When asked, Most individuals find themselves locked in the ‘mad, sad, glad’ triad and really struggle to identify and feel many other feelings. Take a moment now & think to yourself, What am I feeling? When was the last time you really sat to think about how you were feeling & how those feelings occurred in your body.

See the feelings wheel: The Emotion Wheel: What It Is and How to Use It (positivepsychology.com)

The Tao of Fully Feeling incorporates reclaiming our feelings by focusing on ourselves & what we have control over. It also allows us to center ourselves in the fullness & richness of our feelings without numbing. It can often be a long journey back to our own feelings but the value is tremendous. We can help guide you here at STA. There are many things that block our ability to feel; being too busy, substances, over eating, compulsively worrying about others problems, etc.. Sound familiar?

We often get stuck in ‘fight or flight’ instead of living in a fully mindful place. We get trapped in blame and the hustle & bustle of keeping up with everyone else instead of taking time to fall into mindfulness practices such as yoga, meditation, journaling, recovery meetings, walking in nature. When we are not able to sit fully in our feelings, We are also unable to set boundaries, communicate our truth to others and also to fully live in the vessel of our bodies.

If you’d like to read more, please find the attached article: Pete Walker, M.A. Psychotherapy (pete-walker.com)

If you or someone you know is looking to learn about feeling more fully, please reach out today. We have many individual & group therapists and we look forward to helping you!

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The post What is the “Tao of Fully feeling”? appeared first on Specialized Therapy.

• The limits and rules we set for ourselves and within relationships, to protect our well-being
• Knowing our limits in a given situation, knowing what’s acceptable to us,  and what isn’t
• Knowing our values
• Having self-respect, meaning acknowledging our needs, not just another person’s
• Having respect for others, not being self-serving
• Being assertive, saying no without ambiguity

Why are Personal Boundaries important?

• They are a safeguard to overextending yourself.
• They are a self-care practice. 
• They define roles in relationships. 
• They communicate acceptable and unacceptable behaviors in relationships.
• They are parameters for knowing what to expect in relationships. 
• They are a way that you ask people to show up by upholding your needs.
• They are a way to create clarity. 
• They are a way to feel safe. 

How do I know what my Personal Boundaries are and how do I set them?

• Define them
• Examine experiences and notice where boundaries are lacking
• Connect to the intuitive voice (the feelings, sensations in your body, such as feeling pressure in your chest)

Quick Exercise

1. Think about a past, present, or future experience. Example: How do you feel when you think about, say, seeing an old friend?
2. Does your chest tighten? (Think about your feelings, sensations in your body, thoughts)
3. Is there a feeling of resentment leading up to it? (“Ugh I don’t want to go” could be a related thought)
4. How about during the meeting? Do you feel energized, calm, nourished, or depleted, guarded, and limited?

Types of Boundaries

Physical Boundaries

• The amount of personal space, physical contact, that is most comfortable for you and your preferred timing for physical contact
• Your overall comfort with verbal comments on your appearance, sexuality, etc.
• Your overall comfort with sharing your personal space (apartment, bedroom, office, etc.) with others (including friends, partners, colleagues, etc.), sharing personal digital passwords, etc. 

Mental/Emotional Boundaries

• Your overall comfort with sharing your personal thoughts, opinions, and beliefs with others without changing them to match those of another or insisting that others change to match yours
• Your ability to choose which personal thoughts, opinions, and beliefs, you share with others without feeling it necessary to overshare or attempting to insist that they overshare

Resource Boundaries

• Your ability to exercise choice around where and how your time is spent, avoiding any tendency toward people pleasing, etc. and to allow others to have a similar choice
• Your ability to negate personal responsibility for others’ emotions, avoiding the tendency to play the role of “fixer” or to make others responsible for your emotions
• Your ability to limit the amount of time spent on venting problems on the part of either person

Examples:

Physical: Friend makes jokes about other people’s weight

Change needed: You want them to stop

Mental/Emotional: A friend often emotionally dumps about her ex-boyfriend

Change needed: You want a more reciprocal relationship

Resource: Friend insists on a venue closer to their house than to your dwelling

Change needed: You want to meet at a more fair location for consideration of your driving time

Identify the specific commonly crossed boundaries to identify changes you would like to see. Use the following prompts:

My physical self feels uncomfortable/unsafe when _____________ (friend makes comments about my appearance)

To create space for my physical self to feel more comfortable/safe, I_________ (I will no longer be around people who do this)

My mental/emotional self feels uncomfortable/unsafe when _____________ (my family member makes comments about my new health choices)

To create space for my mental/emotional  self to feel more comfortable/safe, I_________ (I will no longer defend, argue about my personal health choices)

My resources feel  uncomfortable/unsafe when _____________ (my cousin call me at all hours to talk)

To create space for my resources to feel more comfortable/safe, I_________ (I will no longer take those calls)

References:

LePera, Nicole. How to do the Work; Recognize your patterns, heal from your past, and create your self: New York, HarperCollins, 2021

Tawwab, Nedra Glover. Set Boundaries, Find Peace: A guide to reclaiming yourself: New York, TarcherPerigee, an imprint of Penguin Random House LLC, 2021

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What kind of diet is right for you? This is a question that I get asked by almost everyone who finds out what I do for a living, and rightfully so! There is so much confusion around what to eat and how to eat that many people simply don’t make any changes because they don’t know what approach is the right one. I call it analysis paralysis. 

Now, more than ever, people are bombarded with diet and health advice everywhere they turn. Instagram and YouTube have become hubs for influencers to promote the latest juice cleanse or skinny tea — but take a step back and think. If it was this easy wouldn’t everyone buy this tea/ gummy/ shake/ vitamin and be healthy? Let this serve as a reminder that you should only seek health advice from qualified and trained professionals who know you and your body. Everyone is different and has different needs, so make sure you are treating your body with the respect it deserves! 

Ok, so back to diet. Low carb, low fat, high protein, keto, paleo, whole 30, vegan, vegetarian — which one is right?!

The simple answer — none of them. 

You might be thinking, “MY neighbor lost 30 pounds on keto and she is feeling great so I want to do that!” Swap keto with any of the above diets and you likely know what I’m talking about.

Take a look at what they were eating before versus what they are eating now. Many of these styles of eating eliminate processed foods for one reason or another. They eliminate fried foods, foods high in saturated fat content, and add in more whole foods options such as fruits, vegetables, whole grains, nuts and seeds, high-quality fats and oils, and lean proteins. What do all of these foods have in common? They are anti-inflammatory!

Eating an anti-inflammatory diet is the basis of keeping the body in balance regarding inflammation, hormone balance, blood sugar regulation, managing cholesterol, and as a result of all of these things — weight. 

When we go from eating a Standard American Diet (SAD) rich in ultra-processed foods to one that eliminates packaged and processed foods we are steering clear of added colors, sugars, and preservatives that wreak havoc on the body and can really do some damage over time. See the last blog post linked here to learn more about specific food additives and their dangers. 

Here are my favorite 4 tips for reducing inflammation in your diet:

1. Eat the rainbow: Eating a diet rich in colorful fruits and vegetables is key for reducing inflammation and healing the body. I like to challenge my clients to make every meal as colorful as possible. Instead of an all-green salad of just lettuce and cucumbers add tomatoes, red onion, shredded carrot, nuts and seeds, berries, salmon, etc. The more color variety you get in your diet the more phytonutrients you are getting. What are phytonutrients? They are a category of chemicals made by plants that have beneficial effects on the human body. See the chart below for common phytonutrients and their functions within the human body! 

1. Know your oils! Olive oil is a good fat — it boasts heart-healthy Omega-3’s which can bring your good cholesterol up and the bad cholesterol down. Unfortunately, it is not that simple. Cooking with olive oil at high heat can actually destroy the beneficial part of the oil, leaving it oxidized and pro-inflammatory rather than anti-inflammatory. Instead, opt for using avocado oil when cooking and save your olive oil for salad dressings or drizzling over a dish once it has been cooked for extra flavor. Always go for color-pressed extra virgin oils and make sure it is in a dark bottle. Store away from heat and light. Don’t be afraid to water saute! Drizzle your oil after. 
2. Fiber is your friend! The average American consumes only 8 grams of fiber per day. Women should aim for a minimum of 25g and men 30g. What does fiber do that is so great? High fiber foods (fruits and vegetables, whole grains, beans and legumes, nuts and seeds) aid in keeping you full and satisfied, keeping blood sugars stable. Fiber works to balance hormones, feed those good bacteria in the gut, keep the digestive system clean and efficient, and can balance cholesterol levels. Fiber acts as a scrubber as it travels through the GI. It can attach itself to things like fats and toxins and escort them out of the body. Over time this purifies and aids in your body’s natural detox functions. We don’t need a skinny tea or a fancy supplement to do what our body is already designed to do! 

Aim for 10g of fiber at each meal or 8-9 per meal and some with snacks. Replacing a processed food snack such as pretzels with a whole food snack such as a cut-up bell pepper and your favorite hummus can make all the difference when reaching your fiber goals. Studies have shown that individuals with high intakes of dietary fiber appear to be at significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increasing fiber intake lowers blood pressure and serum cholesterol levels.

If you are meeting your fiber goals, likely, you won’t have much room for other foods as fiber-filled foods are typically bulky and hearty (think whole grains, fruits, vegetables). I recommend seeing where you’re at with your fiber consumption and slowly increase a few grams every few days until reaching your goal! Increasing too much too soon can cause digestive issues. Make sure to drink plenty of water as well when adding more fiber to your diet. 

1. Portion your protein! The average American eats far more protein than their body needs. We do need protein for cell rejuvenation, building muscle and new tissues, essential vitamins and minerals, etc. What we don’t need is a 12oz piece of steak or 8oz of salmon in one sitting. Use a deck of cards as a guide for meat portions. Another great way to see how much your body might need is using the palm of your hand as a guide. The surface area of your palm is a more individualized way to see if your body might need more or less than the standard deck of cards. Try thinking of shifting your focus from meat being the main event of the meal and let the vegetables be the star. Use meat as a garnish and fill your plate with 75% vegetables and the rest whole grains/ beans and protein. You will quickly see how it can be easy to meet your fiber goals while still eating the foods you love regularly. 

If you are looking to dive into your nutrition and learn what kind of diet is right for you call us at  201-488-6678 to make an appointment! 

References 

Anderson, J. W., Baird, P., Davis, R. H., Jr, Ferreri, S., Knudtson, M., Koraym, A., Waters, V., & Williams, C. L. (2009). Health benefits of dietary fiber. Nutrition reviews, 67(4), 188–205. https://doi.org/10.1111/j.1753-4887.2009.00189.x

Linus Pauling Institute. “Macronutrient Information Center,” Oregon State University, Accessed March 19, 2012, from

http://lpi.oregonstate.edu/infocenter/phytochemicals/resveratrol/

Linus Pauling Institute. “Macronutrient Information Center,” Oregon State University, Accessed March 19, 2012, from

http://lpi.oregonstate.edu/infocenter/phytochemicals/soyiso/

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For example, while the spontaneity of someone with ADHD may be attractive to a potential partner, the ADHD person’s focus on the present and consequent lack of follow-through may become unwelcome to the non-ADHD spouse as time passes. A person with ADHD experiences the world in terms of now and not now. Being spontaneous is living in the now. Memory is about the past and planning is about the future, both not now. People with ADHD often excel at enjoying the present but have difficulty when it comes to taking care of things later on.

Each of the difficulties mentioned above for the ADHD person can contribute to problems in a marriage. What tends to happen it that the problematic behavior of the person with ADHD generates a response in the non-ADHD spouse that itself becomes a problem in the relationship. The person with ADHD promises their spouse to take care of a task later on, which is in the not now. When they make the promise, they do intend to carry it out later on. However, later on they are in a new present moment. When they made the promise is now in the past, the not now. They forget to do the task. Forgetting is something that happens to us all occasionally. But for the person with ADHD, the forgetting happens over and over.

The non-ADHD spouse gets tired of the forgotten promises and the undone tasks. They often tell themselves that if they don’t do it, it won’t get done. So, they often wind up doing more and more of the household tasks and wind up resenting it more and more. One thing we all do is generate attributions, or explanations, to ourselves for why things happen, particularly things that happen to us. The non-ADHD spouse winds up thinking negative things about their partner.  “They’re lazy, they don’t care, they think of me as their servant.” They can begin relating to their ADHD spouse as another child in the family who has to be taken care of.

In the meantime, the person with ADHD, who tries for a while to improve their behavior after being criticized by their non-ADHD spouse, eventually comes to believe that whatever they do is not good enough and they begin to think that their efforts won’t ever be recognized. The ADHD spouse often loses their motivation to keep trying. A vicious cycle of criticism and avoidance develops between the two spouses that can ruin the marriage if unrecognized and left untreated.

Melissa Orlov went down this spiral, but rather than let her marriage be destroyed, decided to change her responses to her ADHD husband and so she saved her marriage. She used what she learned the hard way and wrote two books to help couples, one or both of whom have ADHD, to save their marriage. The book titles are The ADHD Effect on Marriage and The Couple’s Guide to Thriving with ADHD. She also has a website, www.adhdmarriage.com, devoted to providing up-to-date information to couples struggling with ADHD in their marriage.

She states that the spouse with ADHD first needs to recognize that they have ADHD and then needs to seek treatment for it. The treatment is often medication but not always so. Then both partners need to change their incorrect attributions about the others’ behavior and trade their destructive responses to each other for positive methods to identify day-to-day problems and develop strategies to solve these problems. She acknowledges that this process is not easy but, based on the imperfect but happy marriage she now says she has, she encourages her readers to make the efforts to save their marriages too.

If you are the spouse with ADHD or the spouse without ADHD and you want to save your marriage, then you can start with checking out Melissa Orlov’s website, read one or both of her books or get personal help from one of the therapists at STA who specializes in helping people with ADHD. Call us at 201-488-6678 if you want help to make the changes that are likely to improve your marriage.

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Cycling as a form of exercise has been well-documented as an effective way to improve your physical and emotional health. Exercise contributes to many health benefits including improvements in sleep, heightened libido, stress relief, increased energy, weight loss, reductions in fatigue, and improved cardiovascular fitness and cholesterol. Exercise also has been shown to improve anxiety, depression, mood, self-esteem, and cognitive functioning. This because when an individual engages in regular exercise, blood circulation to the brain increases, and the hypothalamic-pituitary-adrenal (HPA) axis, which plays an integral in maintaining our body’s equilibrium and stress response, is able to regulate stress more effectively. Research also demonstrates that the benefits of exercise can be enhanced when combined with environmental stimulation, in other words – exercise in the great outdoors!

Cycling can be an extremely effective way to improve physical and mental health, as it is an accessible, low-impact, and fun way to engage your body and brain.

Benefits of Cycling on Mental Health

1. Cycling improves mood by increasing blood flow to the body, and thus the spread of endorphins and feel-good neurotransmitters, such as dopamine, norepinephrine, and serotonin.
2. Cycling helps improve self-esteem, depression, anxiety, and stress, due to the very nature of the exercise – It is reminiscent of nostalgic childhood experiences and provides environmental exposure and engagement with one’s surroundings.
3. Regular cycling has been shown to help promote better sleep quality and sleep efficiency through synchronizing circadian rhythms and reducing stress hormones that contribute to poor sleep quality, efficiency, and duration.
4. Cycling is good for our brain functioning and memory. The act of cycling contributes to the increased production of new brain cells responsible for memory and recall.
5. Cycling can offer an opportunity to engage in mindfulness. Cyclers can use a ride to concentrate on the rhythm of their breath, each movement of their legs, the wind on their face, and body to center themselves and increase positive thoughts and feelings.

Benefits of Cycling on the Brain

1. Similar to the way bike riding promotes muscle growth, it can also promote brain growth. As cycling promotes increased blood flow to the brain, this helps the brain and body pull in more oxygen and nutrients that can improve cycling performance and brain functioning.
2. Riding a bicycle leads to the production of proteins that help create 2-3x more brain cells than normal patterns of brain cell reproduction.
3. Taking a ride on a bike has also demonstrated efficacy in preventing natural cognitive decline as a result of aging.

30-60 minutes of steady riding, with approximately 75% of our maximum heart rate, 3-5 times a week, is recommended as the best cycling practice to reap the best rewards of this fun and rewarding exercise.

Specialized Therapy Associates offers a breadth of functional medicine and therapeutic services designed for health and wellness for individuals of all ages. For a free consultation with our intake coordinator who will match you to the best provider and service to fit your needs and goals, call 201-488-6678 or visit https://www.specializedtherapy.com/make-an-appointment/ to schedule an appointment.

References:

Leyland, L. A., Spencer, B., Beale, N., Jones, T., & van Reekum, C. M. (2019). The effect of

cycling on cognitive function and well-being in older adults. PloS one, 14(2), e0211779. https://doi.org/10.1371/journal.pone.0211779

MensLine Australia. (2020, May 19). Cycling – The Exercise for Positive Mental Health. https://mensline.org.au/mens-mental-health/cycling-positive-mental-health/#:~:text=Cycling%20for%20positive%20mental%20health&text=Cycling%20pumps%20blood%20around%20your,It%20promotes%20positive%20mental%20health.

Oja, P & Titze, Sylvia & Bauman, Adrian & De Geus, Bas & Krenn, Patricia & Reger-Nash, Bill & Kohlberger, T. (2011). Health benefits of cycling: A systematic review. Scandinavian journal of medicine & science in sports. 21. 496-509. 10.1111/j.1600-0838.2011.01299.x.

Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary care

companion to the Journal of clinical psychiatry, 8(2), 106. https://doi.org/10.4088/pcc.v08n0208a

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The post Cycling Improving Mental and Physical Wellness One Ride at a Time appeared first on Specialized Therapy.

By Taylor Groff Functional Nutritionist

COVID-19 has caused an upheaval of life as we know it, with lasting implications that extend far beyond unwavering case numbers and death tolls. The impact of COVID-19 on physical and psychological well-being has proven to be a lasting one. So much so that the aftermath is now called “long-haul covid”.

Besides the mental anguish from social isolation, unparalleled uncertainty, and multiple layers of grief and loss, those suffering from long-haul covid may experience neurological and psychiatric symptoms even if they have no history of a mental health condition. Those with previous psychiatric diagnoses are at an elevated risk for worsening mental health due to increased inflammation, a physiologic manifestation that directly correlates with depression and anxiety (1).

Risk for Neurological and Psychological Symptoms: Long-haul COVID

The Lancet recently published a study of over 200,000 people diagnosed with COVID-19 and found 33% had long-term neurological or psychiatric diagnoses following infection, with 13% receiving their first such diagnosis. Neurological complications include intracranial hemorrhage, ischemic stroke, Parkinson’s disease, dementia, anxiety, and psychotic disorder, with anxiety disorder topping the charts at an incidence of 19% (2).

The constellation of long haul covid symptoms can range from heart palpitations to shortness of breath, brain fog, dizziness, insomnia, fatigue, fever, gastrointestinal discomfort, anxiety, depression, obsessive-compulsive tendencies, delirium, loss of appetite, headache, rashes, joint pain, persistent cough, hair loss, and more (3,5,6,8). There are also reports of reduced exercise and increased sedentary behavior due to concerns about overexertion causing relapse. These concerns stem from reports that suggest reduced lung capacity in hospitalized covid patients (8,9). One study found that lung damage from COVID-19 correlated with reduced pulmonary function until four months following infection (10).

However, it’s worth mentioning that long-haul symptoms following a respiratory tract infection are not exclusive to COVID-19. There is evidence for similar long-term symptoms following pneumonia (5). Like COVID-19, pneumonia risk, symptoms, and severity are related to age and pre-existing conditions like asthma, diabetes, obesity, and heart disease. Those with type 2 diabetes have a 25-75% higher risk of being hospitalized with pneumonia due to the harmful effects of hyperglycemia on the immune system and inflammation (11). Therefore, the combination of metabolic dysfunction increased risk for infection and inflammation is not exclusive or novel to COVID-19. However, neurological and psychological symptoms appear to be more common in patients diagnosed with COVID-19 than influenza or other respiratory tract infections (2).

How Long Will Long-haul COVID Last?

The truth is, we don’t know yet. The unpredictable nature and interindividual variability of long-haul covid symptoms come with many apprehensions. A new study based in the U.K. found that 1 in 20 people with COVID-19 is likely to suffer from ongoing symptoms that last eight weeks or more, and 1 in 50 people suffer from symptoms lasting 12 weeks or more (3). A study in the U.S. found that 35% of people have not returned to their baseline level of health 14-21 days after having a positive covid test (4). Moreover, females have higher reported anxiety and depression symptoms than men despite having lower inflammatory markers (1).

Additionally, there are reports of a 58% to 224% increase in the likelihood of diagnosis with a psychiatric illness two weeks to three months after a positive COVID-19 test with a drop to 5.8% three months post-diagnosis (12). The most common diagnosis was anxiety disorders at 13%, followed by mood disorders at 10%. Insomnia and dementia in adults 65 or older also came at a significantly higher risk.

Moreover, the likelihood of psychiatric illness diagnoses between two weeks and three months post-COVID-19 diagnosis was 18% for less severe cases and 40% for those requiring in-patient ICU treatment (12).

The Asymptomatic COVID-19 Long-haul

There’s a growing concern for people experiencing long-haul covid who aren’t aware of it because they’ve never had a positive covid test (5).  People who tested positive for COVID-19 with less severe sickness exhibit long haul symptoms after the 2-week quarantine period.  The unclear distinction proposes a new set of challenges for doctors to rightfully identify long-haul covid that manifest as physical and psychological symptoms, or if these symptoms are independent of covid that arose from living through such a chaotic time.

We’re here to help

In any case, psychotherapy, proper nutrition, adequate quality sleep, targeted nutrients, relaxation strategies, connection and support, and other interventions are available for those suffering from anxiety, depression, and trauma stemming from COVID-19. As with mental and physical health conditions in general, community, self-care, and healthy lifestyle habits in addition to proper medical treatment can make all the difference in developing resiliency and even post-traumatic growth. To learn more about how Specialized Therapy Associates and Fx Med Centers can support you, call 201-488-6678.

References:

1. Mario Gennaro Mazza, Rebecca De Lorenzo, Caterina Conte, Sara Poletti, Benedetta Vai, Irene Bollettini, Elisa Maria Teresa Melloni, Roberto Furlan, Fabio Ciceri, Patrizia Rovere-Querini, Francesco Benedetti. Anxiety and depression in COVID-19 survivors: Role of inflammatory and clinical predictors. Brain, Behavior, and Immunity. Volume 89 (2020): 594-600,
2. Taquet, M., Geddes, J., Husain, M., Luciano, S., Harrison, P. 2021. 6-month neurological and psychiatric outcomes in 236,379 survivors of COVID-19: a retrospective cohort study using electronic health records. The Lancet. https://doi.org/10.1016/S2215-0366(21)00084-5
3. Sudre, C.H., Murray, B., Varsavsky, T. et al.Attributes and predictors of long COVID. Nat Med (2021). https://doi.org/10.1038/s41591-021-01292-y
4. https://www.cdc.gov/mmwr/volumes/69/wr/mm6930e1.htm
5. https://jamanetwork.com/journals/jama/fullarticle/2771111
6. GreenhalghT, Knight M, A’Court C, Buxton M, Husain L. Management of post-acute COVID-19 in primary care BMJ 2020; 370 :m3026 doi:10.1136/bmj.m3026
7. https://doi.org/10.1016/j.bbi.2020.07.037.
8. gov/citizen-scientists-take-challenge-long-haul-COVID-19
9. Bellan M, Soddu D, Balbo PE, et al. Respiratory and Psychophysical Sequelae Among Patients With COVID-19 Four Months After Hospital Discharge. JAMA Netw Open.2021;4(1):e2036142. doi:10.1001/jamanetworkopen.2020.36142
10. https://www.cdc.gov/dotw/pneumonia/index.html#:~:text=Certain%20people%20are%20more%20likely,and%20people%20who%20smoke%20cigarettes.
11. B. Kornum, M. Nørgaard, C. Dethlefsen, K.M. Due, R.W. Thomsen, A. Tjønneland, H.T. Sørensen, K. Overvad. European Respiratory Journal 2010 36: 1330-1336; DOI:10.1183/09031936.00184209.
12. Taquet, M., Luciano, S., Geddes, J.R., Harrison, P. (2020). Bidirectional associations between COVID-19 and psychiatric disorder: retrospective cohort studies of 62,354 COVID-19 cases in the USA. The Lancet Psychiatry. DOI:https://doi.org/10.1016/S2215-0366(20)30462-4.

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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

The post Toxic Pesticides in Children’s Breakfast Cereal ! first appeared on Specialized Therapy.

The post Toxic Pesticides in Children’s Breakfast Cereal ! appeared first on Specialized Therapy.

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

The post Toxic Heavy Metals in Baby Food – What To Do! first appeared on Specialized Therapy.

The post Toxic Heavy Metals in Baby Food – What To Do! appeared first on Specialized Therapy.

This week is National Eating Disorder Awareness Week! Did you know that eating disorders are among the deadliest mental illnesses second only to opioid overdose? 10,200 deaths each year are the direct result of an eating disorder (1).

Some common myths surrounding eating disorders are:

1. “People who have eating disorders must be underweight”. Eating disorders look different for everybody and present themselves in many different ways. Less than 6% of people with eating disorders are actually diagnosed as being underweight (2). Just because someone doesn’t look physically sick, doesn’t mean they aren’t suffering.
2. “Only women can have eating disorders”. Men can have eating disorders, too, and the number of cases has increased in recent years. From 1999 to 2009 the number of men hospitalized for eating disorder-related causes increased by 53% (4). Males account for 25% of individuals with anorexia or bulimia eating disorders. Gay men represent almost half of men with eating disorders and are more likely to fast, vomit, or take laxatives or diet pills to control their weight (5).
3. “Eating disorders are a choice”. Eating disorders are serious mental illnesses, not lifestyle choices.

Click here to fill out our Eating Disorder Self-Assessment checklist.

If you feel like you or someone you know is suffering from an eating disorder, we are here to help! Our staff offers a unique holistic and integrative approach to eating disorder treatment using psychological therapy and a functional medicine approach to regain health.

Call 201-448-6678 to make an appointment or click here to enter your information and learn more about how our team can help!

By Taylor Groff, MS Functional Nutritionist

References:

1. Deloitte Access Economics. The Social and Economic Cost of Eating Disorders in the United States of America: A Report for the Strategic Training Initiative for the Prevention of Eating Disorders and the Academy for Eating Disorders.June 2020. Available at: https://www.hsph.harvard.edu/striped/report-economic-costs-of-eating-disorders/.
2. Arcelus, Jon et al. “Mortality rates in patients with anorexia nervosa and other eating disorders. A meta-analysis of 36 studies.” Archives of general psychiatry68,7 (2011): 724-31. https://doi.org/10.1001/archgenpsychiatry.2011.74
3. Zhao, Y., Encinosa, W. Update on Hospitalizations for Eating Disorders, 1999 to 2009. HCUP Statistical Brief #120. September 2011. Agency for Healthcare Research and Quality, Rockville, MD. http://www.hcup-us.ahrq.gov/reports/statbriefs/sb120.pdf
4. Hudson, J., Hiripi, E., Pope, H., & Kessler, R. (2007) “The prevalence and correlates of eating disorders in the national comorbidity survey replication.” Biological Psychiatry, 61, 348–358.
5. Eating Disorders in LGBTQ+ Populations. (2018, February 21). Retrieved February 22, 2021, from https://www.nationaleatingdisorders.org/learn/general-information/lgbtq

The post National Eating Disorder Awareness Week! first appeared on Specialized Therapy.

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