All addictive substances lead to an intense feeling of euphoria. Such euphoria is a direct/indirect result of the activation of the dopamine and opioid signaling system in the brain. The opioid system in the brain is responsible for the production of three naturally occurring opioids: endorphins, dynorphins, and enkephalins. Activation of the opioid system indirectly affects the dopamine system, which ultimately stimulates the nucleus accumbens. The dopaminergic system, however, can also be directly activated by various synthetic drugs themselves.

Nucleus Acumbens is a crucial region that serves as one of the major components of the reward center of the brain. It is heavily affected by the dopaminergic pathway and has a crucial role in serving as the neural interface between motivation and action. Hence, the so-called rewarding effects of drug use lead to positive reinforcement and therefore increase the likelihood of repeated self-administration or addiction.

This brings us to the three stages of the addiction cycle itself. The first stage is the Binge, where an individual consumes a drug of choice and enjoys its pleasurable effects. Next comes the Withdrawal stage where the person is unable to function properly in the absence of the substance, characterized by a negative emotional state. Finally, the Pre-occupation stage is where the person seeks to reuse the substance after a transient period of sobriety.

The Binge stage has been directly associated with the basal ganglia and its sub-region: the nucleus accumbens. Under normal circumstances, the basal ganglia are responsible for motor control and executive functions. However, the rewarding effects of substance abuse are also controlled directly by the basal ganglia and nucleus accumbens while the dorsal striatum appropriates the decision-making process in the brain.

The amygdala is the emotion center of the brain. Since the Withdrawal stage exhibits symptoms like anxiety, anger, and irritability, disruptions in the extended amygdala could result in this stage. Long-term substance-use decreases D2 dopamine receptors in the brain. Consequently, a decreased activity of the dopaminergic system has a negative impact not only on the basal ganglia or the nucleus accumbens, but also on the extended amygdala. The extended amygdala reinforces negative emotions in the absence of the addictive substance, further promoting the binge stage and is thus responsible for dependency or drug addiction.

Finally, the prefrontal cortex is responsible for executive functions, and such functions generally imply critical decisions, which often regulate an individual’s actions and impulses. However, an addicted individual is unable to make the right choice and repeatedly falls victim to Pre-occupation. Hence, the compromised prefrontal cortex has also been implicated in promoting addictive behavior.

If you or anyone you know is battling addiction or has significant negative urges arising from repeated drug abuse, please contact The Functional Medicine Center for Personalized Care, LLC (www.FxMedCenters.com) at 201-880-8247 or Specialized Therapy Associates at 201-488-6678.

Ishtiak Ahmed Chowdhury

References:

Hanson, K. L., Medina, K. L., Padula, C. B., Tapert, S. F., & Brown, S. A. (2011). Impact of adolescent alcohol and drug use on neuropsychological functioning in young adulthood: 10-year outcomes. Journal of Child and Adolescent Substance Abuse, 20(2), 135-154.

Koob, G. F., & Volkow, N. D. (2010). Neurocircuitry of addiction. Neuropsychopharmacology, 35(1), 217–238
Kalivas, P. W., & Volkow, N. D. (2005). The neural basis of addiction: A pathology of motivation and choice. The American Journal of Psychiatry, 162(8), 1403-1413.

Koob, G. F., & Le Moal, M. (2001). Drug addiction, dysregulation of reward, and allostasis. Neuropsychopharmacology, 24(2), 97-129.

Volkow, N. D., Koob, G. F., & McLellan, A. T. (2016). Neurobiologic advances from the brain disease model of addiction. New England Journal of Medicine, 374(4), 363-371

Website: https://www.specializedtherapy.com/addiction-treatment/

Website:

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“How can I support my loved one’s recovery?” is a question often asked by many people. Do you or someone you know have a partner or loved one who recently received help for their struggle with substance use? That’s fantastic! However, that is only the first step in the process. Many people think when someone enters a treatment center, whether that be Detox, Rehab, IOP, or Outpatient that eventually their addiction will be ‘cured’, not realizing the lifelong effects of Addiction and subsequent recovery. Much like other ‘diseases’, Addiction is progressive & can be fatal if it is not treated and monitored. It impacts the person emotionally, physically, psychologically & mentally, and socially, so much so that it is often described as a ‘family disease’. In addition to the significant amount of work the substance user will have to put in to get & maintain sobriety, The ‘family disease’ implies that it affects everyone & their quality of life, requiring support & changes on the part of everyone in relation to the substance user.

Family members often find this frustrating because they have already been put out & impacted by their loved one’s using and now they have to make changes too?! Although it seems unfair, it is true if they want their partner & or loved one’s to have the best chance of prolonged abstinence. So, where are the family members supposed to begin? This brings me to the main question people ask, “How can I support my loved one’s recovery?”

Here are some ways to provide support: 

1. Learn about the disease of addiction, trauma, etc. There is a lot of ‘quit lit‘ (books, websites, youtube videos, etc)
2. Support their attendance at meetings & therapy and the time commitment they will have to make to their recovery process 
3. Consider attending your own support group (Alanon, Naranon, CODA) & therapy to process your own emotions associated with their recovery and to learn about codependency/enabling patterns
4. Inquire about their boundaries in social situations, ie: How do they feel about you drinking? Are they telling people about their recovery?
5. Discuss accountability & how you two will manage relapses if they happen
6. Ask how they want to celebrate recovery anniversaries & if they would like you to participate
7. Understand it is a lifelong process & that they will have cravings and triggers

If you’ve identified with anything you’ve read in this blog & would like additional support, please reach out for help today at 1-201-488-6678 or visiting specializedtherapy.com. We look forward to hearing from you! 

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BPA: a chemical that plays a role in more than just plastic, but a hormone too!

By now, we’ve all heard about BPA, right? If not, you’re in the right place! In this article, you’ll learn about the history of BPA as a toxin, why it proposes a threat to you and your family’s health, and strategies on how to reduce your exposure.

BPA is an abbreviation for bisphenol A- a chemical used to make hard plastics that are used in many things, from plastic bottles to Tupperware containers to plastic toys to the lining of food and beverage cans. It’s even in thermal paper receipts! BPA permeates our industrialized world, food supply, and modern-day lifestyle.

BPA was first synthesized by chemists 130 years ago. It wasn’t until the 1930s that scientists discovered it had estrogen activity in the body (1). Upon this discovery, BPA was intended to be used as an estrogen replacement drug until a more potent synthetic hormone was invented (1). However, BPA didn’t go anywhere… it found its new role in the future of plastics (1). BPA was first used in the epoxy lining of cans, metal piping, adhesives for flooring and sealing teeth and eventually made its way into plastics in the late 1950s.

In 1958 the FDA passed the Federal Food, Drug, and Cosmetics Act in an attempt to regulate chemicals added to packaged foods. Since BPA was only thought to make its way into food and beverages through leaching of epoxy resin from the lining in cans and showed no indication of being harmful to humans, there was no regulation of BPA in our food supply until 1988.

In 1993 BPA’s estrogenic activity was brought back into the limelight. For the first time, it was proposed as a threat to human health as an endocrine disruptor, meaning it disrupts normal hormonal function, processing, and transmission in the body. Throughout the late 1990s and early 2000s plastic became a political battle with industry lobbyists trying their best to bury the evidence that BPA was, in fact, harmful to human health. By 2005 there were 115 studies on BPA exposure and 90% of them found dangerous health effects of BPA, especially in infants and children. Not surprisingly, the 10% of studies that didn’t find an effect were funded by the plastic industry (2). Major concerns were expressed regarding findings of impaired fetal prostate and mammary gland development, disruption of chromosome alignment in developing eggs, immune system impairment, as well as metabolic and neurological abnormalities (1,2).

Fast forward to 2008 and The Center for the Evaluation of Risks to Human Reproduction released a final report on BPA stating that “the possibility that bisphenol A may alter human development cannot be dismissed”, and that there is “some concern for the effects on the brain, behavior, and prostate gland in fetuses, infants, and children at current human exposure to BPA” (3). Following this report, six of the major baby bottle producers announced the removal of BPA from their products; and in 2012 the FDA finally banned the use of BPA in baby bottles, sippy cups, and epoxy resin in infant formula packaging (4).

However, this chemical is still present and allowed in teethers and children’s play toys. Despite the growing evidence that BPA is harmful in young children, the Toy Association still considers it safe and allows it to be in toys and game products (5).

Today, hundreds of research studies show a relationship between BPA and an increased risk for behavioral disorders like ADHD, anxiety, depression, and aggression in children (6,7).

What’s more, is that the BPA levels originally recognized as safe for human ingestion by the FDA may not be as safe as originally intended. BPA has shown to interact with and bind to thyroid hormone receptors and could play a role in autoimmune thyroid disease (8). Furthermore, BPA has shown to be an obesogenic toxin and is linked to diabetes, weight gain, heart disease, liver inflammation, cancer, and infertility. Disturbingly, a nationwide study found that 89% of individuals ages 6 years and older had detectable levels of BPA in their urine (9).

Here are some actions you can take to minimize your family’s and your own BPA exposure:

1. Only purchase baby toys, canned foods (soup, soda, sparkling water, beans, vegetable cans), and Tupperware containers that say “BPA-free” on the label.
2. Drink from a reusable stainless steel or glass water bottle instead of plastic ones (this is also better for the environment, so it’s a win-win).
3. Don’t microwave leftovers in plastic containers, BPA and other plasticizers (like phthalates) can leak into your food. Instead, transfer the contents to a glass or ceramic bowl or heat on a stovetop if possible.
4. Skip the receipt! This will do you and your cashier a favor for reducing toxic BPA (and its cousin BPS) exposure from thermal receipt paper. Simply touching receipts (also boarding passes, tickets) with your hands is enough to absorb it through the skin. Ask for an emailed or text receipt instead! If you need to handle a receipt, wash your hands with soap and water as soon as possible!

These are actions you can take to reduce your BPA exposure! If you have any questions on the impact this chemical has on you or your child’s health, click here and submit a question to our “Ask a Therapist” column and we can answer it in our next newsletter!

These are actions you can take to reduce your BPA exposure right now! If you have any questions on the impact this chemical has on you or your child’s health, click here and submit a question to our “Ask a Therapist” column and we can answer it in our next newsletter!

References:

1. Vogel SA. The politics of plastics: the making and unmaking of bisphenol a “safety”. Am J Public Health. 2009;99 Suppl 3(Suppl 3):S559-S566. doi:10.2105/AJPH.2008.159228
2. vom Saal FS, Hughes C. An extensive new literature concerning low-dose effects of bisphenol A shows the need for a new risk assessment. Environ Health Perspect. 2005;113(8):926-933. doi:10.1289/ehp.7713
3. Shelby MD. NTP-CERHR monograph on the potential human reproductive and developmental effects of bisphenol A. NTP CERHR MON. 2008;(22):.
4. https://www.fda.gov/food/food-additives-petitions/bisphenol-bpa-use-food-contact-application
5. https://www.toyassociation.org/PressRoom2/IndustryStatements/statement-on-bisphenol-a.aspx#:~:text=It%20has%20been%20specifically%20chosen,items%20has%20been%20phased%20out.
6. Li Y, Zhang H, Kuang H, et al. Relationship between bisphenol A exposure and attention-deficit/ hyperactivity disorder: A case-control study for primary school children in Guangzhou, China. Environ Pollut. 2018;235:141-149. doi:10.1016/j.envpol.2017.12.056
7. Ejaredar M, Lee Y, Roberts DJ, Sauve R, Dewey D. Bisphenol A exposure and children’s behavior: A systematic review. J Expo Sci Environ Epidemiol. 2017;27(2):175-183. doi:10.1038/jes.2016.8
8. Eschler DC, Hasham A, Tomer Y. Cutting edge: the etiology of autoimmune thyroid diseases. Clin Rev Allergy Immunol. 2011;41(2):190-197. doi:10.1007/s12016-010-8245-8
9. Lakind, J.S., and D.Q. Naiman. 2008. Bisphenol A (BPA) daily intakes in the United States: estimates from the 2003-2004 NHANES urinary BPA data. Journal of Exposure Science and Environmental Epidemiology 18 (6):608-15.

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Your child’s favorite breakfast cereal could contain toxic pesticides!

Did you know that oats, rice, and wheat are major but lesser-known, sources of toxic pesticides?

The USDA Dietary Guidelines for Americans recommends that at least half of our dietary intake of grains be from whole grains as a part of a healthy diet¹. However, less than 5% of Americans meet the recommended dietary intake for whole grains (≥ 3 oz/day)¹. Contrarily, over 95% of Americans meet the recommended dietary intake of refined grains (≤ 3 oz/day)¹ mostly in the form of packaged and processed foods (i.e., white bread, white rice, cereal, pasta, cookies, cakes, bagels, doughnuts, crackers, chips). Refined grains are stripped of their outer bran and germ layers during manufacturing- the parts of the grain that contain the majority of its nutrients (fiber, vitamins, and minerals)- leaving behind the nutrient-depleted endosperm. This process makes refined grains far less nutritious than whole grains.

The Standard American Diet is heavily laden with processed foods made up of refined grains, sugar, salt, and fat. This combination of nutrient-poor, calorically dense ingredients may be why processed food consumption has been linked to the obesity epidemic² and an increased risk for other non-communicable diseases like diabetes, cancer, heart disease, and depression³.

Despite the USDA’s attempts to shift American plates to contain more whole grains, there is still nationwide overconsumption of refined grains. Why? Perhaps it’s due to the addicting nature of processed foods? Or that refined grains are cheaper and more accessible than whole grains? Or maybe it comes down to an education issue with less than half of low-income adults able to correctly identify whole grains from refined grains⁴.

In any case, processed food consumption keeps the demand for grains high. So high that the government pays farmers extra to grow wheat, corn, soy, rice, and oats in order to keep up with the demands of the market². As a result, monocropping, or only growing one crop at a time without rotation, has become a popular agricultural practice². Monocropping requires heavy pesticide application to kill any unwanted weeds or insects that may potentially contaminate crops, resulting in a streamlining of harvests².

Cue RoundUp, the most widely used pesticide in U.S. agriculture with 1.1 billion pounds applied annually⁵. The active component of Roundup, glyphosate, targets the shikimate pathway of weeds, insects, and fungi, the pathway responsible for their growth, abolishing them on the spot. Glyphosate is a water-soluble chemical that has made its way into our soil, food, air, and water supply. In 2015, the World Health Organization classified glyphosate as a neurotoxin, teratogen (a substance that may cause birth defects), and a “probable human carcinogen”⁶. Despite this, the EPA states glyphosate as having low toxicity for humans⁷ and U.S. regulators allow an acceptable daily intake of 1.75 mg/kg of body weight per day compared to the European Union which only allows 0.3 mg/kg of body weight per day⁸.

Glyphosate is sprayed directly on wheat and oats before harvesting to kill the crop and dry it out sooner than if the plant were to have died naturally⁹. In 2018, the Environmental Working Group tested more than a dozen brands of wheat and oat-based cereal products and found most samples exceeded the upper limit of “safe” glyphosate levels set by the EPA⁹. This is of special concern for 1- to 2-year-old children since they’re smaller and tend to consume oat and wheat-based cereal products often. The worst offenders were Quaker Old-Fashioned Oats (930 ppb), Quaker Oats Dinosaur Eggs (700 ppb), Cheerios Toasted Whole Grain Oat Cereal (497 ppb), and Lucky Charms (400 ppb)⁹.

Glyphosate has also been linked to disruption of the gut microbiome, autism, ADHD, birth defects, celiac disease, diabetes, depression, cancer, Parkinson’s, Alzheimer’s, dementia, obesity, and leaky gut¹⁰.  This proposes the question, is it the consumption of ultra-processed foods contributing to the exponential rise in chronic, non-communicable disease? Or is it the presence of glyphosate on our grains and in our food supply that we are encouraged to eat as a part of a healthy diet?

Regardless, to limit your and your children’s exposure to glyphosate opt for organic options and skip the non-organic packaged wheat, corn, soy, and oat-based cereal and processed food products! This way you can avoid toxic pesticides.

For more information on Toxic Pesticides, please visit us at Specialized Therapy Associates or call 201-488-6678 to book an appointment.

Tune into our next newsletter for part 3 of “Raising awareness: the dangerous truth behind the toxins present in our food supply”.

References:

1. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.
2. Franck C, Grandi SM, Eisenberg MJ. Agricultural subsidies and the American obesity epidemic. Am J Prev Med. 2013;45(3):327-333. doi:10.1016/j.amepre.2013.04.010
3. Lane MM, Davis JA, Beattie S, et al. Ultraprocessed food and chronic non-communicable diseases: A systematic review and meta-analysis of 43 observational studies
   [published online ahead of print, 2020 Nov 9]. Obes Rev. 2020;10.1111/obr.13146. doi:10.1111/obr.13146
4. Molika Chea, Amy R Mobley, Factors Associated with Identification and Consumption of Whole-Grain Foods in a Low-Income Population, Current Developments in Nutrition, Volume 3, Issue 7, July 2019, nzz064, https://doi.org/10.1093/cdn/nzz064
5. Atwood, Donald, and Paisley-Jones, Claire. “Pesticides Industry Sales and Usage: 2008-2012 Market Estimates.” Environmental Protection Agency, 2017. Retrieved May 29, 2019, from https://www.epa.gov/sites/production/files/2017-01/documents/pesticides-industry-sales-usage-2016_0.pdf
6. https://www.who.int/foodsafety/faq/en/
7. https://www.fda.gov/food/pesticides/questions-and-answers-glyphosate#:~:text=Has%20the%20EPA%20established%20tolerances,from%200.1%20to%20310%20ppm.
8. https://oehha.ca.gov/media/dockets/8594/10069-dave_murphy_food_democracy_now/fdn_glyphosate_foodtesting_report_p2016_002a_0.pdf

9. https://www.ewg.org/childrenshealth/glyphosateincereal/#.W3Q-B9hKjEY
10. https://www.fs.usda.gov/nfs/11558/www/nepa/102900_FSPLT3_4047514.pdf

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Have you been experiencing difficulty focusing, or been having difficulty with your motivation to do things you used to do or to plan for your future? These executive functioning skills are how our brains help us to set goals, create plans, and to carry out those plans. When we are experiencing a high level of stress, we hit a brick wall and all of those skills stop functioning properly.
With stress, an individual may feel overwhelmed and cannot make decisions, they may experience difficulty with organizing, planning, and getting started. An individual under extreme stress may lose interest in activities, have mood swings, and be unaware or deny poor decision-making.
To regain temporary focus, an individual might want to work on simple problem-solving strategies:
– First, they will need to identify what the problem is.
– Next, they can consider some alternatives and options and create a list of strategies to move forward.
– Next, they can create an effective plan by laying out the steps to that plan.
– Finally, they may consider creating the plan in writing and planning and initiating action for that plan.
Sometimes it is difficult to initiate these steps on your own and we can help guide you through that process. At Specialized Therapy Associates and Fx Med Centers, our therapists and specialists are trained to help guide individuals to carry out these goals and plans.
You may also be concerned about the way you are processing information, and at Specialized Therapy Associates we can evaluate the way you learn information for planning and processing potential. (What does she mean by processing potential?) Some of our evaluations include neuropsychological evaluations, ADHD evaluations, and dementia identification.
If you are interested in an evaluation, you can contact our offices at (201) 488-6678. All evaluations are being conducted virtually at this time.

Author: Jill Caruso, PsyD
Assistant Director, Specialized Therapy Associates
4 Forest Avenue, Paramus, NJ 07652
(201)488-6678

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Wellness is not any one thing or any specific area in our lives. It is a combination of many domains that make up who we are as a person. The United States Substance Abuse and Mental Health Services Administration (SAMHSA) recognizes eight domains of wellness that contribute to our personal wellness. These areas are Emotional, Spiritual, Intellectual, Physical, Environmental, Financial, Occupational, and Social. 

 These areas are interconnected and they influence each other. For example, untreated or poorly managed anxiety obviously impacts our emotional well-being but it very quickly can and does impact other areas as well. Perhaps it impacts our work performance due to poor concentration or missing shifts. Or it may look like isolating from friends and family. Maybe we avoid checking our credit card statement because it becomes too overwhelming or we become disconnected from our higher power. The good news is that when it comes to personal well-being and recovery, these interdependent domains can be used to strengthen one another. When we recognize that our emotional well-being is not being well managed, we can build on the other areas. Maybe we can concentrate on our physical health, change our environment, or work on art. 

Wellness is not any one of these areas but a combination of them all. In our own search for wellness, it is important to look at all domains to see how they can be used to strengthen and build on one another. Living  “life on life’s terms” means that the functioning in these areas will ebb and flow and finding optimal wellness is discovering how they all integrate within the self.

If you are interested in learning more or improving any of these areas of wellness, please contact us at 201-488-6678 or visit https://www.specializedtherapy.com/. We look forward to speaking with you!

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The Food and Drug Administration and World Health Organization have classified heavy metals as toxic to human health because they interfere with normal physiologic function and cause an increased risk for cancer, dementia, neurotoxicity, kidney disease, liver disease, insomnia, emotional instability, depression, and in high enough doses, death (2,3,4).

Babies and children are even more susceptible to the dangerous health consequences of toxic heavy metal exposure because they are growing and developing at a rapid rate. Even low levels of toxic heavy metal exposure are linked to irreversible brain and developmental damage (1).  Research has shown that heavy metal exposure can cause a permanently reduced IQ and an increased risk for criminal and withdrawn behavior in children (1,5).

In November 2019, government officials requested internal documents from seven of the largest baby food and infant formula manufacturers in the U.S. based on studies that found high levels of toxic heavy metals in their finished products (6,7).

The brands under investigation included:

• Nurture, Inc. (makes Happy Family Organic and HappyBABY baby food)
• Beech-Nut Nutrition Company
• Hain Celestial Group (makes Earth’s Best Organic baby food)
• Gerber
• Campbell’s Soup (which makes Plum Organics baby food)
• Walmart (Parent’s choice)
• Sprout Foods, Inc. (Sprout Organic Foods)

Only four of the seven companies in question agreed to cooperate with the investigation (Nurture, Beech-Nut, Hain, Gerber) raising concern that the non-responders may have even higher levels of toxic heavy metals than their competitors.

All responding companies had arsenic, lead, and cadmium present in their baby food. Not all companies tested for mercury, but the ones that did had exceedingly high levels. On top of that, reports showed up to 91 times the arsenic level, 177 times the lead level, 69 times the cadmium level, and 5 times the mercury level allowed under existing regulations by the FDA and EPA.

How does something like this happen? Present-day industrialized food manufacturing processes raise the risk for heavy metal contamination in our food supply (including baby food!) through mechanical processing by means of heavy machinery or leakage from packaging materials (6).

What can you do to protect your child from heavy metal exposure in their baby food? Make your own! Making your own baby food is the best way to have control over your child’s exposure to heavy metals as well as know exactly what is going into their food from start to finish. Steaming fresh, organic fruits and vegetables (ex: apples, bananas, pears, peaches, sweet potatoes, carrots, peas) will retain nutrient quality and composition better than boiling. Puree cooked fruits and veggies with a small amount of water or breast milk until smooth and serve. Don’t add sugar, syrups, or artificial flavorings as these can be harmful to your child’s growth and development as well. Instead, try using cinnamon or mix in pureed sweeter fruits like apples or pears.

If you don’t have the time to make your baby’s food research baby food brands and infant formula that test for the presence of heavy metals, like Cerebelly.

Tune into our next newsletter for part 2 of “Raising awareness: the dangerous truth behind the toxins present in our food supply”.

Click here to sign up for the newsletter if you haven’t already!

1. https://oversight.house.gov/sites/democrats.oversight.house.gov/files/2021-02-04%20ECP%20Baby%20Food%20Staff%20Report.pdf
2. https://rarediseases.info.nih.gov/diseases/6577/heavy-metal-poisoning#ref_13375
3. Jan AT, Azam M, Siddiqui K, Ali A, Choi I, Haq QM. Heavy Metals and Human Health: Mechanistic Insight into Toxicity and Counter Defense System of Antioxidants. Int J Mol Sci. 2015;16(12):29592-29630. Published 2015 Dec 10. doi:10.3390/ijms161226183
4. https://www.fda.gov/food/chemicals-metals-pesticides-food/metals-and-your-food
5. Pan S, Lin L, Zeng F, et al. Effects of lead, cadmium, arsenic, and mercury co-exposure on children’s intelligence quotient in an industrialized area of southern China. Environ Pollut. 2018;235:47-54. doi:10.1016/j.envpol.2017.12.044
6. Vella C, Attard E. Consumption of Minerals, Toxic Metals and Hydroxymethylfurfural: Analysis of Infant Foods and Formulae. Toxics. 2019;7(2):33. Published 2019 Jun 8. doi:10.3390/toxics7020033
7. Gardener H, Bowen J, Callan SP. Lead and cadmium contamination in a large sample of United States infant formulas and baby foods. Sci Total Environ. 2019;651(Pt 1):822-827. doi:10.1016/j.scitotenv.2018.09.026

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Due to the COVID pandemic, A lot of us are still working from home. This has both positive and negative attributes. Current clients report that it’s nice to reduce the commute time and the stress of traffic while others report that they miss the down-regulation & alone time to separate work from home life.  Some like being able to dress down more often while others struggle with being motivated without having the dress code and structure of a work setting. Lastly, many reports that it’s nice to not have the pressure to interact all day while others found work to be one of their primary forms of connection which they miss.  Needless to say, it’s a mixed experience for most individuals. Take a moment now to think about your work/life balance is affecting you. As a society, it’s clear We are struggling with finding the balance in this ‘new normal’, which leads me to one of the most important therapeutic questions in regards to this topic, Are we working from home or living at work?

This lack of boundaries between home & work is causing people to experience loss of identity, a significant increase in the amount of hours worked and loss of work/life balance, and significant amounts of anxiety & stress in addition to the multitude of other stressors we already experience on a daily basis.

So, What’s the first step towards healing? 

Fear & Anxiety are inevitable in times of crisis, as they naturally respond in a trauma situation (which a pandemic qualifies as trauma), however, now We are in collective grief. All parallel processing & struggle simultaneously. We also live in a time where overdoing is viewed as a status symbol & how busy we are is something we humble brag about.. but it’s important to remember. It’s not a contest and that our journey is ours.

The first is to recognize what your body is trying to tell you and listening to the stress & anxiety cues. Stress is our body’s way of responding to any sort of external threat of danger (whether real or imagined), which most of us would call the fight or flight response, and generally alleviates after the ‘stressors’ have passed. Anxiety, however, is our internal reaction to feeling ‘stressed’, which for most people starts with Anticipatory Anxiety; Anxious about being Anxious. It’s a pervasive feeling of not being safe emotionally & manifests in physical symptoms. Stress, however, is often categorized by Loneliness, Insecurity, Loss of Concentration & Memory, worried & panicked thinking, restless/keyed up and edgy, avoiding others, fatigue & difficulty sleeping, eating issues- over or under eating, teary/mood swings, obsessiveness with working & routine, compulsive behaviors/overdoing it, fear of silence/the quiet.

What can I do about my stressors relating to the work, COVID, Childcare situation and ultimately find balance? 

1. 1. Focus on what you can control
   2. Let go of comparing your COVID experience to others (‘Living their best life’, etc), although we may not have all caught COVID physically, we almost all caught it emotionally & it’s very challenging to carry the weight of collective grief around.
   3. Reduce catastrophizing & focus on what you can control and Stay in the moment
   4. ‘Thought Stopping’ by identifying irrational thinking
   5. Tolerating Distress & Ambiguity through Radical Acceptance

How can I take better care of myself during this time? 

Establish a self-care plan:

1. 1. Assess current ‘coping skills’ you’re using (ie: overeating, drinking, isolation, phone, etc.
      1. Community—essential to have a strong support system
      2. Eating
      3. Sleeping
      4. Exercising?
   2. Starting the day off right with a strong morning routine and following that throughout the day:
      1. Meditating (Visualizing things going well & you handling the day with ease), Reading, Journaling, Exercising, Praying—- Limiting social media & TV
      2. Midday mantras (“I will not scare myself by repetitively examining details over and over”), eating healthy and a wind-down routine at night time that is nourishing & not just binge renewing

If you or someone you know is struggling with the boundaries regarding living at work vs. working from home and is experiencing stress & anxiety as a result, please reach out to us today or visit our website or call 201-488-6678. We look forward to working with you!

The post Working from home or Living at work? first appeared on Specialized Therapy.

The post Working from home or Living at work? appeared first on Specialized Therapy.

When we’re faced with unprecedented challenges, it causes us to lose motivation and retread back to our old ways, making it difficult to follow through on our resolutions year-round. A perfect example is this past year with the coronavirus pandemic, a challenge we’ve never faced before! As a collective, 2020 started off with the best of intentions, but unbeknownst to us- a global catastrophe stripped us from all inspiration and granted some of us permission to slip back into our old habits to find safety and comfortability during such an unprecedented time.

Nevertheless, New Year’s resolutions have the best of intentions, they’re a stimulus for growth, turning over a new leaf, leveling up to become a better version of ourselves. Despite naysayers that proclaim New Year’s resolutions are meant to be broken, there is evidence that shows resolutions have the potential to be a successful tool¹ as a new beginning, a chance to start over, an opportunity to embark on a new journey that supports overall physical and mental health and well-being.

Research has shown that New Year’s resolutions that are restriction and avoidance-oriented are far less successful than those that are approach-oriented¹. This is probably why dieting, weight loss, and detox programs are unsuccessful and tend to lead to rebound weight gain and a disordered relationship with food, diet, and exercise.

Instead, focus on making SMART goals this year! SMART goals are specific, measurable, action-oriented, realistic, and time-lined. SMART goals are designed for success by making small, approachable short-term goals instead of BIG, overwhelming end-stage goals. Tackling one small goal at a time builds confidence which is foundational for success.

Having trouble knowing where to begin? Here are some SMART goals that benefit everybody!

Lower your sugar intake:

Sugar is a naturally occurring energy source found in carbohydrates derived from fruits, vegetables, and whole grains. However, the sugar in our food supply today is much different than what it was over a hundred years ago. Since the early 20^th century, sugar consumption has increased dramatically due to the industrialization of food which has allowed sugar to be easily added to processed foods and beverages in its highly caloric, refined form. Now, refined sugar is ubiquitous in our food supply and is found in almost every packaged and processed food (i.e., cookies, cakes, pretzels, pies, pastries, cupcakes, muffins, crackers, chips, white bread) and convenience food (take-out, fast food, convenience store/gas station food). It’s also added to canned foods, bread, cereals, yogurts, and seemingly healthy granola bars and juices.

It is no coincidence that with the increase in sugar consumption from low-quality, nutrient-poor ultra-processed foods has come with an accompanying increase in chronic diseases like type 2 diabetes, obesity, depression, anxiety, IBS, metabolic syndrome, cancer, Alzheimer’s, non-alcoholic fatty liver disease, high blood pressure, heart disease², and the list goes on…

Sugar comes in many forms and goes by many different names. Artificial sweeteners are no better for our long-term metabolic health as an alternative to refined sugars. In fact, these stand-in sugar substitutes have actually proven to cause more harm than good by negatively altering insulin sensitivity and raising the risk for other health conditions like cancer³.

Some helpful tips for lowering your sugar intake:

1. Increase consumption of high-quality fats

Examples- extra virgin olive oil, avocado, avocado oil, grass-fed organic animal products (meat, dairy), ghee, raw nuts, and seeds.

2. Increase consumption of high-quality protein

Examples- organic, pasture-raised, non-GMO poultry and grass-fed beef; organic, non-GMO plant-based proteins like tofu, tempeh.

3. Increase consumption of fiber in the form of fruits, vegetables, whole grains, sprouted beans and legumes

Examples- berries, apples, pears, cherries, broccoli, cauliflower, leafy green vegetables, onions, and garlic; oats, quinoa, brown rice, teff; sprouted lentils

4. Decrease alcohol consumption

Do it the SMART way:

Small- Start with one or more of the above interventions and once you feel comfortable and confident doing that, add another.

Measurable- Keep a journal and write down how you feel eating less refined sugar and drinking less alcohol. At first, it may be a challenge- and that’s to be expected! Write down everything you’re feeling. Refer back to the journal when experiencing difficulties staying on course, this will remind you of the progress you’ve made, how far you’ve come, and inspire you to keep going.

Attainable- Make a grocery list of whole foods before going shopping and stick to the items on the list! For whole foods recipe inspiration, click here to explore our Specialized Therapy Associates Pinterest board!

Realistic- You don’t have to cut out all sugar at once unless otherwise directed by your doctor. Instead, focus on cutting out one or two major sources of refined sugar in your diet- like soda, sweetened beverages, fast food, or go-to snacks like chips, pretzels, or desserts. Then, after you successfully do so, proceed to cut out more and more sources of refined sugar and carbohydrates in your diet.

Time-line- Give yourself a few days to adjust to cutting out the major culprits of refined sugar in your diet. After you’ve successfully done so, remove more sources of refined sugar. Aim for complete removal of refined sugar in your diet and elimination of highly processed foods in a timeline of 3 to 6 months.

Increase physical activity & movement

There is no question that physical activity plays a major role in the status of our metabolic health. The sedentary lifestyle of Americans in the 21^st century has come with innumerable health consequences. We know that physical activity helps with weight maintenance and weight loss, increases insulin sensitivity, lowers our risk for heart attack and stroke, cancer, diabetes, cognitive decline, polycystic ovary syndrome, depression, anxiety, osteopenia, sarcopenia, and osteoporosis⁴. To date, we know that physical activity is one of the most critical means of disease prevention, and yet, we still struggle with making time for it in our fast-moving lifestyle.

Exercise, by definition, is planned, structured, and intentional movement with the objective of achieving a fitness-oriented goal or maintaining physical fitness⁵. For some, exercise can be an incredible outlet for stress and boosting mood and energy levels. If that’s you, great! Aim for achieving 30 to 60 minutes of light to moderate-intensity exercise in the form of aerobic exercise (i.e., brisk walking, jogging, cycling, Pilates) or strength training (weightlifting, kettlebell squats, dumbbell training, etc.) every day.

For others, structured exercise can be a daunting, mundane, and dreaded task that we force ourselves into with the hope of gaining some sort of health benefit. If that sounds more like you, you’re not alone! Regimented exercise is not the only kind of movement we benefit from.

We also benefit from physical activity, a different form of exercise because it can be either structured or unstructured and typically consists of activities you enjoy while still reaping the metabolic health benefits. Structured physical activity may look like walking, riding your biking, hiking, swimming, dancing, yoga, or rollerblading. Examples of unstructured physical activity consists of activities that coincide with daily living such as playing with your children, cleaning the house, gardening, folding laundry, grocery shopping, washing dishes, walking your kids to school, taking the stairs⁵, etc. These types of unstructured physical activity and movement add up and result in increased calorie expenditure which may lead to weight loss over time.

Note: Please consult your physician or health care practitioner before starting any new exercise regimen to ensure it is appropriate for you.

Here are some helpful tips for increasing your physical activity:

1. Take the stairs instead of the elevator.
2. Go for walks on your lunch break or take time to stretch in between meetings.
3. Have a dance party in the morning while you’re getting ready for your day.
4. Stand up while folding laundry or doing desk work.
5. Clean daily- washing windows, vacuuming, mopping.
6. Do some form of pushups, squats, jumping jacks, or walking in place while watching TV.

Do it the SMART way:

Small- If you’re not an exercise buff, start incorporating small bits of movement a few times a week and work yourself up to incorporating movement into your daily routine.

Measurable- Write down the exercise or structured/unstructured physical activity you do and use a tracking app like myfitnesspal to look up how many calories you’re burning while doing so and log it in a journal.

Attainable- If engaging in a structured exercise routine, start with light workouts 15-20 minutes a day, and gradually work your way up to longer time and intensity. If you’re trying to increase your daily movement, start with performing one of the abovementioned activities for 5-10 minutes when you have moments of downtime throughout the day.

Realistic- Don’t feel the need to make any drastic changes to your daily routine to incorporate rigorous exercise and physical activity. Start slow and gradually increase duration and intensity once your body adjusts. This will help avoid burnout.

Timeline- Aim for goals that are suitable for you and your lifestyle. There’s no rush to meet any fitness deadlines unless otherwise specified by a doctor, or yourself. Instead, focus on enjoying the movement you do incorporate into your routine to make sure its sustainable.

Note: Please consult your physician or health care practitioner before starting any new exercise regimen to ensure it is appropriate for you.

Be more mindful

Mindfulness is about paying attention in the present moment, on purpose, without judgment. Mindfulness means being able to bring direct, open-hearted awareness to what you are doing while you are doing it. Practicing mindfulness helps you tune into what is going on in your mind by bringing awareness to your thoughts and emotions as well as your body by paying attention to any internal or external physical sensations. Mindfulness can be practiced in a variety of ways- meditation, breathwork, walking in nature, exercise, physical activity and movement, cooking, eating, everyday tasks like laundry, cleaning, or even making your bed. There are countless moments throughout the day where one can practice mindfulness- ironically enough, you just have to pay attention to when those moments present themselves.

Mindfulness encourages curiosity and compassion for individuals and their environment. the evidence is clear that incorporating mindfulness into your lifestyle has a profound impact on our experience as human beings by tapping into a transcendental, restful state that beneficially alters our physiology thus improving quality of life. Practicing mindfulness has been linked to decreased anxiety, stress, depression, mood balance and regulation, emotional reactivity⁶ aging, improved immune function⁷, chronic pain management^8,9, and better sleep¹⁰

Tip for increasing mindfulness:

1. Go for a walk outside, pay attention to your surroundings. The way the air smells and feels on your skin, the sounds of the wildlife or cars passing by, the color of the foliage, how your feet make contact with the earth with every step.
2. Be present while eating by paying attention to the way food tastes, think about where it came from, the journey it took to make its way onto your plate, what senses its satisfying, the texture, smell, and sound it makes while chewing.
3. Practice mindful breathing. Take deep breaths and pay attention to how your belly rises and falls with each breath. Feel your chest expand with air and release entirely.

Mindfulness is a personal journey, there’s no right or wrong way of practicing it. Simply, try and pay attention to the routine motions of your life and practice gratitude for being alive rather than simply existing.

You can implement the abovementioned New Year’s resolutions by yourself, but research has shown that working in groups of people with the same or similar goals yields higher success rates and longer-lasting behavior change¹¹. Working in a group setting also provides a means of accountability and support when facing challenges to keep you on track with integrating new habits in order to reach your goals. Call 201-488-6678 to take advance of new groups Specialized Therapy Associated is offering this January!

Did you know we have a Board Certified Health and Wellness Coach on staff? If you would like personalized support and guidance on how to implement any of the above suggestions, please call Specialized Therapy Associates at 201-488-6678 to schedule your complimentary consultation. Our Health Coach, Anna Sandbank, LCSW, INHC, NBC-HWC will speak with you to learn more about your goals, and how she can support you to make them a reality in 2021.

By Taylor Groff, MS, Functional Nutritionist

About the Author:

Taylor Groff is a functional nutritionist that specializes in using evidence-based nutrition and food as medicine to treat the root cause of any illness- physical, emotional, and/or metabolic- that affects our ability to live a happy, healthy, and fulfilled life. Taylor helps move individuals into a state of optimal health by providing the tools and resources necessary to make informed health choices through teaching basic nutrition principles and providing personalized nutrition plans. Taylor focuses on the client as an individual with their own genetic uniqueness, health history, lifestyle, and cultural influences, and designs a food plan that is personal to them based on their health needs to ensure compliance for sustainable success.

Taylor has her M.S. in Human Nutrition and Functional Medicine from the University of Western States and her B.S. in Biological Sciences from Rowan University. She enjoys being outside in nature, going for hikes with her dog, and cooking healthy recipes. Taylor works alongside our Board Certified health coach, Anna Sandbank, designing personalized nutrition plans for clients.

References:

1. Oscarsson M, Carlbring P, Andersson G, Rozental A. A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PLoS One. 2020;15(12):e0234097. Published 2020 Dec 9. doi:10.1371/journal.pone.0234097
2. Stanhope KL. Sugar consumption, metabolic disease, and obesity: The state of the controversy. Crit Rev Clin Lab Sci. 2016;53(1):52-67. doi:10.3109/10408363.2015.1084990
3. Purohit V, Mishra S. The truth about artificial sweeteners – Are they good for diabetics?. Indian Heart J. 2018;70(1):197-199. doi:10.1016/j.ihj.2018.01.020
4. Booth FW, Roberts CK, Laye MJ. Lack of exercise is a major cause of chronic diseases. Compr Physiol. 2012;2(2):1143-1211. doi:10.1002/cphy.c110025
5. Ceria-Ulep CD, Tse AM, Serafica RC. Defining exercise in contrast to physical activity. Issues Ment Health Nurs. 2011;32(7):476-478. doi:10.3109/01612840.2010.525692
6. Keng SL, Smoski MJ, Robins CJ. Effects of mindfulness on psychological health: a review of empirical studies. Clin Psychol Rev. 2011;31(6):1041-1056. doi:10.1016/j.cpr.2011.04.006
7. Black DS, Slavich GM. Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Ann N Y Acad Sci. 2016;1373(1):13-24. doi:10.1111/nyas.12998
8. Hilton L, Hempel S, Ewing BA, et al. Mindfulness Meditation for Chronic Pain: Systematic Review and Meta-analysis. Ann Behav Med. 2017;51(2):199-213. doi:10.1007/s12160-016-9844-2
9. Banth S, Ardebil MD. Effectiveness of mindfulness meditation on pain and quality of life of patients with chronic low back pain. Int J Yoga. 2015;8(2):128-133. doi:10.4103/0973-6131.158476
10. Black DS, O’Reilly GA, Olmstead R, Breen EC, Irwin MR. Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial. JAMA Intern Med. 2015;175(4):494-501. doi:10.1001/jamainternmed.2014.8081
11. Paul-Ebhohimhen V, Avenell A. A systematic review of the effectiveness of group versus individual treatments for adult obesity. Obes Facts. 2009;2(1):17-24. doi:10.1159/000186144

The post Keeping New Year’s Resolutions first appeared on Specialized Therapy.

The post Keeping New Year’s Resolutions appeared first on Specialized Therapy.

The impact of holiday stress and pandemic stress on your immune system and the role of perception.

We are undoubtedly living through a stressful time in history. The coronavirus has proposed new and unforeseen challenges to each and every one of us as individuals and collectively as a nation. Suddenly, our daily routine built on stability and predictability has taken a deep dive into uncharted turbulent seas and we have been left to tread water. Between staying on top of the rapidly evolving CDC guidelines, managing our newly virtual careers, keeping small businesses afloat, online schooling, and trying to stay socially connected at a physical distance, it is no wonder we are more stressed than ever!

On top of all that, the holiday season is upon us which proposes a whole new set of challenges. Stress levels tend to be higher this time of year due to the demanding nature of the holiday season. This increase in stress comes with an increase in the incidence of cold and flu, especially as we transition into the winter months. This is no coincidence because stress suppresses the immune system which increases our susceptibility to cold and flu⁴.

This year, we must consider the double affliction of holiday stress and pandemic stress on our immune system’s ability to cope with potential invaders like COVID-19. Therefore, in addition to eating healthy, getting enough sleep, and taking immune-boosting supplements like vitamin D, we must make sure we have our stress levels under control this holiday to make sure our immune system is in fighting shape.

To do this, we must first understand how stress suppresses the immune system so we can determine where and how we can intervene to alleviate its effect.

When we perceive emotional or environmental stress, our hypothalamic-pituitary-adrenal (HPA) axis becomes activated in our brain¹. Once activated, the brain sends a signal to the hypothalamus to release corticotrophin-releasing hormone (CRH) which signals the pituitary gland to secrete an adrenocorticotrophic hormone (ACTH)¹. ACTH signals the adrenal gland to produce and excrete cortisol, the primary stress hormone^1,2. Cortisol is a steroid hormone that normal physiologic levels is anti-inflammatory ². This should be considered a good thing… right? In acute situations, yes! Glucocorticoids are so effective at reducing inflammation that they have been reverse-engineered into pharmaceuticals to be prescribed in conditions caused by inflammation like allergies, asthma, and autoimmunity.

However, in today’s world, we are faced with chronic stress which keeps our cortisol constantly activated, and our immune system chronically suppressed. So, the hormone with the initial intention of protecting us by lowering inflammation is causing more harm than good by chronically suppressing our immune system. The current state of the coronavirus pandemic on top of holiday stress comes at an incredibly high price to our immune system. So, what do we do?

The only way to mitigate activation of the HPA axis is to halt cortisol release is by intervening at the source- taking back control over how we perceive stress and what stressed us out. Of course, this is easier said than done, but research shows that people who are better equipped to handle stress with appropriate coping mechanisms have a heightened ability to fight off viral or bacterial threats to the immune system⁵.

There are thousands of studies that link mindfulness meditation to lowering stress levels and improved immunity. From a functional medicine perspective, this is an imperative intervention to bolster your immune response³. In addition, speaking to a licensed clinical therapist or making time for stress-lowering activities like biking, journaling, or painting are quintessential to prime your immune system’s defense and should become a non-negotiable part of your lifestyle- especially this year, this time of year, and always.

If you would like more guidance on how to beat the stress of the holidays, please contact Specialized Therapy Associates at (201)-488-6678 to make an appointment. You can also visit us online at Specialized Therapy.

By Taylor Groff, MS Functional Nutritionist

References:

1. Katz, D. A., Locke, C., Greco, N., Liu, W., & Tracy, K. A. (2017). Hypothalamic-pituitary-adrenal axis and depression symptom effects of an arginine vasopressin type 1B receptor antagonist in a one-week randomized Phase 1b trial. Brain and Behavior, (3). https://doi-org.uws.idm.oclc.org/10.1002/brb3.628. Retrieved from: https://uws.idm.oclc.org/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=edsgao&AN=edsgcl.485132319&site=eds-live&scope=site
2. Sapolsky, R. M., Romero, L. M., and Munck, A. U. (2000) How Do Glucocorticoids Influence Stress Responses? Integrating Permissive, Suppressive, Stimulatory, and Preparative Actions. Endocrine Reviews 21(1): 55–89.
3. Black DS, Slavich GM. Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Ann N Y Acad Sci. 2016;1373(1):13-24. doi:10.1111/nyas.12998
4. National Institutes of Health (US), National Institute of Mental Health. Fact sheet on stress
   [cited 2013 Aug 21] Available from: URL: http://www.nimh.nih.gov/health/publications/stress/index.shtml
5. Abdurachman, Herawati N. THE ROLE OF PSYCHOLOGICAL WELL-BEING IN BOOSTING IMMUNE RESPONSE: AN OPTIMAL EFFORT FOR TACKLING INFECTION. Afr J Infect Dis. 2018;12(1 Suppl):54-61. Published 2018 Mar 7. doi:10.2101/Ajid.12v1S.7

The post Holiday Stress and Pandemic Stress first appeared on Specialized Therapy.

The post Holiday Stress and Pandemic Stress appeared first on Specialized Therapy.