Light has played a crucial role in shaping the behavior and physiology of most species on Earth. For diurnal animals, including humans, natural daylight has been a key regulator of wakefulness, while the onset of darkness signals the time for sleep. This light–dark cycle has been a constant throughout most of our evolutionary history. However, the advent of artificial light has dramatically altered these natural patterns, extending human activity into the night and giving us control over when and how we engage with our environment. While these advancements have brought about numerous benefits, they have also introduced significant challenges to our health.
​
One of the most critical issues arising from the use of artificial light is its impact on sleep and circadian rhythms. The human circadian rhythm, which regulates our sleep-wake cycle, is highly sensitive to light. Disruptions in this rhythm due to irregular light exposure have been linked to various health problems, including sleep disturbances and an increased risk for obesity and metabolic disorders. These conditions have been on the rise globally, partly due to our altered light exposure patterns.

Light is detected by specialized photoreceptors in the retina, including rods, cones, and intrinsically photosensitive retinal ganglion cells (ipRGCs). While rods and cones are primarily responsible for image formation, ipRGCs play a crucial role in non-visual responses to light, such as circadian entrainment and sleep regulation. These cells are particularly sensitive to light at around 480 nm (blue light), which is known to have strong effects on circadian rhythms. The ipRGCs transmit light information to the brain's central circadian pacemaker, the suprachiasmatic nucleus (SCN), which regulates the release of melatonin from the pineal gland. Melatonin is a key hormone that promotes sleep and helps maintain the circadian rhythm by signaling the body when it’s time to sleep.

Beyond sleep regulation, light exposure also influences energy metabolism. During the deepest stage of non-rapid eye movement (NREM) sleep, known as slow-wave sleep (SWS), energy expenditure is at its lowest, indicating that sleep serves as a period of energy conservation. The SCN also drives daily rhythms in the concentrations of various hormones linked to metabolism, such as insulin, glucagon, and corticosterone, which in turn influence energy balance and substrate utilization in the body.
​
The disruption of natural light cycles, particularly through exposure to artificial light at night, can therefore have wide-ranging effects on both sleep and metabolic health. Understanding these mechanisms is critical as we navigate the modern world, where artificial light is ubiquitous and often unavoidable. Balancing our exposure to natural and artificial light may be key to maintaining optimal health and well-being.

The central circadian clock in the SCN is highly sensitive to external light cues, with characteristics such as intensity, duration, timing, and wavelength playing critical roles in regulating sleep and circadian rhythms. Each of these light properties has specific effects on human physiology, with varying degrees of influence depending on their combination and context.

Natural light intensities can range dramatically, from the intense midday sunlight of 20,000 to 100,000 lux to the much dimmer artificial indoor light, which typically ranges between 14 and 430 lux. Human exposure to these varying light levels can significantly influence physiological processes, especially when these exposures occur at night.

Studies have shown that increased light intensity at night can disrupt sleep and shift circadian rhythms. For example, continuous illumination during the dark phase in mice has been linked to increased body mass and reduced glucose processing, even without changes in food intake or activity levels. Similarly, in humans, increasing light intensity at night can lead to melatonin suppression and increased alertness, indicating a phase shift in the circadian rhythm. Epidemiological studies have also documented a relationship between light intensity at night and metabolic health. For instance, brighter bedroom environments have been associated with a higher risk of obesity and metabolic disorders, such as diabetes.

Moreover, even low levels of light at night (as low as 5 lux) can disrupt sleep architecture, leading to changes in sleep stages and a decrease in total sleep time. This disruption in sleep has secondary effects on metabolism, potentially increasing the risk for insulin resistance and other metabolic issues.

In addition to intensity, the duration and timing of light exposure are crucial. Prolonged exposure to artificial light at night can exacerbate its disruptive effects on sleep and circadian rhythms. The timing of light exposure is equally important, with evening exposure being particularly detrimental. Late-day light exposure can delay the onset of melatonin secretion, shifting the circadian rhythm and leading to difficulties in falling asleep and maintaining sleep.

Furthermore, light exposure in the evening has been shown to increase the risk of metabolic disorders. For instance, studies have found that individuals exposed to light in the evening are more likely to develop insulin resistance, which can lead to type 2 diabetes. This effect is partly mediated by the impact of light on the sympathetic nervous system, which regulates glucose metabolism.

While intensity and duration are significant, the wavelength or spectral composition of light also plays a critical role. Blue light, with a wavelength around 480 nm, is particularly effective at suppressing melatonin and disrupting sleep. This has implications for the use of screens and devices that emit blue light, especially in the hours leading up to bedtime.
​
Other characteristics, such as the color temperature of light, flickering, and the type of light source (e.g., LED vs. OLED), also influence physiological responses. For instance, light-emitting diodes (LEDs) often have higher blue light content compared to organic light-emitting diodes (OLEDs), making them more likely to disrupt sleep and circadian rhythms.

The duration of light exposure significantly affects sleep and circadian rhythms in a dose-dependent manner. Research has shown that even a single session of high-intensity light exposure can have profound effects. In a study involving 39 healthy young adults, exposure to 10,000 lux light for varying durations (ranging from 0.2 to 4.0 hours) led to dose-dependent suppression of melatonin and shifts in circadian rhythm. This finding underscores the sensitivity of the circadian system to prolonged light exposure, particularly at high intensities.

The effects of light exposure duration extend beyond circadian disruption and impact metabolic health as well. For instance, in a study of 48 young children, prolonged exposure to light above 200 lux was associated with increased body mass index (BMI), even when controlling for sleep duration, timing, and activity levels. Additionally, observational studies have linked extended screen time, a form of prolonged light exposure, to an increased risk of overweight and obesity in children and adolescents. A meta-analysis further supported this association, highlighting the metabolic consequences of extended exposure to light from electronic devices.

The nature of light exposure, however, is complex. Circadian phase shifts can occur even with brief, intermittent light exposure. In one study, as little as 60 minutes of 2-millisecond light pulses in the evening led to significant phase delays in the circadian rhythm of participants. This finding suggests that not only continuous light exposure but also intermittent light patterns can disrupt circadian timing and potentially affect metabolism.

The timing of light exposure plays a crucial role in determining its impact on the circadian system. Depending on whether light exposure occurs in the early or late evening, the circadian rhythm may either advance or delay. This has important implications for sleep quality and metabolic regulation. For example, exposure to light in the late evening is more likely to phase delay the circadian system, leading to difficulties in falling asleep and potential metabolic disruptions.
​
In summary, both the duration and timing of light exposure are critical determinants of their effects on sleep and metabolism. Prolonged and mistimed light exposure, whether continuous or intermittent, can lead to circadian misalignment and adverse metabolic outcomes. Understanding these dynamics is essential for mitigating the potential negative health effects of artificial light in modern environments.

​Morning bright light exposure is widely recognized as an effective treatment for individuals with Seasonal Affective Disorder (SAD) and winter depression, helping to shift the circadian rhythm and potentially improve metabolic states. Research has shown that such exposure can lower the resting metabolic rate (RMR) in SAD patients and may lead to reductions in body weight and depressive symptoms. Studies also indicate a potential influence on glycemic control, as observed in diabetic patients with winter depression, though the effects on metabolism in individuals without depression are less consistent. The combination of morning light therapy and exercise has shown promise in reducing body fat among overweight individuals. Additionally, morning bright light is effective in improving sleep, making it a viable non-invasive treatment for circadian rhythm and metabolic disorders. Further research is needed to explore these benefits across different populations.

Daytime light exposure in animals is often considered a “dead zone” in the circadian phase-response curve, where light does not significantly reset the circadian rhythm. The presence of this "dead zone" in humans remains uncertain due to differences in activity patterns between diurnal and nocturnal species. Few studies have explored how daytime light exposure impacts human metabolism.

Research shows mixed results: 14 hours of daytime light exposure did not significantly affect 24-hour energy expenditure or fat and carbohydrate oxidation in healthy individuals. However, dim daytime light combined with bright evening light reduced the usual rise in postprandial glucose in insulin-resistant older adults. Additionally, daytime light treatment in individuals with SAD led to weight loss and increased oxygen consumption. Dim light during the day also affected digestion, leading to signs of carbohydrate malabsorption and reduced gastric activity.
​
Daytime light exposure can also influence metabolism during sleep, with studies indicating that dim daytime light and bright evening light may decrease the sleeping metabolic rate. These findings highlight the significant role of daytime light conditions in sleep and overall energy metabolism, warranting further investigation into their long-term health implications.

Extended light exposure during the dark phase can significantly disrupt metabolism. In animals, constant light exposure reduces the amplitude of the circadian rhythm in the suprachiasmatic nucleus (SCN), increases food intake, decreases energy expenditure, and leads to weight gain and reduced insulin sensitivity. This exposure disrupts the regular circadian rhythm and peripheral clocks, contributing to metabolic imbalances.
​
In humans, evening and prolonged light exposure are linked to higher body weight, increased BMI, and a greater risk of obesity. Actigraphy studies have shown a positive correlation between mean light exposure timing, BMI, and sleep midpoint, indicating the role of light in metabolic regulation.
Shift workers, who are exposed to light during atypical hours, consistently show higher risks of metabolic disorders, including overweight, obesity, diabetes, and metabolic syndrome. This population often faces circadian disruption, sleep deprivation, and irregular eating patterns due to their work schedules, further complicating metabolic health.

Evening light exposure also affects energy metabolism during sleep. Studies have shown that exposure to bright light before sleep increases respiratory quotient and decreases fat oxidation, suggesting a shift towards carbohydrate metabolism. This is accompanied by a suppression of melatonin, a hormone crucial for regulating sleep and metabolic processes.

Furthermore, evening light exposure can impair carbohydrate digestion and increase glucose intolerance and insulin insensitivity, especially when combined with disrupted sleep and circadian misalignment. Shift workers and individuals with night eating syndrome are particularly vulnerable to these metabolic disturbances, often showing a preference for high-fat foods and altered dietary intake patterns.

Understanding the timing and intensity of light exposure, along with dietary habits, is essential for minimizing metabolic consequences, particularly in populations with atypical light exposure, such as shift workers. Proper management of light exposure and food intake timing can help maintain circadian rhythm and support healthier metabolic outcomes.

In humans, the activity of the suprachiasmatic nucleus (SCN) is often gauged through endogenous melatonin levels, with nighttime production typically ranging from 10 to 80 μg in young adults. Peak melatonin concentrations vary widely, with one study reporting levels between 2 and 84 pg/mL among a group of 170 individuals. Although melatonin secretion is primarily driven by photic input, its receptors are distributed throughout the body in areas beyond the pineal gland, such as the retina, gastrointestinal tract, bone marrow, skin, and lymphocytes. This widespread distribution means that melatonin’s influence extends beyond regulating sleep and circadian rhythms, playing significant roles in thermoregulation and energy metabolism.
​
Research has demonstrated the critical role of melatonin in metabolic processes. Animal studies involving pinealectomy, which removes the source of melatonin, have shown that the absence of melatonin leads to metabolic abnormalities, including diminished glucose tolerance, reduced glycogen storage in the liver and muscles, and insulin resistance—conditions that mirror those found in diabetogenic syndrome. In humans, similar findings have been observed, with reduced melatonin amplitude and blunted rhythms reported in individuals with type 2 diabetes. Additionally, melatonin interacts with insulin, particularly in individuals with metabolic syndrome, highlighting its vital role in maintaining energy balance and metabolic health.

Exogenous melatonin has been widely studied for its effectiveness in managing sleep disorders and circadian rhythm disruptions, particularly in individuals experiencing jet lag, shift work, or visual impairments. Earlier research has established its role in improving sleep quality and aligning circadian rhythms in these populations. Beyond its influence on sleep, melatonin has garnered attention for its potential effects on human metabolism, particularly in the regulation of lipid and glucose metabolism.

In women with obesity, studies have highlighted a negative correlation between melatonin supplementation and BMI, suggesting potential benefits for weight management. For instance, a three-week randomized crossover trial involving individuals with type 2 diabetes and insomnia revealed that melatonin treatment improved sleep efficiency and reduced wakefulness after sleep onset, though it did not significantly impact glucose or lipid metabolism. Another study focusing on normolipidemic postmenopausal women found that a two-week course of melatonin (6 mg nightly) led to an increase in plasma triglyceride and VLDL cholesterol levels, underscoring the hormone's complex metabolic effects.

The benefits of melatonin extend to the shift-working population, where its administration has been shown to alleviate circadian misalignment and enhance sleep quality, alertness, and energy intake. Notably, a randomized crossover trial demonstrated that melatonin (3 mg) reduced body weight, BMI, waist circumference, and hip circumference in shift workers without altering caloric intake, alongside a significant reduction in circadian misalignment. Another trial over 12 weeks in female shift workers with elevated BMI reported that melatonin administration did not significantly affect energy intake or food choices, indicating that melatonin's effects on weight may be independent of dietary factors.

Interestingly, the interaction between melatonin and light exposure has also been explored, revealing varying effects on metabolism. For example, in a study involving healthy males, nighttime melatonin administration under bright light conditions increased leptin levels and reduced hunger, along with improvements in glucose tolerance and insulin sensitivity. However, contrasting findings were observed in healthy females, where melatonin impaired glucose tolerance, suggesting a potential decrease in insulin sensitivity. These mixed results, likely influenced by differing light conditions across studies, highlight the need for future research to clarify the interplay between melatonin and environmental light.

In summary, while exogenous melatonin shows promise in improving sleep and potentially influencing metabolic outcomes, its effects are nuanced and may vary based on individual factors such as light exposure and underlying metabolic conditions.

Melatonin, a hormone that follows a daily rhythm in vertebrates, also exists in various non-animal sources, such as unicellular algae, food plants, and medicinal herbs. This naturally occurring melatonin can be found in fruits, vegetables, grains, and beverages like coffee, tea, beer, and wine. Some foods, particularly cranberries, coffee, and certain herbs, are known to contain high levels of melatonin. Additionally, melatonin is present in meats like lamb, beef, pork, chicken, and fish. However, the impact of melatonin from these food sources on human physiology, particularly sleep, remains an area of ongoing research, as the concentration of melatonin in foods can vary significantly.

Fruits such as sour cherry, also known as Montmorency cherry, are particularly noted for their high melatonin and tryptophan content, both of which are linked to improved sleep. In studies involving healthy adults, consuming tart cherry juice for a week significantly increased melatonin levels and improved sleep parameters, including total sleep time and sleep efficiency. The sleep-promoting effects of cherry-based products have been further explored in older adults and individuals with insomnia, where improvements in sleep duration, sleep quality, and reduced wakefulness after sleep onset were observed. Moreover, studies on fruits like pineapple, oranges, and bananas have demonstrated elevated serum melatonin concentrations following their consumption, suggesting a potential role in sleep enhancement.

Milk, which naturally contains both tryptophan and melatonin, has also been investigated for its potential to improve sleep. However, the melatonin content in milk can vary widely, making it challenging to measure its exact impact on sleep. Research involving melatonin-enriched milk has shown promising results, particularly in young adults, where significant improvements in sleep satisfaction and reductions in daytime sleepiness were noted. In children, while milk-based evening drinks did not significantly affect overall sleep time, they did reduce nocturnal awakenings and improved memory recall, indicating some benefits. The use of fermented milk with probiotics, such as Lactobacillus casei strain Shirota (LcS), has also shown to improve subjective sleep quality and reduce sleep latency under stressful conditions.

​Grains, including rice, corn, barley, and whole grains, have been identified as high in melatonin, and their consumption has been associated with better sleep quality. For example, a study on cereal enriched with tryptophan demonstrated improvements in sleep efficiency and total sleep time in older adults. The potential hypnotic effects of food-derived tryptophan have also been explored, with evidence suggesting that tryptophan-rich foods, such as de-oiled gourd seeds, can improve insomnia when combined with carbohydrates. Additionally, tryptophan supplementation, particularly when paired with daytime light exposure, has been shown to promote evening melatonin secretion and enhance sleep.

In summary, while melatonin is present in a wide variety of foods, its effectiveness in improving sleep and metabolism requires further investigation. The interaction between melatonin and other nutrients within these foods, as well as the role of environmental factors like light exposure, is complex and necessitates well-controlled studies to fully understand its impact on human health.

Ishihara, Asuka, et al. “The Complex Effects of Light on Metabolism in Humans.” Nutrients, vol. 15, no. 6, 14 Mar. 2023, pp. 1391–1391, https://doi.org/10.3390/nu15061391. 

Bupropion, originally named Amfebutamone, sold under the brand name Wellbutrin, is a medication commonly prescribed for the treatment of major depressive disorder (MDD), as is often used off-label for attention deficit hyperactivity disorder (ADHD), anxiety, obesity, and bipolar disorder. While it has demonstrated efficacy in addressing certain mental health issues, it is essential to examine the potential harms associated with its use, particularly considering its modulation of neurotransmitters like norepinephrine (NE) and dopamine. This article aims to shed light on the risks of Wellbutrin use, with a focus on its implications for pregnant or lactating women. Additionally, we'll explore the idea that the indications for Wellbutrin may stem from underlying nutrition and lifestyle factors rather than a deficiency of the medication.

As of 2021, Bupropion, maintained its position as the 18th most prescribed drug in the United States. With an estimated 29,099,445 prescriptions filled, it remains a widely utilized medication in the realm of psychiatric pharmaceuticals. This notable figure underscores the prevalence of its use in addressing various conditions, including depression and smoking cessation.

The estimated number of patients in the United States receiving Bupropion in 2021 reached 6,412,363. This statistic reflects the significant impact and reach of Bupropion across diverse patient populations. Its popularity could be attributed to its purported effectiveness in managing depressive disorders, ADHD, anxiety, and aiding individuals in smoking cessation efforts.

Wellbutrin functions by influencing the levels of neurotransmitters in the brain, primarily inhibiting the breakdown of norepinephrine and dopamine. While this mechanism contributes to its antidepressant effects, it also raises concerns about potential side effects and risks. Altering neurotransmitter levels can lead to a range of adverse effects, with the most common including:

• anxiety
• dry mouth
• hyperventilation
• irregular heartbeats
• irritability
• restlessness
• shaking
• trouble sleeping

Here are some of the possible harms and common side effects associated with Wellbutrin:

1. Insomnia: Difficulty sleeping is a frequently reported side effect.
2. Dry Mouth: Many users experience a persistent dry mouth.
3. Headache: Headaches are a common complaint.
4. Nausea and Vomiting: Some people may feel nauseous or vomit.
5. Constipation: Gastrointestinal issues, such as constipation, are possible.
6. Dizziness: Users may experience dizziness or lightheadedness.
7. Weight Loss: Appetite suppression can lead to weight loss.
8. Increased Sweating: Excessive sweating is another potential side effect.

Serious Side Effects

1. Seizures: Wellbutrin can increase the risk of seizures, especially at higher doses.
2. Hypertension: Elevated blood pressure has been reported.
3. Mania: In some cases, Wellbutrin can trigger manic episodes in individuals with bipolar disorder.
4. Psychiatric Symptoms: Agitation, anxiety, and psychosis have been observed.
5. Liver Damage: Although rare, Wellbutrin can cause liver injury.

Allergic Reactions

1. Rash and Itching: Skin reactions such as rashes and itching can occur.
2. Swelling: Swelling of the face, lips, tongue, or throat can indicate a severe allergic reaction.
3. Difficulty Breathing: Respiratory issues are a severe sign of an allergic reaction.

Cardiovascular Effects

1. Palpitations: Users may experience an irregular heartbeat or palpitations.
2. Increased Heart Rate: Tachycardia, or an increased heart rate, can occur.

Psychiatric Risks

1. Suicidal Thoughts and Behaviors: Like other antidepressants, Wellbutrin carries a risk of increased suicidal thoughts and behaviors, especially in young adults and adolescents.

Other Considerations

1. Drug Interactions: Wellbutrin can interact with other medications, leading to adverse effects or reduced efficacy.
2. Use in Pregnancy and Breastfeeding: See Below. The safety of Wellbutrin during pregnancy and breastfeeding is not well established and should be discussed with a healthcare provider.

Long-Term Risks

1. Dependence and Withdrawal: Although less common, some users may develop dependence or experience withdrawal symptoms upon discontinuation.

While the approach of inhibiting the reuptake of dopamine and norepinephrine aims to enhance the availability of these neurotransmitters in the brain, an imbalance can lead to adverse effects. Excessive levels or prolonged elevated concentrations of these neurotransmitters may contribute to overstimulation and disrupt normal neural signaling.

Norepinephrine is a neurotransmitter involved in the body's "fight or flight" response, influencing heart rate and blood pressure. Medications that impact norepinephrine reuptake can lead to cardiovascular side effects, including increased heart rate and elevated blood pressure. Individuals with pre-existing cardiovascular conditions may be at a higher risk for complications.

Altered levels of dopamine and norepinephrine can influence mood and behavior. In some cases, inhibiting reuptake may contribute to psychiatric symptoms such as anxiety, restlessness, or irritability. Balancing the desired therapeutic effects with potential adverse psychological consequences is a delicate consideration.

Abruptly discontinuing medications that inhibit dopamine and norepinephrine reuptake can lead to withdrawal symptoms. These symptoms may include mood swings, fatigue, and cognitive disturbances. Additionally, some individuals may develop a dependence on these medications, requiring careful management to taper off gradually.

Dopamine and norepinephrine play roles in regulating sleep and appetite. Disrupting these neurotransmitters can lead to sleep disturbances, insomnia, or changes in appetite. Monitoring and addressing these side effects are crucial for maintaining overall well-being during the course of treatment.

The response to medications that inhibit dopamine and norepinephrine reuptake can vary widely among individuals. Factors such as genetic predispositions, existing medical conditions, and concurrent medications may influence how the body reacts to these interventions. Individualized treatment plans and close monitoring are essential components of responsible prescribing.​

Pregnancy and lactation introduce unique considerations when it comes to medication use. The use of Wellbutrin (bupropion) or any other medication during pregnancy requires careful consideration of potential risks and benefits. While studies on the safety of Wellbutrin during pregnancy are inconclusive, there is evidence suggesting a potential association with adverse outcomes, including preterm birth and low birth weight. Additionally, Wellbutrin and its metabolites are present in human breast milk excretions, raising concerns about its impact on nursing infants including alterations in neurotransmitters. Expectant or breastfeeding mothers should engage in thorough discussions with their healthcare providers to weigh the potential benefits against the risks and explore alternative treatment options.

Here are some considerations regarding the potential harms of taking Wellbutrin during pregnancy:

1. Risk of Birth Defects: Researchers have observed ​a potential association between the use of certain antidepressants, including Wellbutrin, during the first trimester of pregnancy and a slightly increased risk of certain birth defects. However, the absolute risk is generally low. In rabbits, increased incidences of fetal malformations and skeletal variations were observed at the lowest dose tested (25 mg per kg per day, approximately equal to the maximum recommended human dose on a mg per m2 basis) and greater. 
2. Neonatal Complications: Neonatal complications, such as withdrawal symptoms or adaptation issues, have been reported in infants born to mothers who took Wellbutrin during pregnancy. These symptoms are typically transient and managed by healthcare professionals.
3. Preterm Birth and Low Birth Weight: Researchers have observed a possible association between antidepressant use during pregnancy and an increased risk of preterm birth or low birth weight. In rabbits, decreased fetal weights were observed at 50 mg per kg and greater. However, the overall impact is modest, and the reasons for these associations are complex.
4. Persistent Pulmonary Hypertension of the Newborn (PPHN): There have been concerns about a potential link between maternal antidepressant use, including Wellbutrin, and an increased risk of PPHN. However, research results have been inconsistent, and the absolute risk remains low.

Wellbutrin should be used during pregnancy only if the potential benefit justifies the potential risk to the fetus. It's essential for individuals taking Wellbutrin and considering pregnancy, or those who become pregnant while on the medication, to discuss their situation with healthcare professionals. Abruptly stopping antidepressant medication can lead to a recurrence of depressive symptoms, which may have its own set of risks during pregnancy.

Healthcare providers will carefully weigh the potential risks and benefits based on the individual's mental health needs. In some cases, healthcare professionals may recommend continuing the medication, adjusting the dosage, or exploring alternative treatments.

Pregnant individuals should inform their healthcare providers about their medication use and work collaboratively to make informed decisions that prioritize both maternal mental health and the well-being of the developing fetus.

While the active ingredient in Wellbutrin plays a significant role in its pharmacological effects, it's important not to overlook the inactive ingredients in the formulation. While they make up a smaller portion of the overall product, their cumulative impact should not be underestimated, especially considering the frequent administration of the medication.

Though often considered inert, inactive ingredients can still interact with the body in various ways, potentially influencing drug absorption, metabolism, and overall therapeutic efficacy. Moreover, individual sensitivities or allergic reactions to certain inactive ingredients can occur, further emphasizing the importance of evaluating the entire list of components.
​
Even seemingly minor alterations in inactive ingredients can have profound implications, particularly when considering long-term usage. Over time, repeated exposure to these substances may contribute to cumulative effects or unexpected reactions. Therefore, comprehensive scrutiny of all ingredients, active and inactive alike, is essential for a thorough assessment of the safety profile of Wellbutrin and other pharmaceutical products.

The vibrant hues that adorn our favorite processed foods often come from artificial food colorings, but behind the visual appeal lies a potential risk, particularly for pregnant or lactating women. Artificial food color usually contains petroleum and is manufactured in a chemical process that includes formaldehyde, aniline, hydroxides, and sulfuric acids. Most impurities in the food color are in the form of salts or acids. Sometimes lead, arsenic, and mercury may be present as impurities. The U.S. FDA is yet to study the effects of synthetic dyes on behavior in children. 

To date, there are numerous scientific articles highlighting the relationship of consumption of food colorings to the following health conditions:

• Attention Deficit Hyperactivity Disorder
• Attention Deficit Disorder with Hyperactivity
• Hyperkinetic Syndrome
• Anaphylaxis
• Chemically-Induced Liver Damage
• Food Allergies
• Leukocytoclastic Vasculitis
• DNA damage
• Oxidative Stress
• Asthma
• Allergies
• Angioedema
• Excitotoxicity
• Neurodevelopmental Disorders
• Urticaria

Underlying these conditions are the documented mechanics of action that cause physiologic imbalance, which include:

• Cytotoxicity
• Hepatotoxicity
• Genotoxicity
• Mutagenicity
• Neurotoxicity

​Research has raised concerns about the consumption of food colorings and their potential adverse effects, including implications for conditions like ADHD, autism, and gastrointestinal dysfunction.

There is a substantial amount of data exploring the connection between artificial food colorings and ADHD. Researchers suggest that certain artificial colorings may exacerbate hyperactivity and inattention in children with ADHD. Pregnant women, mindful of their diet's impact on fetal development, may choose to limit the intake of foods containing these colorings.

The relationship between food colorings and autism spectrum disorders (and the underlying inflammation in the brain) is a topic of ongoing investigation. Meta-analysis have documented a link, emphasizing the need for caution, especially during pregnancy and lactation. As the developing brain is susceptible to external influences, limiting exposure to artificial additives becomes a consideration for expectant and nursing mothers.

Artificial food colorings have been associated with gastrointestinal disturbances, ranging from discomfort to more severe issues. Pregnant women, already navigating changes in digestion due to hormonal shifts, may choose to minimize exposure to food colorings to promote digestive well-being during this crucial period.

Potential Harms for Pregnant and Lactating Women:

1. Fetal Development: The developing fetus is particularly vulnerable to external influences. Limited research suggests that certain food colorings may cross the placental barrier, potentially impacting fetal development.
2. Breast Milk Composition: Lactating women should be mindful of their dietary choices, as food colorings have been detected in breast milk. While the significance of this transfer is still under investigation, cautious choices can contribute to ensuring the purity of breast milk.
3. Gastrointestinal Sensitivity: Pregnancy often brings about changes in digestion, and artificial food colorings may exacerbate gastrointestinal discomfort. Sensitivity to these additives varies, and pregnant women may choose to adopt a more natural and minimally processed diet.

For pregnant or lactating women concerned about the potential harms of food colorings, opting for a diet rich in whole, unprocessed foods becomes a valuable strategy. Choosing fruits, vegetables, and other naturally colorful sources can provide vibrant flavors without the need for artificial additives.

While the connection between food colorings and adverse health outcomes is an area of ongoing research, pregnant and lactating women may choose to err on the side of caution. Prioritizing a diet that minimizes artificial additives and focuses on nutrient-dense, whole foods is a proactive step toward supporting both maternal and fetal health. Always consult with healthcare professionals for personalized guidance based on individual circumstances and health considerations.

The concerns that arise with the safety of consuming PEG are multifold, including: 

1. Pollution: The process to produce polyethylene glycol requires a chemical reaction known as ethoxylation and the use of compounds known as ethylene oxide and 1,4-dioxane – two chemicals that have well-documented toxic effects on humans.
2. Contamination: PEGs are widely utilized for their ability to enhance penetration and absorption. But this also means that prolonged use or high doses of PEG can significantly enhance your body’s absorption of other toxins and harmful compounds that are found alongside PEGs or within the environment. 
3. Lack of studies: Because polyethylene glycol has numerous derivatives and molecular weights, extensive studies have only been conducted on a handful of different PEG compounds. There is limited information on the real impact of PEGs as a whole and more PEG toxicity research is needed to truly understand this compound’s effects on the human body.

Depending on manufacturing processes, PEGs may be contaminated with measurable amounts of ethylene oxide and 1,4-dioxane. The International Agency for Research on Cancer classifies ethylene oxide as a known human carcinogen and 1,4-dioxane as a possible human carcinogen. Ethylene oxide can also harm the nervous system and the California Environmental Protection Agency has classified it as a developmental toxicant based on evidence that it may interfere with human development. 

1,4-dioxane is also persistent. In other words, it doesn’t easily degrade and can remain in the environment long after it is rinsed down the shower drain. 1,4-dioxane can be removed from cosmetics during the manufacturing process by vacuum stripping, but there is no easy way for consumers to know whether products containing PEGs have undergone this process.In a study of personal care products marketed as “natural” or “organic” (uncertified), U.S. researchers found 1,4-dioxane as a contaminant in 46 of 100 products analyzed. 

While carcinogenic contaminants are the primary concern, PEG compounds themselves show some evidence of genotoxicity and if used on broken skin can cause irritation and systemic toxicity. PEG itself is classified as expected to be toxic or harmful as mentioned on the Environment Canada Domestic Substance List. The industry panel that reviews the safety of cosmetics ingredients concluded that some PEG compounds are not safe for use on damaged skin (although the assessment generally approved of the use of these chemicals in cosmetics). Also, PEG functions as a “penetration enhancer,” increasing the permeability of the skin to allow greater absorption of the ingredients — including harmful ingredients.

Researchers have observed that a large percentage of parents, caregivers, and practitioners described an explosion of neurological side effects seemingly correlated to polyethylene glycol administration. Those side effects include:

• Abnormal behavior
• Anger
• Anxiety 
• Mood swings
• Seizures
• Sensory disturbances

Commonly found in various products, such as medications, laxatives, and skincare items, PEG may lead to the following potential harms:

1. Gastrointestinal Issues: Oral ingestion of PEG, particularly in laxatives or medications, may cause gastrointestinal side effects such as bloating, cramps, gas, nausea, diarrhea, and vomiting.
2. Dehydration: Excessive use of PEG laxatives without adequate fluid intake can lead to dehydration. It's important to follow the recommended dosages and stay hydrated while using PEG-containing products.
3. Allergic Reactions: Although rare, some individuals may be allergic to PEG, leading to allergic reactions like rash, itching, swelling, or difficulty breathing. If any allergic symptoms occur, immediate medical attention is necessary.
4. Renal Impairment: PEG has been associated with cases of renal injury, particularly in individuals with pre-existing kidney conditions. People with kidney issues should use PEG-containing products cautiously under medical supervision.
5. Electrolyte Imbalance: Because of its ability to disrupt the flow of water, PEG laxatives can lead to electrolyte imbalances, which may result in abnormal levels of sodium, potassium, calcium, phosphate, and other electrolytes in the body. Severe electrolyte imbalances can have serious health consequences. Consumption of PEG has also been linked to an increased risk of metabolic acidosis, which is a build-up of acid and toxins in the body.
6. Systemic Absorption: While the systemic absorption of PEG from the gastrointestinal tract is generally low, excessive use or prolonged exposure may increase the risk of systemic absorption, potentially leading to adverse effects.
7. Hypersensitivity and Allergic Reactions: Individuals with a history of hypersensitivity to PEG or related compounds should avoid products containing PEG.  There are have been documented cases of an allergy to PEG. Some cases have even resulted in anaphylaxis – a severe and potentially life-threatening allergic reaction. Due to the risk of exposure to polyethylene glycol, the FDA has issued a warning to anyone with a known or suspected PEG allergy to communicate clearly with healthcare professionals as PEGs can be found lurking in medications, vaccines, contrast agents, and more. Researchers have estimated that approximately 72% of the US population has acquired anti PEG antibodies. The referenced study used blood samples taken from 1990-1999 and earlier, showing a steady increase over time in the percentage of those with antibodies to PEG, making it conservative to estimate, after two decades, that the incidence is closer to 80% today. 

People with pre-existing health conditions, especially those affecting the kidneys, should inform their healthcare providers before using PEG-containing products. As with any substance, individual responses to PEG can vary, and people experiencing adverse effects should seek medical attention promptly. It's important to weigh the risks and benefits of using PEG-based products based on individual health conditions and circumstances.

​Talc is a mineral commonly used in various products such as talcum powder, cosmetics, and personal care items. While talc is considered GRAS for external use, there have been concerns and controversies regarding potential health risks associated with its use, primarily when used in certain ways or in specific product formulations. Here are some of the concerns related to talc:

1. Contamination Concerns: Talc products have been found to be contaminated with substances like asbestos, which is a known carcinogen. While regulations and testing standards are in place to monitor and limit asbestos contamination in talc products, Johnson & Johnson, the maker of Johnson’s Baby Powder, is facing more than 9,000 plaintiffs in cases involving body powders with talc contaminated with asbestos.
2. Ovarian Cancer: There has been some controversy and litigation surrounding the potential link between talcum powder use in the genital area and an increased risk of ovarian cancer in women, due to contamination of asbestos. 
3. Respiratory Issues: Inhalation of talc powder (likely not a concern with the consumption of Wellbutrin), particularly in occupational settings such as talc mining or during certain industrial processes, may pose respiratory risks. Talc is closely related to asbestos, and in some natural deposits, talc may be contaminated with asbestos fibers, which are known respiratory hazards.
4. Pulmonary Effects in Infants: Although likely not a concern with the consumption of Wellbutrin, there have been reports of respiratory distress and other pulmonary issues in infants when talc-containing products, such as baby powders, are used excessively. Inhaling talc powder can be harmful to an infant's developing respiratory system.
5. Skin Irritation: Although likely not a concern with the consumption of Wellbutrin, in some individuals, talc may cause skin irritation or allergies. Redness, itching, or rash may occur, especially in people with sensitive skin.

Individuals concerned about the potential risks of talc-containing products should consider alternatives. As with any substance, moderation and careful use are advisable, and individuals experiencing adverse effects should seek medical advice.

​Titanium dioxide is a widely used pigment and additive in various products, including cosmetics, sunscreens, paints, and food items. While it is generally recognized as safe when used in approved applications, there are concerns about potential health risks associated with certain forms and uses of titanium dioxide. Here are some considerations:

1. Genotoxicity Concerns: Most relevant to the consumption of Wellbutrin, ome studies have suggested that certain forms of titanium dioxide nanoparticles may exhibit genotoxic effects, indicating potential damage to DNA. However, more research is needed to determine the relevance of these findings to human health and to establish safe exposure levels.
2. Potential for Nanoparticle Absorption: Titanium dioxide nanoparticles have raised concerns regarding their potential to penetrate the skin. While research is ongoing, the skin barrier generally prevents the absorption of larger particles. However, nanoparticles may raise questions about their long-term safety, and more studies are needed to understand their effects thoroughly.
   
3. Inhalation Risk (Unlikely a risk with Wellbutrin): Fine particles of titanium dioxide, particularly in the form of nanoparticles, can pose a respiratory risk when inhaled. Occupational exposure in industries such as manufacturing or handling titanium dioxide dust may be associated with respiratory irritation. However, consumer products like sunscreens or cosmetics typically use larger particles that are less likely to be inhaled.

It's important to note that regulatory agencies, such as the U.S. Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA), have assessed the safety of titanium dioxide in approved uses. The permissible limits and specifications vary depending on the application.

Consumers concerned about titanium dioxide can choose products with alternatives or consult with healthcare professionals. As research continues, regulatory agencies may update guidelines to ensure the safe use of titanium dioxide in various products.

It's crucial to recognize that the conditions for which Wellbutrin is prescribed—ADHD, anxiety, obesity, and bipolar disorder—may not be caused by a deficiency of Wellbutrin itself. Rather, these conditions are complex and multifaceted, often influenced by underlying nutrition and lifestyle factors. Addressing these root causes is fundamental to comprehensive and sustainable mental health care.

Depression, a complex and pervasive mental health condition, often finds its roots in a myriad of factors, extending beyond the realm of neurochemistry to include nutrition and lifestyle elements. Understanding and addressing these underlying factors can play a pivotal role in comprehensive depression management. Here's a closer look at the nutrition and lifestyle aspects that contribute to this intricate mental health landscape:
1. Dietary Choices:

• Nutrient Deficiencies: Inadequate intake of essential nutrients, such as omega-3 fatty acids, vitamin D, B-vitamins, and minerals like zinc and magnesium, has been linked to an increased risk of depression. A diet rich in whole foods and diverse nutrients contributes to optimal brain function and mood regulation.

2. Gut-Brain Connection:

• Microbiome Health: The gut-brain axis underscores the bidirectional communication between the gut and the brain. An imbalance in gut microbiota, often stemming from poor dietary habits and antibiotic use, may contribute to inflammation and impact mental health. Probiotics and a fiber-rich diet can foster a healthy gut environment.

3. Blood Sugar Regulation:

• Stable Blood Sugar Levels: Fluctuations in blood sugar levels can affect mood and energy levels. Consuming a balanced diet with complex carbohydrates, fiber, and adequate protein helps regulate blood sugar and prevents energy crashes that may contribute to depressive symptoms.

4. Physical Activity:

• Exercise Benefits: Regular physical activity has been consistently associated with improved mood and reduced depressive symptoms. Exercise promotes the release of endorphins, neurotransmitters that act as natural mood lifters. Incorporating movement into daily routines is a valuable component of depression management.

5. Sleep Hygiene:

• Quality Sleep: Disrupted sleep patterns and insomnia are common features of depression. Prioritizing good sleep hygiene, including consistent sleep schedules, a comfortable sleep environment, and limiting screen time before bed, fosters better sleep quality and supports mental well-being.

6. Stress Management:

• Mind-Body Practices: Chronic stress is a significant contributor to depression. Mindfulness techniques, meditation, yoga, and other stress-reduction practices play a crucial role in managing and preventing depressive symptoms by promoting relaxation and emotional resilience.

7. Social Connections:

• Supportive Relationships: Social isolation and a lack of meaningful connections can contribute to depressive feelings. Nurturing positive relationships and maintaining a strong social support system are integral to emotional well-being.

Recognizing the impact of these nutrition and lifestyle factors on depression emphasizes the importance of a holistic approach to mental health. Integrating dietary changes, exercise, sleep hygiene, stress reduction, and social engagement into depression management plans provides individuals with a comprehensive toolkit for fostering mental well-being. As with any health concern, consultation with healthcare professionals is crucial to tailor interventions to individual needs and circumstances.

As with many psychotropic medications, Wellbutrin (bupropion) requires careful consideration when discontinuing to minimize the risk of withdrawal symptoms. Abruptly stopping Wellbutrin, also known as going "cold turkey," can lead to uncomfortable and potentially distressing withdrawal symptoms. It is crucial to approach the discontinuation of Wellbutrin with a gradual tapering process, personalized to individual needs, to ensure a smoother transition.

Withdrawal symptoms, often associated with sudden cessation of psychotropic drugs, can manifest as a range of physical and psychological discomforts. These may include dizziness, headaches, irritability, mood swings, insomnia, and flu-like symptoms. The severity and duration of withdrawal symptoms can vary from person to person.

To mitigate the risk of withdrawal symptoms, the American Psychiatric Association recommends a tapering approach for all antidepressants, including Wellbutrin. Tapering involves gradually reducing the dosage over a specified period, allowing the body to adjust to the decreasing levels of the medication.

It is paramount not to discontinue Wellbutrin without consulting your healthcare provider. Your doctor can create a personalized taper schedule based on factors such as the duration of your medication use, your current dosage, and any specific symptoms you may be experiencing. Tapering is typically done over 6 to 8 weeks to provide a gradual adjustment.

Every individual responds differently to medication changes. Your doctor can tailor the taper schedule to your unique needs, ensuring a careful balance between minimizing withdrawal symptoms and maintaining mental health stability.

If you begin to experience withdrawal symptoms during the tapering process, it is crucial to communicate promptly with your healthcare provider. They may need to reassess your taper schedule or make adjustments based on your symptoms. Restarting Wellbutrin can often alleviate withdrawal symptoms within a few days.

The journey of tapering off Wellbutrin is a collaborative effort between you and your healthcare provider. Open communication about your experiences and any emerging symptoms allows for adjustments that prioritize your well-being throughout the process.

In the realm of psychotropic medications, a thoughtful and gradual approach to discontinuation is key. Tapering off Wellbutrin under the guidance of your healthcare provider not only minimizes the risk of withdrawal symptoms but also ensures a smoother transition, prioritizing your mental health. Remember, your doctor is your ally in this process, and together, you can navigate the complexities of tapering to promote your overall well-being.

“Bupropion - Drug Usage Statistics, ClinCalc DrugStats Database.” Clincalc.com, 2021, clincalc.com/DrugStats/Drugs/Bupropion. Medical Expenditure Panel Survey (MEPS) 2013-2021. Agency for Healthcare Research and Quality (AHRQ), Rockville, MD. ClinCalc DrugStats Database version 2024.01.

“Wellbutrin: Package Insert / Prescribing Information.” Drugs.com, www.drugs.com/pro/wellbutrin.html.

​Starr P, Klein-Schwartz W, Spiller H, Kern P, Ekleberry SE, Kunkel S. Incidence and onset of delayed seizures after overdoses of extended-release bupropion. Am J Emerg Med. 2009 Oct;27(8):911-5. doi: 10.1016/j.ajem.2008.07.004. PMID: 19857406.

​Spiller, Henry A., et al. “Bupropion Overdose: A 3-Year Multi-Center Retrospective Analysis.” The American Journal of Emergency Medicine, vol. 12, no. 1, Jan. 1994, pp. 43–45, https://doi.org/10.1016/0735-6757(94)90195-3. Accessed 28 Nov. 2021.

Bakthavachalu, Prabasheela, et al. “Food Color and Autism: A Meta-Analysis.” Advances in Neurobiology, vol. 24, 2020, pp. 481–504, pubmed.ncbi.nlm.nih.gov/32006369/#:~:text=Many%20families%20with%20autistic%20children, https://doi.org/10.1007/978-3-030-30402-7_15.

Hussain, Sunny Z., et al. “Probable Neuropsychiatric Toxicity of Polyethylene Glycol: Roles of Media, Internet and the Caregivers.” GastroHep, vol. 1, no. 3, May 2019, pp. 118–123, https://doi.org/10.1002/ygh2.336. 

Sellaturay, Priya, et al. “Polyethylene Glycol–Induced Systemic Allergic Reactions (Anaphylaxis).” The Journal of Allergy and Clinical Immunology: In Practice, Oct. 2020, https://doi.org/10.1016/j.jaip.2020.09.029.

“Drugs & Medications.” Webmd.com, 2019, www.webmd.com/drugs/2/drug-17118/polyethylene-glycol-3350-oral/details.

​Black RE, Hurley FJ, and Havery DC. “Occurrence of 1,4-dioxane in cosmetic raw materials and finished cosmetic products.” Int J PharJ AOAC Int. 84, 3 (May-Jun 2001):666-70.

Brashear, A. et al. “Ethylene oxide neurotoxicity: a cluster of 12 nurses with peripheral and central nervous system toxicity.” Neurology 46, 4 (Apr 1996):992-8.

California. EPA. Office of Environmental Health Hazard Assessment. Chemicals Known to the State to Cause Cancer or Reproductive Toxicity. February 5, 2010.https://www.oehha.org/prop65/prop65_list/files/P65single020510.pdf

Environmental Health Association of Nova Scotia. Guide to Less Toxic Products.Halifax: EHANS, 2004. https://www.lesstoxicguide.ca/index.asp?fetch=personal#commo.

OCA (Organic Consumer Association). 2008. Consumer alert. Cancer-causing 1,4-dioxane found in personal care products misleadingly branded as natural and organic. Available: https://www.organicconsumers.org/bodycare/DioxaneRelease08.cfm

Wangenheim J and Bolcsfoldi G. “Mouse lymphoma L5178Y thymidine kinase locus assay of 50 compounds.” Mutagenesis 3, 3 (May 1988):193-205.

Biondi O, Motta S, and Mosesso P. “Low molecular weight polyethylene glycol induces chromosome aberrations in Chinese hamster cells cultured in vitro.” _Mutagenesis_17, 3 (May 2002):261-4.

Lanigan, RS (CIR Expert Panel). “Final report on the safety assessment of PPG-11 and PPG-15 stearyl ethers.” Int J Toxicol.20 Suppl 4 (2001):13-26

Cosmetic Ingredient Review. Ingredient Reports — Quick Reference Table (summarizing publications through Dec 2009). https://www.cir-safety.org/staff_files/PublicationsListDec2009.pdf

Epstein, S with Fitzgerald, R. Toxic Beauty. Dallas: BenBella Books, 2009: 158-9.

Chen, Tao , et al. “Genotoxicity of Titanium Dioxide Nanoparticles.” Journal of Food and Drug Analysis, vol. 22, no. 1, 1 Mar. 2014, pp. 95–104, https://www.sciencedirect.com/science/article/pii/S102194981400009X, https://doi.org/10.1016/j.jfda.2014.01.008.

Notice this "U" shape in the curve when examining the relationship between RT and morbidity and mortality. This curve suggests that some RT is clearly beneficial, but has the volume of RT increases past a certain point the benefits drop and it becomes harmful. The concept of a "biphasic response" is fundamental to understanding hormesis. It describes the characteristic dose-response relationship observed in hormetic processes, where a substance or stressor elicits opposite effects at low and high doses. The response can be visualized as a U-shaped or J-shaped curve, illustrating the beneficial effects at low doses and potential harm at higher doses. ​

Paluch, Amanda E, et al. “Resistance Exercise Training in Individuals with and without Cardiovascular Disease: 2023 Update: A Scientific Statement from the American Heart Association.” Circulation, 7 Dec. 2023, https://doi.org/10.1161/cir.0000000000001189. Accessed 11 Dec. 2023.

Momma H, Kawakami R, Honda T, Sawada SS. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med. 2022 Jul;56(13):755-763. doi: 10.1136/bjsports-2021-105061. Epub 2022 Feb 28. PMID: 35228201; PMCID: PMC9209691.

Hydrogen comes in two “flavors”: regular hydrogen, which is actually called protium, and deuterium. Deuterium has all of the same properties as hydrogen, except that it's twice as big and heavy. This is due to an added neutron paired with the proton in the nucleus. Because of this, deuterium is also referred to as "heavy hydrogen," and it actually behaves quite differently from regular hydrogen in chemical reactions and in our bodies.

In nature, deuterium helps things grow. For example, deuterium is biologically necessary for growth in babies, teenagers, and developing plants and animals. But once you stop growing, having too much deuterium in your cells can result in mitochondrial dysfunction and lead to premature aging, metabolic problems, and disease.

Deuterium is like thick, gluggy oil  - when you put thick oil into an engine, the engine sputters, makes strange noises, and eventually breaks.


Nature has put systems in place to deplete deuterium and protect the nanomotors, or "little engines," in our cells’ mitochondria from coming into contact with this thick oil.


However, the side effects of a modern life - pollution, global warming, processed foods, less healthy lifestyles, etc. - have resulted in many people having way too much deuterium inside their cells. This results in an inability to effectively deplete deuterium and the destruction of our nanomotors.


This starts a vicious cycle of deuterium building up and breaking more of our nanomotors. Fewer nanomotors means less energy and more sickness and disease.

While deuterium is a natural and essential element, its presence has increased in the modernized environment within the food, atmosphere, and water. Deuterium levels is food will vary based o where that food is grown - deuterium is highest in the equator and in low elevations. Foods high in fat, as well as green plants, including algae and spirulina, which contain high amounts of chlorophyll, are lower in deuterium than fruits, roots, and underground vegetables. As it turns out, GMO foods tainted with glyphosate, as well as processed, synthetically made foods, possess high amounts of deuterium.

There are various lifestyle practices that have led to increased deuterium levels including a lack of sleep, particularly deep REM sleep. In addition, breathing shallow and fast via the mouth and chest also contributes to elevated levels of deuterium.

Researchers have demonstrated that elevated of deuterium can contribute to:

• Chronic fatigue
• Diminished deep and REM sleep
• Anxiety and depression
• Increased aging, leading to to diseases like diabetes, cardiovascular disease, and Alzheimer's
• Increased cancer cell growth
• Immune dysregulation

Over the course of the past century, the Western culture has faced numerous health epidemics, from obesity to opioids. Today we are facing an epidemic of a different nature. The epidemic of loneliness.

We're more connected than ever, but are we feeling more alone? In the last 50 years, rates of loneliness have doubled in the United States. In a survey of over 20,000 American adults, it was found that almost half of respondents reported feeling alone, left out, and isolated. Further, one in four Americans shared that they rarely feel understood, and one in five people believe they rarely or never feel not close to people. Loneliness is on the rise for Americans regardless of geographic location, gender, race, or ethnicity.

Human beings did not evolve to be alone. Sociality plays a fundamental part in the wellbeing of Homo sapiens. Conversely, social isolation and loneliness are known risk factors for premature death, more so than being obese (Holt-Lunstad et al., 2015). Individuals who feel socially isolated and alone also have higher rates of cardiovascular disease, alcoholism and suicidality, physical diseases related to stress and compromised immune function, and in later life, greater risk of degenerative dementia. Even worse, researchers have observed that geriatric individuals who are considered lonely have a 45% increased risk of mortality (Leland, 2012; Perissinotto, Stijacic Cenzer and Covinsky, 2012). 

Moreover, lonely individuals experience reductions in reasoning and creativity. In addition to these reduced abilities, loneliness affects workplace productivity, as lonely individuals report less job satisfaction and are more likely to face unemployment. Not surprisingly, loneliness is commonly correlated with mental health concerns such as anxiety and depression. Similarly, loneliness is often associated with poor coping mechanisms, such as compulsive technology use, smoking, and self-harm. In other words, loneliness has both physical and psychological implications, many of which could be long term.

Before determining yourself as lonely, there is a difference between being alone and feeling lonely. Being alone and feeling lonely are not mutually dependent. Loneliness is a subjective experience, a feeling of sadness stemming from isolation or abandonment. But, a person can be alone without feeling lonely, since alone describes a state of being and lonely describes an emotional response to one's circumstance. For example, most people don't feel sad when they go to the restroom by themselves. A person can be alone in the sense that no other people are present, or alone in the sense that they are unaccompanied, even in a crowd.

When assessing loneliness, introverted and extroverted personalities should be taken into account, because some people enjoy the presence of being alone with themselves, whereas others are dependent on others to cope with not being by themselves. Being at either end of the spectrum, whether it is total isolation or complete dependence, is not considered a healthy behavioral pattern.

The predictors of loneliness is the basis for the identification of factors that cause and contribute to loneliness. The are three broad categories that influence the feeling of loneliness:

• problems with relationships;
• traumatic experiences;
• and, personal and developmental variables.

  
These categories may be subdivided into multiple factors that increase loneliness:

1. Personality: There are several personality factors that contribute to loneliness, including but not limited to, anxiety, an inability to assert oneself, and hyper-sensitivity. A victim mentality, a poor self concept, an external locus of control and shyness are other aspects of the personality that contribute to loneliness.
   
2. Affect: Loneliness is linked to negative affect and is typified in conditions such as depression, boredom, hopelessness, aggression, stress, anger, restlessness and tension.
3. Depression: A complicated vicious circle makes diagnosis tricky: people with poor social skills are more inclined to become depressed and yet depressed people are inclined to be lonely. There is a difference between depression and loneliness.
4. Problems in relationships: A lack of feelings of belonging, support and intimacy caused by poor communication promote loneliness. Social estrangement and separation and rejection also contribute to loneliness.
5. Marital status: Married people usually feel less lonely - but this is not the case when marriages are unfulfilling. Loneliness in marriage is linked to a lack of intimacy. Major changes that promote social isolation consist of events such as leaving home, a new career, separation from loved ones, breaking off a major relationship and moving house.
6. Illness or physical disability may lead to limited contact with other people.
7. Religious faith: Religions with strict behavioral prescriptions are likely to isolate individuals from free social interaction, potentially resulting in loneliness.
8. Academic achievement: Researchers have observed that students whose academic performance is poor are more likely to be lonely.
9. Leisure activities that alienate people from each other are watching television and surfing the Internet.

While it is impossible to avoid loneliness completely, it may be alleviated. It is recommended to investigate the contributory factors towards loneliness because knowledge of these may substantially lessen the impact of loneliness on people's mental health status. Such knowledge will contribute to an improved quality of life, productivity and health.

The "loneliness phenotype" can be triggered by sleep deprivation. Researchers have observed that a lack of sleep induces critical changes within the brain, altering behavior and emotions, while also disturbing essential metabolic processes and influencing the expression of immune-related genes. The end result is that people who are sleep-deprived avoid social interaction. This asocial profile is recognizable by other people, who, in turn, shun the sleep-deprived people in a psychosocial loop that perpetuates in a vicious cycle of loneliness and other mental health disorders.

Ali, S. (2018). What You Need to Know About the Loneliness Epidemic. [online] Psychology Today. Available at: https://www.psychologytoday.com/us/blog/modern-mentality/201807/what-you-need-know-about-the-loneliness-epidemic [Accessed 1 Sep. 2019].

Harris, R. (2015). Are we lonelier than ever?. [online] The Independent. Available at: https://www.independent.co.uk/life-style/health-and-families/features/the-loneliness-epidemic-more-connected-than-ever-but-feeling-more-alone-10143206.html [Accessed 1 Sep. 2019].

Holt-Lunstad, J., Smith, T., Baker, M., Harris, T. and Stephenson, D. (2015). Loneliness and Social Isolation as Risk Factors for Mortality. Perspectives on Psychological Science, 10(2), pp.227-237. https://doi.org/10.1177/1745691614568352

Leland, K. (2012). Loneliness Linked to Serious Health Problems and Death Among Elderly. [online] UC San Francisco. Available at: https://www.ucsf.edu/news/2012/06/98644/loneliness-linked-serious-health-problems-and-death-among-elderly [Accessed 1 Sep. 2019].

Perissinotto, C., Stijacic Cenzer, I. and Covinsky, K. (2012). Loneliness in Older Persons. Archives of Internal Medicine, 172(14). https://doi.org/10.1001/archinternmed.2012.1993

Ben Simon, E. and Walker, M. (2018). Sleep loss causes social withdrawal and loneliness. Nature Communications, 9(1). https://doi.org/10.1038/s41467-018-05377-0

What is the fastest way to health? It's simply honesty being honest with yourself. We each have four doctors within ourselves: Dr. Happiness, which is what is our concept of what makes us happy (what am you living for?); Dr. Quiet which is how do you create adequate rest to regenerate yourself to have a clear mind and to let my body recover from any stress; Dr. Diet (how do you tune into your body's particular nutritional needs?); and Dr. Movement, which is the difference between Working Out and Working In and putting those movement types to use in your life.

Have you ever wondered what the health impact of a stressful day was? Will you perform well during your long run or training session tomorrow morning? Is there anything you can do today that would improve your ability to have a better day tomorrow? HRV may be a piece of data that could help you answer these questions.

HRV is simply a measure of the variation in time between each heartbeat, also known as the RR interval. This variation is controlled by a primitive part of the nervous system called the autonomic nervous system (ANS). The ANS works regardless of our desire and regulates, among other things, our heart rate, blood pressure, breathing, and digestion. The ANS is subdivided into two large components, the sympathetic and the parasympathetic nervous system, also known as the fight-or-flight mechanism and the relaxation response.

The brain is constantly processing information in a region called the hypothalamus. The hypothalamus, through the ANS, sends signals to the rest of the body either to stimulate or to relax different functions. It responds not only to a poor night of sleep, or that sour interaction with your boss, but also to the exciting news that you got engaged, or to that delicious healthy meal you had for lunch. Our body handles all kinds of stimuli and life goes on. However, if we have persistent instigators such as stress, poor sleep, unhealthy diet, dysfunctional relationships, isolation or solitude, and lack of exercise, this balance may be disrupted, and your fight-or-flight response can shift into overdrive.

HRV is a noninvasive way to identify these ANS imbalances. If a person’s system is in more of a fight-or-flight mode, the variation between subsequent heartbeats is low. If one is in a more relaxed state, the variation between beats is high. In other words, the healthier the ANS the faster you are able to switch gears, showing more resilience and flexibility. Over the past few decades, research has shown a relationship between low HRV and worsening depression or anxiety. A low HRV is even associated with an increased risk of death and cardiovascular disease (Buccelletti et al., 2009; Tsuji et al., 1994).

People who have a high HRV may have greater cardiovascular fitness and be more resilient to stress. HRV may also provide personal feedback about your lifestyle and help motivate those who are considering taking steps toward a healthier life. It is fascinating to see how HRV changes as you incorporate more mindfulness, meditation, sleep, and especially physical activity into your life. For those who love data and numbers, this can be a convenient way to track how your nervous system is reacting not only to the environment, but also to your emotions, thoughts, and feelings.

The gold standard to measure HRV is to analyze a long strip of an electrocardiogram, the test that occurs frequently in medical offices where wires are attached to the chest. But over the past few years, several companies have created heart rate monitors that sync with apps that do something similar. The accuracy of these methods is still under scrutiny, but the technology is improving substantially. A word of caution is that there are no agencies regulating these devices, thus they may not be as accurate as claimed to be. With that said, the easiest and cheapest way to check HRV is to buy a chest strap heart monitor (e.g., Polar H10) and download a free app (e.g., Elite HRV) to analyze the data. The chest strap monitor tends to be more accurate than wrist or finger devices. Check your HRV in the mornings after you wake up, a few times a week, and track for changes as you incorporate healthier interventions.

Tracking HRV may be a great tool to motivate behavioral change for some. HRV measurements can help create more awareness of how you live and think, and how your behavior affects your nervous system and bodily functions. While it obviously can’t help you avoid stress, it could help you understand how to respond to stress in a healthier way. While there are questions about measurement accuracy and reliability, if you decide to use HRV as another piece of data, do not get too confident if you have a high HRV, or too scared if your HRV is low. Think of HRV as a preventive tool, a visual insight into the most primitive part of your brain.

Far from the metronome we might assume it to be, the healthiest heart beat follows a fractal pattern, with varying lengths of time separating each pulse (Tapanainen et al., 2002; Yaniv, Y., Lyashkov, A. E., Lakatta, E. G., 2013). A higher HRV suggests a relaxed, low-stress physiological milieu, while a lower HRV indicates a need for recovery, rest, and sleep. Therefore, in order to increase HRV, generally speaking, a more relaxed, low-stress environment is desirable. While there are a number of ways to reduce stress and increase relaxation, here are some examples that have been observed to increase HRV:

• Allocate time for rest
• Drink green tea (or take L-theanine) (Fiorino et al., 2012)
• Don't procrastinate (Dimitriev, Dimitriev, Karpenko, & Saperova, 2008; Tharion, E., Parthasarathy, S., & Neelakantan, N., 2009)

• Reduce commuting time and overtime (Kageyama et al., 1998)
• Work a job with a high reward to work ratio (Hintsanen et al., 2007; Loerbroks et al., 2010)
  
• Practice forgiveness (Patel, 2013)
  
• Practice yoga (Patil et al., 2013; Tyagi & Cohen, 2016)
• Practice meditation (Krygier et al., 2013; Nesvold et al., 2011)
• Listen to calm, relaxing music (Da Silva, 2014; Valenti et al., 2013)
• Breathe deeply and slowly (Török, T., Rudas, L., Kardos, A., Paprika, D., 1998)
• Try forest bathing (Lee et al., 2011)
• Consume omega-3 fatty acids (Sauder et al., 2013)

Physiologically, fasting:

• Stabilizes blood sugar
• Reduces insulin levels and improves insulin resistance
• Recovers and regenerates the gastrointestinal and immune system
• Increases ketone production
• Increases metabolic rate
• Removes damaged cells
• Reduces hunger
• Reduces excess body fat
• Reduces level of hormones thought to promote cancer
• Reduces the rate of aging
• Sheds excess body fat
• Protects brain function

The only other strategy that has so many research-baked benefits for longevity is long-term calorie restriction, which requires a significant long-term reduction in the amount of food you eat so that you are essentially living on the brink of starvation. Compliance with calorie-restricted diets is abysmal. Fortunately, there are many ways to fast, and there is likely a form of fasting out there that you will be able to tolerate and incorporate into your life. It's important for you to remember that fasting can provide nearly identical benefits without the pain, suffering, and compliance challenges of calorie restriction.

Instead of regulating how much food you eat, as with long-term calorie restriction, you only need to modify when you eat - and of course wisely choose the foods you do eat.Simply cycling between periods of eating and fasting on a daily, weekly, or monthly schedule has been shown to provide many of the same benefits as long-term calorie restriction. Choosing when to eat and when to fast in this way is known as "intermittent fasting."

Intermittent fasting is rapidly growing in popularity for the simple reason that it works. It does so whether you're trying to loss excess body fat or improve biofeedback for optimal health. As a general rule, intermittent fasting involves cutting calories, in whole or in part, either a couple of days a month or a week, every other day, or even daily.
 
There are many ways to fast, from consuming nothing but water for two to three days each month to eating a normal amount of calories every day but during a restricted window of time so you still get a good long stretch without food intake during each 24-hour period.

Here's a brief overview of a couple of different options:

2- to 3-Day Water Fast
It is generally not recommended to go without food for any period longer than about 18 hours. However, if you are overweight and have serious health challenges, a medically supervised water fast may be appropriate.

A water fast consists of consuming nothing but water and some minerals for a finite period of time. This type of fast can give you a shorter transition into fat burning because the body will rapidly burn through glycogen stores and begin using fat for energy.

This fast may be appropriate if you have just received a very serious diagnosis, such as brain cancer. Although if you are limited by any of the following conditions, consult with your health care practitioner before embarking of this type of fast:

• Already underweight
• Nutritionally compromised
• Taking diuretics or blood pressure medications
• Have low blood pressure
• Have diabetes, thyroid disease, chronically low sodium levels, or cardiovascular disease

5-Day Fast
This fast consists of spending five consecutive days of each month on a modified fast. You do not abstain from food entirely during these days. On the first day, you eat about 1,000 to 1,100 calories, followed by 725 calories on the remaining four days. As with all fasting options, the foods you do eat should be low in net carbohydrates and protein, and high in healthy fats.

Researchers have observed when people who have fasted five consecutive days once a month for three consecutive months saw improvements in biomarkers for cell regeneration. Risk factors for diabetes, cancer, cardiovascular disease., and aging also declined (Brandhorst et al., 2015).

Beware that is can be quite challenging to go for a full five days with very little food, especially if you've never fasted before, so you may want to work your way up slowly to this type of fast. Remember, "low and slow."

1-Day Fast
With this fast, you skip eating for one day of every week, consuming only water on that day. Your fast should be broken with a regular-sized meal, and you can maintain your regular exercise program without any special diet recommendations for workout days.

Fasting for 24 hours can be rough for some people, but eating a high-fat low-carb diet can make a 24-hour fast easier, as a higher fat diet will tend to normalize your hunger hormones and provide improved satiety for longer periods of time. You can also fast from dinner to dinner, skipping a full 24 hours of eating while still eating each day.

Alternate-Day Fasting
This program consists of eating on one day, and not eating on the next. During fasting days you restrict your eating to one meal of about 500 calories. On nonfasting days, you can eat normally.

When you include sleeping time, your fast can end up being as long as 32 to 26 hours. According to Krista Varady, Ph.D., author of The Every-Other-Day Diet, alternate-day fasting can help you lose up to two pounds of body fat per week.

Another benefit to alternate-day fasting is that your body tends to adapt to the regularity of the program. In clinical trials, about 90% of participants were able to stick to alternate-day fasting, whereas the other 10% dropped out within the first two weeks.

Peak Fasting
This form of fasting is by far the easiest to maintain once your body has shifted over from burning sugar to burning fat as its primary fuel, and it also appears to support steady circadian rhythms.

Peak Fasting is done every day rather than a few days per week or month. However, you can certainly cycle in off days to suit your schedule or social commitments - this flexibility is another major benefit of Peak Fasting. If circumstances allow, it is recommended implementing this type of fasting about five days a week. The process is quite simple.

The crux of Peak Fasting is to restrict your eating each day to a 6- to 11-hour window. As a result you will avoid eating for 13 to 18 hours every day. The simplest way to implement this type of fasting is to stop eating at least three hours before bed and then delay your first meal of the following day until at least 13 hours have passed since you last ate.

This may seem like an awfully long time to go without eating on a daily basis, but once you have transitioned to burning fat as your primary fuel, you won't experience those frequent hunger pains. Another benefit of Peak Fasting is that you will be able to go hours without a dip in energy because fat provides a continuous source of fuel. This is in contrast to glucose, which triggers glucose/insulin spikes, frequent hunger pains, and energy crashes as cues to consume more high-carb foods.

Regardless of the fasting program you choose, or even if you choose not to adapt any formal type of fasting, you should stop eating at least three hours before you go to bed. This simple change can help optimize your mitochondrial function and prevent cellular damage. Many factors influence why you will reap health benefits if you develop the habit of not eating within three hours of bedtime:

• When you are sleeping, your energy needs are at their lowest, and providing excess fuel at this time will result in the production of excessive amounts of damaging free radicals.
• Sleep is your body's time for detox and repair, and needing to digest a meal during sleep will impair these important processes.
• Nighttime is a common time for your body to use ketones for energy, since glycogen stores are typically depleted within 18 hours (13 hours if you are eating low quantities of carbohydrates), and eating too close to bedtime can replenish glycogen stores and prevent the body from burning fat for overnight fuel.
• Not eating for at least three hours before bed enables you to extend that period of time without eating food on a daily basis.

A compilation of scientific literature published in 2011 provides much of the experimental work supporting the advice from eating too close to bedtime. The message is clear: since the body uses the least amount of calories when sleeping, eating close to bedtime adds excess fuel which will generative excessive free radicals that will damage the tissues, accelerate aging, and contribute to chronic disease (Pamplona, 2011).

Although intermittent fasting, particularly Peak Fasting, is a powerful way to improve your physiological function all the way down to the mitochondrial level, it is not for everyone. Individuals taking medications, especially those with diabetes, need medical supervision; otherwise there is a risk of hypoglycemia.

If you have serious adrenal challenges or chronic renal disease, are living with chronic stress (adrenal fatigue), or have cortisol dysregulation, you would likely need to resolve these issues before implementing intermittent fasting. Also, if you have a disease called porphyria, you should not fast.

If you goal is to build large muscles or engage in competitive sports such as sprinting that require glucose for anaerobic fast twitch muscle fibers, intermittent fasting is not likely to be your best strategy.

Pregnant women and nursing mothers should not practice intermittent fasting, as the baby needs a wider range of nutrients during and after birth.

Children under 18 should also not fast for extended periods. Moreover, anyone of any age with concerns of malnutrition, or who is underweight (with a BMI less than 18.5), or who has an eating disorder such as anorexia nervosa should avoid fasting.

When implementing intermittent fasting, keep your eye on any signs of hypoglycemia, or low blood sugar, which include:

• Light-headedness
  
• Shakiness
  
• Confusion
  
• Fainting
  
• Excessive sweating
  
• Blurred vision
  
• Slurred speech
  
• Feelings of an atypical heartbeat
  
• Pins and needles sensation (neuropathy) in the fingertips
  

If you suspect that your blood sugar is low, make sure to eat something that will not impact your blood glucose levels, such as foods with a lower glycemic index quantity, including coconut oil in black coffee or tea.

The most challenging part of any intermittent fasting plan is getting through the initial transition, which can take anywhere from a week to two months. In some people this transition may take even longer, depending on how insulin resistant they are and other factors such as weight, blood pressure, and how consistent they are with their fasting regimen.

Roughly 10% of people report headaches as a side effect when they first begin fasting, but the biggest complaint is hunger. This is why it is so important to remain hydrated, especially while adding extra magnesium. It may be helpful to remember that one reason you're craving food is because your body has not yet made the switch from burning sugar to burning fat as its primary fuel. As long as you're running on sugar, frequent hunger pains will be the norm. Fat is far more satisfying, as it's a much slower-burning fuel.

Another factor that can cause disruption during the transition period is purely psychological. If you're used to grazing in the evenings, it may take some time to break the habit. One trick is to make it easier to go longer periods of time without eating is to drink more water. Oftentimes people mistake thirst for hunger.

It typically takes a few days to work up to 13 hours of fasting, but once you start activating your fat-burning system you will easily achieve this. The most effective way is to keep to your fat-burning plan by limiting your net carbs to under 40 grams per day and not exceeding more than 1 gram of protein per kilogram of lean body mass.

Humans are ancient beings living in a modern world. We have been hard-wired through evolution to require and seek contact with nature. A healthy, balanced life, physically and emotionally, requires this contact. Exposure to nature is one of the key foundations to a meaningful life. Indeed, a growing body of evidence overwhelmingly suggests connecting with nature is paramount for optimal health. 

Connection with nature has been associated with:

• Enhanced cognitive functioning
• Creativity and problem solving skills
• Reduced anxiety and stress
• Reduced blood pressure, therefore improved cardiovascular health
• Stronger immune system, including cancer-protective properties
• Improved mental health (reduced symptoms of ADD/ADHD, anger, etc.)
• Deeper sleep
• Enhanced quality of life and feeling of wellness

How much exposure to nature and outdoor natural environments is necessary, though, to ensure healthy development? Are there such things as minimum daily requirements of nature?

Determining a daily dose of exposure to nature is comparable to the nutrition pyramid that has been touted as a useful guide for the types and quantity of food consumption necessary to be healthy. It has been dubbed the Nature Pyramid,.

Referring to the standard nutritional pyramid, towards the top are things that are less healthful in larger quantities—meat, dairy, sugar—and should be consumed in the smallest proportions. Moving down the pyramid are elements in the diet—fruits and vegetables—that should be consumed more frequently and in greater quantity, and then finally the foods that contain the most nutrients that are needed on a daily basis. The Nature Pyramid would work in a similar way.

The Nature Pyramid challenges us to think about what the analogous quantities of nature are, and the types of nature exposures and experiences, needed to bring about a healthy life. Exposure to nature, that is direct personal contact with natural, is not an optional thing, but rather is a necessary and important element of a healthy human life. So, like the nutritional pyramid, what specifically is required for optimal health? What amounts of nature, different nature experiences, and exposure to different sorts of nature, together constitute a healthy existence? While researchers may lack the same degree of scientific certainly or confidence regarding a specific quantifiable amount of connection with nature necessary to ensure a healthy life, the pyramid at least begins to ask the right questions.

In 2005, in Last Child in the Woods, Richard Louv introduced the term nature-deficit disorder, not as a medical diagnosis, but as a way to describe the growing gap between humans and nature. Every day, our relationship with nature, or the lack of it, influences  our lives. This has always been true. But in the twenty-first century, our survival — or thrival — will require a transformative framework  for that relationship, a reunion of humans with the rest of nature.

The Nature  Principle is an amalgam of converging theories and trends as well as a  reconciliation with old truths. This principle holds that a reconnection to the natural world is fundamental to human health, wellness,  spirit, and survival. Primarily a statement of philosophy, the Nature Principle is supported by a growing body of theoretical, anecdotal, and empirical  research that describes the restorative power of nature  —   its impact  on our senses and intelligence; on our physical, psychological, and  spiritual health; and on the bonds of family, friendship, and the multispecies community.  What would our lives be like if our days and  nights were as immersed in nature as they are in electronics? How can each of us help create that life-enhancing world, not only in a hypothetical future, but right now, for our families and for ourselves? 

Our sense of urgency grows. In 2008, for the first time in history, more than half of the world’s population lived in towns and cities. The traditional ways that humans have experienced nature are vanishing, along with biodiversity. At the same time, our culture’s faith in technological immersion seems to have no limits, and we drift ever deeper into a sea of circuitry.  We consume breathtaking media accounts of the creation of synthetic  life, combining bacteria with human DNA; of microscopic machines designed to enter our bodies to fight biological invaders or to move in deadly clouds across the battlefields of war; of virtually-augmented reality; of futuristic houses in which we are surrounded by simulated reality transmitted from every wall. We even hear talk of the “transhuman” or “posthuman” era in which people are optimally enhanced by  technology, or of a “postbiological universe” where, as NASA’s Steven Dick puts it, “the majority of intelligent life has evolved beyond flesh  and blood intelligence.”

This collective disorder threatens our health, our spirit, our economy, and our future stewardship of the environment. Yet, despite what seem prohibitive odds, transformative change is possible. The loss that we feel, this truth that we  already know, sets the stage for a new age of nature. In fact, because of  the environmental challenges we face today, we may be  —   we had better  be  —   entering the most creative period in human history, a time defined  by a goal that includes but goes beyond sustainability to the renaturing of everyday life.

Do you or does someone you know experience nature-deficit disorder (NDD)? In this day in age, it is common to develop mild or severe forms of NDD. Here are several symptoms to look out for:

• Distraction - Foggy-headed and unfocused, distraction is a major symptom of NDD. Over-stimulated by tethered media devices and buzzing technologies, our attention-spans are being challenged more and more.
• Stress and Anxiety - Bogged down by endless todo lists? Does your work and daily life make it hard to slow down? Exhausted by our own agendas, we forget to take time to breathe. As a result, our bodies can experience varying symptoms from lack of sleep to high-blood pressure.     
  
• Depression - If you’ve ever had the winter blues, you know Seasonal Affective Disorder exists. Due to reduced sunlight and our sleeping patterns getting out of whack, we experience SAD. Combined with SAD, NDD may bring about depression in some, although it’s not always a visible symptom.  
• Obesity - Constantly indoors, our bodies can gain a few pounds and easily become overweight. What’s worse, obesity can lead to an endless list of other health-related issues.  The American Heart Association (AHA) gave a recent report that one in three children are considered overweight. Exceeding even drug abuse and smoking as a top health risk concern among parents, childhood obesity comes with added issues into adulthood: Type 2 diabetes, elevated cholesterol levels, higher blood pressures, lower self-esteem, and depression, among a few.     
  

At the bottom of the pyramid are forms of nature and outside life that should form the bulk of our daily experiences. Here there are the many ways in which we might daily enjoy and experience nature, both suburban and urban. As adults, a healthy nature diet requires being outside at least part of each day, walking, strolling, sitting, though it need not be in a remote and untouched national park or otherwise more pristine natural environment. Brief experiences and brief episodes of respite and connection are valuable to be sure: watching birds, hearing the outside sounds of life, and feeling the sun or breeze on one’s arms are important natural experiences, though perhaps brief and fleeting. Some of these experiences are visual and we know that even views of nature from office or home windows provides value. For school aged kids spending the day in a school drenched in full spectrum nature daylight is important and we know the evidence is compelling about the emotional value of this. Every day kids should spend some time outside, sometime playing and running outside, in direct contact with nature, weather, and the elements.

Moving from the bottom to the top of the pyramid also corresponds to an important temporal dimension. We need and should want to visit larger more remote parks and natural areas, but for most of us the majority of these larger parks will not be within distance of a daily trip. Each week, we should seek out a local park or area larger than your backyard. Each month, we should seek out a larger, national park. At the top of the pyramid are places and nature experiences that are profoundly important and enriching yet are more likely to happen less frequently, such as remote verdant areas, perhaps only several times a year. They are places of nature where immersion is possible, and where the intensity and duration of the nature experience are likely to be greater. And in between these temporal echelons (from daily to yearly) lie many of the nature opportunities and experiences that happen often on weekends or holidays or every few weeks, and perhaps without the degree of regularity that daily neighborhood nature experiences provide.

Like the food items higher on the food pyramid, the sites of nature highest on the Nature Pyramid might best be thought of occasional treats in our nature diet—good for us in small and measured servings, but actually unhealthy if consumed too often or in too great a quantity. For many urbanites from industrialized nations, large amounts of money and effort are expended visiting remote areas, from Patagonia, to the cloud forests of Costa Rica, to the Himalayas. It seems we relish and celebrate the ecologically remote and exotic. While they are deeply enjoyable nature experiences, to be sure, they come at a high planetary cost, as the energy and carbon footprint associated with jetting to these places is large indeed. No longer are such trips appreciated as unique and special “trips of a lifetime,” but fairly common and increasingly pedestrian jaunts to the affluent citizenry of the North. The Nature Pyramid sends a useful signal that travel to faraway nature may as glutinous and unhealthy as eating at the top of the food pyramid.

Forest bathing—or Shinrin-yoku Forest Therapy—is a Japanese healing method that allows an individual to immerse in the forest’s atmosphere. It stills the mind, leaving bathers focused and more alert. Researchers have observed that evergreen trees secret a natural chemical called phytoncide, which directly reduced stress levels and boosted immune systems in subjects (Li, 2009).

Researchers (Hansen, Jones and Tocchini, 2017) have determined with the healing components of Shinrin-yoku specifically hones in on the therapeutic effects on:

• the immune system function (increase in natural killer cells/cancer prevention);
• cardiovascular system (hypertension/coronary artery disease);
• the respiratory system (allergies and respiratory disease);
• depression and anxiety (mood disorders and stress);
• mental relaxation (Attention Deficit/Hyperactivity Disorder) and;
• human feelings of “awe” (increase in gratitude and selflessness)

Beatley, T. (2012). Exploring the Nature Pyramid – The Nature of Cities. [online] The Nature of Cities. Available at: https://www.thenatureofcities.com/2012/08/07/exploring-the-nature-pyramid/ [Accessed 21 Mar. 2018].

Hansen, M., Jones, R. and Tocchini, K. (2017). Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review. International Journal of Environmental Research and Public Health, 14(12), p.851. https://doi.org/10.3390/ijerph14080851

Kotera, Y., Richardson, M. & Sheffield, D. (2022). Effects of Shinrin-Yoku (Forest Bathing) and Nature Therapy on Mental Health: a Systematic Review and Meta-analysis. Int J Ment Health Addiction 20, 337–361. https://doi.org/10.1007/s11469-020-00363-4

Li, Q. (2009). Effect of forest bathing trips on human immune function. Environmental Health and Preventive Medicine, 15(1), pp.9-17. https://doi.org/10.1007/s12199-008-0068-3

Li Q. (2022). Effects of forest environment (Shinrin-yoku/Forest bathing) on health promotion and disease prevention -the Establishment of "Forest Medicine". Environ Health Prev Med. doi: 10.1265/ehpm.22-00160. PMID: 36328581; PMCID: PMC9665958.

Louv, R. (2012). The Nature Principle: Reconnecting with Life in a Virtual Age. Algonquin Books.

More than 2000 references on the biological responses to radio frequency (RF) and microwave radiation, published up to June 1971, have been well-documented by the U.S. Naval Medical Research Institute. Devices that emit RF and microwave radiation include, but is not limited to, cellphones, two-way radios, Wi-Fi routers, cellphone towers, smart watches, bluetooth devices, Smart meters, cordless cell phone base stations, wireless baby monitors, microwave ovens, and any WiFi-connected smart devices that receives and transmits data. Particular attention has been paid to the effects on man of non-ionizing radiation at these frequencies.

Reported Biological Phenomena (*Effects') and Some Clinical Manifestations Attributed to Microwave and Radio-Frequency Radiation

A. Heating of Organs*
(Applications: Diathermy, Electrosurgery, Electro-coagulation, Electrodesiccation, Electrotomy)

1. Whole Body (temperature regulation defects), Hyperpyrexia
2. Skin
3. Bone and Bone marrow
4. (a) Lens of Lye (cataractous lesions - due to the avascular nature of the lens which prevents adequate heat dissipation (b) Corneal damage also possible at extremely high frequencies
5. Cenitalia (tubular degeneration of testicles)
6. Brain
7. Sinuses
8. Metal Implants (burns near hip pins, etc.)

The effects are generally reversible except for 4a.

B.  Changes in physiologic function

1. Striated Muscle Contraction
2. Alteration of Diameter of Blood Vessels (increased Vascular elasticity, Dilation
3. Changes in Oxidative Processes in Tissues and Organs
4. Liver Enlargement
5. Altered Sensitivity to Drug Stimuli
6. Decreased Spermatogenesis (decreased fertility, to sterility)
7. Altered Sex Ratio of Births (more girls!)
8. Altered Menstrual Activity
9. Altered Fetal Development
10. Increased Lactation in Nursing Mothers
11. Reduction in Piuresis (Na+ excretion, via urine output)
12. Altered Renal function (decreased filtration in tubules)
13. Changes in Conditioned Reflexes
14. Increased Electrical Resistance of Skin
15. Changes in the Structure of Skin receptors of the (a) Digestive, and  (b) Blood Carrying Systems
16. Altered BIood Flow Rate
17. Alterations In the Biocurrents (EEG?) of the Cerebral Cortex (in animals)
18. Changes In the Rate of Clearance of Tagged Ions from Tissue
19. Reversible Structural Changes In the Cerebral Cortex and the Diencephalon
20. Electrocardiographic (EKG) Changes
21. Alterations In Sensitivity to Light, Sound, and Olfactory Stimuli
22. Functional (a) and Pathological (b) Changes in the Eyes: (a) decrease in size of blind spot, altered color recognition, changes in intraocular pressure, lacrimation, trembling of eye-lids; (b) less opacity and coagulation, altered tissue respiration, and altered reduction-oxidation processes
23. Myocardial Necrosis
24. Hemorrhage in Lungs, Liver, Gut, and Brain (At Fatal Levels of Radiation)
25. Generalized Degeneration of all Body Tissue of Radiation (At Fatal Levels of Radiation)
26. Loss of Anatomical Parts
27. Death
28. Dehydration
29. Altered Rate of Calcification of Certain Tissue

C.  Central Nervous System Effects

1. Headaches
2. Insomnia
3. Restlessness (Awake and During Sleep)
4. Electroencephalographic (EEG) Changes
5. Cranial Nerve Disorders
6. Pyramidal Tract Lesions
7. Conditioned Reflex Disorders
8. Vagomimetic Action of the Heart; Sympaticomimetic Action
9. Seizures, Convulsions

D.  Autonomic Nervous System Effects

1. Degenerative Disorders (e.g., alteration of heart rhythm)
2. Fatigue
3. Structural Alterations in the Synapses of the Vagus Nerve
4. Stimulation of Parasympathetic Nervous System (Bradycardia), and Inhibition of  the Sympathetic Nervous System

E.  Peripheral Nervous System Effects

1. Effects on Locomotor Nerves

F. Psychological Disorders ("Human Behavioral Studies") - the so-called "Psychophysiologic (and Psychosomatic) Responses"

1. Neurasthenia - (general "bad" feeling)
2. Depression
3. Impotence
4. Anxiety
5. Lack of Concentration
6. Hypochondria
7. Dizziness
8. Hallucinations
9. Sleepiness
10. Insomnia
11. Increased Irritability
12. Decreased Appetite
13. Loss of Memory
14. Scalp Sensations
15. Increased Fatigability
16. Chest pain
17. Tremor of the hand

G. Behavioral Changes (Animal)

1. Reflexive, Operant, Avoidance, and Discrimination Behaviors

H. Blood Disorders
changes in:

1. Blood and Bone Marrow
2. Phagocytic (polymorphs) and Bactericidal Functions
3. Hemolysis Rate (increase), (a shortened lifespan of cells)
4. Sedimentation Rate (increase), due to changes in serum concentration levels or amount of fibrinogen. (?))
5. Number of Erythrocytes (decrease), also number of lymphocytes
6. Blood Glucose Concentration (increase)
7. Blood Histamine Content
8. Cholesterol and Lipids
9. Gamma (also alpha and beta) Globulin, and Total Protein Concetration
10. Number of Eosinophils
11. Albumin/Globulin Ratio (decrease)
12. Hemopoiesis (rate of formation of blood corpuscles)
13. Leukopenia (increase in number of white cells), and Leukocytosis
14. Reticulocytosis

I. Vascular Disorders

1. Thrombosis
2. Hypertension

J. Enzyme and Other Biochemical Changes
Changes in activity of:

1. Cholinesterase
2. Phosphatase
3. Transaminase
4. Amylase
5. Carboxydismutase
6. Protein Denaturation
7. Toxin, Fungus, and Virus Inactivation (at high radiation dose levels), Bacteriostatic  Effect
8. Tissue Cultures Killed
9. Alteration In Rate of Cell Division
10. Increased Concentration of RNA in Lymphocytes, and Decreased Concentration in  Brain.  Liver,  and  Spleen
11. Changes in Pyruvic Acid, Lactic Acid, and Creatinine Excretions
12. Change in Concentration of Glycogen in Liver (Hlyperglycemia)
13. Alteration in Concentration of 17- Ketosteroids in Urine

K. Metabolic Disorders

1. Glycosuria (sugar in urine; related with blood sugar?)
2. Increase in Urinary Phenol (derivatives? DOPA?)
3. Alteration of rate of metabolic Enzymatic Processes
4. Altered Carbohydrate Metabolism

L. Gastro-Intestinal Disorders

1. Anorexia (loss of appetite)
2. Epigastric Pain
3. Constipation
4. Altered Secretion of Stomach "Digestive Juices"

M. Endocrine  Gland  Changes

1. Altered Pituitary Function
2. Hyperthyroidism
3. Thyroid Enlargement
4. Increased Uptake of Radioactive Iodine by Thyroid Gland
5. Altered Adrenal Cortex Activity
6. Decreased Corticosteroids in Blood
7. Decreased Glucocorticoidal Activity
8. Hypogonadism (usually decreased testosterone production)

N. Histological Changes

1. Changes in Tubular Epithelium of Testicles
2. Gross Changes

O. Genetic and Chromosomal Changes

1. Chromosome Aberrations (e.g., linear shortening, pseudochiasm, diploid structures, amitotic division, bridging, "sticky" chromosomes, irregularities in chromosomal envelope)
2. Mutations
3. Mongolism
4. Somatic Alterations (changes in cell not involving nucleus or chromosomes, cellular transformation)
5. Neoplastic Diseases (e.g*, tumors)

P. Pearl Chain Effect (Intracellular orientation of subcellular particles, and orientation of cellular and other (non-biologic) particles) Also, orientation of animals, birds, and fish in electromagnetic fields

Q. Miscellaneous Effects

1. Sparking between dental fillings
2. Peculiar metallic taste in mouth
3. Changes in Optical Activity of Colloidal Solutions
4. Treatment for Syphilis, Poliomyelitis, Skin Diseases
5. Loss of Hair
6. Brittleness of Hair
7. Sensations of Buzzing Vibrations, Pulsations, and Tickling About the Head and Ears
8. Copious Perspiration, Salivation, and Protrusion of Tongue
9. Changes in the Operation of Implanted Cardiac Pacemakers
10. Changes in Circadian Rhythms

Glaser, Z. (1971). Bibliography of reported biological phenomena ('effects') and clinical manifestations attributed to microwave and radio-frequency radiation. Navel Medical Research Institute. https://archive.org/details/DTIC_AD0750271/mode/2up?view=theater​

Given that neural plasticity is at its greatest during infancy and toddlerhood, sleep is likely to have the most impact on the brain and on cognition during this critical period of early development. Yet, around 20–30% of young children experience problems with sleep. Researchers have observed that even though some infants with atypical sleep patterns early on eventually develop typical patterns of sleep by 6 or 7 years of age, reduced sleep duration in the first two years of life may have long-term consequences on later developmental outcomes, such as some degree of impaired physical, emotional and social functioning. A growing body of evidence suggests that children and adolescents displaying sleep difficulties or irregular bedtime is significantly associated with later problems of mental and physical health and lower cognitive and academic performance (Hill, Hogan, & Karmiloff-Smith, 2007; Kelly, Kelly, & Sacker, 2013; Magee, Gordon, & Caputi, 2014; Lam, Hiscock, & Wake, 2003; Wake, et al., 2006).

For infants and toddlers, touchscreen devices offer an attractive source of stimulation, and their portability allows for a wide range of use across multiple settings. However, the widespread use of devices in this age group has raised serious concerns for parents, educators and policy makers, as the potential impact of touchscreen use on toddler development, such as sleep, remains unknown. In addition, research into the long-term impact of poor sleep during early development remains limited. Yet, findings so far coincide, linking shorter sleep duration to negative developmental outcomes. The majority of studies (~90%) show a consistent pattern linking increased screen time with shorter total sleep time and delayed bedtime. As a result, recent guidelines have recommended screens to be kept out of a child’s bedroom specifically because of the potential impact they may have on sleep (OfCom, 2014).

Given the evidence that:

1. media use is linked to poor sleep in older children and adults,
2. touchscreen use in infants/toddlers is highly prevalent, and
3. sleep plays a prominent role in early cognitive and brain development,

it is critical to investigate whether touchscreen use is associated with sleep problems early in development.

A recent meta-analytic review identified 20 studies in children and adolescents aged between 6 and 19, and found strong and consistent evidence for detrimental effects of portable touchscreen devices on sleep quality and quantity (Carter, Rees, Hale, Bhattacharjee, & Paradkar, 2016). All studies used parent questionnaires, and have reported a significant effect of screen time on sleep: increased amount of TV viewing was associated with parent-reported sleep problems, shorter night-time sleep duration, reduced quality of sleep, and irregular naptime and bedtime schedules, adjusting for known confounds including socioeconomic status (SES).

Using a large scale survey, researchers have started to investigate the relationship between touchscreen use and sleep in infants and toddlers between 6 and 36 months of age. Parents were asked to report on the average duration of their child’s daytime and night-time sleep, the time taken for their child to fall asleep, as well as the frequency of night awakenings, to obtain a comprehensive account of infant/toddler sleep patterns.

The UK-based survey on 715 families, reported that 75% of toddlers between 6 months and 3 years of age use a touchscreen on a daily basis. The researchers found that the prevalence of daily use increases substantially with age, from 51% in 6- to 11-month-old infants to 92.05% by 25–36 months. Among users, daily usage increased with age from 8.53 minutes a day (6–11 months) to 45 minutes a day (26–36 months). The average touchscreen usage in this sample is 24.44 minutes.

There was a significant association between touchscreen use and duration of sleep at night, and sleep onset (the type it takes to falls asleep), with increased touchscreen use associated with decreased night-time sleep, increased daytime sleep and a longer sleep onset. There was no significant association between touchscreen usage and frequency of night awakenings. Results also showed that increased touchscreen use was associated with decreased overall amount of sleep. The researchers concluded that every additional hour of touchscreen use is associated with an overall reduction in sleep of 15.6 minutes.

The blue wavelengths emitted by electronic devices—which are beneficial during daylight hours because they boost attention, reaction times, and mood—seem to be the most disruptive at night. While light of any kind can suppress the secretion of melatonin, blue light at night does so more powerfully. Researchers conducted an experiment comparing the effects of 6.5 hours of exposure to blue light to exposure to green light of comparable brightness. The blue light suppressed melatonin for about twice as long as the green light and shifted circadian rhythms by twice as much (3 hours vs. 1.5 hours). (Harvard, 2015).

It is worth noting that touchscreen use may also have positive effect on some aspects of development. In a recent study of the same sample of infants and toddlers, increased active touchscreen use was associated with earlier achievement in fine motor milestones (Bedford, Saez de Urabain, Cheung, Karmiloff-Smith & Smith, 2016).

Together, these findings emphasize the need for a more in-depth understanding of how to maximize benefits and minimize negative consequences of this modern technology.

Bedford, R., Saez de Urabain, I. R., Cheung, C. H., Karmiloff-Smith, A. & Smith, T. J. (2016).
Toddlers’ Fine Motor Milestone Achievement Is Associated with Early Touchscreen Scrolling. Front Psychol 7, 1108, https://doi.org/10.3389/fpsyg.2016.01108

Carter, B., Rees, P., Hale, L., Bhattacharjee, D. & Paradkar, M. S. (2016). Association Between Portable Screen-Based Media Device Access or Use and Sleep Outcomes: A Systematic Review and Meta-analysis. JAMA Pediatr, https://doi.org/10.1001/jamapediatrics.2016.2341

Cheung, C., Bedford, R., Saez De Urabain, I., Karmiloff-Smith, A. and Smith, T. (2017). Daily touchscreen use in infants and toddlers is associated with reduced sleep and delayed sleep onset. Scientific Reports, 7, p.46104. https://doi.org/10.1038/srep46104

Harvard (2015). Blue light has a dark side - Harvard Health. [online] Harvard Health. Available at: https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side [Accessed 3 Oct. 2017].

Hill, C. M., Hogan, A. M. & Karmiloff-Smith, A. (2007). To sleep, perchance to enrich learning? Arch Dis Child 92, 637–643, https://doi.org/10.1136/adc.2006.096156

Kelly, Y., Kelly, J. & Sacker, A. (2013). Time for bed: associations with cognitive performance in 7-year-old children: a longitudinal population-based study. J Epidemiol Community Health 67, 926–931, https://doi.org/10.1136/jech-2012-202024

Magee, C. A., Gordon, R. & Caputi, P. (2014). Distinct developmental trends in sleep duration during early childhood. Pediatrics 133, e1561–1567, https://doi.org/10.1542/peds.2013-3806

Lam, P., Hiscock, H. & Wake, M. (2003). Outcomes of infant sleep problems: a longitudinal study of sleep, behavior, and maternal well-being. Pediatrics 111, e203–207

OfCom. Children and Parents: Media Use and Attitudes Report. (2014). Available at https://www.ofcom.org.uk/__data/assets/pdf_file/0027/76266/childrens_2014_report.pdf

Wake, M. et al. (2006). Prevalence, stability, and outcomes of cry-fuss and sleep problems in the first 2 years of life: prospective community-based study. Pediatrics 117, 836–842, https://doi.org/10.1542/peds.2005-0775