Stress Can Increase Body Fat

While we have long suspected a connection between stress and weight gain, the relationship was thought to be psychological, as emotional overeating is one of the major causes of weight gain. For many people, the first response to feeling overwhelmed is to reach for food, particularly comfort foods that tend to be high in sugar or fat. However, the link between stress and weight gain is much stronger than originally thought. New research suggests an actual physiological reason that people under stress tend to gain weight. A recent study by the Georgetown University Medical Center showed that mice under stress gain extra weight even if their calorie intake doesn't increase. Stress appears to release a chemical reaction that triggers fat cells to grow and multiply in number.

The extra pounds caused by stress tend to be stored around the belly, as stress may stimulate an enzyme present in particularly high amounts in abdominal fat. This is the most dangerous place for fat to build up, as it increases the risk of heart disease, hypertension and diabetes.

The bottom line is that mental and physical relaxation techniques should be incorporated into a weight-loss program.

Coffee May Prevent Cognitive Decline in Older Women

According to a recent study from the French National Institute for Health and Medical Research, which was published in the August 7, 2007 issue of Neurology, caffeine may help safeguard the cognitive skills of older women. Researchers discovered that women who drank 3 or more cups of coffee per day were 30% less likely to experience a decine in memory than those who drank 1 cup or less. They also found that the benefits appear to increase with age, as women over age 80 who drank 3 or more cups of coffee were 70% less likely to experience memory decline. The protective effect was not found in men.

The researchers believe that caffeine is a cognitive stimulant that may help to reduce thelevels of the protein beta amyloid in the brain. Accumulation of beta amyloid contributes to the development of Alzheimer's disease. Over 7000 men and women in 3 cities in France who were free of dementia when the research began were studied.

(Before consuming 3 or more cups of coffee per day, keep in mind that caffeine consumption can lead to symptoms of anxiety.)

High Omega 6 and Low Omega 3 Fatty Acids Associated with Depressive Symptoms and Neuroticism

A recent study published in Psychosomatic Medicine (November, 2007) found that adults with high concentrations of omega 6 and low concentrations of omega 3, as determined from fasting blood levels, had more symptoms of depression and neurotic personality traits.

Most Americans consume a diet that is very high in omega 6 oils, which are commonly found in most commercial baked goods, prepared foods and salad dressings. Most diets tend to be deficient in omega 3 fatty acids, which are available from fish, walnuts and flax seeds.

For patients with depression, supplementing their diets with high levels of good quality fish oil, has been very effective.

Worry Episodes Result in Increased Heart Rate

While a great deal of research has looked at the effects of stressful events on the heart, this study, which was published in Psychosomatic Medicine (November, 2006), found that worrying elevated heart rate. Worrying, particularly if it is about work or in anticipation of a future event that might be stressful, might have substantial cardiac effects.

Neurofeedback: Aerobics for the Brain

On Sunday, November 11th, the Chicago Tribune published a feature article on the growing popularity of neurofeedback as a successful, drug-free treatment for ADD and related disorders.

It was extremely gratifying to read about so many health care professionals opening practices devoted to EEG Biofeedback, including a neurologist.

I introduced neurofeedback to the Chicago area in 1993. At that time, most medical doctors were very opposed to exploring alternatives to medication. Our clinic, the Institute for ADD and Learning, engaged in a small, controlled study of neurofeedback and the results indicated that children with ADD who underwent 40 sessions of neurofeedback performed as well as children taking Ritalin on a test of attention.

Daily Weigh-Ins Help Maintain Weight Loss

According to a study published in the August Journal of Consulting and Clinical Psychology, to help maintain weight loss, weigh yourself once a day. Despite concerns that daily weighing may lead to obsessing about weight or developing an eating disorder, this routine seems to be an important weapon in the fight against weight gain. The author of the study, Rena R. Wing, Ph.D., director of the Weight Control and Diabetes Research Center at Brown Medical School, found that stepping on the scale daily led to increases in dietary restraint and lower susceptibility to overeating. Participants also reported lower lefvels of depressive symptoms at the study's end. The process was compared to checking the thermostat to see the temperature of one's home. It helps you know how to make adjustments.

High-frequency Heart Rate Variability May Inhibit the Production of Proinflammatory Cytokines

In a recent study conducted at the University of Pittsburgh and published in the October volume of Psychosomatic Medicine, researchers found that high-frequency heart rate variability, an indirect measure of parasympathetic (vagal) control over variations in heart rate, was associated with lower production of proinflammatory cytokines.

This study of 183 healthy adults, provides initial evidence that vagal activity may represent a pathway linking psychosocial factors to risk for inflammatory disease.

Heart rate variability can be regulated through slow, steady breathing. Biofeedback is a wonderful tool for teaching improved heart rate variability.

Hand and Foot Massage Can Help Hospitalized Patients with Pain and Anxiety

Increasingly, nonpharmacological interventions are being used to lessen pain and anxiety in inpatient populations. In a recent study conducted at the University of North Carolina's Program on Integrative Medicine (Department of Physical Medicine and Rehabilitation), published in the October, 2007 issue of Complementary Health Practice Review, family caregivers were trained in the use of hand and foot massage for management of pain and anxiety. Massage is relatively easy to learn and apply, and human touch can be extremely comforting for hospitalized patients.

Nutritional Supplements that may be effective for depression

According to Australian researchers (Nutrition and Dietetics, November 2006), there is a potential therapeutic benefit in treating depression with the following supplements: omega-3 fatty acids, folate, tryptophan, Vitamin B6, B12, S-adenosyl-L-methionine (SAM-e), and St. John's wort.

In my experience, these supplements must be monitored as carefully as prescription medications, and should be used in conjunction with a multi-faceted program that includes physical exercise, cognitive-behavior therapy, relaxation techniques, and dietary modifications, including elimination of sugar.

Resperate, the only non-drug clinically proven device for the treatment of hypertension, is now featured on Yahoo Health

Resperate, a biofeedback device which helps patients breathe slowly and relax, is now used by more than 75.000 patients and healthcare professionals. It was recently discussed in The Medical Letter on Drugs and Therapeutics, the American Heart Association's Hypertension Primer, The Mayo Clinic on High Blood Pressure, and The Blood Pressure Book.

My patients love using this home trainer to practice the relaxation techniques that they learn in my office.

Fish Consumption May Reduce Risk of Dementia

In a study to be published in the November 13, 2007 edition of Archives of Neurology, researchers looked at DHA levels in 900 men and women, ages 55 to 88. DHA is an omege-3 fatty acid linked to brain health found in fatty fish. Participants who consumed an average of 3 servings of fatty fish (such as salmon, herring and sardines) per week had a significantly reduced risk of developing dementia.

Study finds doctors' knowledge of vitamins and herbs is limited

Researchers at the Johns Hopkins University School of Medicine surveyed 355 physicians, primarily residents in internal medicine, and found that, in general, they had limited knowledge about dietary supplements. For example, a majority were unaware that adverse reactions to supplements should be reported to the FDA. Given that more and more Americans are taking dietary supplements, physician education about supplements would enhance communication with their patients about these widely used products.

Food additives linked with hyperactivity

Common food additives and colorings can increase hyperactivity according to a study published in the British medical journal The Lancet. The study focused on a variety of food colorings and sodium benzoate, a common preservative. This link was suspected for years and a leading advocate of removing preservatives and colorings from children' diets, Benjammin Feingold, wrote a ground-breaking book, The Feingold Diet, but evidence of positive results remained largely anecdotal. This is the first time that researchers have confirmed a positive association.

I cannot empahsize enough the importance of looking at diet before placing a child on medication for ADHD. The good news is that there is a wide variety of preservative-free, organic products to choose from that will appeal to children. There are also other alternatives to medication, including supplementation with omega-3 fish oils and neurofeedback training.

Infertility Associated with Elevated Stress Levels

The NY Times recently described the work of Dr. Sarah L. Berga of Emory University. In a 2003 study published in Fertility and Sterility, she reported that ovulation resumed in 7 out of 8 subjects who were trained in mental relaxation techniques. In a study published in 2006 in The Journal of Clinical Endocrinology, she reported that women who were not ovulating had excessive levels of cortisol, a stress hormone, in their brain fluid.

Relaxation training, including slow, abdominal breathing, can be very helpful for women with fertility issues, and should be a primary component of an infertility treatment program. Relaxation training is inexpensive, safe, and effective.

Yoga Can Reduce Psychological Stress and Radiation-induced Genotoxic Stress in Breast Cancer Patients Undergoing Radiation

A study published in Integrative Cancer Therapies (Vol 6, No 3, 242-250, 2007) found that an integrated yoga program resulted in decreased stress and anxiety in breast cancer patients undergoing radiation therapy. Furthermore, postradiotherapy DNA damage was slightly less in the yoga group, as compared to a control group.

St John's Wort Effective for Mild Depression

Results of a double-blind, placebo controlled randomized trial conducted in Germany, published in the March, 2006 issue of Pharmopsychiatry, showed that 900 mg of St John's extract, taken once daily, was as effective as 20 mg of Celexa, an anti-depressant, for alleviating symptoms of mild depression.

Anti-Depressant Medications Can Deplete Essential Nutrients

Taking anti-depressant medications can deplete levels of Vitamin B12 and Coenzyme Q10. Other prescription drugs, such as cholesterol lowering agents (Statins) and anti-diabetic drugs, also deplete these nutrients.

Biofeedback Home Trainers Can Lower Blood Pressure and Reduce Stress Response

A number of portable home devices, designed to guide the user through paced breathing, have been helping patients lower their blood pressure. By practicing slow, abdominal breathing at least 15 minutes for as little as 3 times per week, significant improvements have been seen in controlled studies. The goal is to slow down to approximately 6 breathes per minute.

In my office, I teach patients to breathe at 5.5-6 breathes per minute while they are watching a computer screen which shows the rate and volume of each breath. After 1-2 sessions, they are instructed in use of a home trainer. These portable devices can be used at home, in the office, or while traveling.

There are several home trainers on the market: RESPeRATE, StressEraser, and Healing Rhythms.