Day: 01/03/2023

3 Common Long COVID Symptoms, Low-Cost Remedies Recommended by Doctors

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Signs of post-viral chronic fatigue syndrome (CFS) include fatigue, combined with brain fog or pain that lasts more than three months after the initial infection. (Starocean/Shutterstock)

Signs of post-viral chronic fatigue syndrome (CFS) include fatigue, combined with brain fog or pain that lasts more than three months after the initial infection.

 Nearly three years into the COVID-19 pandemic, experts are trying to understand the lingering symptoms of what is commonly called long COVID, who is most at risk, and how the symptoms can best be treated.

A cross-sectional study of over 16, 000 individuals found 15 percent of U.S. adults with a prior positive COVID-19 infection reported current symptoms of long COVID.

The Centers for Disease Control and Prevention (CDC) reports that one in 13 U.S. adults experience symptoms lasting three or more months after first contracting COVID-19.

These symptoms, also called post-COVID Conditions (PCCs), are most often seen in patients over 65 years old with pre-existing medical conditions. 

“This may be the result of worsening of one or more known conditions, but also may stem from altered immune responses,” Dr. Richard Becker of the Division of Cardiovascular Health and Disease at the University of Cincinnati College of Medicine, told The Epoch Times. 

Research from earlier this year confirmed that even after a mild infection, people can experience significant disturbances in their immune responses lasting months.

Becker emphasized that PCCs are equally likely to occur in patients with COVID-19 whether they were hospitalized or stayed home.

“In our experience treating over 500 patients with PCC,” said Becker, who also runs the UC Davis Health Post-COVID-19 Clinic, “The most common symptoms [of PCC] are fatigue, post-exercise exhaustion, shortness of breath, and chest pain.”

Studies also show that brain fog and loss of taste or smell are also commonly seen among these patients.

 Becker’s initial treatment approach includes carefully selected tests to evaluate the heart, lungs, muscles, and joints. A diagnosis pertaining to one or more of these is followed by targeted treatment based on teaching patients physical and mental ways to ease symptoms.

“We have found that a COVID-recovery rehabilitation program with a focus on the mechanics of breathing, paced activity, and guidance to avoid excess physical, mental, or emotional stress can be beneficial,” said Becker. 

Post-Viral Chronic Fatigue Syndrome

A review of COVID-19 cohort studies finds persistent fatigue was reported by up to 33 percent of patients from 16 to 20 weeks post-symptom onset.

“Although deaths, heart damage, and strokes can be the most devastating persistent sequelae of COVID, the major issue is the post-viral chronic fatigue syndrome and fibromyalgia,” said Jacob Teitelbaum, M.D., a board-certified internist and nationally known expert in the fields of chronic fatigue syndrome, fibromyalgia, sleep, and pain.

Signs of post-viral chronic fatigue syndrome (CFS) include fatigue, combined with brain fog or pain that lasts more than three months after the initial infection. 

“It is suspected that a significant portion of people who dropped out of the workforce in the ‘Great Resignation’ had milder cases of post-COVID CFS,” said Teitelbaum. 

Chronic fatigue syndrome can severely affect our quality of life. “In the 10 percent of COVID cases that have more severe post-viral fatigue, it can be totally crippling,” he explained. “Even leaving people bed and housebound.”

There are currently no particular treatment options for post-COVID chronic fatigue syndrome, although research to find effective methods is ongoing.

However, Teitelbaum believes chronic fatigue syndrome after COVID is treatable, and research he co-authored found that a commonly available root extract could help.

Previous studies have found that a unique Panax ginseng root extract called Korean red ginseng, often resulted in improvement for people living with chronic fatigue syndrome.

Teitelbaum’s research showed that 60 percent of people with post-viral chronic fatigue syndrome or fibromyalgia improved by simply taking Korean red ginseng. 

Improvements in this group were a 67 percent average increase in energy, 44 percent average increase in overall well-being, 48 percent average improvement in mental clarity, 46 percent average improvement in sleep, 33 percent average decrease in pain, and a 72 percent average increase in stamina.

Ginseng is considered safe to use for most people but is contraindicated for pregnant women due to a lack of information about its effect on the fetus. 

“Our research has shown that post-viral chronic fatigue syndrome and fibromyalgia are very treatable,” he said. “The problem is that there is no expensive medication needed, so no one pays for the doctors to get the information.”

Shortness of Breath

Up to 12 percent of people will experience shortness of breath (dyspnea) after COVID.

“Shortness of breath is very common post-COVID, but usually not dangerous,” said Teitelbaum. “Mostly it’s simply scary.”

You can use a pulse oximeter when you’re experiencing shortness of breath to tell whether it’s a lung or heart problem (due to low oxygen levels)—or just a sensation of breathlessness.

An article in Harvard Health found strong, scientific evidence that there are many supplements that can help us heal after COVID.

According to Teitelbaum, if it’s a heart problem, there is a mix of nutrients that increase cardiac efficiency and can “markedly” improve cardiac function and stamina. These nutrients include a high-dose B-complex with magnesium, D-Ribose, coenzyme Q10, and other herbs and nutrients, as he recommends on his website.

Lung and other inflammation resulting from COVID may be helped with curcumin, Boswellia (frankincense), and glutathione. 

“All of these supplements are relatively low cost,” Teitelbaum reiterates. “And therefore doctors don’t hear about them.”

As with any supplement, some people may not react well when using these remedies and may experience stomach discomfort using Boswellia and high doses of curcumin. Long-term use of glutathione has been linked to lower zinc levels.

Brain Fog

Nearly one-third of post-COVID patients will experience cognitive impairment called “brain fog,” (1, 2) that can seriously impair memory and executive functioning. However, there are currently no FDA-approved treatments for this condition.

In November, researchers from Yale Medical School published a case study showing guanfacine (used for treating blood pressure) and the antioxidant N-acetylcysteine (NAC) reduced the cognitive deficits (brain fog) associated with long COVID in eight out of 12 patients. According to the study authors, both substances may work together to reduce inflammation in the brain and spinal cord.

They noted one patient who stopped taking guanfacine due to an episode of low blood pressure and reported their brain fog returned. The condition was resolved when they resumed taking the drug.

“The finding that one patient’s cognitive abilities worsened when guanfacine treatment was suspended, and improved with guanfacine reinstatement, supports a therapeutic role for this compound,” the authors wrote.

“These drugs are affordable and widely available,” said Arman Fesharaki-Zadeh, M.D., Ph.D., a behavioral neurologist and neuropsychiatrist at Yale Medicine, “You don’t need to wait to be part of a research trial. You can ask your physician.”

They also emphasized that placebo-controlled trials are needed to better understand how these drugs work to treat brain fog.

Based on the studies of these low-cost, doctor-recommended remedies, there is help at hand—and hope for those suffering the long-term, sometimes debilitating effects of long COVID. Remember to consult your doctor for possible contraindications to any medications you may be taking before trying any new remedies.

Fueling the obesity epidemic? Artificially sweetened beverage use and long-term weight gain

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Abstract

We have examined the relationship between artificially sweetened beverage (ASB) consumption and long-term weight gain in the San Antonio Heart Study. From 1979 to 1988, height, weight, and ASB consumption were measured among 5,158 adult residents of San Antonio, Texas. Seven to eight years later, 3,682 participants (74% of survivors) were re-examined. Outcome measures were incidence of overweight/obesity (OW/OB(inc)) and obesity (OB(inc)) (BMI > or = 25 and > or = 30 kg/m(2), respectively), and BMI change by follow-up (DeltaBMI, kg/m(2)). A significant positive dose-response relationship emerged between baseline ASB consumption and all outcome measures, adjusted for baseline BMI and demographic/behavioral characteristics. Consuming >21 ASBs/week (vs. none) was associated with almost-doubled risk of OW/OB (odds ratio (OR) = 1.93, P = 0.007) among 1,250 baseline normal-weight (NW) individuals, and doubled risk of obesity (OR = 2.03, P = 0.0005) among 2,571 individuals with baseline BMIs <30 kg/m(2). Compared with nonusers (+1.01 kg/m(2)), DeltaBMIs were significantly higher for ASB quartiles 2-4: +1.46 (P = 0.003), +1.50 (P = 0.002), and +1.78 kg/m(2) (P < 0.0001), respectively. Overall, adjusted DeltaBMIs were 47% greater among artificial sweetener (AS) users than nonusers (+1.48 kg/m(2) vs. +1.01 kg/m(2), respectively, P < 0.0001). In separate analyses–stratified by gender; ethnicity; baseline weight category, dieting, or diabetes status; or exercise-change category–DeltaBMIs were consistently greater among AS users. These differences, though not significant among exercise increasers, or those with baseline diabetes or BMI >30 kg/m(2) (P = 0.069), were significant in all 13 remaining strata. These findings raise the question whether AS use might be fueling–rather than fighting–our escalating obesity epidemic.

Source; PUBMED

Find the Best Type of Sugar for Your Health

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Different types of sugar, brewed by traditional methods, have different benefits for the body. (Shutterstock)

Different types of sugar, brewed by traditional methods, have different benefits for the body.

More people are becoming aware of the harmful effects of white sugar on the body—including the risk of obesity and high blood sugar. As an alternative many are turning to artificial sweeteners. While artificial sweeteners offer a sweet taste with low or no calories, their effects on our health are controversial.

A study published in Obesity has found a positive association between consuming beverages with artificial sweeteners and long-term weight gain. Another study published in Stroke has also indicated that more intake of drinks with artificial sweeteners is associated with an increased risk of stroke.

Are there healthier sugar options, and what are the health benefits of sugar?

Indians Discovered How To Crystallize Sugar During the Gupta Dynasty, Around 350 AD

Let us first discuss sucrose, which has a history spanning thousands of years. India is one of the birthplaces of sugar from sugarcane, and the first country to invent sucrose processing technology. At that time, sucrose was a treasure in Western Regions that only emperors and nobles could obtain.

The method of making sucrose in India improved over the years. Later, sugarcane was squeezed to obtain the sugarcane juice, then smelted with fire. Lime milk was added to the process, and the impurities in the syrup condensed, creating a lighter color. After repeated impurity removal processes, light yellow granulated sugar was finally obtained. Indian sugar-making technology was then introduced to China and other parts of the world through the Silk Road.

Sugar Can Nourish the Spleen and Stomach

According to traditional Chinese medicine (TCM), food can be classified into five flavors: spicy, sour, sweet, bitter, and salty. The five flavors enter their corresponding five internal organs (lungs, liver, spleen, heart, and kidneys), which can nourish the internal organs—but excessive consumption of certain flavors will affect the balance among the five internal organs.

In TCM, it’s believed that “sweetness enters the spleen.” In other words, sweet food can nourish the spleen and stomach, and can help improve ailments such as constipation and stomach pain. Chinese medicine also adds sugar to medicinal recipes to achieve health preservation or therapeutic outcome.

Different Types of Sugar Achieve Different Benefits

Different types of sugar brewed by traditional methods achieve different benefits for the body.

There are a few well-regarded high-quality sugars, as listed below.

  1. Slab sugar

Slab sugar is made by boiling sugarcane juice into concentrated cane syrup and cooling it. With its strong cane flavor, slab-sugar is used in Chinese-style sugar-water drinks, especially the sugar-water base for making glutinous rice balls.

Cane molasses contained in slab sugar is rich in antioxidants and exhibits potent protective effects in cells.

A study published in International Wound Journal found that cane sugar can promote the healing of skin wounds, increase one’s immunity response, and reduce the risk of infection.

There is also a popular folklore therapy involving slab sugar—dissolving slab sugar in water and bathing in it has proved to be effective in moisturizing the skin.

  1. Brown Sugar

Brown sugar is the first-pressed sugar from sugarcane. As it is not as highly processed as the other sugar types, it retains much of the original flavor and nutrients of sugarcane. It is mainly in dark red brick or powder form.

Brown sugar contains not only carbohydrates that can provide heat energy but also nutrients such as vitamin B2, vitamin B3, carotene, and trace elements like manganese, zinc, and chromium.

According to TCM, brown sugar has the benefits of invigorating the spleen and warming the stomach, nourishing blood, and dispersing internal coldness. It is especially suitable for women in childbirth, children, and people with anemia. It is also used to treat women’s menstrual cramps.

From the perspective of TCM, different types of food have different attributes and are counted as either cold or warm in nature. As humans are different in their constitutions, the way of applying tonics is individualized.

Brown sugar is warm in nature, suitable for people with a weak constitution, that is, people who are sensitive to cold, have a pale complexion, and often have cold hands and feet. People with internal body heat, such as those who are sensative to warmth, sweat easily and frequently, have constipation, have yellow urine, are prone to acne, and breathe heavily, should avoid eating brown sugar.

  1. Muscovado sugar

Muscovado sugar (raw sugar or whole cane sugar in the U.S.) is usually in the form of dark brown bricks or powder. It is distilled longer than brown sugar but still retains some molasses. It has a strong burnt flavor and can be eaten as candy. Muscovado sugar is produced in many tropical or semi-topical countries around the world, including China, Taiwan, Vietnam, India, Indonesia, South Korea, Mexico, Brazil, Bolivia, the U.S., the Caribbean, and Japan. Japan’s Okinawa prefecture is known for producing superior-quality muscovado sugar.

A tablespoonful of muscovado sugar, about 15 grams (0.53 ounces), contains 0.15 grams of calcium and 90 mg of iron. It also contains phosphorus, magnesium, potassium, zinc, and other elements, which can strengthen bones and relieve iron deficiency anemia.

Making muscovado sugar milk at home is simple and healthy, and you can control the sweetness by yourself. If you want to reduce the calories, you can switch to skim milk. Making muscovado sugar milk

  • Dry fry the muscovado sugar in a non-stick frying pan until the sugar granules become fine.
  • Add water and stir until it turns thick and sticky.
  • Pour the cooked muscovado sugar syrup into a cup, then add milk.

A cup of delicious muscovado sugar milk drink is ready!

  1. Rock sugar

Rock sugar is made from white granulated sugar that is dissolved, filtered, boiled, and recrystallized with high purity. The yellow rock sugar has skipped the decolorization process and retains more of the original sugar cane ingredients. Chinese medicine believes that rock sugar is mild in nature and is helpful for dry throat and dry cough with little phlegm.

Rock sugar is sweet and difficult to melt, so it is suitable to go with foods that require longer cooking time, such as stewed Chuanbei (Fritillariae Cirrhosae) and pears with rock sugar or snow fungus with rock sugar. Adding rock sugar into stewing meat can help the meat soften and give the sauce more flavor.

Although all these sugars have their own benefits, it is advisable not to consume too much of any sugar. In addition to the processed sugars and the sugars found in natural foods such as fruits—brown sugar, rock sugar, glucose syrup, and others, all contain certain ingredients called “free sugars.”

The World Health Organization (WHO) recommends that adults and children should reduce the intake of free sugars by reducing the general daily free sugar intake to less than 10 percent of the daily total energy intake. And if possible, one should further reduce the daily total energy intake to within 5 percent, or about 25 grams (6 teaspoons). Achieving these standards is helpful in reducing the risk of tooth decay and obesity, and other common health impairments.

Popular Food Dye Linked to Intestinal Inflammation, Colitis: Study

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In this file photo taken in 2009, Gummi Bears are displayed in a glass jar at a candy store in San Francisco, California. (Justin Sullivan/Getty Images)

In this file photo taken in 2009, Gummi Bears are displayed in a glass jar at a candy store in San Francisco, California.

Recent research shows that long-term consumption of Allura Red (AR), a commonly used synthetic color additive, could trigger inflammatory bowel diseases (IBDs) and colitis.

Also known as Red 40, AR is one of the nine synthetic color additives approved by the U.S. Food and Drug Administration (FDA) for use in food. Manufacturers prefer synthetic dyes over natural ones extracted from animals and plants because they cost less, provide a more vivid and uniform color, and don’t introduce unwanted flavors.

In a study published on Dec. 20 in Nature Communications, scientists at McMaster University in Canada investigated the impact of exposure to AR on gut health. Using an experimental animal model, they found that chronic consumption of the colorant could cause mild intestinal inflammation in mice.

“The dye directly disrupts gut barrier function and increases the production of serotonin, a hormone/neurotransmitter found in the gut, which subsequently alters gut microbiota composition, leading to increased susceptibility to colitis,” the scientists said in a press release.

For the study, the scientists examined the effects of several most widely used food dyes on serotonin production, including AR, Brilliant Blue FCF, Sunset Yellow FCF, and Tartrazine Yellow. While these dyes had all promoted serotonin secretion, AR was found to have the most pronounced effect.

The scientists then moved to feed groups of mice with different diets for 12 weeks. One group was fed with normal food as control; another was fed with AR-infused food every day; and the other received AR-infused food just one day per week. The amount of AR added to their diet was calculated according to the levels deemed acceptable for humans.

When colitis was induced via exposure to a chemical seven days after the feeding, scientists found the group of mice that occasionally consumed AR—most similar to the pattern in humans—didn’t become more vulnerable to colitis. Those mice that ate AR-infused food for a consecutive 12 weeks, however, developed mild colitis.

The same effects were also observed in mice when AR was added to the water instead of food, according to the study.

To further investigate the effect of early exposure to AR, the scientists performed another controlled experiment by feeding 4-week-old mice with either standard or AR-infused food for 14 weeks. As a result, they found that AR-exposed young mice developed mild inflammation in their colons, with genes regulating antimicrobial responses less actively expressed.

“This is particularly important since synthetic colorants are a convenient and low-cost alternative for food manufacturers to make foods even brighter and more appealing to the customer, particularly young children,” they noted in the study.

Waliul Khan, the study’s leading author and professor at McMaster’s Department of Pathology and Molecular Medicine, said these findings should alert consumers to the potential harms of food additives.

“What we have found is striking and alarming, as this common synthetic food dye is a possible dietary trigger for IBDs,” said Khan. “This research is a significant advance in alerting the public on the potential harms of food dyes that we consume daily.”

“The literature suggests that the consumption of Allura Red also affects certain allergies, immune disorders and behavioural problems in children, such as attention deficit hyperactivity disorder,” he added.

It has long been suspected that exposure to synthetic food dyes at a young age can cause ADHD. According to the California government’s 2021 review (pdf) of scientific studies over the preceding decade, consumption of synthetic food dyes, including AR, did cause hyperactivity and other neurobehavioral issues for at least some children.

AR is present in a wide range of foods and beverages, including cereals, dairy products, pudding, candy, chewing gums, soda, energy drinks, and confections.

Fatigue Might Not Mean You’re Tired – 5 Major Causes and Solutions

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Most people regularly commit to a 120 percent life, stretched beyond their limits. (Rido/Shutterstock)

Most people regularly commit to a 120 percent life, stretched beyond their limits. (Rido/Shutterstock)

0:006:03

The busy modern person has much to do and worry about every day. Many of us work long hours and get little sleep. The occurrence of three meals a day at set times is increasingly rare. Various life pressures exhaust the body and mind, and issues like insomnia, memory loss, anxiety, fear, and depression are increasingly common. In a word, it’s fatigue.

Many people think that getting more sleep and rest is the answer to all of these ills, but actually, this is not the answer to fatigue, as we learned from Dr. Wu Kuo-Pin, director of Taiwan Hsinyitang Chinese Medicine Clinic.

But isn’t sleep the cure-all we were led to believe?

“There are many causes of fatigue. We need to understand which type of fatigue we have so that we can prescribe the right remedy to get the best results,” Dr. Wu said.

Physiological Fatigue

Physiological fatigue is physical fatigue, which is caused by the body being overworked and unable to properly handle the metabolites produced by the hard work.

“The more waste accumulated in the body, the more muscle soreness,” Dr. Wu said. “The lack of adequate nutrient supply to the tissues and organs will lead to weakness and tiredness of the limbs.”

This kind of physical fatigue is often an occupational disease, which may be caused by maintaining a certain posture or doing a certain kind of action for a long time, the doctor explained. “Therefore, in order to improve physiological fatigue, we should pay attention to whether there are deviations or excesses in posture or movement, and do some stretching exercises to loosen up and to prevent and relieve physiological fatigue.”

Mental Fatigue

The main cause of mental fatigue is prolonged mental stress. Only rest or sleep is not very effective to relieve this type of fatigue.

“It requires holistic solutions of both body and mind to release the pressure or suppressed emotions,” Dr. Wu said. This is what many people seek out therapists for.

“In other words, we must take the weight off our mind and thoroughly solve and let go of the disturbance in order to truly eliminate mental fatigue and restore health.”

Brain Fatigue

Brain fatigue is due to long hours of thinking or focusing on something, which generates the feeling of burnout.

“Excessive use of the brain will cause the brain to consume a lot of oxygen, resulting in a lack of oxygen supply to the brain. Thus, carbon dioxide can not be metabolized smoothly, and the brain fatigue will occur, accompanied sometimes by dizziness, headache, nausea, memory loss, and other symptoms,” Dr. Wu said.

In these cases, sometimes the simple solution of breathing exercises can yield great results.

“When this fatigue occurs, you can stand up and do chest-expanding and deep breathing exercises to inhale a large amount of oxygen into the lungs,” Dr. Wu instructed.

“Then move the cervical spine, and comb the hair so that the blood quickly and smoothly flows toward the brain, eliminating the brain fatigue.”

But these are short term and immediate remedies, not long-lasting ones.

“However, the best way is to readjust the pace of life, review your workload and rest time, and strike a balance between the two,” Dr. Wu added.

Subjective Fatigue

Subjective fatigue can be described as “exhaustion,” a state of feeling powerless about yourself or anything else. Subjective fatigue is usually caused by personal emotions.

“The common situation is that you are very committed to your work over a period of time, but that your efforts are not rewarded or recognized. After a period of time, your enthusiasm and motivation gradually wear off,” Dr. Wu said. This differs from mental fatigue which may have to do more with being overwhelmed, as subjective fatigue results in more of a loss of motivation rather than an anxious state.

“It is necessary to rekindle the enthusiasm. Try to shift part of your attention to other activities, or change your work style and learning methods,” Dr. Wu said, adding that it is a time for learning the importance of “letting go” of things.

“Do not care too much about what others may think of you, and follow your own way of life in order to truly get rid of this pain.”

Fatigue Caused by an Imbalanced Diet

This fatigue is caused by a long-term preference for a certain type of food or not eating a certain type of food, resulting in nutritional imbalance and health problems. Large percentages of Americans today have nutritional deficiencies in many essential minerals and vitamins.

Dr. Wu said explained an ancient view of a balanced diet. “An ancient Chinese medical book—Huangdi Neijing (literally meaning “The Yellow Emperor’s Classic of Internal Medicine”)—talks about the importance of a balanced diet and how to combine different types of food in a balanced way.”

The book says, “The five grains are the main sources for growth; the five fruits provide complementary nourishment; the five livestock are the main sources of energy; and the five vegetables are the main sources of supplement. The intake of them combined in a balanced way will help the body stay healthy and energetic.”

Modern research has also shown that variety is essential to a healthy gut microbiome.

“Huangdi Neijing embodies ancient Chinese wisdom and understanding of the universe and its relationship with the human being. It is the most important ancient text in Chinese medicine as well as a major book of Daoist theory and lifestyle,” Dr. Wu explained.

“Following ancient Chinese wisdom, we need to eat a balanced diet according to each individual’s physique to relieve fatigue and to stay healthy.”

When to Use Ice, When to Use Heat

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(xmee/iStock)

Applying ice or heat can provide relief from injuries, aches, and pains, but they shouldn’t be used interchangeably. Generally speaking, ice works well after a sudden injury while heat helps to soothe ongoing muscle aches and pains.

Ice works for injuries because it narrows your blood vessels, which helps prevent blood from accumulating at the site of injury, which will add to inflammation and swelling while delaying healing. This is also why elevation is helpful, since it  limits blood flow to the area to minimize swelling.

A good rule of thumb to remember following an injury is RICE: rest, ice, compression, and elevation. You should generally ice the area for 48 to 72 hours to reduce secondary tissue damage and ease pain.

Ice should be applied for about 20 minutes once an hour. You don’t want to use ice longer than this as it could damage your skin or even lead to frostbite. Be sure the ice or gel pack you use can be wrapped around the injured area and even compressed to minimize swelling. You’ll want to protect your skin from direct exposure  by applying a cloth or towel between your skin and the ice.

When to Use Heat…

For muscle aches and pains, applying a heat pack will help bring blood flow to the area, which promotes healing and soothes pain while increasing flexibility. As blood flow increases, so does the flow of oxygen and nutrients to the area while waste materials are removed.

Heat also works well for joint pain or as a pre-workout warm-up. Hot gel packs or heated water bottles work well for this and don’t pose any of the risks of electromagnetic field (EMF) exposure that most electric heating pads do.

Generally speaking, pain that is chronic and does not involve swelling will respond well to heat treatment. As with ice, you’ll want to use a barrier between the heat and your skin, such as a cloth. Apply the heat for 15 or 20 minutes at a time.

You may also want to try alternating heat and cold, which is a strategy often recommended by physical therapists and trainers. Apply heat for 20 minutes then follow immediately with 20 minutes of cold.

Related Coverage

For Faster Healing Use Heat, Not Ice

Another Way to Use Heat: Hyperthermic Conditioning

Heat-shock proteins (HSPs) are used by your cells to counteract potentially harmful stimulus. Whenever a cell is exposed to an unfriendly environment, the DNA separates in certain regions and begins to read the genetic code to produce these stress proteins.

HSPs are actually beneficial, helping to both prevent and repair damaged proteins. Heat-shock proteins are induced by heat, and this is one reason why sauna use is so beneficial.

According to Rhonda Perciavalle Patrick, Ph.D., increasing your core temperature for short periods, as is done by using a sauna, may offer dramatic improvements to your athletic performance.

Heat helps to soothe ongoing muscle aches and pains

She calls this concept “hyperthermic conditioning,” which emerging research suggests has multiple positive effects on your body, from increased endurance to the growth of new brain cells.

Hyperthemic conditioning, or “acclimating yourself to heat independent of aerobic physical activity through sauna use,” boosts endurance because it induces adaptations in your body that make it easier for you to perform when your body temperature is elevated.

In short, as your body is subjected to reasonable amounts of heat stress, it gradually becomes acclimated to the heat, prompting a number of beneficial changes to occur in your body.

The Benefits of Sauna Use

As your body adapts to heat stress, these adaptations include increased plasma volume and blood flow to your heart and muscles (which increase athletic endurance) along with increased muscle mass due to greater levels of heat-shock proteins and growth hormone.

In one study, those who had a 30-minute sauna session twice a week for three weeks after their workouts increased their time it took to run until exhaustion by more than 30 percent!

Daily sauna use has also been shown to cut men’s risk of death from fatal heart problems in half, compared to those who only used it once each week. Other physiologic adaptations that occur from hyperthermic conditioning include:

General Sauna Recommendations

Infrared saunas are known for their ability to promote detoxification, as discussed in a previous interview with Dr. Brian Clement, medical director of the Hippocrates Health Institute. By heating your tissues several inches deep, the infrared sauna can enhance your natural metabolic processes and blood circulation.

It also helps oxygenate your tissues. Your skin is a major organ of elimination, but many people do not sweat on a regular basis, thereby forgoing the benefits of this natural detoxification process. Repeated use of the sauna slowly restores skin elimination, which can help reduce your toxic load quite significantly. Many also enjoy saunas for relief of pain and muscle tension.

For all its health benefits, exposing your body to high temperatures should be done with commonsense and caution. If you’ve never taken a sauna before, start out by spending only a few minutes in there. Try a maximum of four minutes when first starting out.

Then, for each subsequent sauna, add about 30 seconds, and slowly work your way up to somewhere between 15 to 30 minutes. The reason for this is because the detoxification process can, in some cases, be severe, depending on your toxic load. General sauna recommendations are as follows:

  • Infrared sauna: 160-180 degrees Fahrenheit, for 15-30 minutes
  • Regular (Finnish wet or dry) sauna: 180-190 degrees Fahrenheit, for 10-20 minutes

Additionally, consider the following safety tips at all times:

When to Use Cold-Water Baths…

At the other end of the spectrum, exposing your body to cold temperatures may also have health benefits. For starters, intriguing research suggests heat-shock proteins may also be cold-induced.

In one animal study, cold exposure induced the expression of HSPs in brown fat, the implications of which are as yet unknown. It’s thought that cold-induced expression of heat-shock proteins may facilitate thermogenesis in beneficial brown fat, and, on a much broader scale, that exposing your body to reasonable amounts of both cold and heat stress may actually be beneficial.

Brown fat is a heat-generating type of fat that burns energy instead of storing it, and this may have important implications when it comes to weight loss. In one study, scientists found that they were able to activate brown fat in adult men by exposing them to cold temperatures. Swedish research published in 2009 also found that cold temperatures increased the activity in the subjects’ brown fat regions. In fact, cold-induced glucose uptake was increased by a factor of 15.

Based on animal models, researchers estimate that just 50 grams of brown fat (which is less than what most study volunteers have been found to have) could burn about 20 percent of your daily caloric intake—and more if “encouraged.”

Regular cold water and ice baths, otherwise known as cold-water immersion or “cryotherapy,” is also a popular technique among amateur and professional athletes, as it is thought to help reduce muscle inflammation and pain after exercise, as well as speed recovery time.

Indeed, after analyzing 17 trials involving over 360 people who either rested or immersed themselves in cold water after resistance training, cycling, or running, researchers found the cold-water baths were much more effective in relieving sore muscles one to four days after exercise.

Most studies on cold-water immersion report no or minimal side effects, so if you’re willing to spend 20 minutes or so in a cold tub of water, you may very well find some relief. Of course, common sense must be used. When you immerse yourself in cold water, it will shock your body to some degree, so you need to make sure the water is not too cold and you do not stay in it for too long.

Brief Exposure to Cold Water Might Promote ‘Hardening’

Exposing your whole body to cold water for short periods of time is also used to promote “hardening.” Hardening is the exposure to a natural stimulus, such as cold water, that results in increased tolerance to stress and/or disease. This was demonstrated by a study involving 10 healthy people who swam regularly in ice-cold water during the winter. Following exposure to the cold water, researchers noted:

  • “Drastic” decrease in uric acid levels: High levels of uric acid are normally associated with gout, but it has been long known that people with high blood pressure, kidney disease, and people who are overweight often have elevated uric acid levels. When your uric acid level exceeds about 5.5 mg per deciliter, you have an increased risk for a host of diseases including heart disease, fatty liver, obesity, diabetes, hypertension, kidney disease, and more.
  • Increase in glutathione: Glutathione is your body’s most powerful antioxidant, which keeps all other antioxidants performing at peak levels.

Personally, I have been experimenting with cold-water immersion for a couple of years. I will go into the shower without allowing it to warm up, and I also go in the ocean without a wet suit on when most people consider it too cold to swim. I have found that if I hold my breath it really helps adjust to the initial shock, and I rapidly acclimate to the cold. I have come to enjoy it and now view it as a form of healthy stress, very similar to exercise.

Cold therapy works well after a sudden injury,

If you decide to give any type of cold-water immersion a try, be sure to listen to your body and work up to the more advanced techniques gradually. There are a number of different options you can try:

  • Place an ice pack on your upper back and upper chest for 30 minutes per day (you can do this while relaxing in front of the TV for example)
  • Drink about 500 ml of ice water each morning
  • Take cold showers
  • Immerse yourself in ice water up to your waist for 10 minutes, three times per week. (Simply fill your tub with cold water and ice cubes)

And remember, you can use hot and cold therapeutically for muscle and joint pain and injuries, respectively. If you have swelling and an acute injury, apply cold using an ice or gel pack for 20 minutes at a time. For chronic aches and pains, use a gel pack or hot water bottle for 20 minutes for relief.

How Changes in Length of Day Change the Brain and Subsequent Behavior

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UC San Diego researchers illuminate the role of key neurons, which alter function in response to seasonal changes in light exposure

A schematic showing sunlight cues neuronal signals in the suprachiasmatic nucleus in the brain.
In this schematic, sunlight cues neuronal signals in the suprachiasmatic nucleus, the brain’s master clock, which in turn coordinates biological clocks regulating functions throughout the body, and consequential behaviors.

Seasonal changes in light — longer days in summer, shorter in winter — have long been associated with human behaviors, affecting everything from sleep and eating patterns to brain and hormonal activity. Seasonal affective disorder (SAD) is a prime example: A type of depression related to diminished exposure to natural sunlight, typically occurring during winter months and more often at higher latitudes when daylight hours are shortest.

Bright light therapy has proven an effective remedy for treating SAD, plus maladies such as non-seasonal major depression, postpartum depression and bipolar disorder, but how seasonal changes in day length and light exposure affect and alter the brain at the cellular and circuit levels has kept scientists largely in the dark.

In a new study, publishing September 2, 2022 in Science Advances, researchers at University of California San Diego School of Medicine used a mouse model to illuminate a process in which affected neurons switch expression of neurotransmitters in response to day length stimuli, triggering related behavioral changes. 

The work was led by senior study author Davide Dulcis, PhD, associate professor in the Department of Psychiatry at UC San Diego School of Medicine and a member of the Center for Circadian Biology at UC San Diego. 

Tucked within the hypothalamus of the human brain is a small structure called the suprachiasmatic nucleus (SCN), each consisting of approximately 20,000 neurons. (The average human brain contains roughly 86 billion neurons and another 85 billion non-neuronal cells.) 

The SCN is the body’s timekeeper, regulating most circadian rhythms — physical, mental and behavioral changes that follow a 24-hour cycle and affect everything from metabolism and body temperature to when hormones are released. The SCN operates based on input from specialized photosensitive cells in retina, which communicate changes in light and day length to our body.

In the new study, Dulcis and colleagues describe how SCN neurons coordinate with each other to adapt to different lengths of daylight, changing at cellular and network levels. Specifically, they found that in mice, whose brains function similarly to humans, the neurons changed in mix and in expression of key neurotransmitters that, in turn, altered brain activity and subsequent daily behaviors. 

Seasonal changes in light exposure have also been shown to alter the number of neurotransmitter-expressing neurons in the paraventricular nucleus (PVN), a region of the brain that plays essential roles in controlling stress, metabolism, growth, reproduction, immune and other autonomic functions. 

“The most impressive new finding in this study is that we discovered how to artificially manipulate the activity of specific SCN neurons and successfully induce dopamine expression within the hypothalamic PVN network,” said Dulcis. 

“We revealed novel molecular adaptations of the SCN-PVN network in response to day length in adjusting hypothalamic function and daily behavior,” added first author Alexandra Porca, PhD, a member of Dulcis’ lab. “The multi-synaptic neurotransmitter switching we showed in this study might provide the anatomical/functional link mediating the seasonal changes in mood and the effects of light therapy.”  

The authors suggest their findings provide a novel mechanism explaining how the brain adapts to seasonal changes in light exposure. And because the adaptation occurs within neurons exclusively located in the SCN, the latter represents a promising target for new treatments for disorders associated with seasonal changes in light exposure.  

Light Therapy for Insomnia Sufferers

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You know you sleep better when it’s dark, but did you know light — at the right times — can help you sleep better, too? The connection between light and sleep is stronger than you may think. For some people with insomnia and circadian rhythm sleep disorders, light therapy can help relieve their sleep issues.

Read on to learn more about light therapy, how it works, and what conditions it can help treat.

What Is Light Therapy?

Light therapy is a type of therapy designed to treat certain health conditions through exposure to artificial light. During a light therapy session, the person sits in front of a specialized device, known as a light therapy box, that emits bright light similar to natural sunlight. Light therapy is also known as light exposure therapy, circadian light therapy, bright light therapy, or phototherapy.

Light therapy can be helpful for people with insomnia, circadian rhythm sleep disorders, and some types of depression. In particular, your doctor may recommend light therapy if you experience sleep issues related to:

  • Insomnia
  • Circadian rhythm sleep disorder
  • Seasonal affective disorder (SAD)
  • Depression
  • Jet lag
  • Working an overnight schedule
  • Alzheimer’s disease or dementia

How Does Light Therapy Work?

Light therapy is fairly straightforward. You sit in front of a special light box or visor , designed for light therapy, for a set amount of time each day. To avoid damage, the light should shine into your eyes indirectly, not directly. The light boxes intended for light therapy emit strong light that mimics outdoor light, but without the harmful UV rays.

Typically, patients use a light box with a light intensity measuring 10,000 lux , positioned between 16 to 24 inches away from the face. At this intensity, sessions may only last 20 to 40 minutes , with longer sessions proving more beneficial. If using a lower-intensity device, such as 2,500 lux, the session may be as long as 2 hours.

When used consistently and as recommended by a doctor, exposure to this light helps reset your circadian rhythm — the technical term for your body clock. As a result, individuals undergoing light therapy are better able to fall asleep earlier at night, or sleep in later in the morning, depending on what they need.

What’s the Science Behind Light Therapy and Sleep?

Your circadian rhythm dictates when you feel tired, when you feel alert, when you’re hungry, and several other bodily processes. Scientists call it your circadian rhythm because it roughly follows the same 24-hour cycle as the sun (the word “circadian” comes from the Latin words for “about” and “day”). By exposing your eyes to light similar to sunlight, light therapy helps realign your circadian rhythm with the patterns of the sun. As a result, you feel more tired in the evening, as sunlight lowers, and more awake in the morning when the sun rises.

Specifically, during a light therapy session, your eyes’ retinal cells perceive the light from the light therapy box, affecting certain chemicals in your brain . These chemicals are melatonin and serotonin, and they’re responsible for regulating your sleep-wake cycle. The perception of light delays your brain’s melatonin production, waking you up and lifting your mood.

Light is the strongest cue for training your circadian rhythm. Doctors and sleep specialists use it to develop the most appropriate light therapy treatment plan for their patients, including the time of day the light box should be used, and for how long at a time.

Light therapy tends to be most effective when practiced daily in the morning, as many people experiencing circadian- or depression-related sleep issues are what researchers called “phase-delayed”. This refers to having an internal body clock that functions “behind” a normal circadian rhythm, so the person naturally starts to feel like sleeping and waking up at later times than what’s typical.

However, light therapy can be just as helpful for individuals who are phase-advanced and feel tired very early in the evening, such as someone who works an overnight night shift. For these individuals, afternoon or evening light therapy can be helpful.

What Can Light Therapy Help With?

Light therapy can help relieve sleep issues associated with insomnia, circadian rhythm sleep disorders, jet lag, seasonal affective disorder, and depression.

Insomnia

Insomnia describes a consistent difficulty falling asleep, staying asleep, or lack of overall quality sleep. When experienced multiple times a week for three months or more, it’s considered chronic. Insomnia can occur on its own, or it may be comorbid with a mental health disorder like depression or anxiety, Alzheimer’s disease and dementia, or another health condition. Light therapy can be effective in relieving insomnia in many of these cases.

Circadian Rhythm Sleep Disorders

Some people experience insomnia due to an underlying circadian rhythm sleep disorder. These sleep disorders can develop naturally, as in the case of extreme night owls, or they can be brought on by working an overnight schedule. Even jet lag is technically a circadian rhythm sleep disorder. Light therapy is one of the primary treatments for these disorders.

Jet Lag

Jet lag occurs when your body travels across time zones, and your circadian rhythm remains synchronized with your old location. Until it catches up to your new location, you can feel sleepy in the middle of the day or wake up at 3 am. Simply spending time outside can be a powerful treatment for jet lag, by helping your biological clock realign to the sun. Although, light therapy may help accelerate this process in cases of extreme jet lag when you’ve traveled across several time zones.

Seasonal Affective Disorder

Seasonal affective disorder is a form of seasonal depression. For most people, it occurs in the fall and winter, although some experience it in the spring and summer. SAD is brought on by the changes in sunlight associated with the changing of the seasons, and it can vary in intensity depending on how far from the equator you live. Sleep issues often include difficulty falling asleep and hypersomnia, a tendency to continue feeling sleepy despite getting ten or more hours of sleep per night.

Individuals with SAD have difficulty regulating serotonin , and overproduce melatonin, resulting in depressed mood and lethargy. Light therapy can lift their mood and have an antidepressant effect . One study found that just one 1-hour session of light therapy can significantly reduce depression scores for individuals with SAD. Light therapy can also prevent SAD symptoms in the first place. When compared to those receiving no therapy, individuals with SAD who practice light therapy during the winter are 36% less likely to experience a depressive episode.

Depression

Individuals with non-seasonal depression also commonly experience sleep issues , including insomnia, hypersomnia, and excessive daytime sleepiness. While the research is less conclusive, light therapy also seems to benefit individuals with non-seasonal depression . Light therapy alone can be beneficial for these individuals, although light therapy in combination with an antidepressant tends to be more effective .

Can You Do Light Therapy at Home?

Part of the beauty of light therapy is its accessibility. You can even do light therapy at home. There are a wide variety of light therapy products that allow you to easily integrate light therapy sessions into your daily life. You can read, write, talk on the phone, use your computer, cook, and more, all while practicing light therapy.

Light therapy boxes come in all shapes and sizes, including:

  • Tablet-like devices
  • Floor lamps
  • Desk lamps
  • Table lamps
  • Alarm clocks
  • Wearable visors

You can purchase light therapy boxes online and in stores. In some cases, they are covered by insurance.

It’s important to note that some light therapy boxes are designed for insomnia and sleep disorders, while others are designed to treat skin disorders like psoriasis . Only light boxes designed to relieve sleep and mood symptoms filter out UV light, whereas ones for skin disorders don’t — so ensure the light box you’re considering emits most if not all UV light.

Is Light Therapy Safe?

Light therapy is generally considered very safe. Although, some patients experience side effects when performing light therapy, including eye strain, headache, nausea, hyperactivity, and skin irritation. Sometimes, the side effects go away on their own after a few days . If they continue, consult your doctor. They may recommend changes to your light therapy sessions, such as changing the length, time of day, product, or how close you sit next to the light box.

Some people may be more likely to experience side effects, including individuals with bipolar disorder , or who have skin or eye conditions that make them more sensitive to sunlight.

For this reason, it is important to consult a doctor or sleep specialist before undergoing light therapy. They can advise you on a safe treatment plan, and recommend the appropriate light therapy products and intensity.

Is Light Therapy Right for You?

Light therapy is not considered a cure for insomnia, depression, or other conditions. However, it can be helpful in improving your energy levels and helping you fall asleep or wake up easier. It can take a few days to a few weeks Trusted Source Eliserver Eliserver is a publishing company that aims to help researchers and health care professionals advance science and improve health outcomes for the benefit of society. linkinghub.elsevier.com to start to notice the effects.

In addition to light therapy, there are other steps you can take to help reset your biological clock. These include:

  • Following a regular sleep schedule, on weekdays and weekends
  • Making your bedroom as dark as possible
  • Getting natural sunlight every day, especially in the morning
  • Avoiding electronic use at night
  • Changing the times you exercise and eat

If you think light therapy may be right for you, talk to your doctor.

Do We Lose Sleep to Seasonal Affective Disorder?

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At a Glance:

  • People with seasonal affective disorder (SAD) sleep 52.9 minutes less in October than in September, according to a survey.
  • 70.9% of respondents with SAD also have a sleep disorder, compared to 26.9% of respondents without SAD.
  • 58.2% of respondents with SAD reported using sleep aids in the past month, compared to 26.3% of those without SAD.
  • 70% of respondents with SAD feel tired in the winter, compared to 44.2% of those without it.
  • SAD affects as much as 3% of the U.S. population.

The end of daylight saving time on Nov. 6 signals the beginning of shorter, darker winter days. It also can trigger symptoms of seasonal affective disorder for some people.

Seasonal affective disorder, or SAD, is “a condition in which people experience many symptoms often seen in depression but during times of shorter daylight,” says Dr. Alex Dimitriu, founder of Menlo Park Psychiatry & Sleep Medicine, in Menlo Park, California, and a SleepFoundation.org medical-review panel member. It affects as much as 3% of people in the U.S., with low energy, lack of concentration, irritability, and sleeping issues among the symptoms, he says.

“You might think, ‘If I’m still tired, I’ll get more sleep,’ but with (seasonal affective disorder), the answer isn’t always more sleep.

Dr. Norman E. Rosenthal,
clinical professor of psychiatry at Georgetown School of Medicine

Although some may experience it in the summer, seasonal depression is more common in the fall and winter. When sunlight becomes scarce and we’re feeling fatigued, we may want to get cozy and sleep.

“You might think, ‘If I’m still tired, I’ll get more sleep,’ but with SAD, the answer isn’t always more sleep,” says Dr. Norman E. Rosenthal, a clinical professor of psychiatry at Georgetown School of Medicine in Washington, D.C., who first coined the term “seasonal affective disorder” in the 1980s. “Lying in bed for longer within a dark room with covers over your head is not recommended.”

It might be what some of us are doing this time of year.

In an October 2022 SleepFoundation.org survey of 1,250 U.S. adults, respondents with SAD reported getting 52.9 minutes less sleep in October than in September. They slept less in October than respondents without a diagnosis, despite sleeping more in September. Some 70.9% of people with SAD also reported having a sleep disorder, compared to 26.9% of people without a SAD diagnosis.

As we try to understand more about how we sleep, here’s a look at how the changing seasons and related conditions play into it.

What Role Does Light Play in Seasonal Affective Disorder?

There’s science behind those vitamin D-boosting lamps or light boxes you may see folks buying. Research suggests that low sunlight is a key factor in SAD . Insufficient light exposure can delay or disrupt our internal clocks, or circadian rhythms.

The transition from daylight saving time can exacerbate this issue, says Dr. Chris Winter, owner of Charlottesville Neurology & Sleep Medicine in Charlottesville, Virginia. Waking up when it’s dark out can contribute to feelings of sleepiness and fatigue, he says, taking a real toll on emotional and physical health.

“(Seasonal affective disorder) really is about the perception of light.” — Dr. Chris Winter, Charlottesville Neurology & Sleep Medicine

“(Seasonal affective disorder) really is about the perception of light.” — Dr. Chris Winter, Charlottesville Neurology & Sleep Medicine

Dr. Winter says this is because light heavily influences our physiology.

“SAD really is about the perception of light,” he says. “It causes an imbalance in our circadian rhythm, which doesn’t just control sleep. It oversees hormone release, body temperature, and even blood cell production.”

That may be why 57.7% of survey respondents with SAD reported feeling tired during the fall months compared to 48% in the spring. That increased to 70% during the winter months, when days are at their shortest. Meanwhile, people without a SAD diagnosis reported feeling most tired in the summer. data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==

Bach, a 32-year-old who lives in Illinois and prefers to go by her first initial, has experienced this seasonal shift. She was officially diagnosed with SAD in 2017 but says she has felt its effects for a decade.

“I start seeing symptoms in October, and they usually let up by sometime in April,” Bach says.  “For me, it’s a lack of energy and interest in pretty much anything, and waking up is a problem.”

It can also be a problem for people who live in areas where the sun sets as early as 4 p.m. during those short winter months.

Where Is SAD Most Common?

Winter days can be coldest and darkest in northern states that are farthest from the equator , thanks to the Earth’s tilt causing a lack of direct sunlight. That’s why we have different seasons, after all.

According to the Centers for Disease Control and Prevention’s North America Land Data Assimilation System, which measures the average daily sunlight in the lower 48 states, the least amount of winter sunlight is in the Northeast and Upper Midwest states. data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==

Do folks living in states with less sunlight have higher instances of SAD? And do they sleep differently?

Among survey respondents, 24.4% of people in low-sunlight states had a SAD diagnosis, compared to 15.2% in states with the most sunlight. More than half, or 51.2%, of low-sunlight-state residents felt tired in the fall, compared to 42.2% in high-sunlight states. In the winter, those percentages changed to 50.5% and 40%, respectively.

Meanwhile, 41.7% of people in low-sunlight states had a diagnosed sleep disorder, compared to 38.6% in high-sunlight-states. All, however, had nearly the same sleep latency, or the time it takes to fall asleep.

What Does SAD Mean for Our Sleep?

The sleep story among people with SAD may be one of quantity and quality.

They clock an average of 7 hours and 7 minutes of sleep in September. By early October, that number slips to 6 hours and 14 minutes, which is less than the recommended minimum of seven hours of sleep . By comparison, people without SAD averaged 6 hours and 42 minutes of sleep in September and 6 hours and 25 minutes in early October, a difference of 17 minutes.

Sleeping too little or too much comes down to a lack of restorative sleep, says Dr. Rosenthal, who has studied the quality of sleep in people with SAD .

“They’re missing deep sleep,” he says. “They’re not feeling refreshed.”

In people with SAD, 40.1% of people reported a diagnosis of insomnia, with 24.7% having sleep apnea and 18.5% having restless legs syndrome. Among those without the diagnosis, 14.6% have insomnia, 7.6% have sleep apnea, and 6.1% have restless legs syndrome.

Dr. Rosenthal says that there aren’t studies definitively linking sleep disorders with SAD. But they share things in common.

“[Sleep disorders and SAD] are all aspects of the same dysregulation,” he says.

How Do You Treat SAD?

For many, managing SAD with therapies and lifestyle shifts is key. Some 40.5% of survey respondents with SAD spend their summers in a different location than their winters, compared to just 14% of those without a SAD diagnosis.

Prescriptions and sleep aids are also go-to treatments. Among survey respondents with SAD, more than half (58.2%) reported using sleep aids in the past month. Meanwhile, 37% of people take antidepressants for SAD, 23.8% treat it by changing their sleep regimen, and 15.4% don’t treat it at all.

Experts say staying active and knowing your triggers are good ways to figure out the plan that works best for you. Dr. Dimitriu and Dr. Winter recommend going outside for morning sun and exercise if possible.

“Exercise intrinsically benefits neurotransmitter release to ward away depression,” Dr. Winter says.

If you can’t get real sunlight, the next best bet is a sun lamp or light box, says Dr. Rosenthal, who pioneered the use of light therapy to treat SAD. A higher percentage of respondents say they discontinued light therapy (25.1%) to treat seasonal affective disorder than those who use it currently (21.2%), however.

Dimitriu also suggests supplementing with vitamin D to make up for what you’re not getting from sunlight and looking into cognitive behavioral therapy (CBT).

Antidepressants are another option. They take one to two weeks to start working, if not longer .

Whatever treatment you choose, Dr. Rosenthal says it is also good to accept that SAD happens.

“You change what you can, and you control what you can,” he says. “But you have to realize that sometimes the winter is not going to feel as great as the summer.”

Methodology

The survey commissioned by SleepFoundation.org was conducted on the online survey platform Pollfish on Oct. 2, 2022. Results are from 1,250 survey participants who were ages 18 and older and lived in the United States at the time of the survey. All attested to answering the survey questions truthfully and accurately.

The Dark Side of Daydreaming

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The compulsive, complex fantasy disorder that dominates some people’s daily lives

Some—but not all—maladaptive daydreamers may use daydreaming as a coping strategy.(Shutterstock)

Some—but not all—maladaptive daydreamers may use daydreaming as a coping strategy.

Despite what we’re often taught to believe, daydreaming can be immensely useful. Not only can it be a source of pleasure and a way to relieve boredom, but research shows that our ability to mentally escape the present can also boost creativity, problem-solving, and planning, as well as provide an antidote to loneliness.

Daydreaming, when defined as thoughts that aren’t tied to what you’re currently doing, occupies a good chunk of our waking lives—an average of around 30 percent of the time if you randomly probe people. It’s part of our everyday conscious experience. You might even think of it as our default mode, which we return to, especially when doing things that don’t require a lot of brain power; for example, mundane tasks such as hanging out laundry.

But it’s estimated that 2.5 percent of adults experience a type of excessive daydreaming that’s defined as the disorder “maladaptive daydreaming.” So-called maladaptive daydreamers compulsively engage in vivid fantasies and daydreaming plots so excessively that it interferes with their ability to function in daily life.

What’s Maladaptive Daydreaming?

Maladaptive daydreaming differs from typical daydreaming in several ways.

Unlike typical daydreams, which can be fleeting (lasting seconds), maladaptive daydreamers can spend several hours at a time in a single daydream. According to one study, maladaptive daydreamers spent an average of at least half of their waking hours immersed in deliberately constructed fantasy worlds. These invented worlds are often rich and fantastical, with complex plots and intricate storylines that evolve over many years.

Maladaptive daydreamers’ fantasy worlds are vivid and rewarding, and the need to continue the fantasy can be compulsive and addictive. With maladaptive daydreaming, there’s a strong urge to daydream and a consequential annoyance when this isn’t possible or when the daydreaming is interrupted. Most also find it difficult to stop or even reduce the amount of time they spend daydreaming.

But prioritizing spending time in alternative, imagined realities at the expense of physical and social needs can create problems at work, at school, and in maintaining close relationships. Many people with maladaptive daydreaming report experiencing psychological distress, difficulty sleeping, and feelings of shame about their daydreaming activity—something that they may hide from others.

It’s important to note that immersive daydreaming and vivid fantasy activity aren’t by default maladaptive. What makes daydreaming “maladaptive” is when it becomes difficult to control, when the time to daydream takes precedence over real life, and when the compulsion to daydream interferes with important life goals and relationships.

Why Does It Happen?

Researchers suspect that people who struggle with maladaptive daydreaming may have an innate ability for immersive imaginative fantasies. Many discover this ability early on in childhood, realizing fantasy and daydreams can be used to regulate distress. By creating an inner world of comfort, they’re able to escape from reality.

Some—but not all—maladaptive daydreamers may use daydreaming as a coping strategy. For example, daydreaming activity can distract them from an unpleasant reality, helping them cope with trauma, difficult life events, or social isolation. But doing so can lead to a vicious cycle of compulsive fantasy, where using fantasy to avoid negative emotions exacerbates the urge to daydream.

In many ways, daydreaming becomes an addictive behavior that fuels the very problems it was intended to alleviate. Perhaps unsurprisingly, maladaptive daydreaming tends to occur alongside other disorders, the most common being ADHD, anxiety, depression, and obsessive-compulsive disorder (OCD).

There seems to be a strong relationship between OCD and maladaptive daydreaming. One study found that more than half of participants with maladaptive daydreaming also exhibited signs of OCD. This may suggest possible shared mechanisms between the two disorders, including intrusive thoughts, dissociation, and a lack of cognitive control.

Though maladaptive daydreaming has been garnering an increasing amount of attention online and through social media, it’s not yet formally recognized in psychiatric diagnostic manuals.

This means many health professionals may be unaware of the condition, leading to misdiagnosis or dismissal of symptoms, creating further distress, isolation, and shame for maladaptive daydreamers. Many instead turn to online forums for peer support and recognition.

The fact that maladaptive daydreaming isn’t recognized as a psychiatric condition also means we know little about treatment options. There’s one documented case study published in a peer-reviewed journal showing that a 25-year-old man was able to cut the time he spent daydreaming in half—from nearly three hours daily to less than 1 1/2 hours. This was done over the course of six months using a combination of psychological treatments such as cognitive behavioral therapy and mindfulness.

Although treatment didn’t affect how rewarding his daydreaming felt, he reported improvements in work and social functioning as well as in underlying obsessions. It’s hoped that with increasing recognition and understanding of maladaptive daydreaming, more treatment options will become available for sufferers.