Vitamin D Part Two
Hello people… hope everyone had a great weekend! This week, I’m going to finish up our discussion on the big D… vitamin D! Last week, we talked about how it’s not actually a vitamin, it’s really a hormone. And unlike most vitamins, it can be synthesized in the body, provided there’s sufficient skin exposure to the sun- it doesn’t take much- maybe 10 minutes two or three times a week. If you spend all your time inside, have very dark skin, or constantly wear high spf sunscreen, you may need to take a vitamin D supplement. Maintaining adequate vitamin D is essential for many basic processes, far beyond the bones and teeth. Vitamin D helps the immune, muscle, and nervous systems function properly, and a surprising percentage of the population are chronically low. Last week, I mentioned that the elderly population are especially at risk of severe D-ficiency, and this increases the risk of several brain-related disorders. Vitamin D alters cholinergic, dopaminergic, and noradrenergic neurotransmitters systems, and abnormalities in these neurotransmitters have been implicated in various neuropsych diseases and disorders, such as schizophrenia, depression, Parkinson’s disease, dementia/ Alzheimer’s disease, and multiple sclerosis, MS. This week, I’ll finish discussing what researchers know about vitamin D deficiency and these disorders thus far.
A 2014 study found that moderate and severe vitamin D deficiency in older adults was associated with increased risk for some forms of dementia, including Alzheimer’s disease. Dementia involves a decline in thinking, behavior, and memory that negatively affects daily life. Alzheimer’s disease is a neurodegenerative disorder and the most common form of dementia, accounting for as many as 80 percent of dementia cases. When compared with people who had normal vitamin D levels, the study found that people with low levels of vitamin D had a 53 percent increased risk of developing all-cause dementia, while those who were severely deficient had a 125 percent increased risk. In addition, people who had lower levels of vitamin D were about 70 percent more likely to develop Alzheimer’s disease specifically, and those who were severely deficient were over 120 percent more likely to develop it. These findings may seem alarming, especially considering the devastating toll that dementia can have on patients and their families, but don’t panic- this was an observational study, meaning it cannot prove a direct cause-and-effect relationship between vitamin D deficiency and dementia and Alzheimer’s. You have to consider that the risk of both Alzheimer’s and dementia already increase with advancing age, and vitamin D deficiency increases with advancing age, so you have to wonder if the relationship is incidental, or if there’s a causal mechanism at play. Researchers are trying to tease out the findings to answer that. Nonetheless, the theory is that the “sunshine vitamin” might help literally clear the patient’s heads- the vitamin D may protect against dementia by helping to break down and sweep out the protein plaques commonly linked to dementia and Alzheimer’s disease. This would increase blood flow to the brain as well, which is a good thing.
Vitamin D receptors are present throughout the central nervous system, and research has shown that maintaining adequate levels of vitamin D can have a neuroprotective effect. When a person has multiple sclerosis, MS, the immune system attacks the myelin coating that protects the nerve cells, damaging them and affecting transmission of signals. But studies show that vitamin D may lower the risk of developing MS. A number of studies have shown that people who get more sun exposure and vitamin D in their diet have a lower risk of MS, so vitamin D levels are considered to be an important modifiable environmental risk factor for development of the disease. For people who already have MS, some studies suggest that vitamin D may offer some benefits- it may lessen the frequency and severity of their symptoms, which improves quality of life, and lengthens the time it takes to progress from relapsing-remitting multiple sclerosis to the secondary-progressive phase. At this point, the evidence isn’t conclusive, more research is needed, but the connection between vitamin D and MS is strengthened by the association between sunlight and the risk of MS. Studies have shown that the farther away from the equator a person lives, the higher the risk of MS. This suggests that exposure to sunlight may offer protection from MS. Therefore, researchers theorized the link to vitamin D and set out to explain it.
A team of Harvard researchers conducted a study and reported that women who ingested more vitamin D from food (approximately 700 IU/day) had a 41 percent lower risk of MS as compared to women with lower intakes; those who took vitamin D supplements (400 IU/day or more) had a 33 percent reduced risk of developing the disease, as compared to those who did not. In another Harvard study, researchers discovered that some people, specifically caucasians whose blood levels of vitamin D were above 40 ng/mL (meaning levels were sufficient) had a 62 percent lower risk of developing MS. More recently, researchers have linked higher blood levels of vitamin D with reduced risk of relapse, less active lesions on MRI, and possible neuroprotective effects. Although it’s not clear what role vitamin D plays in MS, hypotheses involve its impact on the immune system, and question potentially faulty vitamin D receptors in people with MS.
Parkinson’s, Preliminary Association
Most evidence on the link between vitamin D and Parkinson’s disease (PD) has been from animal studies, but human trials have also uncovered a potential connection between chronically deficient levels of vitamin D and the development of PD. A Finnish follow up review of 3,173 men and women without PD found that those with higher blood levels of vitamin D showed a reduced risk of the disease. An Emory University publication found that more people with PD, 55 percent, had a vitamin D deficiency than a control group, 36 percent. Scientists still don’t know how exactly vitamin D levels affect Parkinson’s risk, but the findings are generating interest in more research.
Most people are familiar with seasonal affective disorder (SAD), which happens during seasons with less light exposure. The relationship between sunlight and depression is no accident, so it’s no surprise that vitamin D deficiency may be linked to a higher risk of depression. After all, the nickname for vitamin D is the sunshine vitamin, and that’s not just because many people generate much of their required amount thanks to sun exposure. Vitamin D status is also connected to a sunny, or not so sunny mood. Research has previously demonstrated a relationship between low mood and low vitamin D levels, and in fact, I see many patients with depression that have low vitamin D levels. The two seem to go hand in hand, which is why this is an important topic. A study I read not long ago utilizing high dose vitamin D found that participants had a significant decrease in depression and anxiety, and an improvement in general mood. I’ve found vitamin D supplementation to be very helpful in patients with mood disorders, even treatment resistant depression, especially in those who also have other inflammatory-related conditions. I have one patient that just started a D3-K2 supplement I suggested that also has rheumatoid arthritis, and I’m hoping it will improve symptoms of both. K2 is menaquinone, a micronutrient supplement that works synergistically with D3. I’ll talk about it in a moment.
Risk of Schizophrenia
Schizophrenia is a severe brain disorder that affects less than one percent of American adults. Symptoms commonly appear between ages 16 and 30, and include delusions, hallucinations, incoherent speech, withdrawal from others, and trouble focusing or paying attention. A scientific review from 19 observational studies suggests that people who are vitamin D deficient may be twice as likely to be diagnosed with schizophrenia, as compared with people with sufficient vitamin D levels. Schizophrenia is more prevalent in places with high latitudes and cold climates, and studies suggest children who relocate to colder climates appear to be at a higher risk of developing it. While the researchers observed a link between the two factors, I should note that we need some randomized controlled trials to better define the link and to determine if supplementation may help prevent it. Probably couldn’t hurt. Considering what we know about the role of vitamin D in mental health, the findings seem to have merit.
Vitamin D deficiency has been implicated in the pathogenesis of multiple autoimmune diseases, including diabetes mellitus type 1.
The connection seems clear, but why it exists is not. Some researchers believe the link is related to the role of vitamin D in insulin sensitivity and resistance, which results in increasing blood sugar. The hormone insulin helps control the amount of sugar, or glucose in the blood. With insulin resistance, the body’s cells don’t respond normally to insulin, and glucose can’t enter the cells as easily, so it builds up in the blood. So you have high blood glucose levels, and this can eventually lead to type 2 diabetes. Researchers theorized that low vitamin D levels change glucose “homeostasis,” which just means it affects how you maintain a proper level. Studies have found that when vitamin D is deficient, many cellular processes in the body begin to break down, and this may be what sets the stage for the onset of diseases like diabetes. In animal studies, vitamin D deficiency has been shown to have a detrimental effect on insulin synthesis and secretion, and some human observational trials have also indicated a correlation between pre-diabetic states and vitamin D levels. But in the randomized controlled trial on vitamin D in pre-diabetic states, not all the evidence supported that increasing vitamin D levels through supplementation results in improvements in insulin sensitivity. In some cases, it didn’t improve. So the jury’s out as far as proof of the influence of vitamin D on glucose homeostasis. Most of the data suggests it’s helpful, but we don’t have a definitive answer as yet.
Rhematoid Arthritis, RA
Vitamin D has been found to have immunomodulatory actions, meaning it may help keep the immune system in balance. Autoimmune diseases like RA occur when the affected person’s immune system attacks their own tissues, hence the name. It’s been previously established that reduced vitamin D intake has been linked to increased susceptibility to the development of RA. Deficiency has also been found to be associated with disease severity in patients with RA; low vitamin D can lead to more severe disease. As I mentioned last week, vitamin D deficiency can cause bone loss and diffuse musculoskeletal pain, similar to that which occurs in RA. Science is always looking at common links to exploit them therapeutically. They also knew that vitamin D supplementation may help prevent osteoporosis, so they put that all together and theorized that vitamin D may also help decrease pain associated with flares of RA. “Flares” are periods of time when the disease is active, when the person’s immune system is attacking their bones and joints, and they can be extremely painful. So they started looking at vitamin D and RA disease states. Researchers of one large study found that only 33 percent of the people with RA they studied showed satisfactory vitamin D levels- 77 percent were low. And the people who had active RA at the time, who were experiencing more severe symptoms, their vitamin D levels were even lower. While the link between vitamin D and RA is well known, this was the first study to look at the impact of levels on the course of established disease. So those of you at risk of RA or with constantly flaring RA, make sure to get your D checked!
A published 2014 study found a link between low blood levels of vitamin D and aggressive prostate cancer in European American and African American men. Researchers looked at vitamin D levels in 667 men, ages 40 to 79, who were undergoing prostate biopsies. The connection between low vitamin D and prostate cancer seemed especially strong in African American men. The results suggested that African American men with low vitamin D levels were more likely to test positive for cancer than men with normal vitamin D levels. These findings were observational- meaning that they didn’t prove that low vitamin D led to prostate cancer, just that the two factors may be linked- it does suggest you may reduce your risk by ensuring adequate vitamin D levels. Captain Obvious says you should also make regular doctor’s visits, and watch for common prostate cancer symptoms, to make sure you get an early diagnosis and treatment if you’re affected. Common symptoms are difficulty starting and maintaining a steady stream of urine, frequent urination, excessive urination at night, urge to urinate, and/ or weak urinary stream. Prostate cancer occurs mostly in older men, and the average age of diagnosis is about 66 years of age. Other than skin cancer, it’s the most common cancer in men, and the second most common cause of cancer death in American men, per the American Cancer Society. Just a friendly PSA from MGA.
Severe Erectile Dysfunction, ED
A small 2014 study of 143 subjects found that men with severe ED had significantly lower vitamin D levels than men with mild ED. The researchers theorized that vitamin D deficiency may contribute to ED by impeding the arteries’ ability to dilate, another “ED” condition called endothelial dysfunction. Captain Obvious says that one of the requirements for achieving an erection is proper function of the arteries, as they’re responsible for supplying the penis with blood so it can become engorged. Ironically, arterial stiffness may be the cause of the endothelial dysfunction that causes the erectile dysfunction… basically, if the arteries are too stiff to dilate, something else won’t be. And in fact, a totally separate study suggested that a lack of vitamin D was indeed linked with general arterial stiffness in healthy people. Another PSA: ED is the most common sexual complication among men, and according to the National Institute of Diabetes and Digestive and Kidney Diseases, it affects up to 30 million American men. It can stem from other health conditions, including diabetes, prostate cancer, and high blood pressure. Common ED treatments include hormone replacement therapy, counseling, and lifestyle changes like quitting smoking, limiting alcohol, and eating a balanced diet. Yet another reason to check your D.
It’s not just prostate cancer that shares a link with low vitamin D levels, there’s also a link between vitamin D deficiency and breast cancer. A 2017 published review found that “most” vitamin D studies support the “inverse association” between vitamin D level and breast cancer risk. That’s nerd speak for saying that women with low levels of vitamin D have a higher risk of developing breast cancer. A 2019 in vitro study, meaning “in glass” in a lab, found that high concentrations of vitamin D inhibited breast cancer cell growth. In addition, studies and statistics indicate that women with breast cancer that have adequate or high vitamin D levels seem to have better outcomes- fewer cases of metastases, fewer deaths. So it appears that vitamin D may play a role in controlling breast cell growth, and that high levels may be able to actually slow or halt growth. It’s exciting stuff, but cells isolated in a petri dish in a lab are one thing, and cells in a walking talking human with all of the additional influences are quite another, so human trials are needed before we celebrate with a giant vitamin D cake. But it’s a start. The American Cancer Society estimates that in 2021, 281,550 new cases of invasive breast cancer will be diagnosed in women, not including about 49,290 new cases of ductal carcinoma in situ (DCIS) and about 43,600 women will die from breast cancer. Horrible.
D3’s BFF, K2
This isn’t a math formula, this is a quick note on vitamin K, a micronutrient that most people haven’t ever heard of. K vitamins are critical cofactors for a variety of proteins in the body, including factors involved in blood clotting, calcium transport, insulin regulation, fat deposition, cell proliferation, and DNA transcription. Vitamin K comes in many different forms, traditionally divided into two groups. Vitamin K1, aka phylloquinone, is the most common form of vitamin K. It’s found in plants, notably leafy greens like kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, and green leaf lettuce. Vitamin K2, aka menaquinone, is mainly found in fermented foods like natto, miso, and sauerkraut. Because K2 is found in so few foods, it’s most commonly found in supplement form. K2 is D3’s BFF. They work synergistically, so current prevailing wisdom says you should take them together. While vitamin D3 improves your calcium absorption, vitamin K2 allocates where that calcium can be used. It’s responsible for depositing the calcium at the right places in the body, like in the bones and teeth. It also prevents calcification, the accumulation of calcium in places where it is not required, like in the arteries and other soft tissues of the body. You definitely don’t want it there. Also, vitamin D needs calcium for metabolism, and when you aren’t getting enough calcium from your diet or from supplementation, vitamin D may pull the calcium it needs from your bones. That’s clearly not the best thing. Taking vitamin D stimulates the body to produce more of the vitamin K2-dependent proteins that transport calcium. These proteins have many health benefits, but can’t be activated if insufficient vitamin K2 is available, so anyone who’s taking vitamin D needs more vitamin K2. Deficiencies in both are extremely common, and more and more people are taking both D3 and K2 together as a daily dietary supplement. This raises the question of how they’re best combined. The current dietary guidelines don’t distinguish between vitamin K1 and K2. There are many D3-K2 combination supplements widely available. If for some reason you choose to take K2 but not D3, 45mcg of vitamin K2 a day is generally enough for healthy people under the age of 50, but again, this recommendation only applies if there is no additional vitamin D3 intake from dietary supplements. If you do take a D3 supplement, the recommended dosage is increased to 100mcg – 200mcg vitamin K2 per day. The higher dosage of 200mcg is recommended for people who have a history of cardiovascular disease or osteoporosis in their families. I recommend the combination product to my patients, as long as it’s not contraindicated. Please note: vitamin K helps your blood clot, so if you are taking anticoagulant medication like coumadin to prevent blood clots, please consult your doctor before taking it. Generally speaking, if you do take an anticoagulant, 45 mcg vitamin K2 per day is a safe dose, but talk to the physician who prescribes the anticoagulant first.
So that’s the deal on vitamin D. The moral of the story is that the vitamin that’s not a vitamin is very busy in the body… it’s not just about the bones anymore. Having adequate levels of it may mean the difference between developing a debilitating disease one day and avoiding one, so make sure you get enough. Check your levels, and consider a supplement if you need it. And don’t forget its best friend K2.
I hope you enjoyed this blog and found it to be interesting and educational. Please feel free to share it with family and friends. Be sure to check out my YouTube channel with all of my videos, and I’d appreciate it if you would like, subscribe, leave comments, and share those vids! As always, my book Tales from the Couch has more educational topics and patient stories, and is available in office and on Amazon.
Thank you and be well people!
At some point in your life, I’m sure someone’s told you, “Life is short, you should stop to smell the roses.” Somebody well intentioned, maybe your Nana, your next-door neighbor Janet, or your favorite uncle Fred, giving you the benefit of their experience, and just telling you to slow down and enjoy every moment. You probably smiled, suppressed an eye roll, noncommittally murmured something in the affirmative, and kept it moving. Nobody actually stops to think about these typically unsolicited pieces of sage advice, right? The very idea is anathema to our frenetic culture of constant multi-tasking and 24/7 connectivity. Well, turns out it might not be the worst idea to actually take it to heart. It seems that science is telling us that there might be something to it- stopping to enjoy the moment may actually be good for your health. It’s a concept called mindfulness, or sometimes mindfulness meditation.
Last week I finished up the remote work blog, and I considered adding mindfulness as a tip for dealing with stress. It’s actually a great technique to use, because it literally takes less than two minutes, so it’s easy to incorporate into your day as you need it. Essentially, mindfulness is a meditative practice where you focus on being intensely aware of everything you’re sensing and feeling in a present moment, without any interpretation whatsoever. However you’re experiencing life, you simply notice each moment as it unfolds, without any judgment or preconceived notions. You just let it flow and let it go. In this way, you take yourself off of autopilot, which is how most people normally operate, and purposefully engage with the world around you. This actively directs your attention away from whatever kind of thinking is causing you anxiety, and that puts you in a more peaceful present place. Whenever you have a few free minutes, you can practice mindfulness throughout the day, no matter where you are, answering emails, sitting in traffic, or waiting in line. All you have to do is become more aware. That can mean focusing on your breath, your feet on the ground, your fingers typing, or the people and voices around you.
Captain Obvious says that the nervous system is always working in the body, but we’re not really aware of everything it’s doing. All of its automatic functions, such as the heartbeat, digestion, and breathing, are regulated by the parasympathetic nervous system. It’s responsible for our normal, relaxed state, where the body and mind can “rest and digest” as they say. Its counterpoint is the sympathetic nervous system, whose most recognized role comes into play during its “fight or flight” mode. During these threatening situations, the sympathetic nervous system automatically releases stress hormones that flood the system, and we experience a physiological and emotional response in a cascade like fashion. Both branches of the nervous system are clearly very important, but if the sympathetic, “fight or flight” mode is activated too often, or for too long, that’s a serious health concern with harmful consequences. In an analogous way, living in a constant high stress state can elicit similar effects and have a negative effect on physical health, emotional well-being, and longevity.
The overall benefit of mindfulness is that it encourages you to pay attention to where you are right now, without any further interpretation. Once you begin learning how to be more mindful, you’ll realize how much your mind races, and how often you focus on the past and the future. Anxiety is often the product of thoughts about where you need to be, what you need to do, what might happen, and “if and when” type thoughts. Mindful redirection without judgement helps you experience thoughts and emotions with greater balance and acceptance, and removes that anxiety and stress from your mind and body. As a result, most people who practice mindfulness report an increased ability to relax, more enthusiasm for life, and improved self-esteem. Mindfulness and meditation have been studied in many clinical trials, and evidence supports their effectiveness in improving many chronic conditions, including stress, anxiety, chronic pain, depression, insomnia, and hypertension. Meditation also has been specifically shown to improve attention, decrease job burnout, improve sleep, increase immunity, and even improve diabetes control.
The concept of mindfulness is simple, but it’s called a practice for a reason. As I said, most people operate on autopilot, reacting to each situation or sensation as they go. When you have too many obligations and too little time, anxiety and stress often undermine healthy habits such as eating well, getting proper sleep, and exercising. This can easily become a cyclical pattern that’s difficult to break. But mindfulness actually pays out twice, because in addition to being relaxing in the moment, it also has a positive cumulative effect over time. So practicing a pattern of mindfulness breaks unhealthy patterns, which allows you to better enjoy positive life experiences, while also minimizing adverse reactions to negative life experiences. The idea of practicing mindfulness on a regular basis isn’t to get better at it. The goal is to make it second nature, so that you are essentially mindful at all times. Ideally, you then automatically become mindful, rather than anxious or stressed out.
In our culture, we tend to place great value on how much and how fast, but mindfulness doesn’t need to be complicated or take a long time to be effective. Just interrupting daily stress with a healthy response is essentially mindfulness for dummies, so by taking just a moment to breathe deep, you’ve become more mindful. If you’re not sure if mindfulness is your kind of thing, there are some simple mindful principles you can incorporate into your life while you look for proof of concept, to see if it’s helpful for you.- Pay attention. It’s hard to slow down and notice things in the middle of a busy day in a hectic world, but try to experience your environment with all of your senses: touch, sound, sight, smell, and taste. – Treat yourself the way you would treat a good friend; with acceptance and care, and without judgement and harsh criticism. – Eliminate the negative. When you have negative thoughts, try to sit down, close your eyes, and actively remove them from your mind to gain perspective. – Acknowledge and redirect yourself as needed to maintain awareness. Anytime you’re trying to be mindful, if you find your awareness slips, or anxiety or negativity continue to creep in, acknowledge them without judgement and redirect yourself to return your focus to the present.
Below are a few quick mindfulness activities you can easily incorporate into your daily life, including at work. Since you don’t need any specific tools, you can try them out on your commute or even at your desk when you feel stressed out.
Close your eyes and slowly breathe in and out. Concentrate on the rising and falling of your chest, and try to empty your mind. If other thoughts pop into your head, acknowledge and dismiss them, then bring your focus back to present.
It’s easy for your mind to wander during conversations. Instead of formulating your response while a colleague is still talking, clear your mind and really listen to what they’re saying. Try not to think about all the stuff on your to-do list, your plans for the evening, or your previous conversations- just be in the moment. This will help you pick up on more information, and can also improve your workplace relationships.
Choose any object nearby- a pen, your computer mouse, or even your tie- and really focus on it for one minute. Pretend it’s brand new to you and try to see it for the first time. Pay close attention to its shape, texture, and how it’s constructed. Try to connect with something positive about it you may have never considered before. This helps you not only clear your mind, but also helps to foster appreciation for the everyday objects that surround you.
This one requires you to get up and leave your desk, but so much the better. When you go on a coffee or lunch break, take a stroll by yourself through a nearby park or green area. If possible, leave your phone and other electronic devices back in the office, and use these few minutes to focus on and listen to the natural world around you. This is a healthy exercise for both your mind and your body, as you also benefit from the physical movement and the chance to get a breath of fresh air.
Those simple mindfulness exercises can be practiced nearly anywhere and anytime. Some of the more structured mindfulness exercises may require you to set aside time when you can be in a quiet place, without distractions or interruptions. You might choose to practice the following types of exercises early in the morning before you begin your daily routine. Here are some examples of more structured exercises you can use to practice mindfulness.
Unlike when breathing is an automatic function, this mindful technique encourages taking a moment to be present, and focusing on completely inhaling and exhaling air in and out of the lungs. Breathe in through your nose to a count of four, hold for one second, and then exhale through the mouth to a count of five. Repeat often, as needed. Over time, this exercise usually leads to a pattern of slower, deeper breathing as a healthy default.
Mental imagery exercises allow you to picture a calming place for relaxation. This technique focuses on a positive mental image to replace negative thoughts and feelings you may be experiencing at any given time. This is the classic “happy place” you can go to in your mind to reduce stress and anxiety.
Progressive Muscle Relaxation
When you have anxiety or stress in your life, one of the ways your body responds is with muscle tension. Progressive muscle relaxation is a method that helps relieve that tension. During this technique, you tense a group of muscles as you breathe in, and you relax them as you breathe out. You work on your muscle groups in a certain order, head to toe or toe to head. The action of tensing followed by relaxation releases physical tension and relaxes you. When your body is physically relaxed, you cannot feel anxious, so this is an effective method to relieve stress.
I imagine you’ve heard of “mindless eating,” where you’re watching television with a bag of cheesy poofs in one hand, and the remote control in the other, and the next thing you know, the giant family size bag is empty. When you eat mindlessly, you shovel food into your mouth without noticing how much you’re actually consuming. Mindful eating is the exact counterpoint to this, and for this reason, mindfulness is a universally recognized tool to help people achieve and maintain a healthy weight. With mindful eating, you only eat when you’re hungry, you make sure to focus on each bite to fully appreciate what you’re eating, and stop eating when you’re full.
Walking is such an established, habituated action that this is yet another thing we tend to do on autopilot. The moment we step out the door, our minds wander and get caught up in planning, worrying, and analyzing. But it’s pretty amazing how different you feel when you pay attention to your movement and what’s going on all around you, rather than all the stuff swirling in your brain. A walking meditation is a great way to take your mind for a walk with you, and the idea is to focus on your gait and the physical experience of walking. Pay attention to the specific components of each step, being aware of the sensations of standing, and the subtle movements that help you keep your balance as you move. Research indicates that engaging your senses outdoors is most beneficial, so try to find a big green space outside and take a mindful walk.
Ideally, you should aim to practice mindfulness in multiple ways each day. By that, I don’t mean you have to do a progressive muscle relaxation technique each day. I’m saying you can just incorporate the basic principles into your life each day. Eat mindfully instead of mindlessly. When your mind swims with everything you have to get done in a day, slow down and breathe. When you start to criticize yourself, stop the negativity and gain some acceptance. When you walk to work, try to do it mindfully. Remember that it’s far better to make small changes you can sustain than it is to make grand changes that don’t stick, so apply little mindful touches throughout your day. That way, you’re providing a break from stressful thoughts multiple times each day, allowing you to gain more perspective, and you’re also reinforcing this as a response to daily stressors so that it becomes more automatic. Over time, mindfulness becomes more second nature, and this effectively reduces stress and anxiety in the future.
Please note, it takes time and practice to learn to slow down and live in the moment. So if it seems to take longer than you “think it should,” you’re kind of missing the point, and you should drop the judgement and continue the effort. With regular practice, you’ll find that rather than operating on autopilot, reacting as you go, with your emotions influenced by negative past experiences as well as fears of future occurrences, mindfulness will allow you to root your mind in the present moment and deal with life’s challenges in a calm, clear, assertive way. As a result, you’ll develop a fully conscious mindset that frees you from the bonds of unhelpful, self-limiting thought patterns, and this will allow you to focus on the positive emotions that increase understanding in yourself and others. And that’s never a bad thing. So the next time someone tells you to stop and smell the roses, before you roll your eyes, take a mindful moment to be present, and then say thank you.
I hope you enjoyed this blog and found it to be interesting and educational. If you did, let me know. If you didn’t, let me know that too!
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Thank you and be well people!
Pedophilia:Predators in Your Back Yard
*Reader Discretion/ Age Advisory*
Pedophilia: Predators in Your Back Yard
Pedophilia has become a topic of increased interest, awareness, and concern for both the medical community and the public at large. In my nearly thirty years of practice, I am sad to say that I have treated far too many victims of pedophilia and sexual predation of every unimaginably horrific kind; those narratives are indelibly etched into my memory. In the last decade or so, increased media exposure, new sexual offender disclosure laws, web sites listing the names and addresses of convicted sexual offenders, and increased investigations of sexual acts with children have increased public awareness about pedophilia. That’s definitely a good thing. The passing of laws, like Megan’s Law in 1996, authorizes local law enforcement agencies to notify the public about convicted sex offenders living, working, or visiting their communities, and has helped expose pedophiles living amongst us, and this allows parents to better protect their children.
But in the age of the internet, cyber predators can stalk their victims from a safe distance before ever suggesting they meet. They can be very cunning, and they often lie about their age/ gender/ status/ likes/ dislikes; they play online team video games to attract children, and they make up customized stories, tailor made to lure specific victims. Because of these realities, it’s important for everyone to understand pedophilia, its rate of occurrence, and the characteristics of both pedophiles and sexually abused children.
In recent years, the law has taken a tougher stance on dealing with pedophiles and sexual predators, and exposure is often the order of the day for the media, as these cases play out in the wide open. You need only note the allegations of sexual predation in the priesthood or in the Boy Scouts to realize that predators are everywhere, even in some unlikely places. Who can forget Jared Fogle, the smiley faced Subway spokesman who lost 200-plus pounds, supposedly by eating only sub sandwiches? Who would’ve ever guessed that he was actually a predator, targeting children of middle school age, a demographic he often found himself in the company of during his well paid and nation wide lectures about healthy eating habits. That age group was his preference, but he wasn’t discriminatory by any stretch of the imagination. He made that quite clear in the surreptitiously taped conversations he had with a “friend” who was actually working undercover for the FBI. I was physically repulsed when I heard those recordings, and even as I remember them now, I can actually taste and feel the bile rising in my throat. Ultimately, in 2015, Fogle was adjudicated as guilty of charges of child pornography and having sex with minors, and was sentenced to more than 15 years in prison. He apparently passes the time by filing frivolous lawsuits against the Feds and Donald Trump, all without the aid of his attorney.
A name synonymous with sexual predation since the millennium, especially here in Palm Beach County, is of course Jeffrey Epstein. This multimillionaire financier dirtbag was a predator incarnate, who, over a period of at least 15 years, lured a procession of girls as young as 14 to his Palm Beach mansion to perform nude bedroom massages for money; massages that often ended with Epstein groping or sexually assaulting the girls. All told, investigators found evidence that Epstein preyed on at least 80 girls total, here and in New York.
One of my patients, I’ll call her Dominique, was one of at least 15 girls from Royal Palm Beach High School alone, who Epstein sexually exploited in that aforementioned bedroom 15 years ago, and she will live with those memories forever. At the time, it was a not-so-well-kept secret among RPBHS students, teachers, and administrators that girls were being sexually exploited in return for gifts of cash, expensive cars, trips, and shopping sprees courtesy of their Sugar Daddy; but nobody reported their concerns to authorities at the time. Epstein masterminded an underage sexual assault scheme, paying girls $200 for each new victim they recruited, instructing them to target vulnerable girls, often on the verge of homelessness and desperately needing money, and “the younger the better.”
Dominique drove a convertible Mercedes, courtesy of Epstein, flew in his jet to travel on trips with him to Mexico and the US Virgin Islands, and met some very famous and influential people, including a former POTUS, a ridiculously wealthy computer nerd, and one particularly slimy smarmy one that calls Britain’s monarch “Mummy.” Dominique told me that she and the other girls would skip school, hang out at his house, float around in the pool, go out on the boat, or head to Worth Ave for lunch, followed by black card shopping. The girls also drank alcohol and did drugs, made available by Epstein, of course. Consumption of alcohol and drugs is a way that predators groom their targets, to seduce them, make them more comfortable and less inhibited, and hamper their ability to resist.
The girls traded sexual favors in exchange for all of the cash and material gifts he gave them, and Dominique said that oral sex and intercourse were just an acceptable part of the deal; it was very much a simple transaction. The better the girls were, the more they pleased him, the more money and gifts he would give them. It was a calculated and infinitely alluring arrangement, all by Epstein’s diabolical design, and before she knew it, Dominique was in over her head, but yet unable to cut ties. Thankfully, the law intervened and cut those ties for her, for once and for all. Now she’s moving on with her life and looking forward to the future, all while still dealing with the extreme damage done in the past.
When any of his girls became nervous or ever questioned activities, Epstein had a remedy for those circumstances as well. He used his “assistant” Ghislaine Maxwell as a beard to make the girls feel more comfortable; sort of an older sister vibe, a figure for them to look up to and emulate. She played a key role in the scheme, and she’s currently awaiting trial on sex trafficking charges and who knows what else. In his first two charges here in Palm Beach County (soliciting a minor for prostitution and procuring minors for prostitution) Epstein made a sweetheart deal with the Florida DA’s office, spending 13 months (of an 18 month sentence) in a private wing of the Palm Beach County Jail on Gun Club Road, but he was still allowed to go to “work” on Palm Beach Island six days a week for twelve hours each day. I consider that incomprehensible. Then after he served his tiny time here, he was facing more charges in New York for sex trafficking of girls as young as 14 and conspiracy to commit sex trafficking. Apparently, the Feds also had a lot more charges up their sleeves, and were investigating every single thing in his life. At his arraignment in New York, Epstein pleaded not guilty to all charges. If convicted, he would have faced up to 45 years in prison. But, evidently, he couldn’t take the heat. He was found hanging in his cell by the guard that may have been too busy sleeping to guard him. The coroner’s manner of death was listed as suicide, but his family and other conspiracy theorists say he was murdered. Either way, he’s gone, as is the opportunity for his victims to face him in open court and tell their truths.
Below, I define pedophilia and associated terms, and discuss a generalized profile of a typical pedophile or sexual predator, and go over what you can do to protect children from such predators.
Pedophile, Hebephile, Ephebophile, Predator, or Child Molester?
I want to clarify some terms related to pedophilia. A pedophile is a person who is primarily attracted to prepubescent children, usually defined as under the age of 12. A common mistake is to define a pedophile as anyone attracted to another person that is below the age of majority; but this definition would include people attracted to teens, which is incorrect. Even a late adolescent (like 15 or 16 years old) can be a pedophile, if they have sexual interest in prepubescent children. A hebephile is a person who is primarily attracted to others in their young to mid-teens, while an ephebophile is a person who is primarily attracted to others in their mid-to-late adolescence. Captain Obvious says that a child molester is anyone who molests a child, but without regard to their sexual attractions or preferences. Their act of molestation is not typically linked to sexual desire or interest. In the interest of time for this blog, I will not divide or differentiate the term predator into hebephile or ephebophile, and the terms pedophile, predator, and molester will be used interchangeably.
Pedophilia is a psychiatric disorder in which an adult or an older adolescent is sexually attracted to young children. Pedophiles can be anyone: rich or poor, young or old, of any race/ creed/ color, educated or not, and professional or not. Despite this wide array of potentially inclusive characteristics, pedophiles do often demonstrate similar attributes. Please note that these are just possible indicators, and you should never automatically assume that individuals with these indicators or characteristics are pedophiles. But noticing these characteristics in a person, in combination with questionable behavior, could be a red flag that someone may be a pedophile or sexual predator.
All parents want to protect their children from predators, but how do you do that when you don’t know how to spot one? Anyone can be a pedophile/ predator/ child molester, so identifying one can be difficult, especially because most of them are initially trusted by the children they abuse. Below, I’ll go over which behaviors and traits are red flags, what situations to avoid, and how to deter predators from targeting your child.
Understand that there is no one physical characteristic, appearance, profession, or personality type that all child predators share. They may appear to be charming, loving, and totally good-natured, while also adept at harboring predatory thoughts. That means that you can’t just dismiss out of hand the idea that someone you know could be a child predator. Anyone can turn out to be a pedophile or predator.
Most pedophiles are known to the children they abuse. Thirty percent of children who have been sexually abused were abused by a family member; that can include mother, father, grandmother, grandfather, aunts, uncles, cousins, stepparents, and so on. Sixty percent of children who have been sexually abused were abused by an adult that they knew, but who was not a family member. That means that only ten percent of sexually abused children were targeted by a total stranger. In most cases, the child predator turns out to be someone known to the child through school or some other common everyday activity, such as a neighbor, teacher, coach, clergy member, tutor, music instructor, or babysitter.
Traits of Pedophiles or Sexual Predators
-Majority are men over 30 years of age, regardless if victims are male or female
-Heterosexual and homosexual men are equally likely to be child molesters
-Notion that homosexual men are more likely to be child molesters is completely false
-Female child predators are more likely to abuse boys than girls
-Often single and/ or with few friends
-Some have mental illness, such as a mood or personality disorder
-Many have a history of physical and/ or sexual abuse in their own past
Behaviors of Pedophiles or Sexual Predators
-Display more interest in children than adults -May have a job or volunteer in a position allowing them unsupervised access to a child
-Will contrive other ways to spend time with children (act as helpful neighbor or coach)
-Tend to talk about or treat children as though they are adults
-May refer to a child as they would refer to an adult friend or lover
-Often say they love all children or feel as though they are still children
-May prefer children nearing puberty who are curious about sex but sexually inexperienced
-Common for the pedophile to be developing a long list of potential victims at any one time
-Many believe their proclivities aren’t wrong: it’s healthy for the child to have sex with them
-Almost all pedophiles have a pornography collection, which they protect at all costs
-Many predators also collect “souvenirs” from their victims, which are also very cherished
Other Noteworthy Characteristics
Look for signs of grooming. The term “grooming” refers to the process that the child predator undertakes in order to gain a child’s trust, and sometimes the parents’ trust as well. Over the course of months, or even years, a pedophile will become an increasingly trusted friend of the family; they will likely offer to babysit, take the child shopping or on trips, or spend time with the child in any number of ways. Many child predators won’t actually begin abusing a child until full trust has been gained; this exhibition of patience and restraint is unnerving in the grand scheme of things.
Child predators look for children who are most vulnerable to their tactics, whether they are shy, withdrawn, handicapped, lacking emotional support, come from a broken, dysfunctional, and/ or underprivileged home, come from a single parent home lacking supervision, or just aren’t getting enough attention at home. Pedophiles work to master their manipulative skills and unleash them on these vulnerable children by first becoming their friend; this quickly builds the child’s sense of self-esteem and brings them closer to the predator. The pedophile may refer to the child as special or mature, which appeals to their need to be heard and understood. They basically strive to give the child whatever is lacking in their home. This sounds altruistic, but in reality, it’s just another empty ploy, used by the predator to distance the victim from their family and draw them nearer to them. Often, the next step is to entice them with adult activities, like looking at sexually explicit pictures and magazines and watching x-rated movies.
Pedophiles and predators don’t only need to earn the trust of their mark; they must also work very hard to convince parents that they are a nice, responsible person and capable of supervising their child or children in their absence. They may make it seem like they’re doing the parent(s) a favor by watching them or taking them out, “Oh, I don’t mind taking little Johnny to get an ice cream cone and then to the park, that way you can just relax and put your feet up for awhile.” This is how a child predator manipulates parents, instills a false sense of security, and gains their trust. Pedophiles will foster a close relationship, and even forge a friendship, with the parent(s) of a mark in order to get close to that child. That friendship with the parent(s) is just the ticket to get the predator through that front door. Once inside the home, they have many opportunities to manipulate the children and use guilt, fear, and love to confuse them. If the child’s parent(s) works, they may offer after school babysitting or tutoring, and this gives them the private time needed to abuse the child.
Pedophiles often refer to children in angelic terms; they use descriptive words like innocent, heavenly, divine, angel, pure, and other words that may describe children, but seem inappropriate and/ or exaggerated. They may also fixate on a specific feature on a child’s face or body, and talk incessantly about it, making unusual and age inappropriate comments like, “Oh, that baby girl has the prettiest lips I’ve ever seen, they look so soft, and they’re the perfect shade of pink,” or “Wow…she’s going to be really hot when she grows up and fills out,” or “I’ll bet she’s going to grow up to be a real tease, ya know what I mean?” These are examples of how pedophiles and predators sexually objectify children, by speaking to or about them in a way that is not age appropriate and is not acceptable.
A pedophile will often use a range of games, tricks, and activities to gain the trust of and/ or deceive a child. One of the predator’s main goals is to make sure the child won’t tell anyone about the inappropriate contact. What they do or say to ensure this silence depends on the age of the victim. For younger children, they may suggest a pact of secrecy; secrets are valuable to most kids, because they’re seen as something very “grown up” or “adult” and a source of power as well. For older children, the predator may threaten their victim, warning them that nobody would believe them if they told, and that people would make fun of them, and that they would lose all their friends if they told. In rare cases, the predator may even threaten bodily harm. Some predators just don’t care if the world knows what they’re doing; they feel above everyone else, like nobody and nothing can touch them, a la Jeffrey Epstein. As the relationship progresses, they incorporate some sexually explicit games and activities like tickling, fondling, kissing, and touching. The predator will behave in a sexually suggestive way, and have no issue exposing a child to pornographic material, bribing the target child, flattering them, and then worst of all, showing them affection and love. Be aware that all of these tactics are ultimately used to confuse your child and isolate them from you.
Now that you know some general traits of pedophiles and predators as well as some behaviors to be aware of and look out for, let’s move on to protecting your child from predators.
How to Protect your Child(ren)
One of the first things you can and should do is find out if, and how many, sex offenders live in your neighborhood. There are subscription services that show you everything about the offenders and then send you updates with alerts when new sex offenders are released from jail and/ or if a registered sex offender moves near you. But, unless you need all the bells and whistles for some reason, you can always go to one of several free sites that will allow you to search a sex offender database by zip code, neighborhood, and by offender name if you suspect someone specific of being a sex offender. Here is my disclaimer: while it’s good to be aware of potential predators, realize that it is illegal to endeavor to take any kind of action against registered sex offenders.
Dru Sjodin National Sex Offender Website
The Florida Department of Law Enforcement Sexual Offenders and Predators Search https://offender.fdle.state.fl.us/offender/sops/home.jsf
Another way to protect your child is to supervise their extracurricular activities. Being as involved as possible in your child’s life is the best way to guard against child predators. They will look for a child who is vulnerable and who isn’t getting a lot of attention from his or her parents, and they will cozy up to them, and then will do everything in their power to convince the parents that they are of no danger to their child. Show up at sporting games, practices and rehearsals, chaperone field trips and all other trips out, and spend time getting to know the adults in your child’s life. Make it obvious to everyone that you’re an involved and present parent. If for some reason you can’t be there for a trip or other outing, make sure that at least two adults you know well will be chaperoning the trip. Don’t ever leave your child alone with adults that you don’t know well. Remember that rule even goes for relatives too, as they can also pose a threat. The key here is to be as present as possible.
Set up a nanny cam if you hire a babysitter. Obviously, there will be times when you won’t be able to be present, so use other tools to make sure your child is safe. Set up hidden cameras in your home so that inappropriate activity will be detected. No matter how well you think you know someone, you always need to take precautions for your child’s safety.
Teach your child about staying safe online. Make sure your child knows that predators often pose as children or teenagers in order to lure children in. Monitor your child’s use of the internet, keeping rules in place to limit their “chat” time. Have regular discussions with your child about whom he or she is communicating with online. Be sure your child knows to never ever give out your address or phone number, or send any pictures to a person they met online; and that they must not ever meet someone in real life that they’ve only communicated online with. As a parent, you must know that children are often very sneaky and secretive about online behavior, especially when encouraged by others to keep secrets, so you’ll need to be vigilant about staying involved in your child’s online activity.
Make sure your child is feeling emotionally supported. Since children who don’t get a lot of attention are especially vulnerable to predators, make sure you are spending a lot of time with your child and that he or she feels supported. Take the time to talk to your child every day and work toward building an open, trusting relationship. Child predators will always ask, or demand, that their marks keep their secrets from their parents. Ensure that your children understand that if a person has asked them to keep a secret from you, it’s because they know what they’re doing is wrong. Express ongoing interest in all of your child’s activities, including schoolwork, extracurriculars, and hobbies; and let your child know that he or she can tell you anything, and that you’re always willing to talk.
Teach your child to recognize inappropriate touching. Many parents use the “good touch, bad touch, secret touch” method. It involves teaching your child that there are some appropriate touches, like pats on the back or high fives; there are some unwelcome or “bad’ touches, like hits or kicks; and there are also secret touches, which are touches that the child is told to keep a secret. Use this method to teach your child that two types of touches aren’t good, and if and when these touches happen, he or she should tell you immediately, even if the person touching them tells them that they can’t or shouldn’t tell. Teach your child that no one is allowed to touch him or her in private areas, and that they are not to touch anyone in their private areas. Many parents define private areas as those that would be covered by a bathing suit. Children also need to know that an adult should never ask a child to touch their own private areas or to touch anyone else’s private areas, and if someone tries to touch them or tells them to touch someone else, tell your child to say “no” and walk away. And again, reinforce the directive of telling them to come to you immediately if someone touches them the wrong way.
Recognize when something is out of sync with your child. If you notice that your child is acting differently for no obvious reason, pursue the issue to find out what’s wrong. Regularly asking your child questions about their day, including asking whether any “good,” “bad,” or “secret” touches happened that day, will help open the lines of communication and create an important daily dialog. If your child tells you that he or she was touched inappropriately or doesn’t trust an adult, never summarily dismiss it. Always trust your child first. Along those same lines, never dismiss a child’s claims just because the adult in question is a valued member of society or appears incapable of such things. That’s exactly what a predator or pedophile wants, it’s their stock in trade. They’re counting on adults not listening to child victims so that they can continue to get away with molesting them.
By age 12, kids should already have gotten basic sex education explained by their parents, including what everything is called, what it does, and how it works. Parents explaining it all to their kids themselves will prevent a predatory teacher or friend from misleading them about sex for their own nefarious purposes. Make sure your child already knows everything they need to know about what’s what and what is and isn’t acceptable behavior, before they are taught very different lessons and definitions through rumor and innuendo discussed on the monkey bars or over ham and cheese sandwiches in the cafeteria.
A child aged 14 and under may not recognize that there’s a difference between a grumpy teacher giving extra homework and a strange acting teacher that insists on kissing them on the cheek before leaving the room. They can’t really differentiate, because at this age, they simply file both of these things in their brain under ‘annoying.’ So if your child tells you vague stories about the teacher making sex jokes or touching them, or being ‘annoying’ and asking all kinds of ‘private stuff,’ you must consider the possibility that there might be something hinky going on. When and if a child mentions that their teacher is acting strangely, asking about their family and siblings, making them uncomfortable by grilling them for private information, and/ or is pushing for pictures, you must guide that child, and tell them how to react to, and deal with, these ‘annoying’ things.
But I cannot stress enough that you must be realistic in your approach! Telling your kids to run away screaming bloody murder if the teacher touches their back, or telling them to yell ‘no!!’ and smack the teacher’s hand away if an innocent touch grazes a shoulder as the teacher walks down the rows of desks in the classroom. Those reactions will not help the situation for several reasons. First of all, chances are that they won’t hit a teacher under any circumstances, but they surely won’t do so if that teacher is actually and truly grooming them, all while filling their head with smooth assurances that they’re a good guy, on their side, and only there to help them.
So, what’s a parent to do if they suspect something’s hinky, but have no concrete proof? If the child is age 14 and under, there are a couple of possibilities to consider. The first one is to instruct the child that if this person touches them, or asks questions or makes suggestions that makes them feel uncomfortable, that they should tell this person that they have told their parents about this issue (of inappropriate touching or making them uncomfortable with questions or whatever the case may be) and that their parents weren’t happy to hear about it. This would definitely take some serious chutzpah on the child’s part, but I think it would also empower them, and that’s never a bad thing. The second option would be to have the child deliver a message to the person that touches them, or asks questions and makes suggestions that makes them feel uncomfortable. One of the parents would create the message by getting a piece of paper and jotting a quick note on it; it should simply say ‘Stop touching my son/ daughter, Johnny Smith/ Jenny Smith’ or ‘Please stop asking my son/ daughter, Johnny Smith/ Jenny Smith so many questions, as they make him/ her very uncomfortable’ or whatever the issue may be. Then finish the note with the date and the parent’s autograph. Then the parent can put the signed note in an envelope and give it to their child, and instruct them that they are to give the envelope to the person who is touching them inappropriately, at the time they are touching them inappropriately, despite being asked to stop; or give the envelope to the person who is asking them questions and making suggestions that make them uncomfortable, at the time they are making them uncomfortable, despite being asked to stop. It is important to make sure the child gives the note to this person when they are red handedly doing what they have asked them to stop doing. This can be a very tricky situation, so make sure to give this a lot of thought. Keep in mind that employing one of these two tactics will only have a positive effect if you are absolutely sure that this person is ignoring a child’s personal boundaries and going too far with touching inappropriately or asking questions and making suggestions that make the child uncomfortable, all despite being asked to stop. You must be sure that this is a deliberate act of a magnitude that is unacceptable. One impulsive hand on the shoulder doesn’t meet the criteria to qualify here.
Remember that the most important thing you can do to protect your child is to pay attention to them and really listen when they speak. Keep the lines of communication open, let them know you’re on their side, assess their needs and desires, talk to them, and basically, just be the best parent you can possibly be. The bottom line is that if you don’t pay attention to your child, someone else will.
These days, it seems like pedophiles and predators really have the odds stacked in their favor; they get away too easily due to lack of evidence, and even when they are caught and jailed, they get out early for good behavior. One factor that works against the pedophile is that eventually, the children they molested will grow up and recall the events that occurred, and hopefully they will report them. Often, pedophiles and predators are not brought to justice until such time occurs, and even then, they get off far too lightly. That makes victims even angrier, as they feel like they are victimized twice- first by the predator, and then again by the justice system. More than anything, victims of pedophiles and sexual predators want to protect other children from the same fate that befell them.
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The 15 Scariest Mental Disorders of All Time
The 15 Scariest Mental Disorders of All Time
Imagine having a mental disorder that makes you believe that you are a cow; or another that you’ve somehow become the walking dead. Pretty freaking scary, eh? Well, while relatively rare, these disorders are all too real.
Worldwide, 450 million people suffer from mental illness, with one in four families affected in the United States alone. While some mental disorders, like depression and anxiety, can occur organically, others are the result of brain trauma or other degenerative neurological or mental processes. Look, having any mental illness can be scary, but there are some disorders that are especially terrifying. Below, I’ve described the 15 scariest mental disorders of all time.
‘Alice in Wonderland’ Syndrome
In 1865, English author Lewis Carroll wrote the novel Alice’s Adventures in Wonderland, commonly shortened to ‘Alice in Wonderland.’ Considered to be one of the best examples of the literary nonsense genre, (seriously, who knew they even had a nonsense genre?) it is the tale of an unfortunate young girl named Alice, who falls through a rabbit hole into a subterranean fantasy world populated by odd, anthropomorphic creatures. That’s your vocabulary word for the week… anthropormorphic. Popular belief is that Carroll was tripping when he penned it. Regardless if that’s true or not, what is true is that one of Alice’s more bizarre experiences shares its characteristics with a very scary mental disorder. Also known as Todd Syndrome, ‘Alice in Wonderland’ Syndrome causes one’s surroundings to appear distorted. Remember when Alice suddenly grows taller and then finds she’s too tall for the house she’s standing in? In an eerily similar fashion, people with ‘Alice in Wonderland’ Syndrome will hear sounds either quieter or louder than they actually are, see objects larger or smaller than what they are in reality, and even lose sense of accurate velocity or textures they touch. Described as an LSD trip without the euphoria, this terrifying disorder alters one’s perception of their own body image and proportions. Fortunately, this syndrome is extremely rare, and in most cases affects people in their 20’s who have a brain tumor or history of drug use. If you need yet another reason to not do drugs… well, there ya go.
Alien Hand Syndrome
While most likely familiar from cheesy horror flicks, Alien Hand Syndrome isn’t limited to the fictional world of drive-in B movies. Those with this very scary, but equally rare mental disorder experience a complete loss of control of a hand or limb. The uncontrollable body part takes on a mind and will of its own, causing sufferers’ “alien” limbs to choke themselves or others, rip clothing off, or to viciously scratch themselves, to the point of drawing blood. Alien Hand Syndrome most often appears in patients suffering from Alzheimer’s Disease or Creutzfeldt-Jakob Disease, a degenerative brain disorder that leads to dementia and death, or as a result of brain surgery separating the brain’s two hemispheres. Unfortunately, no cure exists for Alien Hand Syndrome, and those affected by it are often left to keep their hands constantly occupied or use their other hand to control the alien hand. That last one actually sounds even worse- one unaffected arm fighting against the affected arm that’s trying to tear into the person’s own flesh. Yikes.
Also known as Body Integrity Disorder and Amputee Identity Disorder, Apotemnophilia is a neurological disorder characterized by the overwhelming desire to amputate or damage healthy parts of the body. I recall a woman with Apotemnophilia making worldwide news ages ago when she fought with her HMO to cover the amputation of one of her otherwise healthy legs. Good luck; they don’t even cover flu shots. I remember I was pretty shocked that she found a surgeon to agree to do the amputation in the first place, as it seemed to me that might violate that little thing called the Hippocratic Oath us docs took when we got our medical degrees, specifically that part about ‘do no harm’… and sparked a debate about the ethical dilemma of treating or “curing” a psychiatric disorder by creating what is essentially a physical disability. Though not a whole heck of a lot is known about this strangely terrifying disorder, it is believed to be associated with damage to the right parietal lobe of the brain. Because the vast majority of surgeons will not amputate healthy limbs based purely upon patient request, some sufferers of Apotemnophilia feel forced to amputate on their own, which of course is a horrifying scenario. Of those who have convinced a surgeon to amputate the affected limb, most say they are quite happy with their decision even after the fact.
Those who suffer from the very rare- but very scary- mental disorder Boanthropy believe they are cows, and usually even go so far as to behave as such. Sometimes people with Boanthropy are even found in fields with cows, walking on all fours and chewing grass as if they were a true member of the herd. When found in the company of real cows, and doing what real cows do, people with Boanthropy don’t seem to know what they’re doing when they’re doing it. This apparently universal finding has led researchers in the know to believe that this odd mental disorder is brought on by possible post-hypnotic suggestion, or that it is a consequence of dreaming or a sleep disturbance, sort of kin to somnambulism, aka sleepwalking. I can buy the sleepwalking thing. I have a patient that is a lifelong sleepwalker who sleep-eats, sleep-cleans, sleep-cooks, sleep-destroys, sleep-online-shops, sleep-everythings. Some mornings she wakes up to very unpleasant findings of the house in total disarray, electronics dismantled and improperly and ridiculously fashioned together, every piece of furniture moved or a sink full of dishes and pots and pans with dried up food in them. Before setting up prevention measures, she even had single episodes of adult sleep-driving, and even sleep-biking at (eek!) age 9. In the middle of the night, her mother awoke to what she thought was the big garage door opening, and when she went to check, she saw her coasting out of the driveway on her bright yellow bike, heading right toward a very busy highway. She always has zero recall of the events afterwards. If she can do all of that while essentially sleeping, it would be comparatively easy to wander out to a pasture on all fours and stick around to munch on some grass. Curiously, it is believed that Boanthropy is even referred to in the Bible, as King Nebuchadnezzar is described as being “driven from men and did eat grass as oxen.” Or was it King Nemoochadnezzar? No? Okay, moooving on…
Named after Joseph Capgras, a French psychiatrist who was fascinated by the effective illusion of doubles, Capras Delusion is a debilitating mental disorder in which a person believes that the people around them have been replaced by imposters. As if that’s not bad enough, these imposters are usually thought to be planning to harm the sufferer. It really sounds like a bad Tom Cruise movie. Oh, wait; that’s redundant. Anyhoo, in one case, a 74-year-old woman with Capgras Delusion began to believe that her husband had been replaced with an identical looking imposter who was out to hurt her. Fortunately, Capgras Delusion is relatively rare, and is most often seen after trauma to the brain, or in those who have been diagnosed with dementia, schizophrenia, or severe epilepsy.
Like people with Boanthropy, people suffering from Clinical Lycanthropy also believe they are able to turn into animals; but in this case, cows are typically replaced with wolves and werewolves, though occasionally other types of animals are also included. Along with the belief that they can become wolves and werewolves, people with Clinical Lycanthropy also begin to act like the animal, and are often found living or hiding in forests and other wooded areas. Didn’t Tom Cruise play a werewolf in one of his many (vapid) movies? Or was it a vampire? Werewolf, vampire – tomato, potato.
In a case of life imitating art, or life inspiring art, we have Cotard Delusion. In this case, the ‘art’ is zombies, a la The Walking Dead. Oooh, scary! For ages, people have been fascinated by the walking dead. Cotard Delusion is a frightening mental disorder that causes the sufferer to believe that they are literally the walking dead, or in some cases, that they are a ghost, and that their body is decaying and/or they’ve lost all of their internal organs and blood. The feeling of having a rotting body is generally the most prevalent part of the delusion, so it doesn’t come as much of a surprise that most patients with Cotard Delusion also experience severe depression. In some cases, the delusion actually causes sufferers to starve themselves to death. This terrifying disorder was first described in 1880 by neurologist Jules Cotard, but fortunately, Cotard’s Delusion, like good zombie movies, has proven to be extremely rare. The most well-known case of Cotard Delusion actually occurred in Haiti, circa 1980’s, where a man was absolutely convinced that he had previously died of AIDS and was actually sent to hell, and was then damned to forever walk the earth as a zombie in a sort of pennance to atone for his sins.
Diogenes Syndrome is a very exotic name for the mental disorder commonly referred to as simply “hoarding,” and it is one of the most misunderstood mental disorders. Named after the Greek philosopher Diogenes of Sinope (who was, ironically, a minimalist), this syndrome is usually characterized by the overwhelming desire to collect seemingly random items, to which an emotional attachment is rapidly formed. In addition to uncontrollable hoarding, those with Diogenes Syndrome often exhibit extreme self neglect, apathy towards themselves or others, social withdrawal, and no shame for their habits. It is very common among the elderly, those with dementia, and people who have at some point in their lives been abandoned or who have lacked a stable home environment. This is likely because ‘stuff’ never hurts you or leaves you, though most people with the disorder are unlikely to be able to make that connection. Fortunately or unfortunately, depending on how you look at it, this disorder is much more common than some of the others I’ve mentioned here.
Dissociative Identity Disorder
Dissociative Identity Disorder (DID), is the mental disorder that used to be called Multiple Personality Disorder. Another disorder that has inspired a myriad of novels, movies, and television shows, DID is extremely misunderstood. Generally, people who suffer from DID often have 2-3 different identities, but there are more extreme cases where they have double digit numbers of identities. There was a “reality” show a few years ago that centered on a young mother of two that supposedly had like 32 distinct personalities. All of them had names and ranged from a five-year-old child to an old grandpa; and according to her, a few of them were homosexual while the rest were not, so she was required to be bisexual. She claimed that many of the personalities knew everything about all of the others, and they would get mad at or make fun of the others at various times. What’s more, she would “ask” other personalities to come forward so that producers could ask them questions for the camera’s sake, and her voice and mannerisms changed, depending on the different characteristics of the personalities. It was all pretty difficult to buy to be honest, because I’ve seen a lot of people with DID, and none seemed like they were having as much fun with their illness as she did. In true DID cases, sufferers routinely cycle through their personalities, and can remain as one identity for a matter of hours or for as long as multiple years at a time. They can switch identities at any time and without warning, and it’s often nearly impossible to convince someone with DID that they actually have the disorder, and that they need to take medications for it. For all of these reasons, people with Dissociative Identity Disorder are often unable to function appropriately in society or live typical lives, and therefore, many commonly live in psychiatric institutions, where their condition and their requisite medications can be closely monitored.
Most people cringe at the first sniffle indicating a potential cold or illness, especially these days, but not those with Factitious Disorder. This scary mental disorder is characterized by an obsession with being sick. In fact, most people with Factitious Disorder intentionally make themselves ill in order to receive treatment; and this is what makes it different than hypochondria, a condition where people blow mild symptoms into something they aren’t, kind of like if you cough once and automatically think you have covid-19. Sometimes in Factitious Disorder, people will simply pretend to be ill, a ruse which includes elaborate stories, long lists of symptoms, doctor shopping, and jumping from hospital to hospital. Such an obsession with sickness often stems from past trauma or a previous genuinely serious illness. It affects less than .5% of the general population, and while there’s no cure, psychotherapy is often helpful in limiting the disorder.
Imagine craving the taste of a book or wanting to have sex with a car. That’s reality for those affected by Kluver-Bucy Syndrome, a mental disorder typically characterized by memory loss, the desire to eat inedible objects, and sexual attraction to inanimate objects such as automobiles. I’ve seen a television documentary that featured people with strange fetishes, and they had two British guys that were sexually attracted to their cars. They gave them names and described their curves in the same manner that some men describe women. While one guy (supposedly) limited it to “just” caressing his car, the other actually also made out with his car; I’m talking about tongue and everything. Talk about different strokes! Because of the memory loss, not surprisingly, people with Kluver-Bucy Syndrome often have trouble recognizing objects or people that should be familiar. They also exhibit symptoms of Pica, which is the compulsion to eat inedible objects. The same wierd fetish documentary featured two young women that were “addicted” to eating weird stuff; one routinely ate her sofa cushions. She actually pulled the foam apart into bite sized pieces and ate them, many times a day. She became so used to doing so that she would get anxious if she went too long without eating it, so she started having to bring pieces of her sofa with her to work. I’m guessing she didn’t have to worry about co-workers stealing her food. She had started eating the cusions so long ago that she was actually on her second couch. Her family was so concerned about the potential medical ramifications of eating couch cushions that they made her see a gastro doc, who thought he was being punked when he asked why she was there. After imaging studies, she was in fact diagnosed with some intestinal issues and told to stop eating couch cushions, but the desire was too great for her to cease. She’s probably on her fourth couch by now. The other girl actually loved eating powder laundry detergent. She described the taste in the same dreamily excited way a foodie describes a chef’s special dish du jour. This terrifyingly odd mental disorder is difficult to diagnose, and seems to be the result of severe injury to the brain’s temporal lobe. Unfortunately, there is not a cure for Kluver-Bucy Syndrome and sufferers are typically affected for the rest of their lives.
Obsessive Compulsive Disorder
Though it’s widely heard of and often mocked, Obsessive Compulsive Disorder (OCD) is rarely well understood. OCD manifests itself in a variety of ways, but is most often characterized by immense fear and anxiety, which is accompanied by recurring thoughts of worry. It’s only through the repetition of tasks, including the well-known obsession with cleanliness, that sufferers of OCD are able to find relief from such overwhelming feelings. To make matters worse, those with OCD are often entirely aware that their fears are irrational, but that realization alone actually brings about a new cycle of anxiety. OCD affects approximately 1% of the population, and though scientists are unsure of the exact cause, it is thought that chemicals in the brain are a major contributing factor. I’ve discussed OCD and recounted OCD patient stories many times in this blog and in my book, Tales from the Couch.
Paris Syndrome is an extremely odd but temporary mental disorder that causes one to become completely overwhelmed while visiting the city of Paris. Stranger still, it seems to be most common among Japanese travelers. Of the approximately 6 million Japanese visitors to Paris each year, one to two dozen of them experience the overwhelming anxiety, depersonalization, derealization, persecutory ideas, hallucinations, and acute delusions that characterize Paris Syndrome. Despite the seriousness of the symptoms, doctors can only guess as to what causes this rare and temporary affliction. Because most people who experience Paris Syndrome do not have a history of mental illness, the leading thought is that this scary neurological disorder is triggered by the language barrier, physical and mental exhaustion, and the reality of Paris as compared to the idealized version. Slam! I’ll bet the Paris Tourism Board hates to hear about this one! Huh houn, wee wee monsieur.
The Reduplicative Amnesia diagnosis was first used in 1903 by neurologist Arnold Pick, when he described a patient with a diagnosis of what we know today as Alzheimer’s Disease. It is actually very similar to Capgras Syndrome, in that it involves duplicates, but instead of believing that people are duplicates, people with Reduplicative Amnesia believe that a location has been duplicated. This belief manifests itself in many ways, but always includes the sufferer being convinced that a location exists in two places at the same time. Today, it is most often seen in patients with tumors, dementia, brain injury, or other psychiatric disorders.
Stendahl Syndrome is a very unusual psychosomatic illness; but fortunately, it appears to be only temporary. The syndrome occurs when the sufferer is exposed to a large amount of art in one place, or is spending time immersed in another environment characterized by extreme beauty; probably one of those places that “takes your breath away.” Those who experience this scarily weird mental disorder report sudden onset of rapid heartbeat, overwhelming anxiety, confusion, dizziness, and even hallucinations. It actually sounds a lot like a panic attack to moi. Stendahl Syndrome is named after the 19th century French author who described in detail his experience after an 1817 trip to Florence, which is evidently a beautiful place. I have it on good authority that Stendahl Syndrome has never happened to any visitor to Paris, which, oddly enough is Stendahl’s country of origin.
So, we’ve learned a lot today: that there is a nonsense literary genre, that there are a bunch of freaky and frightening mental disorders out there, that some people might need to look up the word anthropormorphic, that illicit drugs are bad for yet another reason, that a lot of terrible B movies are actually based on some pretty obscure mental disorders, that people with Boanthropy probably get a lot of fiber in their diet, that the lives of people with Capras Delusion sound a lot like a bad Tom Cruise movie, that the term “bad Tom Cruise movie” is redundant, that Tom Cruise probably has Clinical Lycanthropy, that Tom Cruise is a tool, oops, sorry, everyone already knew that. We also learned that there is no longer such thing as Multiple Personality Disorder; it is now called Dissociative Identity Disorder, that Kluver-Bucy Syndrome is threatening to couches, and that if you have Kluver-Bucy Syndrome, co-workers will never steal your lunch. We learned that Japanese tourists hate Paris, and that Stendahl Syndrome never happens there. And we learned lots of other cool stuff, but that if you have so much stuff that you can’t walk through your house you likely have Diogenes Syndrome, probably because you have a deep seated knowledge that stuff never hurts you or leaves you.
Please check out my videos on YouTube- better yet, hit that subscribe button, and share them with folks. And as always, my book, Tales from the Couch has lots more information and patient stories on various psychiatric diagnoses and is available on Amazon and in the office. Be well, everyone!Learn More
Digital Addiction Disorder
Time to Log Off?
Technology addiction, electronic addiction, digital addiction, social media addiction, internet addiction, mobile phone addiction…. No matter the name, the common thread in these addictions is that they’re all impulse control disorders that involve the obsessive use of mobile phones, internet, and/or video games, despite the negative consequences to the user of the technology. For simplicity, I’ll combine all of the above names together and refer to the phenomena as a digital addiction.
*** A new special called “Digital Addiction” will air on the A&E Network (Comcast HD ch 410 / SD ch 54) on Tuesday, September 17th at 9pm. There will be stories of people addicted to video games and social media and discussion on how people are trying to recover from digital addiction. It should be very interesting, so check it out.
Do you play video games in excess? Are you compulsively shopping or gambling online? Do you spend hours taking the perfect picture to post or ‘Gram or tweet? Do you feel a need to constantly monitor all of your social media outlets to look for likes and loves and to track people to see what they’re up to? Is your excessive use of all of these things interfering with your daily life- family, relationships, work, school? If you answered yes to any of these questions above, you may be suffering from a digital addiction disorder. These disorders have been rapidly gaining ground as they are more recognized as truly debilitating, and as a result, they are recently receiving serious attention from many researchers, mental health counselors and doctors. The prevalence statistics vary wildly, with some reports stating that the addiction disorder affects up to 8.2% of the general population, but others state it affects up to a whopping 38%. In my opinion, it affects far more than 8.2%, but not quite 38%, so my educated guess is about 20%. That’s one-fifth of the population… a staggering number of people. And we have the explosion of the digital age to thank. Advancing technology is the ultimate double-edged sword. One of the most troubling things about this disorder is that we are endlessly surrounded by technology. Most of what we do is done through the internet. And we’re enticed to do things online. Take Papa John’s as an example- if you place your order online, you get an extra discount or a free small pizza. Lots of company sites offer similar discounts. And if you do buy online, most companies then include you in their email blasts with info on sales and discounts. Even if you’re just doing research on something online, not shopping, you’ll get little photo pop-ups from online stores you’ve ordered from before. Gamers make up a huge subset of the digitally addicted. Ask any mother of a male child aged 10 and up if she and her son argue about his spending too much time playing games, and chances are she’ll tell you that it happens all the time. Of course, to the developers of these games, that’s a total eargasm! These game developers have a strategy to keep people, especially kids, glued to their seats with eyes on the screen. Many games, especially the huge multiplayer roleplaying games like World of Warcraft and Everquest, may lead to a gaming addiction because as players play together, they spur each other on. In addition, these games have limitless levels, so in effect, they never end.
Just because you use the internet a lot, watch a lot of YouTube videos, shop online frequently, or like to check social media often does not mean you suffer from a digital addiction disorder. It only crosses over into the trouble zone when these digital activities start to interfere with, or even negate, your daily life activities. Every tweet, every phone alert DING! is an interruption in your thoughts, your psyche, and your day. I have a handful of patients that struggle with just turning their phones off during a session with me. They literally get anxious being without it, being unable to check it. They have to hold it, have it in their hands. I have one patient that couldn’t turn it off but agreed to put it in her purse. That stupid thing dinged and blipped and bleated every freaking 5 – 10 minutes, I swear. And every time, I could see her leave the appointment….it interrupted her train of thought with every stupid, annoying noise it made. I told her that next time, and for every time thereafter, the phone would be off and in my drawer. She grudgingly agreed, but she regularly panicked without it, so I had to begin every session by talking her off the edge.
Like many disorders, it can be difficult to pinpoint an exact cause of digital addiction disorder, but there have been some risk factors identified. These include physical impairments, social impairments, functional impairments, emotional impairments, impulsive internet use, and dependence on the internet. The digital world can be an escape for people with various impairments, so they are at higher risk.
Digital addiction disorder has multiple contributing factors. Some evidence suggests that if you have it, your brain makeup may be similar to those of people that have a chemical dependency, such as drugs or alcohol. Some studies even report a potential link between digital addiction disorder and brain structure- that the disorder may physically change the amount of gray and white matter in a region of the brain associated with attention, remembering details, and planning and prioritizing tasks. As a result, the affected person is rendered unable to prioritize their life, so the digital technology takes precedence over necessary life tasks.
Digital addiction disorder, as in other dependency disorders, affects the pleasure center of the brain. The addictive behavior triggers a release of dopamine, which is the happy, feel good chemical. Note the name dopamine. Drugs of all sorts are often referred to as dope, and this is not happenstance; they are called dope because drugs elicit the release of dopamine as well, causing the pleasurable high. So chemically speaking, the high that gamers or internet surfers or Facebook hyper-checkers get from indulging their addiction is exactly the same as when a drug addict takes drugs. Win a game or get a like or love on Fakebook, get a dopamine hit. And, just like with drugs, people develop a tolerance over time, so more and more of the activity is needed to induce the same pleasurable response that they had in the beginning. Ultimately, this creates a dependency.
There are also some biological predispositions to digital addiction disorder. If you have this disorder, your levels of dopamine and serotonin may be naturally deficient as compared to the general population. This chemical deficiency may require you to engage in more behaviors to receive the same pleasurable response that individuals without the addiction have naturally.
Another predisposition to digital addiction disorder is anxiety and/or depression. If you already have anxiety or depression, you may turn to the internet or social media to fill a void or find relief, maybe in the form of online retail therapy for example. In the same way, people who are very shy or socially awkward may turn to the internet to make electronic friends because it doesn’t require actual personal interaction.
The signs and symptoms of digital addiction disorder can present themselves in both physical and emotional manifestations.
Emotional symptoms may include:
Feelings of guilt
Feelings of euphoria when indulging
Inability to prioritize tasks
Problems with keeping schedules
No sense of time
Avoidance of work
Boredom with routine tasks
Physical symptoms may include:
Carpal tunnel syndrome
Poor nutrition: not eating or junk food
Poor or zero personal hygiene
Dry eyes and other vision problems
Weight gain or loss
Digital addiction disorder impacts life in many ways. It affects personal relationships, work life, finances, and school life. Individuals with it often hide themselves away from others and spend a long time in this self-imposed social isolation, and this negatively impacts all personal relationships. Trust issues may also come up due to the addicts trying to hide, or lying to deny, the amount of time they spend online. Sometimes, these individuals may create alternate personas online in an attempt to mask their online behaviors. Serious financial troubles may also result from the avoidance of work, as well as bankruptcy due to continued online shopping, online gaming, or online gambling. They may also have trouble developing new relationships, and they often withdraw socially, because they feel more at ease in an online environment than an actual physical one.
One of the overarching problems with the internet is that there is often no accountability and no limits. You are hidden behind a screen, so you may say or do some things online that you would never consider doing in person. To some, that can be a very attractive proposition. One iissue that happens in digital addiction is that people who may be shy or awkward or lonely may create a new identity for themselves. They find that on the internet, they can be the person that they can’t be in real life. They develop this perfect fantasy world where everything goes their way. The problem is that the more they get into that fantasy wotld, the more distant they become from the real world. The results can be a disaster emotionally when they’re forced into the real world; they find they can’t function there and desperately need help. There’s a flip side to a created persona, where it’s done to intentionally hurt others. By now, I’m sure most people are familiar with “catfishing” from the eponymous movie and television program. For those who are not familiar, catfishing is the purposeful act of luring someone into a relationship by means of a fictional online persona. Catfish steal pictures of an attractive person, usually from that person’s social media, and they create a fictional persona and post it online with the stolen pictures to see who bites. If they get an attractive bite, they message that target to begin a relationship for their own devious purposes, which is usually just to get their rocks off, to hurt someone because they hurt, to get nude pictures, or to weasel people out of money. Catfish often do this with multiple people, leading them on, and are usually pretty proud of themselves for it. I think they’re lowlife cowards. My point is that the internet is full of people that feel brave online but who cower in real life. Online and social media digital addicts are more likely to be targeted, simply because they spend so much time on their devices, on the internet, or monitoring their social media.
As for diagnosis, because it was only very recently added to the Diagnostic and Statistical Manual of Mental Disorders as a disorder that needs more research, a standardized diagnosis of digital addiction disorder has not been developed. This is likely due to the variability of the different digital applications that people may become addicted to, as well as the fact that digital addicts can have anxiety and/or depression as well, and therefore would have difficulty, or may be averse to, seeking help.
As to treatment options for digital addiction disorder, the first step in treatment is the recognition that a problem exists. If you don’t believe you have a problem, you’re not likely to seek treatment.
Developing a compulsive need to use digital devices, to the extent that it interferes with your life and stops you from doing things you need to do, is the hallmark of an addiction. If you think you or a loved one may have a digital addiction, you should definitely see a psychiatrist, because there may be an underlying issue like anxiety and/or depression that is treatable with talk therapy and/or medication. I specialize in addiction, and I work with many patients with digital addiction with a great deal of success. There is a right way to utilize technology without it running and ruining your life, so please seek help.
Digital addiction disorder has become such a common theme in my practice that I cover this topic in several stories in my book, so check out Tales from the Couch, available on Amazon.com if you’d like to read patient stories and get more information on the digital addiction phenomenon.Learn More
How To Sleep Better At Night
In this blog, I want to talk about sleep. One of the most common complaints I hear from patients in my practice is that they can’t sleep, and they ask what they can do to sleep better at night. It’s brought up so often that I’ve created a list of rules to follow to get better sleep at night. But first, some facts about sleep… and the lack thereof.
While sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to function at their best. Children and teens need even more. And despite the notion that our sleep needs decrease with age, most older people still need at least 7 hours of sleep per night for optimal functioning.
We all know that good sleep is important. But why? I mean, if we don’t get enough sleep, we’ll be tired, but other than that, it really doesn’t matter, right? Wrong. In terms of importance, getting good sleep, and enough of it, is actually right up there with eating a healthy diet and exercising regularly. Poor or not enough sleep is known to have negative consequences on hormone levels and brain function, and can cause weight gain and increase the risk of obesity and diseases like diabetes and heart disease. On the flip side, adequate or good sleep can keep you healthier, help you maintain physical fitness, and think more clearly and concisely. Unfortunately, sleep quality and quantity have both decreased in recent years, and millions of people battle chronic insomnia for their entire lifetimes. Because it plays such a key role in your health, getting good sleep should be a priority in your life. Toward that end, below are my fourteen rules for good sleep.
Rule 1: Get bright light during the day. Natural sunlight is preferable, but artificial light works too. Your body’s natural clock is called your circadian rhythm; it links your body, brain and hormones, keeping you awake during the day when appropriate and telling you when it’s time to sleep at night. Daytime light exposure keeps your rhythm happy and in sync, improving daytime energy and alertness as well as nighttime sleep quality and duration.
Rule 2: Avoid blue light in evenings and at night. What is blue light? Blue light is what is emitted from your computer, laptop, iPad and smartphone. While daytime light exposure is beneficial, nighttime light exposure is not. This is because of its impact on your circadian rhythm; it tricks your brain into thinking that it’s daytime, and this reduces natural hormones like melatonin, hindering sleep. The more blue light you expose yourself to, the more disruption you’ll have in your sleep. There is a solution for this; there’s an app for your smartphone that filters out the blue light. There’s also something called “F.Lux” that you can put on your computer or iPad which will block out the blue light in those devices as well. So remember, blue light is a serious factor. If you are on your iPad or your computer at night, you’re not going to sleep well.
Rule 3: Avoid caffeine, Captain Obvious. 90% of the US population consumes caffeine on a daily basis, mostly in coffee and energy drinks/ shots. Here are some approximate caffeine counts: an 8 ounce cup of coffee has 95mg of caffeine, a 5-hour energy shot has 75mg and a Red Bull drink has 120mg of caffeine. While caffeine can enhance energy and focus, it can also wreck your sleep. Caffeine stimulates the nervous system, and this can prevent the mind and body from relaxing and falling into a deep sleep. Caffeine can remain elevated in the blood for 6 – 8 hours after ingestion, so consuming caffeine after 2pm is not the best idea, especially if you’re sensitive to it or already have trouble sleeping. In addition, regardless of when you consume it, you should limit caffeine intake to 200mg per day or risk losing sleep over it.
Rule 4: Watch naps during the day. While short power naps can be beneficial for some, taking long naps during the day can negatively impact your sleep. How? That wiley circadian rhythm again! Napping during the day confuses your internal clock, disrupting your sleep-wake cycle and potentially leaving you with problems falling asleep at night.
Rule 5: Try Melatonin. Melatonin is a naturally produced sleep hormone that tells your brain when it’s time to relax and head to bed. Melatonin supplements are an extremely popular over-the-counter sleep aid, helping people to fall asleep more quickly. I usually recommend between 2 and 4mg of melatonin at (or shortly before) bedtime. I find that some patients get daytime hangover from it, so be aware of that and possibly decrease the dose to see if that minimizes the hangover.
Rule 6: Regulate your sleep-wake cycle. How? By getting up at the same time every day and going to bed at the same time every day…. even on weekends. I know, that last bit is a bummer. Our old friend circadian rhythm is at work again here. The circadian rhythm is basically a loop, and irregular sleep patterns disrupt it and alter the melatonin levels that tell your body to sleep. The result? Not sleeping. I recommend that you go to bed at the same time every night and that you set an alarm to get up at the same time every day, no matter how tired you may be. After some time, you will probably find that you wake up on your own without the alarm and that the consistency of your schedule will give you better sleep quality.
7. Try additional supplements for sleep. There are a few dietary supplements that have been found to induce relaxation and help you sleep.
Glycine: This is a naturally produced amino acid shown to improve sleep quality. I recommend 3 grams at night.
Magnesium: This is an important mineral found in the body; it is responsible for over 600 biochemical reactions within the body, and it can improve relaxation and enhance sleep quality. I recommend 100-350mg daily; start at the lower dose and increase gradually if necessary.
L-theanine: Another amino acid, L-theanine can induce relaxation and sleep. I recommend 100–200mg before bed.
Lavender: A powerful herb with many health benefits, lavender can induce a calming effect on anxiety and help induce sleep. I recommend 160mg at night.
Rule 8: No alcohol. I’m sure we’ve all heard people say that a nightcap “helps them sleep better.” Don’t ever believe it…it’s total crap. Downing even one drink at night can negatively alter hormone levels like melatonin, disrupting the circadian rhythm and therefore sleep. In addition, alcohol is known to increase, or even cause, the symptoms of sleep apnea such as snoring, which also disrupts sleep patterns and causes poor sleep quality.
Rule 9: Create a cool, dark and quiet bedroom environment. Minimize external noise and light with heavy blackout curtains and remove devices that emanate artificial light like digital alarm clocks. Make sure your bedroom is a relaxing, clean, calm and enjoyable place. Keep the temperature very cool, I usually recommend 70 – 72 degrees, because the weight of blankets is very comforting. You can even buy weighted blankets for adults and children; I’ve heard many patients say they really relax the body which in turn helps them fall asleep.
Rule 10: No eating late at night. Late-night eating may negatively impact the natural release of HGH (human growth hormone) and melatonin, which leads to difficulty falling asleep. Also, I think that most of the time, people eat bad things late at night, things with a lot of sugar and things high in fat, like chips, candies, and cereal. These all interfere with sleep. Generally, when the body goes into a digestive mood, as it does after eating, it doesn’t want to sleep.
Rule 11: Relax and clear your mind. Many people have a pre-sleep routine that helps them relax to prepare for sleep. Commonly suggested for people with insomnia, pre-sleep relaxation techniques have been shown to improve sleep quality. Strategies can include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing and visualization. Stress is a common reason for trouble falling asleep and poor sleep quality and quantity. If your problems are keeping you up at night, you have to come to some resolution on how you’re going to handle those issues in your life so that you can put them to rest, go to bed, and get some sleep.
Rule 12: Spend money on a good quality, comfortable mattress, good pillows and good linens. You’re going to spend a third of your life in your bed…don’t cheap out when it comes to the matress and bedding; spend the money. Make sure your mattress is large enough, comfortable and high quality. Studies have shown that quality mattresses significantly reduce back and shoulder pain. And buy good quality, high thread count (800 thread count minimum, but higher if you can) cotton sheets…they’ll get softer with every wash. Find pillows that feel most comfortable and supportive for you. You may have to try multiple pillows before finding the perfect one, but the search and cost are necessary, and your neck will thank you for it. A quality mattress and pillows and great linens can be an investment, but well worth it. You’ll have them for some time and you’ll be happier for it when you get in bed at night and go “Aaaaahhhh.”
Rule 13: No exercising at night. While daily exercise is key for a good night’s sleep, doing it too late in the day may cause sleep problems. This is because exercise acts like a stimulant, increasing hormones like epinephrine and adrenaline, which increase alertness. Alertness is the antithesis of the relaxation you need to fall asleep. Basically, exercise hypes you up, making it difficult or impossible to fall asleep.
Rule 14: No fluids before bed. While hydration is an absolute necessity for health, it’s best to restrict fluids for one to two hours before bed. You should also use the bathroom right before going to bed, as this may decrease your chances of waking in the night. The reason for this rule is fairly obvious: a full or partially full bladder will wake you up in the middle of the night to go to the bathroom, and that’s a total drag for you and likely for whomever shares your bed.
So those are my 14 rules for better sleep. And now I’ll say goodnight, sleep tight, and don’t let the bedbugs bite!Learn More
How To Sleep Better At Night
Slumber, shuteye, repose, siesta, snooze…Sometimes we have a love-hate relationship with it…we love it when it’s good and curse it when it’s bad, but we all need it. Whatever you call it, one complaint I hear from patients day in and day out is that they have difficulty sleeping. It’s so prevalent that I want to discuss how to get better sleep. In my 30 years of practice, I’ve compiled a list of 14 things in no specific order that you can do that should have you snoozing at night night in no time.
Rule 1: Bright light during the day. Your body has to have bright light during the day; sunshine is best, but even sitting in a bright room, like by a window, is helpful. Bright light tells your brain that it is day time, time to be awake. Darkness or the absence of bright light tells the brain it is night time, time to sleep. If you’re in a dark room all day, you probably won’t sleep well at night. So remember, in the day time, bright light is right.
Rule 2: Limit blue light. What is blue light? Blue light is what is emitted from your computer, laptop, and smartphone. The more blue light you are exposed to, especially at night, the more disruption you’ll have in sleep, as it disrupts circadian rhythm. Lots of people climb into bed with their cell phone or iPad, and that’s the worst thing to do. You should avoid looking at bright screens beginning two to three hours before bed. There are apps you can install on your phone that filter out the blue light. There’s also something called “F. Lux” that you can put on your computer or iPad which will block out the blue light. You never hear about it, but blue light exposure, especially at night, is a major factor in hindering sleep.
Rule 3: Captain Obvious here with a newsflash. Caffeine will keep you up at night. Don’t think you’re going to have coffee or tea after dinner or before bed and expect to sleep. And if you’re drinking sodas, coffee, or iced tea all day, it’ll still disrupt your sleep. I tell patients to limit caffeine consumption to under 250 – 300mg a day. As a guide, an 8oz cup of coffee has about 100mg caffeine, the same amount of tea has 24mg, a 12oz can of soda has 34mg, and those gnarly energy shots have 200mg of caffeine! I strongly advise against consuming caffeine after lunch if you plan on a bedtime between 10pm and midnight.
Rule 4: No naps! Boo! Hiss! Why is it that as kids, just the word nap sent us into a tizzy tantrum, but as adults we love naps? If anyone has an answer, please let me know. Anyway, as satisfying as it is, napping disrupts your sleep-wake cycle, temporarily resetting it to where you’re not likely to be able to go to bed between 10pm and midnight. Bummer.
Rule 5: Melatonin. I recommend 2 to 4mg of melatonin at bedtime; it really seems to help a lot of my patients. I do find that some patients get daytime hangover from it though, so you’ll have to see where you fall on that one. But it’s definitely worth a shot if you’re suffering from insomnia.
Rule 6: Get up at the same time every day, and go to bed at the same time every day. Yeah, it’s kind of a drag not sleeping in on weekends, but a sleep routine can make a big difference in your relationship with Mr. Sandman. You can’t regulate when you’ll fall asleep, but you can regulate when you wake up. So set your alarm and get up at the same time every day, no matter how tired you are. Don’t nap and go to sleep between 10pm and midnight, and you should fall asleep. If sleep still eludes you, stick to the same plan, and you should surely sleep the second night. You can’t decide when you’ll fall asleep at night, but you can regulate your sleep-wake cycle by deciding when you wake up. Stick to setting your alarm for the same time every day, and hopefully your brain will get the idea.
Rule 7: I recommend taking a glycine or magnesium supplement at night as well as L-theanine and lavender. They don’t make lavender teas, pillow sprays, lotions, and sachets for nothing. I have heard from people that swear by lavender as part of their wind down routine before bed. You can find these supplements on Amazon.com. Shameless plug: handily enough, you can also find my book, Tales from the Couch for sale there too. Check it out.
Rule 8: This is the Mac Daddy, numero uno, absolute, not-to-be-broken rule. Alcohol. If you consume alcohol before sleep, you will not sleep. Why? As the body metabolizes the alcohol, it goes into a withdrawl-like reaction and disrupts sleep. I know what you’re thinking. You’re thinking that a little nightcap helps you sleep. Wrong. Some people will tell you differently, but trust me…alcohol and sleep do not play well together.
Rule 9: A comfortable bedroom. Your bedroom should be an oasis of calm serenity. There should be no office or desk in the bedroom. It should be uncluttered. Anything not conducive to sleep should be out. Make sure it’s dark and quiet at bedtime. The weight of multiple blankets can help sleep. You can even purchase weighted blankets expressly for this purpose. The weight is comforting and relaxing to the body.
Rule 10: This sort of goes hand in hand with #9 above. Try a low temperature in the bedroom. I personally make sure my bedroom is at 70 degrees. The blankets from rule number 9 come into play here too. There’s something very comforting about burrowing under fluffy blankets to go to sleep. I mean, they’re called comforters for a good reason.
Rule 10: No eating late at night. People seem to mostly make terrible food choices at night, all in the name of snacks…chips, candies, baked goods. Sugary foods are especially bad. When you eat, the body goes into digestive mode, not sleep mode; it is very interfering to sleep. Sugars especially are no bueno. Evening or night snacking is one of the worst things you can do If you want to sleep.
Rule 11: Relax and clear your mind. There’s an older pop song that has a lyric, Free your mind and the rest will follow. It’s true. We all have problems and stresses throughout the day, and they seem to pop up when your head hits the pillow. You have to come to some resolution on how you’re going to handle the problems in your life and put them to bed so that you can put the rest of you to bed.
Rule 12: Spend money on a comfortable quality mattress. You’re going to spend a third of your life in your bed. Just suck it up and spend the money on the mattress. Don’t cheap out. Another place to spend money is on good linens. Few things are as inviting as a comfortable mattress covered in minimum 1,000 thread count all-cotton sheets. If you’ve never had nice linens, try them.You can pick them up on a white sale or online. You can thank me later.
Rule 13: No exercising late at night. When you exercise late at night, you raise blood pressure and heart rate, which will hype up the body, which is the antithesis of what you want when it’s time to sleep.
Rule 14: No liquids prior to sleeping. No rocket science here. If you put liquids in, you’re going to need to get liquids out. In other words, you’re going to have to get up in the middle of the night to pee. And you’re probably going to stub your toe. Not good.
This is my handy dandy guide on the do’s and don’ts when it comes to sleep. Anything is better than counting sheep. I don’t know who came up with that, but I would like to inform them that I have never in 30 years heard of it working. I’ve never before wanted people to fall asleep as a result of reading something I wrote, so this is a first! I hope you’ve learned some things here that will put you out like a light.Learn More
Keeping the News in Perspective
Dr. Mark Agresti discusses the importance of keeping the news in perspective. By doing so, one allows themselves to minimize the impact that negative news can have.
Dr. Mark Agresti, West Palm Beach Drug & Alcohol Detox Specialist, Psychiatrist
Call (561) 842-9550 or email: firstname.lastname@example.org Dr. Agresti today to get psychiatric help.Learn More
Does Charlie Sheen Have Bipolar Disorder?
Dr. Mark Agresti discusses the recent news with Charlie Sheen; his actions, his outbursts and his personality.
Dr. Mark Agresti, West Palm Beach Drug & Alcohol Detox Specialist, Psychiatrist
Call (561) 842-9550 or email: email@example.com Dr. Agresti today to get psychiatric help today.Learn More
Instantaneously, repeatedly, we are getting new as it happens: on phones, computers, radio and TV, Twitter, Facebook, emails, text messages…
The backdrop to our world IS bad news – climate change, pollution, war, fear of nuclear holocaust, germs, terrorism, financial failures, unemployment, loss of jobs, loss of homes, collapse of government, collapse different states.
The media reports on disasters in every little town in the world – making it available to everybody to experience emotionally — and those things are out of our control.
Just recently, for example, there were the floods in Australia and Brazil, the killings in Tunisia, the deaths in Arizona.
This constant bombardment of negative news through multiple sources impacts the psyche. It devastates us, because it’s human nature to respond by feeling emotion.
We can’t help it. After such a bombardment, we naturally begin to expect that when we walk out the door, we are going to be stabbed, killed, or involved in a major mudslide, hurricane or tornado. Those of us who carry our cell phones with us at all times, or work on the computer all day, receive especially heavy doses of negativity. (more…)Learn More