5-HTP and the Serotonin Connection

HealthyPlace.com Staff Writer

5-HTP for treating depression seems to work. 5-HTP is involved in production of serotonin and seems to reduce depressive symptoms.

5-HTP for treating depression seems to work. 5-HTP is involved in production of serotonin and seems to reduce depressive symptoms.The amino acid tryptophan, present in protein foods, plays a role in a number of biochemical reactions in the body. Some tryptophan becomes protein, some is converted into niacin (vitamin B3) and some enters the brain to become the neurotransmitter serotonin. Serotonin, a key brain chemical, is responsible for producing, among other things, a feeling of calm and well-being. Three decades of research connects various states of depression and anxiety with altered amounts of serotonin.

In the 1970s and 1980s, tryptophan became a popular nutritional supplement because of its role as a precursor to serotonin. Tryptophan proved to be remarkably effective at alleviating symptoms of depression, but in 1989 the Food and Drug Administration (FDA) banned the retail sale of tryptophan after a contaminated batch from a single Japanese manufacturer caused a serious condition known as eosinophilia-myalgia syndrome (EMS). Although tryptophan itself was not clearly implicated in causing EMS, FDA has steadfastly maintained its ban. Fortunately, another substance has come to light as a natural precursor to serotonin: 5-hydroxytryptophan (5-HTP). Derived from the seed pods of Griffonia simplicifolia, a West African plant, 5-HTP is a close relative of tryptophan and part of the metabolic pathway that leads to serotonin production:

  • tryptophan —> 5-HTP —> serotonin

The diagram illustrates, simply, that 5-HTP is a more immediate precursor to serotonin than tryptophan is. This means 5-HTP is more directly linked to the production of serotonin than is tryptophan.

So how effective is 5-HTP? Numerous clinical trials have studied the efficacy of 5-HTP for treating depression. One compared 5-HTP to the antidepressant drug fluvoxamine and found 5-HTP to be equally effective.1 Researchers used the Hamilton Depression Rating Scale and a self-assessment scale to gauge the effectiveness of the two medications. Both scales revealed a gradual reduction in depressive symptoms through time with both medications. Perhaps the most convincing evidence, however, comes from scientists who examined research from around the world on the use of 5-HTP in treating depression. One such researcher, writing in Neuropsychobiology, sums up the findings this way: "Of the 17 reviewed studies, 13 confirm that 5-HTP has true antidepressant properties."2

The effective dose of 5-HTP appears to be between 50 and 500 mg daily.3 Used in combination with other antidepressant substances, however, the effective dose may be even lower. Research shows that some people respond better to lower doses, so I recommend beginning at the low end of the dose range and increasing as necessary. Side effects associated with therapeutic doses of 5-HTP are rare. When they do occur, they are usually limited to mild gastrointestinal complaints.4 Compare this to the litany of possible side effects from antidepressant drugs: sedation, fatigue, blurry vision, urine retention, constipation, palpitations, EKG changes, insomnia, nausea, vomiting, diarrhea and mild to severe agitation.5

Researchers looking for other applications for 5-HTP found positive results in fibromyalgia treatment,6 weight loss in obese individuals7 and a reduction in occurrence of migraine headaches.8 Because so many conditions may be affected by serotonin function, it is not surprising to see such a wide range of therapeutic possibilities for 5-HTP.

It appears that 5-HTP may be one of the most helpful natural substances to be discovered in recent years. As with most treatments, the following words of caution apply: 5-HTP may not be appropriate for all types of depression and may not be compatible with all types of medication. Consultation with a health care practitioner is strongly advised.

Source: By David Wolfson, N.D., a physician, nutrition educator and writer as well as a consultant to the natural products industry.

References

1. Poldinger W, et al. A functional-dimensional approach to depression: serotonin deficiency as a target syndrome in a comparison of 5-hydroxytryptophan and fluvoxamine. Psychopathology 1991;24:53-81.

2. Zmilacher K, et al. L-5-hydroxytryptophan alone and in combination with a peripheral decarboxylase inhibitor in the treatment of depression. Neuropsychobiology 1988;20:28-35.

3. van Praag H. Management of depression with serotonin precursors. Biol Psychiatry 1981;16:291-310.

4. Byerley W, et al. 5-hydroxytryptophan: a review of its antidepressant efficacy and adverse effects. J Clin Psychopharmacol 1987;7:127.

5. Physician's Desk Reference. 49th ed. Montvale, NJ: Medical Economics Data Production Company; 1995.

6. Caruso I, et al. Double-blind study of 5-hydroxytryptophan versus placebo in the treatment of primary fibromyalgia syndrome. J Int Med Res 1990;18:201-9.

7. Cangiano C, et al. Eating behavior and adherence to dietary prescriptions in obese adult subjects treated with 5-hydroxytryptophan. Am J Clin Nutr 1992;56:863-7.

8. Maissen CP, et al. Comparison of the effect of 5-hydroxytryptophan and propranolol in the interval treatment of migraine. Schweiz Med Wochenschr 1991;121:1585-90.

next: Altering the Brain's Chemistry
~ depression library articles
~ all articles on depression

APA Reference
Staff, H. (2008, December 17). 5-HTP and the Serotonin Connection, HealthyPlace. Retrieved on 2024, October 8 from https://www.healthyplace.com/depression/articles/5-htp-serotonin-connection

Last Updated: June 23, 2016

Job Accommodations for Adults with ADHD

HealthyPlace.com Staff Writer

Adult ADHD symptoms can get in the way of doing a good job at work. Here are ideas adults with ADHD can use to solve workplace problems.

Introduction

Adult ADHD symptoms can get in the way of doing a good job at work. Here are ideas adults with ADHD can use to solve workplace problems.As people with Attention Deficit Hyperactivity Disorder (ADHD), we find ways to work that take advantage of our particular way of seeing, hearing, and sensing the environment around us. We do this naturally, and often our own way of doing it is better than anything we can read on a web site or in a textbook.

Unfortunately, we can't think of everything ourselves. The purpose of this article is to provide you with ideas that have been used successfully by many people with ADD.

The term "accommodation" refers to changes in the way the job is usually done by people who do not have disabilities or, more often, the way the job was designed to be done by the managers who set up the job. Sometimes an accommodation will be a change in the equipment you use, the way people communicate with you, or a change in the work environment. If you work as an independent business person, you will make these changes yourself. Otherwise, you will have to ask other people to cooperate with you. These changes reduce the impact of your disability on your ability to produce high quality products or services.

Ideas adults with ADHD can use to solve your workplace problems

Following are a list of challenges and responses. The "challenges" listed are problems reported by many people who have ADD. The "responses" are accommodations that have worked and are working. You can set some of them up yourself, and others will require the cooperation of others. They are adapted from my book, Learning A Living: A Guide to Planning Your Career and Finding a Job for People with Learning Disabilities, Attention Deficit Disorder, and Dyslexia. (Woodbine House; 2000))

Challenge:

You just can't seem to get organized. Getting ready for work in the morning is impossible—something is always lost and you are sometimes late. The day ends and you feel like you haven't gotten anything done.

Responses:

  • *Take time management, study skills, and organization classes. Use only the ideas that will work for you.
  • Ask a friend, a coach, or even a trusted relative to help you plan your day. Then follow your plan. In other words, plan your work, then work your plan.
  • Get ready the night before; leave everything you will need for the next day by the door.
  • 4Use a daily planner and schedule. Use color codes, stickers, or anything else that makes it fun to give yourself feedback as you finish each task. You might put a white sticker over each completed task, for example.
  • Ask a friend, a coach, or even a trusted relative to help you break down long jobs into shorter tasks.
  • Use personal information management software, which can keep your schedule, organize your phone calls, and handle other memory-based tasks.

Challenge:

You have difficulty remembering and sticking to deadlines.

Responses:

  • Use an alarm clock or a watch with a buzzer to remind you to be on time.
  • For shorter deadlines, use a timer. So you might set it for forty minutes so it will let you know it's time to take the ceramics out of the oven or join an online live discussion group.
  • Use a daily calendar and alarm feature on your work computer. Reminders, such as a loud ring or a flashing screen, can be programmed into your computer.
  • Use a gadget such as a voice organizer or signal watch to notify you of specific times.
  • Personal data management software can include calendars, daily schedules, "to do" lists, address books, and memos. There are many on the market and they are very helpful to people who have trouble organizing their time.
  • Use a tickler file (accordion file). You might get one with 31 sections—one for each day of the month, or one with 12 sections—one for each month. You can put follow-up notices in the file. Review the file each day.
  • Find someone to remind you of important deadlines. They can do it in person, by telephone, or even through instant messaging. You might carry a beeper and ask them to page you.
  • Ask your manager to remind you of important deadlines or to review priorities on a regular basis (such as daily or weekly).
  • If you work in a newsroom or a restaurant kitchen or any situation with many people, confusion, and quick turnarounds, find a buddy who can signal you immediately before critical deadlines. This can be a word, a touch, or a wave of their hand. This is usually difficult for the buddy, but you can frequently offer a return favor such as doing a job for him that he doesn't like doing.

Challenge:

You are easily distracted and the work is done in a noisy, visually complicated environment such as an open space office or a crowded, busy manufacturing plant.

Responses:

  • Ask for a private place to work.
  • Arrange to work at home on occasion.
  • Negotiate for the quietest and least distracting location. This is usually far away from the door, near a wall, or at an end of a row of work stations.
  • Arrange to use libraries, file rooms, private offices, storerooms, and other enclosed spaces when they are not in use.
  • Use a machine that creates white noise—background noise that drowns out other distracting sounds.
  • Use headphones that play white noise or soothing music. Tell your fellow workers and managers how to get your attention.
  • Put partitions around the space where you do your work.
  • Find a quiet area where you can take frequent, quick breaks. You may find exercises such as deep breathing and visualization to be helpful.

Challenge:

You have difficulty with handling interruptions and multiple tasks.

Responses:

  • Put up a "Do not disturb" sign.
  • Set up hours when you are available for discussion.
  • Do one task at a time. Do not start a new one until the current one is complete.
  • Initiate telephone calls. Avoid having people call back. Leave as few messages as possible. Hang up on voice mail if you know the person often answers their own phone. If you need to continue a conversation, tell the person you will get back to them.
  • Ask your supervisor to help you set priorities and manage your workload.
  • When someone interrupts you, take a deep breath, pause, put your work down, and slowly turn to the person. Sometimes, if you make the person wait while you transition, the person will hesitate to interrupt you again.
  • When interrupted, write down what you were doing so that you remember it when you complete the interaction.
  • Another possibility: Ask them to come back later or tell them you will get back to them when you are ready. You would only do this if you had a plan to remember your commitment.
  • Still another possibility: Learn to ignore interruptions (but not from a boss or supervisor.)
  • Figure out when most people are gone and work then. Common times to try include early mornings, late nights, weekends, holidays, and lunch hours.

Challenge:

You have difficulty keeping yourself in one place for long periods of time, such as when sitting at your desk, behind a counter, or stationed near your machine.

Responses:

  • Arrange your work schedule so there are many appropriate opportunities to move around, such as duplicating papers, getting materials from the supply room, running errands for your boss, or bringing letters to the mailroom.
  • Arrange your work space so you need to get up frequently to reach items, such as reference books or the phone.
  • When the phone rings, stand up and answer it.
  • Obtain an office location where it is less obvious that you often take breaks.
  • Exercise as vigorously as possible during your breaks and lunch hour. For example, you might find an empty room and run in place.

Challenge:

You have difficulty learning a lot of information quickly in intensive training classes and conferences.

Responses:

  • Call ahead to obtain the written materials. Study them. Some training classes insist that the material not be given out until the student is in the class, or worse, at the end of the class. In that case, you might need to look for a former student to lend you his materials or else formally request an accommodation.
  • Before the training, ask former students to describe highlights of what they learned.
  • Sit in the front desk and/or center so you can easily follow what is said.
  • Hold a review meeting of the students a few days after the conference, or sit with a fellow student and go over your notes together.

Challenge:

You have trouble remembering details such as names, numbers, and specific facts, particularly the first time the information is presented. This is usually due to short-term memory problems.

Responses:

  • Use mnemonic devices and acronyms. For example, ROY G BIV stands for the initials of the colors of the rainbow (Red, Orange, Yellow, Green, Blue, Indigo, Violet.
  • Organize details on paper so that they can be quickly looked up through diagrams, flow charts, or cheat sheets.
  • Practice using the new information in many ways. Associate one idea to another.
  • Put up a chart that displays what you need to know. This sometimes helps your co-workers. If you don't have your own space, ask your supervisor and/or teammates if you can use the wall.
  • Carry a miniature tape recorder or voice organizer. Ask people to speak into it.
  • Have your supervisor check with you to be sure that you grasp and remember important details. It can help to repeat back while he or she listens.
  • Obtain a participants list before a conference or meeting so you can get a head start in studying the names of people who will be there. Work hard at learning names. For example, at the end of the day, you might want to write down the names of the people you met and visualize how they look. When you start a job, greet everyone by name the first few days. I If you are wrong, you will be forgiven at first.
  • If there is different information that you need to remember every day, such as what the soups of the day are or who is in the office that day, jot it down on an index card to refer to as needed.

>What if my problem has not been covered yet?

This list covers some of the major challenges that come up with ADHD, but naturally it did not cover everything. If you have other challenges, or if you have tried the responses in these articles and they did not work, try these steps:

  1. Call the Job Accommodation Network at 1-800-526-7234. The counselors have access to a database of more than 200,000 accommodations. Be organized when you call them. Have a clear question and be ready to describe your "functional limitations" (how your disability affects you).
  2. If you think your accommodation needs might involve technology, contact RESNA's Technical Assistance Project at 1700 North Moore Street, Suite 1540, Arlington, VA 22209-1903. They will give you the name of your state Tech Act project, which may help you find a technological solution.
  3. Brainstorm ideas. Write down a lot of thoughts without judging or evaluating. Then pick out the best possible idea.
  4. Bring up the issue at a support group for people with ADD. Talk to your coach, counselor, or a trusted relative.
  5. Don't forget the possibility of not doing the particular job that is causing you difficulty. You may be able to find an employer who is more flexible.

Conclusion

The ideas in this article may help you to do a better job and overcome the difficulties caused by your Attention Deficit Hyperactivity Disorder. Remember, your ADD gives you some advantages: creativity, energy, and the ability to think of new ways to get things done. Don't be surprised if your accommodation leads to productivity improvements for the entire office when they start to work like you do.

About the author:

Dale Susan Brown was on the professional advisory board of ADDA and on the editorial advisory board of ADDvance Magazine . She is the author of five published books, including Learning A Living: A Career Guide for People with Learning Disabilities, Attention Deficit Disorder, and Dyslexia (Woodbine House, 2000) and I Know I Can Climb the Mountain (Mountain Books, 1995) . She gives speeches, workshops, and poetry readings, and won the Ten Outstanding Young Americans Award in 1994.

next: Top Ten ADHD Traps in the Workplace
~ adhd library articles
~ all add/adhd articles

APA Reference
Staff, H. (2008, December 17). Job Accommodations for Adults with ADHD, HealthyPlace. Retrieved on 2024, October 8 from https://www.healthyplace.com/adhd/articles/job-accommodations-for-adults-with-adhd

Last Updated: February 14, 2016

Zinc

HealthyPlace.com Staff Writer

Zinc plays a role in the regulation of appetite and your stress level. Learn about the usage, dosage, side-effects of zinc supplements.

Zinc plays a role in the regulation of appetite and your stress level. Learn about the usage, dosage, side-effects of zinc supplements.

Overview

Zinc is an essential trace mineral, which means that it must be obtained from the diet since the body cannot make enough. Next to iron, zinc is the most abundant trace mineral in the body. Stored primarily in muscle, zinc is also found in high concentrations in red and white blood cells, the retina of the eye, bones, skin, kidneys, liver, and pancreas. In men, the prostate gland stores high amounts of zinc.

Zinc plays an important role in the immune system, which may explain why it is helpful in protecting against infections such as colds. Zinc also plays a role in the regulation of appetite, stress level , taste, and smell. It is essential for normal growth and development, and for most aspects of reproduction in both males and females.

Zinc also has some antioxidant properties, which means that it helps protect cells in the body from the potential damage caused by free radicals. Free radicals occur naturally in the body, but environmental toxins (including ultraviolet light, radiation, cigarette smoking, and air pollution) can also increase the number of these damaging particles. Free radicals are believed to contribute to the aging process as well as the development of a number of health problems including heart disease and cancer. Antioxidants such as zinc can neutralize free radicals and may reduce or even help prevent some of the damage they cause.

 

The typical daily intake of zinc in the Western diet is approximately 10 mg, two-thirds of the recommended dietary allowance (RDA). Low zinc intake is often seen in the elderly, alcoholics, people with anorexia, and individuals on restrictive weight loss diets. Zinc deficiency can also be caused by diseases that interfere with the absorption of nutrients from food, such as irritable bowel disease, Celiac disease, and chronic diarrhea.

Some of the symptoms of zinc deficiency include loss of appetite, poor growth, weight loss, impaired taste or smell, poor wound healing, skin abnormalities (such as acne, atopic dermatitis and psoriasis), hair loss, lack of menstrual period, night blindness, hypogonadism and delayed sexual maturation, white spots on the fingernails and feelings of depression.

 

Zinc Supplement Uses

Immune Response
People who are zinc deficient tend to be more susceptible to a variety of infections. Zinc supplementation enhances immune system activity and protects against a range of infections including colds and upper respiratory infections (such as bronchitis). Several important studies have revealed that zinc lozenges may reduce the intensity of the symptoms associated with a cold, particularly cough, and the length of time that a cold lingers. Similarly, nasal zinc gel seems to shorten the duration of a cold while zinc nasal spray does not.

Such immune enhancement has been demonstrated in special populations including people with sickle cell anemia and the elderly. Those who have sickle cell anemia are often in and out of the hospital with complications from their condition, including infection. They are also frequently zinc deficient. One small scale but well designed study revealed that use of zinc supplements for three years not only improved immune function in those with sickle cell anemia, but also decreased the number of infections and hospitalizations during that time course.

Similarly, 80 elderly patients living in a nursing home had fewer infections when receiving zinc supplements over a two year period than those who received placebo.

HIV/AIDS
Zinc deficiency is common in people with HIV (even before symptoms appear) or AIDS. In people with AIDS, low levels of zinc may be a result of poor absorption, medications, and/or loss of this important nutrient through vomiting or diarrhea. Zinc deficiency leads to increased susceptibility to infection in people with AIDS (called an opportunistic infection). When studied, zinc supplementation has increased CD4 counts (the marker of the white blood cells that fight infection) and improved weight (weight loss is a serious problem in people with this health problem) in those with HIV. Similarly, people with HIV were less likely to develop an opportunistic infection when taking zinc along with a medication used for HIV known as AZT. If you are HIV positive or have AIDS, speak with your physician about the safety, appropriateness, and dose of zinc.

Burns
It is very important for people who have sustained serious burns to obtain adequate amounts of nutrients in their daily diet. Burn patients in hospitals are often given diets high in calories and protein to speed recovery. When skin is burned, a substantial percentage of micronutrients, such as copper, selenium, and zinc may be lost. This increases the risk for infection, slows the healing process, prolongs the hospital stay, and even increases the risk of death. Although it is unclear which micronutrients are most beneficial for people with burns, many experts suggest that a multivitamin containing zinc and other vital nutrients be included in the therapy to aid recovery.

Diabetes
Zinc levels tend to be low in people with diabetes, particularly type 2 diabetes. Plus, zinc plays an important role in production and storage of insulin. For these reasons, zinc supplements may prove to be helpful for some people with this health problem.

Zinc and Eating Disorders
Studies have shown that people with anorexia and bulimia are often deficient in zinc. Deficiency in this mineral may reduce the sensation of taste and contribute to a loss of appetite. Zinc supplementation seems to help enhance weight gain, increase body mass index, regulate normal appetite signals, improve self-body image, and diminish the obsession with weight, particularly when combined with psychotherapy and other standard treatment approaches.

Low Fertility in Males
Low levels of zinc can contribute to impaired male fertility. Although studies are somewhat premature at this point, zinc supplements may increase sperm count and improve sperm motility, particularly in smokers.

Zinc and (Attention-Deficit Hyperactive Disorder)
Children with attention deficit/hyperactivity disorder (ADHD) tend to have lower blood zinc levels than children without attention deficit/hyperactivity disorder (ADHD). Also, children with even mildly diminished levels of zinc seem to be less likely to improve from a commonly prescribed medication for attention deficit/hyperactivity disorder (ADHD) than children with normal zinc levels.

Diarrhea
Because of its role in immune system function, deficiencies in zinc make infants susceptible to acute diarrhea. In malnourished children, supplementation can have a protective effect. One study showed that supplementation of pregnant women in an undeveloped country (where malnutrition rates are high) significantly reduced the incidence of diarrhea in their babies. In addition, people suffering from chronic diarrhea are at an increased risk for zinc deficiency and would likely benefit from a multivitamin containing zinc.

 

Osteoporosis
Zinc is essential for maintaining proper bone health throughout life. Zinc has been shown to stimulate bone formation and inhibit bone loss in animal studies and may prove useful in preventing or treating osteoporosis in people.

Acne
There is some evidence that zinc supplementation (such as zinc gluconate) reduces acne inflammation. Studies to date have had certain limitations, however. Therefore, it is difficult to draw definite conclusions about how much zinc to use, what type of zinc is best, and the duration of treatment.

Antibiotics such as erythromycin and tetracycline are sometimes combined with zinc in topical preparations for inflammatory acne. It is unclear whether the zinc enhances the effects of the antibiotics, or simply serves as a mode of delivery for the antibiotics.

Herpes simplex
Topical preparations of zinc have shown benefit in relieving symptoms and preventing recurrences of oral herpes lesions (canker sores).

Tuberculosis
Diets lacking in certain nutrients, including zinc, may be linked to abnormalities in immune function. This may make certain individual more likely to contract tuberculosis (TB), particularly the elderly, children, alcoholics, the homeless, and HIV-infected individuals.

A recent well-designed study of people with tuberculosis in Indonesia found that zinc (together with vitamin A) may actually enhance the effects of certain TB drugs. These changes were demonstrated just two months after starting the supplements. More research is warranted. Until then, your doctor will determine if the addition of zinc and vitamin A is appropriate and safe.

Age-related Macular Degeneration
Although results of studies have been somewhat mixed, the antioxidant properties of zinc may help prevent this debilitating but very common eye condition or delay its progression. More research is needed.

Premenstrual Syndrome (PMS)
Zinc levels may be low in women with PMS. Zinc is required for synthesis and action of many hormones, including sex hormones. This change to sex hormones may explain the possible connection between zinc and PMS. However, it is not currently known whether zinc supplements or increased zinc in the diet will lessen the symptoms of PMS.

Cervical Dysplasia
High levels of zinc in the blood may correspond to an improved chance for the changes in the cervix seen with cervical dysplasia (a precancerous condition screened for by pap smear) to revert to normal. How this relates to zinc or vitamin A supplements is not known; more research is needed.

Other
The following is a partial list of health problems that may increase the need for zinc or affect how the body absorbs or uses this mineral. It is not known, however, whether zinc supplementation will aid the treatment of most of these conditions.

  • Acrodermatitis enteropathica (a skin disorder that is due to an inherited inability to absorb zinc properly; generally affects the limbs, mouth, or anus and may include hair loss and diarrhea)
  • Alcoholism
  • Cirrhosis (liver disease)
  • Kidney disease
  • Celiac disease
  • Inflammatory bowel disease (ulcerative colitis and Crohn's disease)
  • High blood pressure
  • Pancreatic conditions
  • Prostate problems (zinc levels tend to be low in men with inflammation of the prostate [prostatitis] and prostate cancer; the relationship between zinc and enlarged prostate [called benign prostatic hyperplasia or BPH] is less clear; some studies of men with BPH have shown low zinc levels while others have shown high levels of this mineral)
  • Pregnancy
  • Breast feeding
  • Birth control pills

 

Zinc Dietary Sources

The body absorbs 20% to 40% of the zinc present in food. Zinc from animal foods like red meat, fish, and poultry is more readily absorbed by the body than zinc from plant foods. Dietary fiber, particularly phytates, can interfere with the body's ability to absorb zinc. Zinc is best absorbed when taken with a meal that contains protein.

The best sources of zinc are oysters (richest source), red meats, poultry, cheese (ricotta, Swiss, gouda), shrimp, crab, and other shellfish. Other good, though less easily absorbed sources of zinc include legumes (especially lima beans, black-eyed peas, pinto beans, soybeans, peanuts), whole grains, miso, tofu, brewer's yeast, cooked greens, mushrooms, green beans, tahini, and pumpkin and sunflower seeds.

 

Zinc Supplement Available Forms

Zinc sulfate is the most frequently used supplement. This is the least expensive form, but it is the least easily absorbed and may cause stomach upset. Health care providers usually prescribe 220 mg zinc sulfate, which contains approximately 55 mg of elemental zinc.

The more easily absorbed forms of zinc are zinc picolinate, zinc citrate, zinc acetate, zinc glycerate, and zinc monomethionine. If zinc sulfate causes stomach irritation, another form, such as zinc citrate, should be tried.

The amount of elemental zinc is listed in milligrams on the product label. Usually this will be between 30 and 50 mg. In determining if there is a need for supplemental zinc, the fact that the average daily intake of zinc from food sources is 10 to 15 mg should be taken into account.

 

Zinc lozenges, used for treating colds, are available in most drugstores. There are also nasal sprays developed to reduce nasal and sinus congestion, but studies using this method have not been successful. Nasal gels seem to work better than the spray.

 

How to Take Zinc

Zinc should be taken with water or juice. However, if zinc causes stomach upset, it can be taken with meals. It should not be taken at the same time as iron or calcium supplements.

A strong relationship exits between zinc and copper. Too much of one can cause a deficiency in the other. Long-term use of zinc (including zinc in a multivitamin) should be accompanied by copper. For every 15 mg of zinc, include 1 mg of copper.

If you are considering using zinc supplements, particularly for children, be sure to discuss the safety and dosage with your healthcare provider.

Daily intake of dietary zinc (according to the U.S. RDA) are listed below:

Pediatric

  • Infants birth to 6 months: 2 mg (AI)
  • Infants 7 to 12 months: 3 mg (RDA)
  • Children 1 to 3 years: 3 mg (RDA)
  • Children 4 to 8 years: 5 mg (RDA)
  • Children 9 to 13 years: 8 mg (RDA)
  • Males 14 to 18 years: 11 mg (RDA)
  • Females 14 to 18 years: 9 mg (RDA)

Adult

  • Males 19 years and older: 11 mg (RDA)
  • Females 19 years and older: 8 mg (RDA)
  • Pregnant females 14 to 18 years: 13 mg (RDA)
  • Pregnant females 19 years and older: 11 mg (RDA)
  • Breastfeeding females 14 to 18 years: 14 mg (RDA)
  • Breastfeeding females 19 years and older: 12 mg (RDA)

Therapeutic ranges (elemental zinc):

  • Men: 30 to 60 mg daily
  • Women: 30 to 45 mg daily

Doses over the amounts listed should be limited to only a few months under the supervision of a healthcare professional.

 

 

 

Precautions

Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable healthcare provider.

Research has shown that less than 50 mg a day is a safe amount to take over time, but researchers are not sure what happens if more is taken over a long period. Taking more than 150 mg per day may interfere with the body's ability to use other minerals.

Common side effects of zinc include stomach upset, nausea, vomiting, and a metallic taste in the mouth. Other reported side effects of zinc toxicity are dizziness, headache, drowsiness, increased sweating, loss of muscle coordination, alcohol intolerance, hallucinations, and anemia.

Unlike the reasonable doses described, very high doses of zinc may actually weaken immune function. High doses of zinc may also lower HDL ("good") cholesterol and raise LDL ("bad") cholesterol. This may be due to a copper deficiency brought on by the long-term use of zinc. To prevent a copper deficiency and avoid a lowering of HDL cholesterol, be sure to supplement both minerals in a ratio of zinc:copper = 2:1.

 

Possible Interactions

If you are currently being treated with any of the following medications, you should not use zinc without first talking to your healthcare provider.

Blood Pressure Medications, ACE Inhibitors
A class of medications called ACE Inhibitors, such as captopril and enalpril, used for high blood pressure may deplete zinc stores.

Antibiotics
Zinc may decrease the absorption of oral quinolones, a class of antibiotics that includes ciprofloxacin, norfloxacin, ofloxacin, and levofloxacin, as well as tetracycline antibiotics (including tetracycline, doxycycline, and minocycline).

 

Hormone Replacement Therapy (HRT)
HRT, consisting of estrogen and progesterone derivatives may reduce loss of zinc in the urine, particularly in women with osteoporosis.

Hydralazine
There has been at least one report of an interaction between zinc and hydralazine, a medication used to treat high blood pressure, which resulted in a lupus-erythematosus-like syndrome (characterized by a facial butterfly rash, fever, leg and mouth ulcers, and abdominal distress).

Immunosuppressant Medications
Since zinc supports immune function, it should not be taken with corticosteroids, cyclosporine, or other medications intended to suppress the immune system.

Nonsteroidal Anti-inflammatory Drugs (NSAIDs)
Zinc interacts with NSAIDs and could reduce the absorption and effectiveness of these medications. Examples of NSAIDs, which help to reduce pain and inflammation, include ibuprofen, naprosyn, piroxicam, and indomethacin.

Penicillamine
This medication, used to treat Wilson's disease (excessive amounts of copper that accumulate in the brain, liver, kidney, and eyes) and rheumatoid arthritis, decreases zinc levels.

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Supporting Research

Abul HT, Abul AT, Al-Althary EA, Behbehani AE, Khadadah ME, Dashti HM. Interleukin-1 alpha (IL-1 alpha) production by alveolar macrophages in patients with acute lung diseases: the influence of zinc supplementation. Mol Cell Biochem. 1995;146(2):139-145.

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APA Reference
Staff, H. (2008, December 17). Zinc, HealthyPlace. Retrieved on 2024, October 8 from https://www.healthyplace.com/alternative-mental-health/supplements-vitamins/zinc

Last Updated: July 11, 2016

Vitamin E

HealthyPlace.com Staff Writer

28 Vitamin E

Vitamin E helps treat Alzheimer's Disease, menopause, and diabetes. Learn about the usage, dosage, side-effects of Vitamin E.

Common Forms:alpha-tocopherol, beta-tocopherol, D-alpha-tocopherol, delta-tocopherol, gamma-tocopherol

Overview

Vitamin E is a fat-soluble vitamin present in many foods, especially certain fats and oils. It is one of a number of nutrients called antioxidants. Some other well known antioxidants include vitamin C and beta-carotene. Antioxidants are nutrients that block some of the damage caused by toxic by-products released when the body transforms food into energy or fights off infection. The build up of these by-products over time is largely responsible for the aging process and can contribute to the development of various health conditions such as heart disease, cancer, and a host of inflammatory conditions like arthritis. Antioxidants provide some protection against these conditions and also help reduce the damage to the body caused by toxic chemicals and pollutants.

Vitamin E deficiency can be seen in people unable to absorb fat properly. Such conditions include pancreatitis (inflammation of the pancreas), cystic fibrosis, and biliary diseases (illnesses of the gallbladder and biliary ducts). Symptoms of deficiency include muscle weakness, loss of muscle mass, abnormal eye movements, impaired vision, and unsteady gait. Eventually, kidney and liver function may be compromised. In addition, severe vitamin E deficiency can be associated with serial miscarriages and premature delivery in pregnant women.

 

 

Vitamin E Uses

Heart disease

Vitamin E helps prevent arteries from clogging by blocking the conversion of cholesterol into the waxy fat deposits called plaque that stick to blood vessel walls. Vitamin E also thins the blood, allowing for blood to flow more easily through arteries even when plaque is present. Studies in the last 10 years have reported beneficial results from use of vitamin E supplements as part of a prevention strategy for heart disease and other types of cardiovascular disease.

A large, important study of postmenopausal women, for example, suggested that vitamin E from foods may reduce the risk of death from stroke in postmenopausal women. The study results do not, however, support any need for supplementation with vitamin E or other antioxidant vitamins as part of a preventive strategy.

There is some evidence for the use of supplemental vitamin E as a treatment for atherosclerosis. For example, a 2-year study of men with a history of stroke compared aspirin with and without vitamin E and found that vitamin E with aspirin significantly reduced the tendency of plaque to stick to vessel walls and decreased the risk of stroke.

Still, when looked at collectively, results of studies have been mixed and a lot more evidence is needed to know if there are benefits to supplementing with vitamin E, whether for prevention or for treatment of cardiovascular disease. Four large, well-designed trials are currently in progress and should help resolve this question.

Cancer

While no firm conclusions can be drawn about vitamin E's ability to protect against cancer, it has been noted that people with cancer often have lower levels of vitamin E. Plus, population based trials (observing groups of people over long periods of time) suggest that diets rich in antioxidants, including vitamin E, may be connected to a reduced risk of certain types of cancer, such as colon cancer. Supplementation with vitamin E, though, does not appear to improve risk of cancer.

Laboratory studies have generally shown that vitamin E inhibits the growth of some cancers in test tubes and animals, particularly hormone responsive cancers such as breast and prostate. There is reason to believe, therefore, that, for these types of cancers at least, supplementation may prove beneficial for both prevention and treatment. .

Despite the encouraging results from test tube and animal studies, however, research on people has been much less promising. A large, important study called the Iowa Women's Health Study, for example, involving nearly 35,000 women, looked at the dietary intake of antioxidants and occurrence of breast cancer after menopause. They found little evidence that vitamin E has a protective effect. More research is needed before coming to any firm conclusions about whether added vitamin E has an impact on cancer and, if so, which forms of the vitamin are most effective for treatment and what optimal dosing would be.

Researchers have also pointed to the fact that the body's antioxidant defense system is complex, which suggests that focusing on one vitamin in isolation may not be the best approach. This may be why dietary forms of antioxidants, since they are generally taken together from foods, may be the best way to try to stave off cancer.

Photodermatitis

This condition involves an allergic type reaction to the UV rays of the sun. An 8-day study comparing treatment with vitamins C and E to no treatment found that the vitamin group became significantly less sensitive to the sun. Another study, lasting for 50 days, also showed a protective effect of the combination of vitamins C and E to UV rays.

Osteoarthritisis

A few studies suggest that vitamin E may be helpful in both the treatment (pain relief, increased joint mobility) and prevention (at least in men) of osteoarthritis. In a study comparing vitamin E with diclofenac, a non-steroidal anti-inflammatory drug (NSAID) used to treat osteoarthritis, the two were found to be equally effective.

Vitamin E for Alzheimer's Disease

There are several reasons why vitamin E might help treat Alzheimer's Disease. The fat soluble vitamin readily enters the brain and exerts its antioxidative properties. Oxidative stress is believed to contribute to the development of Alzheimer's Disease; therefore, again, it makes at least theoretical sense that antioxidants, like vitamin E, help prevent this condition. In fact, studies have suggested that vitamin E supplementation improves cognitive performance in healthy individuals and in those with dementia from causes other than Alzheimer's (for example, multiple strokes). In addition, vitamin E, together with vitamin C may prevent the development of Alzheimer's Disease.

Menopause

According to a review article on alternatives to hormone replacement therapy (HRT) for women with breast cancer, vitamin E is the most effective option for the reduction of hot flashes for this group of women. Presumably, this would be true for other women not taking HRT because they cannot or prefer not to. Vitamin E also helps reduce other long term risks associated with menopause such as Alzheimer's, macular degeneration (see Eye health below), and cardiovascular disease.

 

Eye Health

Because of it's antioxidant action, vitamin E may help to protect against cataracts (clouding of the lens of the eye) and age related macular degeneration (ARMD, a progressive deterioration in the retina, the back part, of the eye). Both of these eye disorders tend to occur as people age. These conditions seriously compromise eyesight and ARMD is the number one cause of blindness in the United States. In order to minimize risk of ARMD, research reviews advocate diets high in vitamins C and E and carotenoids, especially spinach, kale, and collard greens. Taking supplements as a preventive measure, as opposed to getting vitamin E from food sources, remains controversial.

Uveitis is another eye disorder for which the antioxidant vitamins C and E may be helpful. A study of 130 patients with uveitis compared treatment with oral vitamins C and E to placebo and found that those who took the vitamins had significantly better visual clarity than those in the placebo group. Uveitis is inflammation of the uvea, the middle layer of the eye between the sclera (white outer coat of the eye) and the retina (the back of the eye). The uvea contains many of the blood vessels that nourish the eye. Inflammation of this area, therefore, can affect the cornea, the retina, the sclera, and other important parts of the eye. Uveitis occurs in acute and chronic forms.

Diabetes

People with diabetes tend to have low levels of antioxidants. This may explain, in part, their increased risk for conditions such as cardiovascular disease. Vitamin E supplements and other antioxidants may help reduce the risk of heart disease and other complications in people with diabetes. In particular, antioxidants have been shown to help control blood sugar levels, to lower cholesterol levels in those with type 2 diabetes, and to protect against the complications of retinopathy (eye damage) and nephropathy (kidney damage) in those with type 1 diabetes.

Vitamin E may also play a role in the prevention of diabetes. In one study, 944 men who did not have diabetes at were followed for 4 years. Low levels of vitamin E was associated with an increased risk of becoming diabetic in that time course.

Pancreatitis

Oxidative stress plays a role in pancreatitis (inflammation of the pancreas). In fact, those with pancreatitis have low levels of vitamin E and other antioxidants. This may be due to lack of absorption of fat soluble vitamins (such as vitamin E) because the enzymes from the pancreas required to absorb fat are not functioning properly. Or, this may be due to poor intake because those with pancreatitis are not eating due to pain and need for bowel rest. Some experts relay that taking vitamin E and other antioxidants may help to reduce the pain and inflammation associated with pancreatitis.

Other

Vitamin E, along with other standard treatments, may also be beneficial for the following:

  • Slowing the aging of cells and tissues
  • Protecting from frostbite and other cold-induced injuries
  • Diminishing the negative effects of environmental pollutants
  • Improving anemia
  • Speeding wound and burn healing
  • Reducing scarring
  • Lowering blood pressure
  • Slowing progression of Parkinson's disease
  • Easing premenstrual discomfort, especially breast tenderness
  • Treating lupus
  • Replacing necessary nutrients in those with inflammatory bowel disease, such as ulcerative colitis
  • Avoiding miscarriage (also called spontaneous abortion), which may be associated with very low levels of this nutrient
  • Helping weight gain and relieving oxidative stress in those with HIV or AIDS

 

 

 

Vitamin E Dietary Sources

The richest source of vitamin E is wheat germ. Other foods that contain a significant amount of vitamin E include liver, eggs, nuts (almonds, hazelnuts, and walnuts); sunflower seeds; corn-oil margarine; mayonnaise; cold-pressed vegetable oils, including olive, corn, safflower, soybean, cottonseed, and canola; dark green leafy vegetables like spinach and kale; greens (beet, collard, mustard, turnip) sweet potatoes; avocado, asparagus and yams.

 

Vitamin E Available Forms

Vitamin E refers to a family of eight related fat soluble compounds, the tocopherols and tocotrienols (in four different forms, alpha, beta, delta and gamma) Dosages are usually listed in international units (IUs). There are both natural and synthetic forms of vitamin E. Health care providers usually recommend natural vitamin E (d-alpha-tocopherol) or natural mixed tocopherols. The synthetic form is called dl-alpha-tocopherol.

Some clinicians prefer mixed tocopherols because it most closely represents whole foods.

Most vitamin E supplements are fat-soluble. However, water soluble E is available for people who have trouble absorbing fat, such as people with pancreatic insufficiency and cystic fibrosis.

Vitamin E is available in softgels, tablets, capsules, and topical oils. Doses for oral vitamin E generally range from 50 IU to 1,000 IU.

 

 

How to Take Vitamin E

Based on clinical trials, the recommended dose for disease prevention and treatment for adults is 400 to 800 IU/day. As with all supplements, it is important to check with a healthcare provider before giving vitamin E to a child.

Daily intakes of dietary Vitamin E are listed below. (Note: 1 mg vitamin E equals 1.5 IU.)

Pediatric

  • Newborn to 6 months: 6 IU
  • Infants 6 months to 1 year: 9 IU
  • Children 1 to 3 years: 9 IU
  • Children 4 to 8 years: 10.5 IU
  • Children 9 to 13 years: 16.5 IU
  • Adolescents 14 to 18 years: 22.5 IU

Adult

  • Older than 18 years: 22.5 IU
  • Pregnant females: 22.5 IU
  • Breastfeeding females: 28.5 IU

 

Precautions

Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable healthcare provider.

Vitamin E should be taken together with another antioxidant called selenium.

The Tolerable Upper Intake Limit (UL) for alpha-tocopherol is set at 1000 mg (1500 IU). Doses higher than this can cause nausea, gas, diarrhea, heart palpitations, and increase the tendency to bleed.

It is especially important that those who have high blood pressure or who are taking blood-thinners such as warfarin check with a healthcare provider before taking vitamin E supplements.

There is some concern that a diet rich in fish oil taken for many months may induce a deficiency of vitamin E. People who eat a diet high in fish or who take fish oil supplements may want to consider taking vitamin E supplements.

 

 

 

Vitamin E Possible Interactions

If you are currently being treated with any of the following medications, you should not use vitamin E supplements without first talking to your healthcare provider.

Vitamin E and antidepressant medications, Tricyclic

Vitamin E inhibits the uptake by cells of the antidepressant desimpramine, which belongs to a class of drugs known as tricyclics. Other members of that class include imipramine and nortriptyline.

Vitamin E and Antipsychotic Medications

Vitamin E can inhibit the uptake by cells of the antipsychotic medication called chlorpromazine, which belongs to a class of drugs known as phenothiazines.

AspirinA study evaluating the effects of vitamin E and aspirin suggests that the combination appears to be safe and may benefit patients at risk for stroke.

AZT

Vitamin E may protect against toxicity and side effects from AZT, a medication used to treat HIV and AIDS.

Beta Blockers for high blood pressure

Vitamin E inhibits the uptake by cells of propranolol, a member of a class of medications called beta blockers used for high blood pressure. Other beta-blockers include atenolol and metoprolol.

Birth Control Medications

Vitamin E may provide antioxidant benefits to women taking birth control medications.

 

Chloroquine

Vitamin E can inhibit the uptake into cells of chloroquine, a medication used to treat malaria.

Cholesterol-lowering Medications

Cholesterol-lowering medications such as colestipol and cholestyramine, called bile-acid sequestrants, decrease the absorption of vitamin E. Gemfibrozil, a different type of cholesterol-lowering medication called a fibric acid derivative, may also reduce vitamin E levels. A third class of medications used to lower cholesterol levels known as statins (such as atorvastatin, pravastatin, and lovastatin), may reduce the antioxidant activity of vitamin E. On the other hand, the combination of vitamin E supplements with statins may help protect blood vessels from dysfunction.

Cyclosporine

Vitamin E may interact with cyclosporine, a medication used to treat cancer, reducing the effectiveness of both the supplement and the medication. However, there appears to be some controversy regarding the nature of this interaction; another study suggests that the combination of vitamin E and cyclosporine may actually increase the effects of the medication. More research is needed to determine the safety of this combination.

Hormone Replacement Therapy

Vitamin E supplements may benefit women taking hormone replacement therapy by improving lipid profiles.

Mebendazole

Simultaneous supplementation with vitamins A, C, E, and selenium significantly reduced the effectiveness of this vermifuge (treatment to eradicate intestinal worms) in a study.

Tamoxifen

Tamoxifen, a hormonal treatment for breast cancer, increases blood levels of triglycerides, increasing one's chances of developing high cholesterol. In a study of 54 women with breast cancer, vitamins C and E, taken along with the tamoxifen, counteracted this by decreasing low density cholesterol and triglyceride levels while increasing high density cholesterol. The antioxidants also enhanced the anti-cancer action of the tamoxifen.

Warfarin

Taking vitamin E at the same time as warfarin, a blood-thinning medication, increases the risk of abnormal bleeding, especially in vitamin K-deficient individuals.

Weight Loss Products

Orlistat, a medication used for weight loss and olestra, a substance added to certain food products, are both intended to bind to fat and prevent the absorption of fat and the associated calories. Because of their effects on fat, orlistat and olestra may also prevent the absorption of fat-soluble vitamins such as vitamin E. Given this concern and possibility, the Food and Drug Administration (FDA) now requires that vitamin E and other fat soluble vitamins (namely, A, D, and K) be added to food products containing olestra. How well vitamin E from such food products is absorbed and used by the body is not clear. In addition, physicians who prescribe orlistat may add a multivitamin with fat soluble vitamins to the regimen.

Supporting Research

Aberg F, Appelkvist EL, Broijersen A, et al. Gemfibrozil-induced decrease in serum ubiquinone and alpha- and gamma-tocopherol levels in men with combined hyperlipidaemia. Eur J Clin Invest. 1998;28(3):2352-2342.

Adhirai M, Selvam R. Effect of cyclosporin on liver antioxidants and the protective role of vitamin E in hyperoxaluria in rats. J Pharm Pharmacol. 1998;50(5):501-505.

Albanes D, Malila N, Taylor PR, et al. Effects of supplemental alpha-tocopherol and beta-carotene on colorectal cancer: results from a controlled trial (Finland). Cancer Causes Control. 2000;11:197-205.

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APA Reference
Staff, H. (2008, December 17). Vitamin E, HealthyPlace. Retrieved on 2024, October 8 from https://www.healthyplace.com/alternative-mental-health/supplements-vitamins/vitamin-e

Last Updated: May 8, 2019

More Research Is Questioning Safety, Effectiveness of Herbs

Samantha Gluck

Too bad there isn't an herb that cures confusion.

Ginkgo biloba did not improve memory in a rigorous study. St. John's wort is no better at treating major depression than a sugar pill, a federal study concluded.The $4.2 billion herbal-supplement market was rocked in August 2002 by news of a federal investigation into a marketer of the weight-loss product ephedra. But recent evidence suggests that the industry's problems go well beyond that. Indeed, research has found that half of the dozen top-selling herbal supplements are either useless for their marketed purposes or dangerous.

Ginkgo biloba, the second-most popular supplement, did not improve memory in a rigorous study published this month. St. John's wort is no better at treating major depression than a sugar pill, a federal study concluded. An apple a day would do about as well at preventing the common cold as echinacea, according to another recent study. And last week, the antistress supplement kava was banned by Canada amid more signs that it could cause liver damage. The U.S. Food and Drug Administration issued its own warning about kava in March, and Singapore and Germany have banned kava products.

"There's more evidence that calls into question their efficacy than evidence that argues persuasively that these products are effective," says Ron Davis, a member of the American Medical Association's Board of Trustees and its spokesman for dietary-supplement issues.

The dietary industry plays down the recent reports, pointing to previous studies that draw contradictory conclusions and continuing research that it hopes will yield more positive results. "Look, there's always going to be another trial," says John Cardellina, vice president for botanical science at the Council for Responsible Nutrition, a group that represents the industry's interests in Washington. "It's the accumulated weight of evidence that matters."

Much of this information is coming out now because the National Institutes of Health and other federal agencies started to fund the kinds of studies that would put supplements to the test. Once, herbal cures were a small and ignored mom-and-pop business. But after sales took off in the past two decades, the medical establishment took notice.

The NIH has pumped huge amounts of money into nutrition-related research -- a total of $206 million in fiscal 1, the last year for which numbers are available. The Office of Dietary Supplements, which helps coordinate such research, has seen its budget jump to $17 million from less than $1 million in the past five years.

The nation is "just now beginning to reap the reward of an investment that was made a few years ago," says Raymond Woosley, vice president for health sciences at the University of Arizona and a chief critic of the supplement ephedra. "The controlled trials of herbal products are just now beginning to be completed -- and I think we're going to learn what works and what doesn't."

More results are on the way, assessing herbs like ginger, boswellia and green tea. The conclusions could renew calls for Congress and the FDA to further tighten the rules on the industry, which still maintains some powerful friends in Washington. Herbal supplements are part of a broader category of dietary supplements that also includes an array of vitamins and minerals. Unlike prescription drugs, which must be proved effective and safe before they are sold to the public, a dietary supplement generally can only be removed from the market after it's been shown to be harmful.

The herbal market is continuing to grow overall, although certain supplements have fallen out of favor. The industry says its products are safe when used as directed, while the medical establishment says many are worthless, leaving consumers a bit perplexed. While consumers await the results of ongoing research, the AMA and other groups urge people to tell their doctors they are using supplements; the information could help ward off dangerous drug interactions between herbal products and pharmaceuticals.

Conflicting Studies

The ephedra controversy shows how contentious all the conflicting studies can be. Ephedra is under attack because of dozens of heart attacks and strokes in people who have taken ephedra products. The AMA wants it banned. But Metabolife International Inc., the product's leading marketer, cites a study from researchers affiliated with Harvard and Columbia universities that shows "no adverse events and minimal side effects" among patients taking an ephedra-and-caffeine product. Claims to the contrary, including reports of fatalities, are anecdotal "junk science" that is drowning out good science, the company argues.

The university study was far from perfect, says Dr. Woosley. The subjects in that trial were under medical supervision, and those with serious health conditions were screened out, so any unusual effect the supplement had on those already at risk wouldn't have been noticed. Plus the limited size of the study by the time it was over -- 46 people on ephedra and 41 on a placebo -- means it was impossible to find the 1-in-100 or 1-in-1,000 risks that emerge in the large trials drug companies submit to the FDA.

European Conclusions Differ

Supplement makers' main research ammunition comes from reputable scientists in Germany and elsewhere in Europe, where supplements have been a mainstay for decades. For many U.S. researchers, those studies are lacking. "It's not the kind of science you would see presented to the FDA," says Ronald Turner, a professor of pediatrics at the University of Virginia medical school and author of a recent study on echinacea. His 2000 study found the herb had "no significant effect on either the occurrence of infection or the severity of illness." The study received funding from Procter Gamble Co., which markets Vicks cold-related products.

The ginkgo study was conducted by Paul Solomon of Williams College and published this month in the AMA's medical journal. Mr. Solomon says he tried to do an "FDA-quality study" to test claims that ginkgo could improve memory in as little as four weeks. The conclusion: "When taken following the manufacturer's instructions, ginkgo provides no measurable benefit in memory or related cognitive function to adults with healthy cognitive function."

The herbal industry's Mr. Cardellina concedes that the ginkgo study was legitimate and doesn't dispute the negative results. But he points to several others with positive results. "The thing that bothers me is that the authors act like it's the only trial that's been done," he says.

Herbal Ailments

Recent research questions the effectiveness or the safety of six of the 12 top-selling herbal supplements in the U.S.

Supplement Common Use Problem
St. John's wort Depression relief A 2002 NIH study found that the herb was no more effective for treating major depression than a sugar pill.
Ginkgo Memory improvement A study this month in the Journal of the American Medical Association found no measurable benefit for memory.
Echinacea Prevention and treatment of colds A 2000 study determined that the product had "no significant effect" on the incidence or severity of colds.
Ephedra Weight loss The American Medical Association and consumer groups have called for it to be banned on suspicion of causing heart attacks and strokes.
Kava Stress relief Canada, Singapore and Germany have removed many kava products from the market after linking the substance to liver damage; FDA has warned users about the problem.
Garlic Cholesterol reduction The National Institutes of Health concluded in 2001 that garlic could cause harmful side effects in people undergoing HIV therapy.

Note: Sales ranking based on Nutrition Business Journal

Source: Wall Street Journal - Sept. 11, 2002

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APA Reference
Gluck, S. (2008, December 17). More Research Is Questioning Safety, Effectiveness of Herbs, HealthyPlace. Retrieved on 2024, October 8 from https://www.healthyplace.com/depression/articles/more-research-is-questioning-safety-effectiveness-of-herbs

Last Updated: June 23, 2016

Have an Escape Plan to Get Away From Domestic Violence

HealthyPlace.com Staff Writer

You need to have an escape plan to get away from domestic violence or abuse. Here are things that worked for me.

You need to have an escape plan to get away from domestic violence or abuse, in case things get really, really bad. Here are some tips that worked for me. Some of them may sound funny, but they worked for me.

One thing I would like to note: I hear from women all the time who say they can't get away, they can't accomplish these simple tasks, because he has such strict control over their lives. STOP! Take a minute to evaluate: do you work? Use your lunch hour! Do you go to the grocery store alone? Stop along the way! Do you have a friend or family member you trust? ASK FOR HER HELP!!

If he goes to work every day, you have eight hours to plan. In this case, it really is true, where there's a will, there's a way. But it's up to you to realize that you DO have some control, a little bit.

The first, most important thing I suggest is to have somewhere, set up ahead of time, to go in case it gets to the point where you feel that your life (or the lives of your children) is in danger. Call a battered women's shelter beforehand, visit it, find out where it is. Or have a friend THAT HE DOESN'T KNOW ABOUT, and find out if you can go there for a couple of days. Keep a small bag packed with necessities, and keep it at work or at that friend's house. Be ready to just walk away from everything that you have collected over the years...it may come to that.

Another must-have is a code phrase, something that sounds perfectly innocent to him while he's listening to your half of the conversation. Mine was "that stupid dog down the street got into the trash again." When my girlfriend heard that, she would come over to "visit," because he would behave when she was there.

You need to start putting some money in a secret place. I literally kept my "stash" in the mattress, where it was torn a bit. He never thought to look there.

There are a couple of ways to put money away. This first one won't work if he monitors your weekly check, but if not, well then.... each payday, save $5 or $10 and put it in the "kitty." It will add up quickly. A more "fun" way (for me) was this: I bought a more expensive brand of shampoo and kept the empty bottle. Thereafter, when I'd go to the store, I'd buy the more expensive brand again, take it home and let him check the receipt against what was in the bag (yes, he actually did that!). The next day, I'd take it back, swap it for the cheaper one, fill up the expensive bottle, and put the dollar or so in the "kitty." You can do this with a number of items. Cereal is a good one--buy the box ($2.87), then refill it with the bag ($1.87). Coffee, creamer, shampoo, conditioner, use your imagination!

Once you have some money put away, open a private mailbox and a separate bank account with the statements sent to the mailbox. Again, this will give you a sense of "I've done this on my own." You will be amazed at how good THAT feels!

These are some ideas that worked for me. They might not work for you. Maybe he does tag along EVERYWHERE YOU GO but chances are, at some point, you go somewhere by yourself. Use that time to accomplish these goals. You will begin to feel in control of at least a little piece of your life. And when that happens, you will begin to BREAK FREE.

 

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APA Reference
Staff, H. (2008, December 17). Have an Escape Plan to Get Away From Domestic Violence, HealthyPlace. Retrieved on 2024, October 8 from https://www.healthyplace.com/abuse/articles/escape-plan-to-get-away-from-domestic-violence

Last Updated: May 5, 2019

Self-Mutilation: The Truth Behind the Shame

HealthyPlace.com Staff Writer

self-mutilation: the truth behind the shame

self-muti'lationn. mutilation of oneself, esp. as a symptom of mental disturbances E17

overview

What's the cause of self-injury, self-mutilation? Who suffers from self-injury and how to treat it?Self-mutilation, or self-injury as I and many others prefer to call it, is the deliberate damaging of body tissue without conscious intent to commit suicide. Just like with eating disorders, self-injury is used as a coping mechanism in life. Whatever pain is inside of the person, whether it be from family problems, sexual or physical abuse, or emotional neglect, the feelings are unbearable and can only be released or "forgotten about" through the pain that comes from injuring one's self. The prevalence of self-injury is unknown because many cases go unseen and untreated, but it has been estimated that about 750 per 100,000 persons per year have problems with self-injury. (Rates of 34% and 40.5% have been reported for people diagnosed as having multiple personality disorder and bulimia.) Self-injury usually begins in late childhood and early adolescence, and although for some it becomes a chronic problem, most self-mutilators do not continue the behavior after 10-15 years. However, self-injury can be a chronic problem if the situation that triggers the victim to cut or hurt themselves continues to stay in their lives.

who.suffers.from.this

Common suffers of self-injury are abuse survivors, eating disorder sufferers, and a smaller group suffers from substance abuse and kleptomania. In the home of someone who hurts themselves often there is violence with an inhibition of verbal expression of anger, and/or a stormy parental relationship along with neglect or a lack of emotional warmth expressed by the parents. Sometimes there is the loss of a parent through death or divorce, or parental depression or alcoholism. Often the person who hurts themselves has rapid mood swings and suffers from some sort of depression, possibly even Bipolar Disorder. Perfectionistic tendencies and a dislike of the body/body shape are both characteristic of someone who is prone to self-injuring. When it appears that the family is in good shape but yet a child still self-injures, perfectionism and the feelings of low or non-existent self-worth are the next possible explanations as to what triggers it.

why.does.someone.do.this

It has been proposed that children who don't receive adequate protection and are abused, violated, or neglected, fail to learn how to protect themselves. They then re-enact their abuse and lack of protection through a variety of self-harming behaviors and this is how self-mutilation can begin. The person who self-injures experiences an inability to tolerate intense feelings and often has trouble expressing emotional needs or experiences, which is where the injury comes in to help "end" or lessen the stress. Injuring one's self can be looked at as a means of communicating anger and distress to other people when there are no other ways.

control.and.strength

For some, seeing the blood from cuts gives them an odd sense of well-being and strength - the same feelings that were stripped away from them at some point in their life. A self-injurer may injure themselves as a way of empowering themselves, as well. The person feels strong and in control by enduring the pain that they inflict on themselves.

punishment.and.protection

On the flip side, a self-injurer may feel very unworthy and meek, and self-injury can be used as a means of punishment. This frequently is the motive with victims of eating disorders, as in both cases the feelings of unworthiness are there. Another theory is that the victim is constantly told that they are beautiful and that they will attract a lot of boys (girls if it is a male) and the person becomes afraid of being raped (possibly again) or victimized, so they create scars to hopefully scare away anyone who tries to come in contact with them.

    Baby's got a problem
    Tries so hard to hide
    Got to keep it on the surface
    because everything else is dead on the other side-NIN

 

why.it.doesn't.stop

Self-injury soon becomes an addiction and extremely hard to stop. Cutting, burning, or performing any other number of harming acts upon the body relieves, very quickly, unbearable pain and also releases the body's own narcotics called the endogenous opiates. Just like with someone binging but not purging, prolonging a self-injurer from hurting themselves can cause them to experience symptoms such as agitation, paranoia, and irritability. Because of this, it is too hard in the beginning for any self-injurer to stop, at least immediately.

receiving.treatment

As I mentioned up at the top, for most people the self-injuring behavior lasts about 10-15 years and then dies out, but this cannot be an excuse to not get help! Within those 10-15 years the emotions causing you or someone you know to injure themselves could get even more severe and frequent and lead to suicide attempts and cause other disorders, like an eating disorder, to get worse. You can also cause yourself more harm than intended from infection. Some people use rusty razor blades or dirty 'self-harm materials' to hurt themselves which carry tons and tons of germs that seep into the body. For someone with bulimia or anorexia this can easily cause their immune system to weaken even more and have the inability to fight off bacteria and viruses as fast as before the onset of their problem(s), leaving the victim to be open to the problem of getting sick and not recovering for practically months!

Just as with an eating disorder, the self-injurer should be treated ALONG WITH treatment for the eating disorder. There are self-help techniques and centers out there for sufferers of this demon, although it is always up to you to WANT to stop and to learn different ways of dealing with your emotions. You must find out, in treatment and on your own, why you hurt yourself and then what triggers you to hurt yourself. Stay away from the triggers as much as you can, and also be prepared to distance yourself with healthy activities when the temptation to harm comes. Realize that replacing pain with another form of pain is not recovery, nor does it help you! You will always have the same empty and alone feeling the more and more you do this, and you DESERVE to not have to put up with any more abuse.

references.and.links

HealthyPlace.com extensive information on Self-injury

next: Articles on Eating Disorders and Others
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~ eating disorders library
~ all articles on eating disorders

APA Reference
Staff, H. (2008, December 16). Self-Mutilation: The Truth Behind the Shame, HealthyPlace. Retrieved on 2024, October 8 from https://www.healthyplace.com/eating-disorders/articles/self-mutilation-the-truth-behind-the-shame

Last Updated: January 14, 2014

The Heart of God's Love

HealthyPlace.com Staff Writer

Held in a sweet calm
wrapped in an intense bliss
surrounded by heaven's precious gifts
a heart, a soul,
an echo from the silent stillness of eternity
I am love
You are love
We are the love we seek
Is any soul out there seeking
Is any heart out there asking
rest from your seeking
cease from your asking
you are loved beyond measure
beyond the capacity of your heart's
cavernous, aching, expanses
you are loved wholly
you are loved incredibly
just as you are
you are a perfect
soul perfected through pain fire suffering anguish
release yourself to the gift
answer to the calling that whispers softly
faintly trembling
answer to the questing faith and hope
all else vanishes
all else transcends
love and be loved
hold and be held
you are safe for
you are the heart of God's love

continue story below

next: Patterns

APA Reference
Staff, H. (2008, December 16). The Heart of God's Love, HealthyPlace. Retrieved on 2024, October 8 from https://www.healthyplace.com/relationships/serendipity/heart-of-gods-love

Last Updated: August 8, 2014

Bulimia: More than 'Ox Hunger'

HealthyPlace.com Staff Writer

bulimia: more than "ox hunger"

People who develop bulimia have a bad body image, distorted eating patterns, are involved in laxative abuse and are erratic with their emotions.It is estimated that one in four women in college have bulimia. One in four. It has become so common that some schools have been reported to have posted signs in the girls' bathrooms that say something along the lines of - "Please stop throwing up - you are destroying our piping system and backing things up!" (The acid that comes up from purging was eroding the schools' pipes.) I've also noticed that among the complaints of having to share a room on campus with someone, that one of them was dealing with a roommate who hogged the bathroom because he/she was throwing up or on the toilet constantly from laxative abuse.

Once a problem that was "too gross" to imagine has practically the whole country affected. When did throwing up "here and there" become so acceptable? When is this ever going to end?

words.of. experience: amanda

    Since the age of six I've had bad body image. I was always NOT RIGHT. Something was always fucked up with me. Either it was my hair or my feet or my nose, or my weight. I figured that if I could just be thinner, things would be better. If I could just lose some weight, I would be a different person with different friends and some different glamorous life. And so it started.

    I didn't become immediately immersed in the idea of throwing up. Around that time I had gone off and on diets from the age of about 7 to 11, even though at that age you consider a diet really just telling people you are on one while never really changing your eating patterns. But one day I overheard some people talking about how they vomited what they ate just to keep their weight steady, and I figured that was a good idea. If food never fully went "in," I couldn't put anymore weight on. It was disgusting for me to imagine making myself vomit, but... I put my whole life into being the best, the thinnest, the winner, and if this made me drop some weight...

    I hardly ever did it in the beginning. Just once in awhile, like once a month, but it gradually got worse. My parents always fought a lot and used me as a pawn to decide who was liked more, and I hated that. I found myself eating more and more around those times, and having to heave over a toilet just as many times to keep away the guilt. I stopped eating just three meals a day and instead skipped everything and only ate when I was upset. I then purged to "wash" the sins away and to help find some peace in myself. It didn't matter what I was upset over - food was there to help out, and so was purging.

    About two years after starting, I was flipping between ten pound weight gains and losses just about daily. My face was constantly bloated along with my hands and feet. It was really hard for me to sleep, too. I was so moody that I turned a lot of people off, but I didn't really notice the changes. I still thought that throwing up daily or weekly was "fine." I didn't realize that what was going on was bulimia until my freshman year of college when a friend of mine brought it up. She helped me go and see a counselor, even though I then denied everything. That helped a little...

    I'm now a senior and still fighting. People don't understand that this is an addiction. In the beginning you think you are fine, that there is no problem, and that you have control or that you only need to lose a "few more," but it bites you in the ass eventually. I'm going to group therapy and stuff, but I haven't found one on one therapist that I really like, so I just kind of try to fight the urges on my own. Some days are good, some days are really bad, but never in the middle. I hope that I can beat this one day, but it doesn't look like that'll happen anytime soon.

overview

Bulimia is Latin, meaning "ox hunger." There has been research done showing that bulimia first began in the middle ages when people in celebration gorged on food and then induced vomiting so that they could go back to the party and eat more with their friends. However, bulimia is not about purging for the sake of having to go back to a celebration. It's about emotional pain more than anything. Frighteningly, 2-4% of the population suffers from this, including 20% of high school girls. These statistics don't include the large amount of people who don't go for treatment, either.

who.it.strikes

The typical person vulnerable to developing bulimia hides what they feel inside frequently and is a people pleaser. More so than with cases of anorexia those vulnerable to bulimia care deeply about what others think about them. A past history of on and off dieting is common, as well as problems controlling their impulses. Often people vulnerable to bulimia tend to experience more irrational and erratic emotions than those with anorexia, which leads to the problem of controlling the impulses of dieting, and binging and purging.

why.it.happens

Just as with anorexia, society gives the impression that to be liked (something the person vulnerable craves) you have to be thin. To be thin equals power and respect and money and love and attention. That alone can trigger bulimia, and because those vulnerable to developing this eating disorder veer from one extreme to another in every aspect of life, they eventually plunge head into the problem.

Something so powerful and deadly as bulimia is not based around mere society, however. In the family of someone vulnerable there is usually chaos. Emotions are erratic and scattered and the person isn't taught how to deal with things very well. It is often noted in bulimia cases that the mother has been the type to diet constantly herself, and more so than anorexia there tends to be a past history of sexual abuse.

Somewhere the feelings of unworthiness and failure build and erode the person's self-esteem, whether that be the person feeling inadequate in the eyes of their parents or perhaps even the eyes of a significant other. Food brings comfort at first, but then eventually guilt over having eaten the food hits the person, and purging brings relief into the person's body and mind. Purging also creates a false sense of control, as well. Knowing that they can basically eat what they want and just bring it all up later helps the person feel better and in control of what they allow their bodies to have and digest.

As with anorexia, the person with bulimia will measure everything by one object - their bodies. Their body and their weight will commonly measure whether the day will be good or bad, and whether they are allowed to eat. Often times someone with bulimia will completely avoid food during the day, but usually by nightfall the person ends up binging, or otherwise eating anyways, and then purging. A cycle of trying to starve and/or diet during the day but then eating and purging at night is not uncommon. The person with bulimia then feels even more of a failure as they believe that they can't even get "dieting" right.

why.it.goes.untreated

Because bulimia does not cause someone to lose an extraordinary amount of weight it is generally an easy disorder to hide. The person with bulimia will often only purge at night or when they take showers so that no one can hear them vomiting or see them binge. With anorexia there tends to be more extreme deteriorations of the body on the outside, whereas with bulimia much of the physical damage is done on the inside. As a result it isn't uncommon for someone to live with this disorder for many years before being caught or finally going to someone for help. This also increases the amount of denial that someone with bulimia has. Since medical problems from the bulimia don't surface as quickly or as readily apparent as with anorexia, the person with this disorder often is unable to believe that it is "that bad."

Another one of the many reasons people who suffer from bulimia don't go for help is because they feel ashamed. Let's face it - in this society people with anorexia are almost put on pedestals. Sure we are shocked at how emaciated someone could get, but at the same time we have a morbid fascination with their extreme self control and destruction. People regard purging as utterly gross (which it is, but that does not make the person suffering is gross) and believe that people with bulimia just have a lack of self-control, and that's it. So, to keep people from thinking less of them, someone suffering will hide their problem. They also fear the threat of weight gain. I wont lie and not say that stopping purging right away will bring some weight gain, but the person suffering won't wait long enough for their metabolisms to straighten out, and will continue the behaviors without speaking to anyone. Then, just as with anorexia, if the family of someone with bulimia is not supportive when the person does ask for help, then that makes it next to impossible for them to get treatment to stop the vicious cycle. Yet another problem those with bulimia face is being unable to see themselves correctly. Just as those battling anorexia, someone with bulimia cannot see themselves as they are in reality when they look in the mirror. They only see someone who is too fat, full of flaws, and a failure.

when.the.time.comes...

You or the person you know with this problem must be willing to work together with a therapist in order to get better. When trying to stop alone the person with bulimia often believes that the binging is the only problem, so they solely work on restrictive eating. Inevitably they get too hungry and binge anyways, which leads to a trip to the bathroom. The key to treating bulimia is not self-control. This sounds like a problem that is basically just a fight with food, when in reality it is a battle with the self and self-esteem inside of a person. You must deal with the issues that are triggering you to eat and purge for comfort, and you must be willing to put up a fight. Remember that eating disorders are addictions, and it will require a lot of TEAMWORK between you and a therapist to finally win this battle.

When you or someone you know is ready to come forward for help, usually group therapy is the first place to go. Because so many people with bulimia feel incredibly guilty and ashamed, it is usually a helpful experience to talk with others that also suffer, just to know that you or the other person is not alone and has nothing to feel bad about. Overeaters Anonymous tends to show promising results for compulsive overeaters and people with bulimia, but if you are not a Christian you might have trouble following the 12 step program. Individual therapy is key to fully recovering. It is tough to deal with the issues that someone with bulimia has locked away inside all these years, but they must be dealt with so that you or the person does not have to constantly go back to binging and purging as a way to comfort and bring relief to internal pain. As with anorexia, usually family therapy is suggested for those patients who are under 16 or 18 years of age and have bulimia.

I should make a note here that those suffering from bulimia tend to have problems with substance abuse more so than people with anorexia. It is estimated that as many as 50-60% of those with bulimia are also addicted to alcohol and need treatment for alcohol abuse along with the purging. If this is the case with you or someone you know, you must get treatment for the drug/alcohol addiction ALONG WITH the purging. You can not treat one problem and not treat the other. What will happen if you treat one addiction is the person will just replace the treated addiction with the non-treated one (i.e. - the person goes into treatment for bulimia, so they drink to make up for not purging, or, they go into treatment for cocaine, so they eat and purge to make up for the loss of the drug).

next: Eating Disorders F.A.Q.
~ all peace, love and hope articles
~ eating disorders library
~ all articles on eating disorders

APA Reference
Staff, H. (2008, December 16). Bulimia: More than 'Ox Hunger', HealthyPlace. Retrieved on 2024, October 8 from https://www.healthyplace.com/eating-disorders/articles/bulimia-more-than-ox-hunger

Last Updated: January 14, 2014

Ten Steps for Student Success for College and Adult Students with ADHD

HealthyPlace.com Staff Writer

A ten-step survival guide to help students with ADHD succeed and avoid pitfalls, circumvent problems, and ensure peak performance.

A ten-step survival guide to help students with ADHD succeed and avoid pitfalls, circumvent problems, and ensure peak performance.Whether completing a GED, entering college, returning for graduate work, or passing licensing exams, adults and adolescents with ADHD face formidable challenges. Regardless of how bright they are, many post-secondary students fail because they lack advanced reading, learning, and self-management strategies. In addition, they lack a systematic approach and access to required resources and support.

ADHD students who do succeed have found experts to provide structure, support, advocacy, and guidance. They learned advanced reading, learning and self-management strategies that were customized according to their needs and the requirements of their courses. They learned a systematic approach to survive and thrive in college. Such services are important for all students with ADHD but are especially critical for those who have previously failed or who are returning to school after many years.

This checklist, with ten steps, is a handy guide to help avoid problems and enjoy academic success.

1.Develop a plan. Write academic goals and an action plan based on record of achievement file and with the special needs co-ordinator at school and the local collage.

2.Develop a support network. Talk to family, friends, and others with. Work closely with school resources (e.g., special needs co-ordinator and personal tutor).

3.Engage in self-advocacy. At the college level, students are granted accommodations only if they request them. When first talking about things, many students overestimate their skills, underestimate the challenges, and ignore the benefits of accommodations. They don't request accommodations because they are concerned about looking stupid or not being fair to other students. They forget that they are entitled to accommodations under the law. Only you can ensure that you have access to the services and resources that can contribute to your success. Discuss accommodations with an advisor in the disabilities office. Obtain a letter that lists all "reasonable" accommodations that are recommended in your statement of educational special need report. The letter should be presented to, and discussed with, the instructor of each course within the first two weeks of the term. Conferences are best held during office hours, not before or after class.

4.Meet academic responsibilities. Learn how to access campus library, technology, health, and recreational resources. Go to class. Arrange effective conditions for learning. For example, sit where there are the least distractions and the best clarity to see the visuals and hear the lecturer. Schedule two hours of study for each hour of college credit. Discuss the requirements and strategies for each course with the instructor early in the term. Study when you are most alert and rested. Find a comfortable but distraction-free study environment. Relax for a few minutes, perhaps by looking over the newspaper or a cartoon book. Break study periods into 15 to 30 minute segments with 5 to 10 minute breaks. Provide yourself with recognition and rewards as you complete tasks.

5. Establish schedules and routines. Review the syllabus for each class several times during the term. Schedule the dates for all tests, papers, reports and projects on a four month or academic year calendar. Use a daily and/or weekly calendar to schedule study times. Check off each assignment as it is completed. Create a study routine (e.g., go to the library after class to review notes). Some experimentation and discussion is required to develop a workable schedule. Scheduling and subsequent monitoring of progress often requires the assistance of an academic coach, counsellor, tutor, or classmate.

6. Use advanced reading, learning, note taking and test taking strategies. Contact a tutor, academic coach, or student services to deal with slow reading rate, poor comprehension, lack of test taking skill, test anxiety, inability to begin or finish papers, etc. Read texts and review class notes within 24 hours of lectures. Use mapping, visualization, and mnemonics to enhance comprehension and retention. Create or obtain sample questions to practice exam taking and to develop confidence, speed, and accuracy. Contact the tutor to discuss performance on tests or papers.

7.Use active self-regulation strategies to manage thoughts, behaviour, time, and tasks. Be specific about how to replace bad habits with positive action in order to decrease stress and increase productivity. Monitoring progress and using feedback to modifying study habits is critical to success. This, too, is an area in which an academic coach or advisor from student services can provide valuable guidance, support and skill development. If something goes wrong, tell yourself that such events are expected and that, in such cases, students are supposed to contact tutors, counsellors, and or student services.

8.Maintain a healthy life style. Eat smart, exercise regularly, practice stress management, and include rest, relaxation, and recreation. Students who do not take care of themselves often become ill just when they can least afford to miss class or study time. Their illnesses occur more frequently, last longer, and require more bounce-back time.

9.Be proactive and avoid crises. Hope for the best but plan for the worst. Expect the inevitable ups and downs. Assume that bad habits and ADHD-related symptoms will create significant barriers to academic success. List possible warning signs of trouble (e.g., 2 incomplete assignments in a row, procrastination when assigned a paper or project.) Have a plan to manage a failure or difficulty. As the term unfolds, symptoms such as procrastination, depression, anxiety, insomnia, medication non-compliance, perfectionism, irritability, and anger do not dissipate. More commonly, the stress, fear, and fatigue related to college work exacerbate problems and propel students into giving up or failing. As soon as problems emerge, talk to instructors, use school resources, contact your support network, academic coach, or tutor.

10. Have an emergency plan to actively deal with crises. Do not assume that you are lazy, crazy, or dumb. Do assume that ADHD-related difficulties are problems to be solved, not personality defects. To deal actively with a crisis means that you admit that problems exist and find help. Consider short-term therapy when things are not working out. Research indicates that cognitive and cognitive behaviour therapy is helpful with ADHD-related problems. Locate a therapist who has experience working with adults and adolescents with ADHD and college level requirements. Speak to the Student Services to see if they have any details or contacts or speak to a local ADHD Support Group.

About the author: Geraldine Markel, Ph.D. is an educational psychologist specializing in learning and performance and author of Managing Your Mind® Coaching and Seminars.

 

next: The Impact of ADHD on Marriage
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~ adhd library articles
~ all add/adhd articles

APA Reference
Staff, H. (2008, December 16). Ten Steps for Student Success for College and Adult Students with ADHD, HealthyPlace. Retrieved on 2024, October 8 from https://www.healthyplace.com/adhd/articles/ten-steps-for-student-success-for-college-and-adult-students-with-adhd

Last Updated: February 13, 2016
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