Stressed? Take a Break from the Computer

The neck and shoulder pain, headaches, and low back pain so common to desk-bound office workers may not be caused by poor posture and uncomfortable chairs alone. According to a recent study published in the Journal of Applied Psychology, workplace stress may also play a role. Both mental and physical stress on the job may be caused by a common factor: an inability to take short breaks and step away (either literally or figuratively)from the desk.

At least every 15 minutes, take a slow, deep breath, roll your shoulders back, and find at least one positive thought or image.

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.