Latest / Morning Medical with Dr. Chow / Dark Showering Benefits, Chronic Fatigue Insights, and Sweeteners for Diabetes

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Dark Showering Benefits, Chronic Fatigue Insights, and Sweeteners for Diabetes · Morning Medical with Dr. Chow

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  Welcome to "Morning Medical with Dr.
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  Chow," your daily podcast bringing you the latest in medical and health news from around
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  the world, powered by artificial intelligence.
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  I'm your host, Dr.
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  Chi-Ming Chow, a cardiologist and Professor of Medicine at the University of Toronto.
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  Today, we're diving into a fascinating new trend that's making waves in the wellness
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  community: 'dark showering.'
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  So, what is 'dark showering'?
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  Well, it's exactly what it sounds like—taking your daily shower in the dark, or at least with
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  the lights dimmed.
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  The idea is to incorporate this practice into your evening routine to help promote better
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  sleep.
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  Dr.
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  Daniel Amen, a psychiatrist and brain imaging specialist, notes that light has a powerful
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  influence on the brain, particularly through the retinohypothalamic tract.
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  This is a pathway connecting your eyes to the brain's master body clock, known as the
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  suprachiasmatic nucleus.
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  When we're exposed to bright or blue light, our bodies are signaled to wake up.
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  This happens because cortisol levels rise and melatonin levels drop.
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  However, in the absence of light, our bodies receive signals of safety, activating the
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  parasympathetic nervous system, which helps us wind down and prepare for rest.
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  Dr.
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  Amen describes dim lighting as a way to turn down the brain's 'threat radar,' reducing
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  stimulation and allowing the logical part of the brain to take over, leading to feelings of
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  calmness and clarity.
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  Dr.
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  Amen suggests that reducing visual input can lessen the sensory load on the brain, meaning
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  there's less for the brain to process and react to, especially in areas that handle fear and
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  stress.
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  For those interested in trying out 'dark showering,' he recommends starting by dimming
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  lights 60 to 90 minutes before bedtime.
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  You can also use a soft amber or red light instead of bright overhead lights.
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  In the shower, consider turning off the lights, avoiding screens, and adding some simple
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  comforts like lavender or frankincense oil, a cool room temperature, and soft towels.
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  This doesn't need to be a long process; 15 to 20 minutes is sufficient to help your body and
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  mind relax.
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  'Dark showering' can be particularly beneficial for those dealing with anxiety, ADHD, or
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  insomnia, as it creates an external calm that leads to internal regulation.
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  However, Dr.
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  Amen also advises that if darkness feels uncomfortable, it's perfectly okay to modify
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  the routine.
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  For some, soft lighting, quiet music, or a comforting scent can make the experience feel
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  safer.
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  If you're someone who prefers showering in the morning, a cold shower could be an alternative.
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  Cold showers can stimulate the vagus nerve, reduce inflammation, and energize the body,
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  which might help in maintaining focus throughout the day.
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  However, if used at night, Dr.
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  Amen suggests keeping them brief and pairing them with warmth afterward to avoid disrupting
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  sleep.
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  In essence, 'dark showering' provides a quiet place for the nervous system to recover, making
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  it a simple yet effective addition to your evening routine.
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  So, if you're looking to enhance your sleep quality, this might just be worth a try.
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  Chronic Fatigue Syndrome, often referred to as CFS or myalgic encephalomyelitis, is a complex
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  and often misunderstood condition that affects daily life for many.
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  Unfortunately, there's no known cure for this syndrome, and no medications are currently
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  approved by the Food and Drug Administration specifically for its treatment.
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  However, there are numerous approaches that can help alleviate the symptoms experienced by
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  those with CFS.
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  For individuals struggling with sleep problems due to CFS, establishing good sleep habits is
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  the first step.
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  This includes maintaining a consistent sleep schedule and creating a conducive sleep
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  environment by keeping the bedroom quiet, dark, and cool.
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  If these measures aren't enough, over-the-counter sleep aids might be suggested.
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  While they can help improve sleep, they may also cause daytime drowsiness, which is
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  counterproductive for those with CFS.
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  If over-the-counter options don't work, prescription sleep medications might be
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  considered.
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  These include drugs like Eszopiclone, Ramelteon, Zaleplon, and Zolpidem.
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  However, these medications are intended for short-term use due to their potential side
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  effects, such as daytime sleepiness and memory lapses, which can exacerbate CFS symptoms.
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  Stimulants, often used to treat Attention Deficit Hyperactivity Disorder, are sometimes
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  prescribed to help with fatigue and cognitive issues in CFS.
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  However, they come with risks.
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  These medications can lead to a cycle of overexertion followed by a crash, worsening the
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  condition.
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  Their effects on the brain can also cause irritability and agitation, so they should be
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  used carefully and under close supervision.
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  Pain management is another crucial aspect of treating CFS.
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  Many individuals experience headaches, muscle, or joint pain.
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  Over-the-counter pain relievers like acetaminophen, aspirin, or ibuprofen can be
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  helpful, but if these aren't effective, stronger prescription medications or tricyclic
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  antidepressants might be necessary.
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  Consulting with a pain specialist can also be beneficial for managing chronic pain associated
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  with CFS.
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  Orthostatic intolerance, a common issue in CFS characterized by symptoms like dizziness and
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  rapid heart rate upon standing, can be addressed with medications such as
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  Fludrocortisone, Midodrine, or Propranolol.
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  It's important to discuss these symptoms with a doctor to find the most appropriate treatment.
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  Depression is another condition that often occurs alongside CFS.
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  Antidepressants can be effective, but selecting the right one is crucial to avoid worsening
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  fatigue.
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  Options include selective serotonin reuptake inhibitors, serotonin-norepinephrine reuptake
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  inhibitors, and tricyclic antidepressants, among others.
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  Mental health counseling, including cognitive behavioral therapy, can also be a vital
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  component of treatment.
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  Research is ongoing to find new treatments for CFS.
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  Experimental medications like Ampligen, low-dose naltrexone, and rituximab are being
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  studied, along with antivirals and neuromodulators.
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  While these treatments show promise, more research is needed to determine their efficacy
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  and safety.
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  In summary, while there is no cure for Chronic Fatigue Syndrome, various medications can help
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  manage its symptoms.
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  The best approach is a personalized one, developed in consultation with healthcare
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  professionals, to tailor treatment to the individual's specific symptoms and needs.
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  Today, we're exploring a topic that's particularly relevant for those managing
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  diabetes: artificial sweeteners.
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  Can people with diabetes consume artificial sweeteners?
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  The answer is yes.
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  Artificial sweeteners are often much sweeter than regular sugar, sometimes up to 700 times
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  sweeter, yet they contain no calories and do not affect blood sugar levels.
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  While sugar is absorbed into your bloodstream and used for energy, artificial sweeteners
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  remain in your digestive tract until they pass in your stool or urine.
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  The United States Food and Drug Administration has approved six different types of artificial
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  sweeteners, and most are significantly sweeter than table sugar.
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  Amy Roak, a registered dietitian nutritionist and certified diabetes educator at Northside
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  Hospital Diagnostic Clinic in Gainesville, Georgia, explains that artificial sweeteners
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  can help people with diabetes reduce their sugar intake without feeling deprived of
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  sweet-tasting foods.
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  Importantly, these sweeteners have a much lower impact on glucose levels than real sugar does.
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  Roak advises that there are many sugar substitutes suitable for people with diabetes,
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  and it's important to discuss with your doctor how much of each sweetener you can safely
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  consume.
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  When it comes to sweeteners for people with diabetes, there are several options available.
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  Sugars are naturally occurring carbohydrates, including brown sugar, cane sugar,
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  confectioners’ sugar, fructose, honey, and molasses.
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  These have calories and raise blood glucose levels.
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  On the other hand, sugar alcohols are a type of lower-calorie sweetener.
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  They are less sweet than other artificial sweeteners and break down slowly in the gut,
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  which helps control blood sugar.
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  Common examples include erythritol, isomalt, maltitol, mannitol, sorbitol, and xylitol,
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  often found in candies or chewing gum.
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  Natural sugar-free sweeteners such as stevia and monk fruit extract are often less processed
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  than other artificial sweeteners.
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  Artificial sweeteners, made in a lab, have no nutritional value.
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  The United States Food and Drug Administration has approved six artificial sweeteners:
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  Acesulfame potassium, also known as ace-K; Advantame; Aspartame; Neotame; Saccharin; and
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  Sucralose.
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  Each of these has unique properties, and it’s crucial to understand how they can fit into
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  your diet.
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  For instance, Aspartame, known by the brand names NutraSweet and Equal, is about 200 times
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  sweeter than sugar and can be used in both cold and warm foods, though it may lose some
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  sweetness at high temperatures.
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  However, individuals with phenylketonuria, a rare genetic disorder, should avoid this
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  sweetener.
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  Sucralose, branded as Splenda, can be used in hot and cold foods, including baking and
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  cooking, but it may affect how well your body regulates blood sugar in some cases.
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  Discuss these options with your doctor if you have concerns or questions.
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  Understanding labels is crucial when choosing sweeteners.
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  Terms like 'no sugar' or 'sugar-free' mean the product contains less than 0.5 grams of sugar
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  per serving, while 'no added sugar' indicates no extra sugar was added during processing.
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  'Reduced sugar' means the product has at least 25% less sugar per serving than the regular
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  item.
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  Always read the Nutrition Facts label to know what kind of sweetener a product contains,
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  especially if you are managing diabetes.
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  In summary, artificial sweeteners can help people with diabetes enjoy the taste of sugar
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  without the associated risks, as they do not raise blood sugar levels or add to weight.
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  However, like all things, they should be consumed in moderation.
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  Some artificial sweeteners pose risks, so it's important to consult with your doctor if you
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  have any health concerns.
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  A balanced diet rich in whole foods like fruits, vegetables, whole grains, and lean
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  proteins is essential for effectively managing diabetes.
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  Now, let's delve into a topic that's gaining more attention as the use of marijuana becomes
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  increasingly common across various states: how long cannabis remains in your system.
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  As more states legalize marijuana for both medical and recreational use, it's crucial to
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  understand how this substance interacts with the body and what that means for drug testing.
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  The primary compound responsible for the psychoactive effects of marijuana is
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  tetrahydrocannabinol, commonly known as THC.
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  When you smoke or vape marijuana, THC enters your bloodstream through your lungs, while
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  consuming it in edibles results in absorption through your liver.
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  Despite the route, THC is eventually metabolized by your liver and excreted through
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  urine and feces.
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  Interestingly, about 65% of THC is expelled through feces and around 20% through urine.
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  However, not all THC leaves the body quickly.
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  Some of its metabolites are stored in the fatty tissues, gradually releasing into the
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  bloodstream over time.
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  This slow release is why THC can be detected in drug tests long after the initial use,
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  especially if marijuana is used frequently.
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  The duration that marijuana stays in your system is influenced by several factors,
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  including your frequency of use, the THC content in the marijuana, your metabolism, and
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  even your hydration levels and body mass index.
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  For instance, a blood test can detect THC for up to 12 hours after use, whereas a hair test
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  can show THC presence for up to 90 days.
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  Saliva tests are typically effective for up to 24 hours, and urine tests can detect THC for up
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  to 30 days, particularly in heavy users.
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  For those who consume marijuana occasionally, THC might be detectable for up to 72 hours
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  after a single use.
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  However, with regular use, these timelines extend significantly.
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  This variability highlights the importance of considering individual factors when discussing
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  marijuana use and its detection.
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  Urine tests are the most common method for detecting THC due to their cost-effectiveness
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  and quick results.
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  They can detect THC in occasional users for up to three days, moderate users for five to seven
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  days, and heavy users for 30 days or more.
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  This makes urine tests a favored choice for workplace drug screenings.
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  Hair tests, on the other hand, are used to detect long-term marijuana use.
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  THC metabolites can be present in new hair growth for up to three months.
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  It's important to note that while a single use might not show up in a hair test, frequent use
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  certainly will.
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  For those curious about edibles, they can indeed show up in drug tests.
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  Since THC from edibles is metabolized in the liver, it results in the same metabolites as
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  when inhaled.
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  This means that drug tests can detect THC from edibles for up to a week, or longer with
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  frequent consumption.
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  There are many myths about detoxing from marijuana quickly, such as drinking lots of
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  water or using detox kits.
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  However, there's no scientific evidence supporting these methods.
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  The best way to ensure passing a drug test is to abstain from marijuana use altogether.
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  In conclusion, while marijuana's presence in the system can vary greatly depending on
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  personal factors and usage habits, understanding these dynamics is essential,
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  especially as marijuana use becomes more widespread.
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  Remember, the only guaranteed way to pass a drug test is through abstinence.
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  That's all for today's episode of "Morning Medical with Dr.
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  Chow." I hope you found our exploration of these topics both enlightening and informative.
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  Join us again tomorrow for more insights into the ever-evolving world of health and medicine.
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  Stay healthy and informed!