Gone to Waist

Periodically I get emails from individuals who really ‘enjoyed’ some celebration events and having stepped on the scales, ‘freaked out,’ as one writer put it. Truth be told it is very easy to fail to manage portion sizes during celebration and/or to ingest foods that are not part of one’s regular menu, especially if there’s a lot going on and you’re paying little attention to what you’re actually putting into your mouth and swallowing. The bad news is that many people gain at least a pound or slightly under half a kilogram during year-end celebrations alone. Then they fail to take it off, gain a pound the following year, and so on—until one January the scales say they are 15 or 20 pounds heavier than when their clothes fit less snugly. Weight is something that can creep up on you an ounce at a time. The good news is that is how you get back into your optimum weight range again, as well, one ounce at a time.

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Oxymorons

One of my lifetime best friends sent these to me with a note: “Maybe there is nothing new under the sun. Oxymorons go back quite a long way.”

·                  melancholy merriment (Byron 1819)

·                  absent presence (Sidney 1591)

·                  beggarly riches (Donne 1624)

·                  brisk vacancy (Ashbery 1975)

·                  comfortable misery (Koontz 2001)

·                  darkness visible (Milton 1667)

·                  falsely true (Tennyson 1862)

·                  lascivious grace (Shakespeare 1609)

·                  liquid marble (Jonson 1601)

·                  scalding coolness (Hemingway 1940)

·                  sound of silence (Simon 1965)

·                  sweet sorrow" (Shakespeare 1595)

·                  transparent night (Whitman 1865)

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Obesity Contributors

My observations are that most people do the best they can at the time with what they know. Once you know better, you can do better. That includes identifying potential contributors to overweight / obesity and dealing with or recovering from the contributors that apply to you, which can include:

Adverse Childhood Experiences (ACEs)

Boredom

A desire to feel better momentarily

Inability to delay gratification

Family patterns

Lack of sleep

Socialization that “requires” food at almost every event

Unhealthy eating due to choice or available food

Ease of fast, fried, frozen, and take-out foods

Lack of physical exercise and too much sitting

Peer pressure to conform to cultural standards

Some illnesses such as Cushing’s disease

Drugs such as steroids and some antidepressants

Protection “body padding” due to earlier abuse

Addiction to highly refined, processed, and sugary deserts

Obesity Risks

I want to be healthy, but everybody has to eat to live.

 There is a difference between eating to live and living to eat. With few exceptions, obesity is related to taking in more calories than are used up during the day. Studies have looked at participants with differing eating habits and measured them against their BMI (body mass index). Researchers used a BMI of 30 or greater—a standard criterion for clinical obesity. Results showed that about one third of meat eaters were clinically obese, about one fourth of semi-vegetarians were clinically obese, slightly less than one fifth of Pesco-vegetarians and lacto-ovo vegetarians were clinically obese, and one tenth of vegans were clinically obese. There was some similarity in the total average caloric intake among these four groups but a huge difference in the types of foods and beverages that were being ingested. Add to what they ate, when they ate it and how long it took to finish a meal and it’s fairly easy to figure out their risk for obesity.

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Obesity Link - Mother & Daughter

 Dr. Moon reported that the girls tested had similar BMI and fat mass data to their mothers. They did not find the same association between boys and their mothers or either girls or boys and their fathers. This strongly suggested that girls born to mothers who have obesity, overweight, or high fat mass are at high risk of also developing obesity, overweight, or high fat mass. According to Dr. Moon, further studies are needed to understand why this is happening. Meantime, these finding suggest that approaches to addressing body weight and composition should start very early in life. This could be particularly important for girls born to mothers with obesity and overweight issues.

[The Endocrine Society. "Obesity risk may pass from mothers to daughters." ScienceDaily. ScienceDaily, 21 March 2023. <www.sciencedaily.com/releases/2023/03/230321112223.htm>]

Obesity Link

My granny told my brother to look at the mother of any girl he dates to see her risk for obesity in middle age. What does that mean?

For years old-wives tales opined to look at the mother if you want to know what her daughter will look like in middle age. Research by Dr. Rebecca J. Moon and colleagues in the United Kingdom have validated that to some extent. They measured body fat and muscle in 240 children (9 years old or younger) and their parents in early childhood. They used this data to determine whether the body mass index (BMI)—a screening tool for overweight and obesity—and the amount of body fat and muscle in the child was related to the data obtained from their mothers and fathers. The findings were published in the Journal of Clinical Endocrinology & Metabolism in March of 2023. More tomorrow.

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Grehlin & Leptin

I heard there is a hormone that makes you feel full so you don’t eat as much. Is that true?

 

There are two critical hormones related to hunger and appetite: grehin and leptin. Metaphorically, think of the hormone grehlin as the accelerator pedal and leptin as the brake pedal in a vehicle. Leptin kicks in about 15 minutes after you have begun to eat a meal. If you eat quickly and wolf down your food, you can eat hundreds if not thousands of calories (depending on what you are eating) more than you need in just a few minutes. There is a science to this. First, drink a big glass of water about 15 minutes prior to the start of your meal. When you begin eating, choose to take a bite of food, put down your fork, relax, and chew slowly. Then take another bite and repeat the same behavior and so on. You start feeling satisfied in about 15 minutes when leptin kicks in. At that point, stop eating. Do this for 12 weeks and you will have built a healthy eating habit. Choose what you eat with care and have your last meal of the day as early as possible; by 5 or 6 pm, if at all possible. You may be amazed at the difference over time. 

Caffeine Withdrawal

What are some caffeine withdrawal symptoms?

If you are dependent on caffeine and stop using it, withdrawal symptoms may include:

• Fatigue
• Irritability or crankiness
• Persistent headaches
• Sweating
• Muscle aches and pains
• Anxiety.

The severity of symptoms may depend on a variety of factors including age and amount of caffeine ingested.

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Caffeine Side-Effects

Can Caffeine be dangerous?

 Deaths from caffeine intoxication are uncommon, and they do occur. The first paper about lethal caffeine intoxication was published by Jokela et al. in 1959 [1], and it described the accidental  death of a young woman following intravenous administration of caffeine. Studies by NIH reported 92 deaths that had been identified. They are more likely to occur in psychiatric patients, athletes, and infants. Common features of caffeine intoxication from excessive caffeine consumption—“caffeinism”—include anxiety, agitation, restlessness, insomnia, gastrointestinal disturbances, tremors, psychomotor agitation, and, in some cases, death. Studies in Australia recommended that pregnant women avoid caffeine or limit their total intake to less than 200 mg per day. High caffeine levels may increase the risk for miscarriage, a difficult birth process, and/or having a baby with a low birth weight.

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Energy Drinks

Do energy drinks contain caffeine?

Typically, yes, energy drinks contain caffeine. Some also contain taurine and guarana, a natural source of caffeine. Energy drinks do not hydrate the brain and body and therefore should not be confused with sports drinks. It is important to read labels before purchasing energy drinks. Both the caffeine and sugar content of energy drinks can be very high. Some actually contain more caffeine and sugar than do soft drinks. Caffeine studies done in Australia have recommended that children and pregnant women should avoid drinking energy drinks. Studies in Japan showed that caffeine supplementation provided more explosive acceleration to sprinters in the early stage of a 100-meter race but not in the last 40 meters. You might want to check the rules of your particular sporting code to make sure caffeine is not a restricted drug for the sport you play. 

Caffeine Symptoms

Caffeine is present in coffee, tea, soft drinks, chocolate, energy drinks, pure caffeine (powder or tablets), and some medications. Most people experience the stimulating effects of caffeine in 5-30 minutes. The symptoms can include increased heart rate, faster breathing rate, and an increase in mental alertness and physical energy. Individuals who have drunk too much alcohol often drink coffee “trying to sober up.” Their brains will experience the stimulating effects—however, caffeine will not reverse the cognitive deficits related to the effect of alcohol on the brain. Currently there are no guidelines for caffeine intake in children. It should be investigated if children show symptoms of irritability, insomnia or  interrupted sleep, or stomach upsets.

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Caffeine Dependency

Is caffeine really addictive?

There is evidence of a developed dependency among users as well as evidence for caffeine withdrawal symptoms. So, in that sense it can be considered addictive. Caffeine impacts the same parts of the brain as cocaine: the Brain Reward System. However, the effects are somewhat different and not nearly as pronounced as those from cocaine. Caffeine is said to have a half-life of about 6 hours. Therefore, if you drink caffeinated coffee with dinner at 6:00 pm, 50% of the caffeine is still in your brain and body at midnight. For some individuals caffeine can cause heart palpitations, insomnia, or anxiety. Therefore, if you want a good sleep, it might be wise to limit your caffeine intake after lunch.

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Cannabis (POT) & Schizophrenia

Is it really true that the frequent use of cannabis (marijuana) has been linked with an increased risk for developing schizophrenia?

 Unfortunately, the answer to your question is “yes.” A report issued May 4, 2023, by the Mental Health Services in Denmark and the National Institutes on Drug Abuse (NIDA) at NIH in the USA was published in the journal Psychological Medicine. The study involved data from 6 million individuals spanning five decades. Estimates were that 15% of schizophrenia among males aged 16-49 and 4% among women aged 16-49 could have been avoided by averting a cannabis use disorder. Treatments are available for both cannabis use disorder—defined as using cannabis daily or very frequently—and for schizophrenia. More tomorrow.

Pot & Increased Risk for Schizophrenia

The study pointed out that the legalization of cannabis during the past few decades has made it one of the most frequently used psychoactive substances in the world. At the same time, it also decreased the public’s perception of its harmfulness. Lead author of the Denmark study pointed out that “Cannabis use is not harmless.” There is an increased risk for both males and females, but the study found a much stronger association among young men. They estimated that in year 2021, as many as 30% of schizophrenia cases among males aged 21-20 might have been avoided by preventing the cannabis use disorder.

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Cannabis (Pot) & Schizophrenia

Is it really true that the frequent use of cannabis (marijuana) has been linked with an increased risk for developing schizophrenia?

Unfortunately, the answer to your question is “yes.” A report issued May 4, 2023, by the Mental Health Services in Denmark and the National Institutes on Drug Abuse (NIDA) at NIH in the USA was published in the journal Psychological Medicine. The study involved data from 6 million individuals spanning five decades. Estimates were that 15% of schizophrenia among males aged 16-49 and 4% among women aged 16-49 could have been avoided by averting a cannabis use disorder. Treatments are available for both cannabis use disorder—defined as using cannabis daily or very frequently—and for schizophrenia. More tomorrow.

Emotions & Memory

Do your emotions impact memory in any way?

The results of a study led by Dr. Claudia Haase involving about 1,000 older adults over two decades showed that optimism is linked with a better memory. In general, memory does tend to decline with very old age. However, those with higher levels of positive affect—optimistic about the future, cheerful, and enthusiastic—showed fewer memory problems along with better judgement and problem-solving abilities. They were at a lower risk for memory problems with age. Optimism can be developed by being thankful morning, noon, and night for as many things as you can think of. Before long it can become a habit. Those with the most positive emotions retained a better memory with age.

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Caffeine Withdrawal

What are some caffeine withdrawal symptoms?

If you are dependent on caffeine and stop using it, withdrawal symptoms may include:

• Fatigue
• Irritability or crankiness
• Persistent headaches
• Sweating
• Muscle aches and pains
• Anxiety.

The severity of symptoms may depend on a variety of factors including age and amount of caffeine ingested.

 A new VIDEO podcast is posted every Saturday morning

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Trypophobia Treatment

Trypophobia has not yet been added to the DSM-5 of mental disorders, perhaps because research data on this phobia and its potential underlying etiology are scarce. Trypophobia can be treated; whether it can be completely cured is another question. Treatment strategies may include:

·       Exposure Therapy to help you learn breathing and other techniques to use during a phobia attack.

·       Cognitive behavioral therapy (CBT) to assist you in altering your perceptions and responses to trigger objects.

·       Relaxation techniques such as mindfulness, meditation, and visualizing soothing images to help avoid or successfully manage the symptoms.

·       Talk therapy or psychotherapy has been found to help as many as 9 out of 10 individuals successfully overcome trypophobia.

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Trypophobia Research

Studies have found that for an individual with trypophobia, the aversion to the sight of irregular patterns or clusters of small holes or bumps can be instantaneous, intense, and disproportionately strong. The visual reaction results in uncontrollable fears, disgust, or both. According to the NIH, future studies and case reports are needed in order to determine the limit or boundary between trypophobic discomfort as an aversive response and trypophobia as a clinically valid anxiety disorder. Specific underlying causes for the condition have not yet been identified although there are several theories. So far it has not been recognized as a mental disorder in the DSM-5 statistical manual of mental disorders. It is being recognized as a specific type of phobia.

Trypophobia Symptoms

In the Trypophobia cases that have been studied, symptoms were associated with seeing a visual trigger with a resulting immediate reaction. Trigger objects included dotted patterns such as polka dots on clothing or paintings, and bubbles; bright or conspicuous elements protruding from a surface as in clusters of pustules or roughly circular shapes on human skin; breads containing seeds; fruits with small seeds; an empty honeycomb or holes on musical instruments; irregular patterns of holes in cement or on painted surfaces, and many others. Symptoms can include uncontrollable fear or disgust or both; nausea and vomiting; chills or sweating; itching, shaking, dry mouth or choking, and panic attacks. More tomorrow.

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Trypophobia

My daughter was recently diagnosed as having trypophobia. Evidently it is fairly rare. I sure never heard of it before. Can you help me understand what it really is? I don't even know how to pronounce it!

Try-po-phobia was first diagnosed in 2005. A study in 2013 found 16% of participants exhibited trypophobia when viewing a picture of a lotus seed pod. Current estimates are that as many as 17% of children and adults experience this. More females are affected than males.Those who already have anxiety, depressive, or obsessive-compulsive disorder at at higher right for trypophobia. Phobias are characterized by excessive, uncontrollable, and persistent fear or disgust or both, leading to anxiety and other symptoms—whether there is danger present. Aspects of the condition have been linked with socio-demographic variables, clinical features, co-morbidities, levels of distress, and associated psychological traits. So far it appears that features of the stimuli that trigger the reactions involve something that the individual sees: in person, in print, or in pictures. More tomorrow. 

Variety or Novelty

You’ve mentioned that the brain likes variety. Is that the same as novelty?

The brain likes both variety and novelty. However, they are not synonyms but different types of stimulation. Variety can be defined as a difference or variance from others of the same kind. Take potatoes, for example. Variety in potatoes could include Idaho potatoes, Japanese potatoes, sweet potatoes, and yams. Preparation variety could include baked, boiled, riced, mashed, scalloped, fried, French fried, potato pancakes and waffles, potato skins, and potato soup or chowder. There may be others. Variety has been called the spice of life. In fact, Dr. Zehr, wrote an article titled “Variety is the spice of brain health.” Variety keeps the brain interested and alert and can minimize boredom and depression.

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