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Saturday, March 4, 2023

CDC weakness faces wide criticism

 The CDC faced widespread criticism over its antiquated systems and early pandemic preparedness measures. One physician who worked on a report detailing solutions to strengthen the agency explained why: "Fundamentally, the CDC's overall mission, function and purpose is not as clearly defined as that of other federal agencies."

Asaf Bitton, MD, the executive director of Ariadne Labs, a joint center for health collaboration between Brigham and Women's Hospital and Harvard, both in Boston, is one of the members who worked on the January report. Led by the CSIS Commission on Strengthening America's Health Security, the report details several steps the CDC could take moving forward to improve its procedures, including: 

  1. Clarify the mission and priorities of the CDC.
  2. Develop a better leadership and accountability structure.
  3. Implement direct channels of dialogue and decision-making.
  4. Restructure policies and procedures in place for issuing rapid guidelines during crises.
  5. Expand and clarify the CDC's role in policymaking alongside Congress for healthcare-related issues. 

Dr. Bitton also said in an article published by Harvard that ultimately the report's guidance should be prioritized, as should strengthening the CDC from the inside out. 

"Securing our nation's health is a matter of national security," he said. "Pandemics don't respect geographic boundaries or political ideology. I think that if we can center on these core truths, a way forward emerges."

https://www.beckershospitalreview.com/public-health/viewpoint-strengthening-the-cdc-is-a-matter-of-national-security.html

Medvedev threatens to fire on proposed German tank factory in Ukraine

Russian former President Dmitry Medvedev has reacted aggressively and sarcastically to Rheinmetall's proposal to build a tank factory in Ukraine. The initiative is probably a kind of "primitive trolling" against the state leadership in Kiev, he wrote on his Telegram channel on Saturday. "But if the Fritzes decide to actually build there (although they are actually pragmatic people), then we will eagerly wait. The event will be celebrated with due salutes from "Kalibr" and other pyrotechnic devices," he threatened.

Kalibr are cruise missiles fired primarily from ships. Russia's Black Sea Fleet has used them extensively in recent months to fire on Ukrainian energy facilities.

Medvedev, who was seen as a more liberal representative of the Russian authorities during his tenure from 2008 to 2012, has been trying to cast himself as a hardliner since the Russian war of aggression began, with sharp rhetoric against the West and the political leadership in Kiev. Observers suspect that he is thus trying to position himself for a possible succession to Kremlin leader Vladimir Putin.

https://www.marketscreener.com/quote/stock/RHEINMETALL-AG-436527/news/WDH-Medvedev-threatens-to-fire-on-Rheinmetall-tank-factory-in-Ukraine-43157109/

Over 75% Of Americans Aged 17-24 Aren't Fit For Military Service: DOD

 As the US military struggles to fill the ranks with new recruits, a new report from the Department of Defense reveals that the vast majority of Americans aged 17-24 are unfit for military service.

Citing a Feb. 16 congressional hearing, a DoD report reveals that 77% of Americans in the above age group could not physically qualify to enter the armed forces - a 6% increase from 2017.

A key factor is obesity - which hit nearly 42% in 2020. Meanwhile, a 2022 study cited by the Epoch Times found a link between receiving government food assistance and a greater chance of becoming obese through the consumption of unhealthy foods. A 2015 USDA analysis found that 40% of total SNAP participants were obese.

Last month, Military.com reported on an Army initiative to whip fat, low-scoring recruits into shape in 'pre-basic training courses.'

The program, known as the Future Soldier Preparatory Course, is designed to expand the pool of eligible Americans who can join the service by creating short camps that help applicants reach Army standards. The service came up short of its recruiting goal last year, bringing in 45,000 new active-duty troops -- well below its goal of 60,000. This year, the service is even more ambitious, seeking 65,000 new recruits. -Military.com

"The Future Soldier Prep Course is giving young Americans who want to serve the chance to do so, by helping them not only meet our standards, but in many cases rise above them," said Gen. James McConville, the Army's top officer. "We started seeing positive results early on in the program, and I am happy to see it expand to additional installations so we can continue to attract and invest in our nation's best talent."

U.S. Army trainees exercise as part of a course aimed at preparing potential enlistees who don’t meet fitness or test standards at Fort Jackson in Columbia, S.C., on Sept. 28, 2022. (Scott Olson/Getty Images)

Applicants in the programs have 90 days to boost their scores or lose enough body fat to come into compliance with Army standards. So far, just 3,206 students have attended one of the courses, of which 2,965 have graduated and moved on to basic training.

More via the Epoch Times,

A Dangerous Dilemma

In September 2022, a U.S. Army general bluntly said that young Americans are either too obese, too sick, or too criminal to serve in the military.

Some of the challenges we have are obesity, we have pre-existing medical conditions, we have behavioral health problems, we have criminality, people with felonies, and we have drug use,” Lt. Gen. Xavier Brunson told The Spokesman-Review of Spokane, Washington.

Brunson called it a “condition,” saying that “this is not an Army problem, so nationally what we have to look at is what’s going on with our youth.

The general’s statement came as a response to difficulties the U.S. military had reaching their target goals for recruits in 2022. This struggle, prevalent in the Army, Navy, Marine Corps, and Air Force, has prompted security analysts and some U.S. institutions to declare obesity a threat to national security.

Obesity a Security Threat

“Each year, more than $60 million goes toward replacing the 1,200-plus first-term enlistees discharged for excess weight,” Irina Tsukerman, a security analyst and the owner of Scarab Rising, told The Epoch Times.

She said high obesity rates have narrowed the recruiting pool considerably, coupled with “falling intelligence and education standards.” She also noted that, along with reduced resiliency and flexibility, the military is less prepared to meet “asymmetrical or conventional challenges.”

Police departments struggle with similar challenges, according to Tsukerman.

“We have also seen the impact of poor fitness and obesity among police forces in urban areas,” she said. “Unfit officers facing high-risk scenarios are less likely to perform well at their jobs … the same can become a dangerous trend on the battlefield.”

The Centers for Disease Control and Prevention (CDC) also classifies America’s obesity challenge as a security threat. The organization estimates that 1 in 5 children and 2 in 5 U.S. adults are now obese.

CDC statistics also show that 19 percent of active-duty service members suffered from obesity in 2020, which is up from 16 percent in 2015.

Active-duty soldiers struggling with obesity are also 33 percent more likely to suffer musculoskeletal injuries.

Lowering the Bar?

In response to this challenge, the U.S. military is adjusting its fitness requirements for some jobs, especially those that aren’t physically demanding, such as technology-based positions.

Tsukerman cautioned that lowering the bar within the U.S. military could set a dangerous precedent.

“While it is true that technical developments such as the use of UAV [unmanned aerial vehicles] and AI [artificial intelligence] have displaced some human participation in the field, much of the combat still relies on conventional human performance,” she said. “Therefore, national security directly depends on human forces being astute, situationally aware, and agile.”

Hunnes said it comes down to getting people on track with proper nutrition right out of the gate. She said healthy breakfast and lunch options for children and better nutrition for pregnant mothers is a good start to tackle obesity issues among today’s youth.

“We need communities, individuals, and governments to step up.”


Can’t take statins? New pill cuts cholesterol, heart attack

  Drugs known as statins are the first-choice treatment for high cholesterol but millions of people who can’t or won’t take those pills because of side effects may have another option.

In a major study, a different kind of cholesterol-lowering drug named Nexletol reduced the risk of heart attacks and some other cardiovascular problems in people who can’t tolerate statins, researchers reported Saturday.

Doctors already prescribe the drug, known chemically as bempedoic acid, to be used together with a statin to help certain high-risk patients further lower their cholesterol. The new study tested Nexletol without the statin combination -- and offers the first evidence that it also reduces the risk of cholesterol-caused health problems.

Statins remain “the cornerstone of cholesterol-lowering therapies,” stressed Dr. Steven Nissen of the Cleveland Clinic, who led the study.

But people who can’t take those proven pills “are very needy patients, they’re extremely difficult to treat,” he said. This option “will have a huge impact on public health.”

Too much so-called LDL or “bad” cholesterol can clog arteries and lead to heart attacks and strokes. Statin pills like Lipitor and Crestor – or their cheap generic equivalents – are the mainstay for lowering LDL cholesterol and preventing heart disease or treating those who already have it. They work by blocking some of the liver’s cholesterol production.

But some people suffer serious muscle pain from statins. While it’s not clear exactly how often that occurs, by some estimates 10% of people who’d otherwise qualify for the pills can’t or won’t take them. They have limited options, including pricey cholesterol-lowering shots and another kind of pill sold as Zetia.

Nexletol also blocks cholesterol production in the liver but in a different way than statins and without that muscle side effect.

The new five-year study tracked nearly 14,000 people who were unable to tolerate more than a very low dose of a statin. Half got daily Nexletol and half a dummy pill.

The main finding: Nexletol-treated patients had a 13% lower risk of a group of major cardiac problems. Then researchers teased apart those different conditions and found a 23% reduced risk of a heart attack, the biggest impact. The drug also cut by 19% procedures to unclog arteries. There wasn’t a difference in deaths, which researchers couldn’t explain but said might require longer to detect.

The data was published in the New England Journal of Medicine and presented Saturday at a meeting of the American College of Cardiology. The study was funded by Nexletol maker Esperion Therapeutics.

The results are “compelling,” Dr. John H. Alexander of Duke University, who wasn’t involved with the study, wrote in the journal. They “will and should” spur use of the drug by patients unwilling or unable to take statins.

“It is premature, however, to consider bempedoic acid as an alternative to statins,” he cautioned. “Given the overwhelming evidence of the vascular benefits,” statins remain the top choice for most patients.

___

The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute’s Science and Educational Media Group. The AP is solely responsible for all content.

https://apnews.com/article/heart-cholesterol-statin-08aae402bf224bab4bbe4b15cd95200d

Brain Could Control How Sick You Get—And How You Recover

 Hundreds of scientists around the world are looking for ways to treat heart attacks. But few started where Hedva Haykin has: in the brain.

Haykin, a doctoral student at the Technion — Israel Institute of Technology in Haifa, wants to know whether stimulating a region of the brain involved in positive emotion and motivation can influence how the heart heals.

Late last year, in a small, windowless microscope room, she pulled out slides from a thin black box, one by one. On them were slices of hearts, no bigger than pumpkin seeds, from mice that had experienced heart attacks. Under a microscope, some of the samples were clearly marred by scars left in the aftermath of the infarction. Others showed mere speckles of damage visible among streaks of healthy, red-stained cells.

The difference in the hearts’ appearance originated in the brain, Haykin explains. The healthier-looking samples came from mice that had received stimulation of a brain area involved in positive emotion and motivation. Those marked with scars were from unstimulated mice.

“In the beginning we were sure that it was too good to be true,” Haykin says. It was only after repeating the experiment several times, she adds, that she was able to accept that the effect she was seeing was real.

Haykin, alongside her supervisors at the Technion — Asya Rolls, a neuroimmunologist, and Lior Gepstein, a cardiologist — are trying to work out exactly how this happens. On the basis of their experiments so far, which have not yet been published, activation of this brain reward centre — called the ventral tegmental area (VTA) — seems to trigger immune changes that contribute to the reduction of scar tissue.

This study has its roots in decades of research pointing to the contribution of a person’s psychological state to their heart health. In a well-known condition known as ‘broken-heart syndrome’, an extremely stressful event can generate the symptoms of a heart attack — and can, in rare cases, be fatal. Conversely, studies have suggested that a positive mindset can lead to better outcomes in those with cardiovascular disease. But the mechanisms behind these links remain elusive.

Rolls is used to being surprised by the results in her laboratory, where the main focus is on how the brain directs the immune response, and how this connection influences health and disease. Although Rolls can barely contain her excitement as she discusses her group’s eclectic mix of ongoing studies, she’s also cautious. Because of the often-unexpected nature of her team’s discoveries, she never lets herself believe an experiment’s results until they have been repeated multiple times — a policy that Haykin and others in her group have adopted. “You need to convince yourself all the time with this stuff,” Rolls says.

For Rolls, the implications of this work are broad. She wants to provide an explanation for a phenomenon that many clinicians and researchers are aware of: mental states can have a profound impact on how ill we get — and how well we recover. In Rolls’s view, working out how this happens could enable physicians to tap into the power of the mind over the body. Understanding this could help to boost the placebo effect, destroy cancers, enhance responses to vaccination and even re-evaluate illnesses that, for centuries, have been dismissed as being psychologically driven, she says. “I think we’re ready to say that psychosomatic [conditions] can be treated differently.”

She is part of a growing group of scientists who are mapping out the brain’s control over the body’s immune responses. There are multiple lines of communication between the nervous and the immune systems — from small local circuits in organs such as the skin, to longer-range routes beginning in the brain — with roles in a wide range of diseases, from autoimmunity to cancer. This field “has really exploded over the last several years”, says Filip Swirski, an immunologist at the Icahn School of Medicine at Mount Sinai in New York City.

Some parts of the system — such as the vagus nerve, a huge highway of nerve fibres that connects the body to the brain — have inspired treatments for several autoimmune diseases that are currently being tested in clinical trials. Other studies, investigating how to recruit the brain itself — which some think could provide powerful therapies — are still nascent. Rolls, for one, has just begun examining whether the pathways her team has found in mice are also present in humans. And she has launched a start-up company to try to develop treatments based on her findings.

Although these developments are encouraging to researchers, much is still a mystery. “We often have a black box between the brain and the effect we see in the periphery,” says Henrique Veiga-Fernandes, a neuroimmunologist at the Champalimaud Centre for the Unknown in Lisbon. “If we want to use it in the therapeutic context, we actually need to understand the mechanism.”

A TALE OF TWO SYSTEMS

For more than a century, scientists have been finding hints of a close-knit relationship between the nervous and the immune systems. In the late nineteenth and early twentieth centuries, for example, scientists demonstrated that cutting nerves to the skin could curb some hallmarks of inflammation.

It wasn’t until the late 1990s that researchers in this field began drawing connections to the body’s master conductor, the brain. Neurosurgeon Kevin Tracey, then at North Shore University Hospital in Manhasset, New York, and his colleagues found something unexpected while investigating whether an experimental anti-inflammatory drug could help to tame brain inflammation caused by stroke.

When delivered into the brains of rodents that had experienced strokes, the drug had the expected effect: it reduced neuroinflammation. As a control, the team injected the drug into the brains of animals that had inflammation throughout their bodies, thinking the drug would work exclusively in the brain. To their surprise, it also worked in the body. “This was a real head-scratcher,” says Tracey, now president and chief executive of the Feinstein Institutes for Medical Research in Manhasset.

After months of trying to determine the path of the drug from brain to body, the researchers decided to cut the vagus nerve, a bundle of some 100,000 nerve fibres that runs from the brain to the heart, lungs, gastrointestinal tract and other major organs. With the vagus nerve snipped, the anti-inflammatory effect of the brain-administered drug disappeared.

Inspired by this discovery, Tracey’s group and others have continued to explore other ways in which the vagus nerve — and the rest of the nervous system — directs immune responses. A driving force for these developments, says Swirski, has been the advent of scientific tools that enable scientists to begin to chart the interactions between the nervous and the immune systems in an unprecedented way.

Some researchers are focusing on particular body systems. For instance, a team led by Andreas Habenicht, a cardiologist at LMU Munich, Germany, reported last year that the interaction between immune cells and nerves in the outermost layer of artery walls modulated the progression of atherosclerosis, an inflammatory disease in which vessels become clogged with cholesterol and other substances.

Meanwhile, Veiga-Fernandes and his group have documented clusters of neuronal and immune cells in various tissues and discovered how they work together to sense damage and mobilize immune reactions. His team is now looking at how these little switchboards can be controlled by the brain.

The brain itself is also beginning to give up its secrets. Neuroscientist Catherine Dulac and her team at Harvard University in Cambridge, Massachusetts, have pinpointed neurons in an area called the hypothalamus that control symptoms including fever, warmth-seeking and loss of appetite in response to infection. “Most people probably assume that when you feel sick, it’s because the bacteria or viruses are messing up your body,” she says. But her team demonstrated that activating these neurons could generate symptoms of sickness even in the absence of a pathogen. An open question, Dulac adds, is whether these hypothalamic neurons can be activated by triggers other than pathogens, such as chronic inflammation.

Just above the hypothalamus sits a region called the insula, which is involved in processing emotion and bodily sensations. In a 2021 study, one of Rolls’s doctoral students, Tamar Koren, found that neurons in the insula store memories of past bouts of gut inflammation — and that stimulating those brain cells reactivated the immune response.

Rolls, Koren and their colleagues suspect that such a reaction might prime the body to fight potential threats. But these reactions could also backfire and start up in the absence of the original trigger. This could be the case for certain conditions, such as irritable bowel syndrome, that can be exacerbated by negative psychological states.

MIND OVER MATTER

Many scientists hope to pin down how such mental states influence immune responses.

Rolls and Fahed Hakim, a paediatrician and director of the Nazareth Hospital EMMS in Israel, were inspired to investigate this question after coming across a 1989 study reporting that, among women with breast cancer, those who underwent supportive group therapy and self-hypnosis in addition to routine cancer care survived longer than those who received only the latter. Several other studies have documented a similar link between survival and the mental states of people with cancer.

To test the link, Rolls, Hakim and their team zoomed in on the VTA — the same region they targeted in the heart-attack study and in a previous experiment looking at bacterial infection. This time they focused on mice with lung and skin tumours. Activating neurons in the VTA noticeably shrank the cancers. It turned out that VTA activation subdued cells in the bone marrow that would usually repress immune activity, freeing the immune system to fight the cancer.

Clinicians have known about the effect of positive thinking on disease progression for a long time, Hakim says. But this evidence has been largely anecdotal or correlational, so being able to identify a pathway through which such an effect occurs — and manipulate it experimentally in animals — makes it much more real, he says.

Negative mental states can also influence the body’s immune response. In a study published last year, Swirski and his team identified specific brain circuits that mobilize immune cells in the bodies of mice during acute stress. The researchers found two pathways, one originating in the motor cortex that directed immune cells to the site of injury or infection, and another beginning in the hypothalamus — a key responder in times of stress — that reduced the number of immune cells circulating in the blood. The group is now investigating the role of stress-mediated circuits in chronic inflammatory diseases.

Neuroscientist Jeremy Borniger at Cold Spring Harbor Laboratory in New York and his colleagues have also found that activating neurons in the mouse hypothalamus can generate an immune response — and are now examining how manipulating these cells can alter the growth of tumours.

Some groups are hoping to replicate their findings in humans. Swirski’s team, for instance, plans to use tools such as virtual reality to manipulate people’s stress levels and see how that changes the immune response.

Koren and Rolls are working with Talma Hendler, a neuroscientist and psychiatrist at Tel Aviv University in Israel, to see whether boosting the reward system in people’s brains before they receive a vaccine can improve their immune response. Rather than stimulating the brain directly, they are using a method called neurofeedback, in which individuals learn to observe and control their own brain activity; this is measured using methods such as functional magnetic resonance imaging.

THE ROAD TO THE CLINIC

Over the years, Rolls would chat with her good friend Tehila Ben-Moshe about her research. Ben-Moshe is the chief executive of Biond Biologics, an Israel-based biopharmaceutical company that focuses on using immune cells to target cancer. During one such discussion last year, Ben-Moshe realized that Rolls’s brain-stimulation experiments were acting on some of the same immune cells that her company was trying to target, and immediately saw the therapeutic potential. “When I saw Asya’s data, I couldn’t believe what I saw,” says Ben-Moshe. “The question then became — how can I translate what she’s doing with mice into patients?” The two are working on launching a company.

Ben-Moshe and Rolls hope to harness existing brain-stimulation technologies, such as transcranial magnetic stimulation, which uses magnetic pulses to alter brain activity, or focused ultrasound, which uses sound waves, to modulate the immune systems of people with cancer, autoimmune diseases or other conditions. As a first step, their team has been reaching out to companies that have developed such technologies. Before starting clinical trials, Ben-Moshe and Rolls want to examine blood samples from trials already performed with these techniques, to see whether there are signs of immune-system alterations before and after treatment.

Potential therapies targeting the vagus nerve are nearer the clinic. A company co-founded by Tracey — SetPoint Medical in Valencia, California — is testing pill-sized vagus-nerve stimulators, implanted in the vagus nerve in the neck, in autoimmune diseases including Crohn’s disease, multiple sclerosis and rheumatoid arthritis. The rheumatoid-arthritis trial is farthest along — the team has shown in a small trial in Europe that its device can reduce disease severity. The technique is currently undergoing a randomized, sham-controlled trial (in which the control group will receive an implant but no active stimulation) in 250 patients in various centres across the United States.

Rolls’s hope is that this work will ultimately help physicians to understand, and act on, the mind–body connections that they see in their practices. The need is clear: when Rolls put out a call to speak to psychologists from the hospital where her lab is based, the meeting room was packed. People from departments ranging from dermatology to oncology were eager to share their stories. Many clinicians pass people with seemingly psychosomatic issues on to psychologists, saying there is nothing physically wrong, said one attendee. This can be distressing for the person seeking treatment. Even being able to simply tell people that there is a brain–immune connection that is responsible for their symptoms can make an enormous difference.

It’s time that both researchers and clinicians take the link between psychology and physiology seriously, says Rolls. “You can call something psychosomatic, but in the end, it’s somatic. How long can we ignore what is there?”

https://www.scientificamerican.com/article/your-brain-could-be-controlling-how-sick-you-get-and-how-you-recover/

How to Do a Dopamine Reset

 Has life been feeling flat? 

Do you not get the same pleasure from activities you once enjoyed? 

Is it feeling harder to get motivated to do things?

Are you unhappy with a habit like constantly checking your smartphone or watching porn?

Do you want to kick an addiction to alcohol or tobacco?

If you answered yes to any of these questions, you might consider doing a dopamine reset. 

The Pleasure/Pain Balance

Dopamine is the neurotransmitter of wanting. It’s what makes pursuing goals so dang pleasurable. Dopamine is released in our brains whenever we encounter rewards, or “natural reinforcers,” that help us survive and thrive. Food, sex, novelty, friendship, praise, and money are all natural reinforcers. Whenever we encounter them, dopamine is released, which helps create a neurological pathway in our brains so that we repeat the same behaviors that helped us attain the rewards previously.

Usually, the dopamine released by natural reinforcers is adaptive. It’s good to want food, sex, and novelty in moderation. These things contribute to our mental and physical well-being. But sometimes, adaptive dopamine-driven behaviors can become maladaptive. Binge eating, obsessive porn watching, and all-consuming video game playing are examples of healthy impulses being hijacked into unhealthy compulsions.

Drugs and other substances release dopamine in even greater amounts than things like food and sex. This is what makes drugs addictive despite them being so bad for you. The dopamine spike created by certain substances causes addicts to repeat the abuse behaviors so that they can repeat the high. 

The interesting thing about dopamine is that besides inducing the pleasure of desire, it also causes us to experience pain.

As psychiatrist Dr. Anna Lembke explains in her book Dopamine Nation, our bodies and minds like to keep things in homeostasis. Lembke highlights research that whenever the brain experiences a big, pleasurable spike in dopamine, it downregulates dopamine transmission and its sensitivity to dopamine to bring things back into balance. But the thing is, our brain doesn’t stop this downregulation when things get back to even. It will keep downregulating until the balance is tipped an equal and opposite amount to the side of pain.

This dynamic, called the opponent process mechanism, explains why you feel pretty let down after achieving a big goal. You had a lot of dopamine driving you to achieve it, but once you reached the goal, your brain downregulates your dopamine, so much so that you feel bummed. 

This is why high-performance athletes and artists often battle post-victory depression after notching a big achievement.

It’s the same thing with something like masturbation; you feel driven to do it, but after achieving the reward of orgasm, you can feel kind of deflated and even dejected. 

The opponent process mechanism also explains why drug addicts feel really bad after the initial high. The significant, drug-induced spike towards the pleasure side of the balance is followed by an equal and opposite dip into pain.

To counter the pain that comes after a dopamine spike, the addict will consume more and more of the drug or engage in more and more of the maladaptive behavior (e.g., compulsively watching porn or gambling.) They’re trying to get their pleasure/pain balance to shift back into pleasure. 

Unfortunately, this only makes an individual’s pleasure response get weaker and shorter thanks to tolerance, while the pain side of the balance dips even further down. The addict ends up in a state of dopamine deficit. When they’re in this dopamine deficit, they don’t really enjoy anything. Things that once gave them pleasure no longer do. They feel a lack of motivation and happiness and sink into depression. Psychologists call this state anhedonia. 

Even if you’re not addicted to drugs or gambling, Lembke argues that we can all experience this dopamine deficit if we engage in dopaminergic activities too much. Maybe you’ve experienced the existential flatness of anhedonia thanks to checking your smartphone excessively. Not only does perusing TikTok no longer give you any pleasure, but as you check it more and more, hoping to get a dopamine hit from some novel story, it increasingly puts you into a dopamine deficit that saps some enjoyment from other activities in your life as well.

So how do you get out of this dopamine deficit and back to your dopamine baseline so that you feel motivated and driven, but in a healthy way?

By doing a dopamine reset.

How to Do a Dopamine Reset

We all have different dopamine baselines. Some of us are more dopaminergic and naturally seek greater novelty and excitement. Others are less dopaminergic and feel more at home eating corn flakes every morning and listening to the same music they did in college. Wherever you fall on that spectrum, a dopamine reset will get you out of your dopamine deficit and back to your healthy dopamine baseline.

When Dr. Lembke treats patients with addictions, she walks them through the following steps for doing a dopamine reset. The goal is to help her patients get their dopamine pleasure/pain balance out of pain and back to its natural homeostasis. She wants her patients not to hurt anymore and kick the addiction.

You might benefit from a dopamine reset even if you don’t have a severe addiction. If you’ve been feeling a little flat lately, you might be experiencing a bit of dopamine-induced anhedonia. A dopamine reset can also help you break bad habits like constantly checking your smartphone.

Note: If you’re still feeling flat and unmotivated after doing this reset, you might consider visiting a psychologist to explore whether the problem isn’t just your dopamine balance and may be a case of clinical depression. 

Do a Dopamine Fast

As mentioned above, whenever we get into a dopamine deficit, our natural tendency is to try to feel better by doing more of the drug or behavior that got us our initial dopamine spike. But that only deepens the dopamine deficit. 

Lembke argues we’d be better off abstaining from the drug or behavior. When we do that, our brains naturally take us out of the dopamine deficit and back to baseline.

One of the first things Lembke recommends her addiction patients do is take a dopamine fast for a month. That means abstaining from the problematic substance or behavior for four weeks. She admits that this is really hard to do, especially in those first two weeks, but the payoff is worth the effort. It really does get you back to baseline.

A dopamine fast will take some willpower, but Lembke recommends utilizing various behavioral techniques to bolster your self-control, like putting barriers between you and your maladaptive habit. That could mean removing all the drugs and booze in your house or placing internet filters on your computer and smartphone.

For individuals who don’t have full-on addictions, Lembke suggests that a fast that lasts a day or week is likely enough to get you back to your dopamine baseline. If checking your phone too much is a problem, consider incorporating a weekly tech sabbath into your life; if you’re not happy with your snacking, fast entirely from food for a day.

After you complete your dopamine fast, you can decide whether or not to reintroduce the behavior you were abstaining from, depending on whether you think it added something to your life and whether you can use it/do it in moderation. 

Press on Pain 

If you’d like to turbocharge your dopamine fast to help you get out of a dopamine deficit, Lembke recommends enhancing its pain.

Don’t worry. You won’t have to whip yourself or wear a hairshirt.

It seems counterintuitive: when your pleasure/pain balance is already tipped toward the pain side, you can restore balance by pressing on the pain. But remember the opponent process mechanism we discussed above: our brain likes homeostasis, and if it notices we’re engaging in activities that add weight to the pain side of our pleasure/pain balance, it will respond by shifting things to the pleasure side.

And according to Lembke, the pleasure we receive from mildly painful activities gives us access to dopamine via an indirect source that makes it less vulnerable to the problem of tolerance, dependence, and withdrawal.

So how can we press on the pain side a bit more to turbocharge our dopamine fast?

Cold Water Exposure. We’ve been advocates of cold showers since before they were cool. Lembke has found that cold showers and ice baths are a great way to press on the pain, tap into a healthy source of dopamine, and restore your dopamine baseline.

Cold water is very unpleasant and causes you to gasp and shiver. Despite the pain, research has shown that 1-3 minutes of cold water exposure can increase dopamine concentrations by 250%. What’s interesting about the dopamine surge from cold showers and baths is that it’s gradual and goes back down gradually. This might explain why the dopamine we get from taking them doesn’t cause the same problems as the sudden dopamine spikes from drugs or other maladaptive behaviors.

Exercise. Like cold showers, exercise can be unpleasant. You get out of breath and sweaty. Your muscles and lungs burn and ache as you strain to lift heavy weights or perform an all-out sprint.

But this pain is highly effective in bringing your dopamine system back to baseline. 

Research highlighted by podcast guest Dr. Jennifer Heisz shows that recovering drug addicts do better when they combine their recovery with exercise. Lembke has observed the same thing in her work. 

Drug abuse releases supernatural amounts of dopamine that strip away the brain’s receptors for it. Natural stimuli, which release far less dopamine, lose their ability to feel sufficiently rewarding. This only makes drugs more addicting, as the addict becomes reliant on them as their sole source of pleasure.

Exercise speeds up the process by which the brain’s dopamine receptors return to their normal state; once they’ve recovered, an addict is in a much better place to kick their habit because they can once again experience a “high” from natural things and are no longer dependent on the substance for pleasure. 

Plus, exercise itself gives the brain the reward its dopamine seeks, which helps crush cravings. 

Other Hard Activities. Lembke also recommends that patients press on the pain side of the pleasure/pain balance by engaging in hard activities beyond cold showers and exercise. This could be reading a challenging book, fasting from food, or working on a difficult household project. Anything that frustrates you can help you press on the pain side of things and restore your dopamine to baseline levels.

In conclusion, while dopamine is a master pleasure hormone, it can work against us when our pleasure/pain balance swings too far into the pleasure side. Fortunately, by engaging in a dopamine reset, we can return to a healthy neural balance. 

https://www.artofmanliness.com/character/habits/how-to-do-a-dopamine-reset/

Your toilet paper is full of forever chemicals

 PFAS, also called “forever chemicals,” have been found in an array of everyday products, from nonstick pans and carpeting to clothing and all sorts of personal care products. Now researchers say another everyday item is contributing pollutants to wastewater systems: our toilet paper.

PFAS have been linked to health issues, including cancer, reproductive concerns, and weaker immune systems. In the environment (PFAS are prevalent in soil, landfills, and wastewater) these toxic chemical compounds don’t break down, meaning they move through our soil and water systems, contaminating drinking water and accumulating in wildlife.

One way to understand how much our water systems, or the environment overall, are polluted is to examine “sewage sludge,” or the biosolids left as a byproduct in wastewater treatment processes. When Jake Thompson, a graduate student at the University of Florida, analyzed biosolids a few years ago, he noticed particularly high concentrations of 6:2 diPAP, one type of PFAS.

He learned that this particular chemical is common in paper manufacturing—used when turning the wood into pulp—so he looked to toilet paper, collecting different types from all over the world to analyze. PFAS were found in every toilet paper collected: 21 different kinds, from across Europe, North America, South and Central America, and Africa. (The researchers did not test any bamboo toilet papers, but did test recycled toilet papers.)

“It was pretty uniform—with a natural degree of variability—among all the samples,” says Timothy Townsend, an environmental engineer with the University of Florida and a coauthor of the study, published today in the journal Environmental Science & Technology Letters. “To see this one signature chemical, which we’ve already seen before in the sewage sludge, also turn up in the toilet paper certainly indicated that this is another source that we need to be thinking about when it comes to . . . limiting the amount of PFAS that gets into the environment.”

The extent to which toilet paper is responsible for all the PFAS in wastewater does differ around the world. In North America, researchers estimated that toilet paper contributed just 3.7% of the 6:2 diPAP found in sewage sludge. The percentages were higher in Sweden (35%) and France (89%). However, the researchers explain, their findings don’t mean that toilet paper isn’t a significant source of PFAS in the U.S., but rather that it’s just one of many sources contributing to PFAS pollution. (The study did take into account average toilet paper usage by area, which can differ depending on whether people, say, throw their toilet paper out in a wastebasket or primarily use bidets; those in the U.S. and Canada had the highest per capita toilet paper use.)

“It’s not so much that in Europe they’re using more toilet paper and having more of that chemical show up. It’s more that that chemical is there in lower concentrations of their sludge, so what’s there is mostly accounted for from the toilet paper,” Thompson says. “But in North America, the concentrations are so high that it couldn’t possibly all be coming from the toilet paper.”

This study didn’t look into how safe the chemical is or what the environmental impact of toilet paper PFAS might be—that’s for future research, which Townsend says there needs to be a lot more of to really understand these chemicals and their impacts.

“The big lesson here,” he adds, “is that we know that it’s in sewage sludge, we know that it’s in wastewater, but it’s not some big chemical company dumping things down the drain, and it’s not only the personal care products and the cleaning products going down the sink. It also appears to be just even the basic products themselves.”

https://www.fastcompany.com/90858037/your-toilet-paper-is-full-of-forever-chemicals