Benzodiazepines are not a good long-term solution for anxiety

Benzodiazepines are not a good long-term solution for anxiety

by | Aug 28, 2020 | anxiety

Many people struggle with anxiety and how to manage stress in a healthy way. Unfortunately, mental health concerns have worsened for many people since COVID-19 has caused significant disruptions in peoples’ lives. While benzodiazepines work well for some people in certain situations, they are not a good fit for many— and for many reasons. In particular, benzodiazepines are only meant for short-term use and are not a good solution for people who need long-term help with anxiety.

Are benzodiazepines meant for anxiety?

Benzodiazepines are a type of prescription medication that may be prescribed for health problems such as anxiety and insomnia. Drugs in this category slow down processes within the brain and body.

Examples of benzodiazepines include:

  • Alprazolam (brand name Xanax)
  • Chlordiazepoxide (Librium)
  • Clonazepam (Klonopin)
  • Diazepam (Valium)
  • Lorazepam (Ativan)
  • Temazepam (Restoril)

Benzodiazepines work by modifying a person’s brain chemistry. Gamma amino butyric acid (GABA) is a molecule in the brain that slows or stops brain signals. Benzodiazepines enhance the effect of GABA and create a drop in brain activity. This can lead to not only a calming effect on the mind, but also a slowing down of other processes within the body.

Benzodiazepine Uses

Anxiety disorders are the most common mental health disorders. Nearly one-third of U.S. adults have anxiety at some point in their lives. Benzodiazepines are sometimes prescribed to people for different types of anxiety including generalized anxiety disorder, social anxiety disorder, and panic disorder. However, scientific research has demonstrated that this class of drugs is only effective for short periods of time – less than four weeks – and when other types of anxiety treatments have failed. People who are looking for more long-term strategies to fight anxiety often have better luck with other medications or treatment plans. In fact, when used long-term, benzodiazepines can actually increase anxiety.Additionally, benzodiazepines don’t necessarily help with every type of anxiety. For example, they do not help people with post-traumatic stress disorder (PTSD), a type of anxiety disorder that can develop after someone experiences a terrifying event or situation.Benzodiazepines may also be prescribed for insomnia. Again, however, our evidence thus far shows that they likely only help with short-term use. Although benzodiazepines can make you feel tired, they also can lead to a worse night’s sleep. These drugs often make it easier to fall asleep, but they tend to also make it harder for people to enter into stages of deeper sleep.Benzodiazepines may also be prescribed for other purposes, such as:

muscle relaxation, treatment of seizures, calming people before a medical procedure or surgery, and treatment of alcohol withdrawal.

Benzodiazepine Risk and Potential Side Effects

Because benzodiazepines slow down the brain and nervous system, they can have certain negative side effects on the body that include:

  • Sleepiness or fatigue
  • Slower reflexes
  • Lack of motor coordination
  • Muscle pain or spasms
  • Dizziness
  • Blurry vision
  • Slurred speech
  • Nausea or vomiting
  • Sexual dysfunction

Benzodiazepines may also come with negative side effects related to mood or brain function. People who take these drugs can experience:

  • Restlessness
  • Confused thinking
  • Disconnection from their surroundings
  • Irritability
  • Acting hostile or aggressive
  • Mood swings
  • Hallucinations
  • Paranoia
  • Disturbing dreams

Many people struggle with anxiety and how to manage stress in a healthy way. Unfortunately, mental health concerns have worsened for many people since COVID-19 has caused significant disruptions in peoples’ lives. While benzodiazepines work well for some people in certain situations, they are not a good fit for many— and for many reasons. In particular, benzodiazepines are only meant for short-term use and are not a good solution for people who need long-term help with anxiety.

Are benzodiazepines meant for anxiety?

Benzodiazepines are a type of prescription medication that may be prescribed for health problems such as anxiety and insomnia. Drugs in this category slow down processes within the brain and body.

Examples of benzodiazepines include:

  • Alprazolam (brand name Xanax)
  • Chlordiazepoxide (Librium)
  • Clonazepam (Klonopin)
  • Diazepam (Valium)
  • Lorazepam (Ativan)
  • Temazepam (Restoril)

Benzodiazepines work by modifying a person’s brain chemistry. Gamma amino butyric acid (GABA) is a molecule in the brain that slows or stops brain signals. Benzodiazepines enhance the effect of GABA and create a drop in brain activity. This can lead to not only a calming effect on the mind, but also a slowing down of other processes within the body.

Benzodiazepine Uses

Anxiety disorders are the most common mental health disorders. Nearly one-third of U.S. adults have anxiety at some point in their lives. Benzodiazepines are sometimes prescribed to people for different types of anxiety including generalized anxiety disorder, social anxiety disorder, and panic disorder. However, scientific research has demonstrated that this class of drugs is only effective for short periods of time – less than four weeks – and when other types of anxiety treatments have failed. People who are looking for more long-term strategies to fight anxiety often have better luck with other medications or treatment plans. In fact, when used long-term, benzodiazepines can actually increase anxiety.Additionally, benzodiazepines don’t necessarily help with every type of anxiety. For example, they do not help people with post-traumatic stress disorder (PTSD), a type of anxiety disorder that can develop after someone experiences a terrifying event or situation.Benzodiazepines may also be prescribed for insomnia. Again, however, our evidence thus far shows that they likely only help with short-term use. Although benzodiazepines can make you feel tired, they also can lead to a worse night’s sleep. These drugs often make it easier to fall asleep, but they tend to also make it harder for people to enter into stages of deeper sleep.Benzodiazepines may also be prescribed for other purposes, such as:

muscle relaxation, treatment of seizures, calming people before a medical procedure or surgery, and treatment of alcohol withdrawal.

Benzodiazepine Risk and Potential Side Effects

Because benzodiazepines slow down the brain and nervous system, they can have certain negative side effects on the body that include:

  • Sleepiness or fatigue
  • Slower reflexes
  • Lack of motor coordination
  • Muscle pain or spasms
  • Dizziness
  • Blurry vision
  • Slurred speech
  • Nausea or vomiting
  • Sexual dysfunction

Benzodiazepines may also come with negative side effects related to mood or brain function. People who take these drugs can experience:

  • Restlessness
  • Confused thinking
  • Disconnection from their surroundings
  • Irritability
  • Acting hostile or aggressive
  • Mood swings
  • Hallucinations
  • Paranoia
  • Disturbing dreams

These side effects may get worse the longer you take these medications. Some types of benzodiazepines take a while to be cleared from your body, so the side effects can build up and become more severe over time. Someone who regularly takes these drugs over a long period may be more likely to experience side effects like confusion or difficulties with thinking and processing.

Benzodiazepines can make certain mental health issues worse. They can cause people to start feeling depressed, or make depression more severe. Long-term use of these medications has also been linked to brain function issues. People who use benzodiazepines can have problems with processing information, learning, and focusing, and may be more likely to develop dementia or lose cognitive function in the long run.

Certain groups of people should avoid this class of drugs. People who are pregnant or may become pregnant shouldn’t take benzodiazepines because they can lead to birth defects. Additionally, these medications may not be a good fit for elderly populations because they can increase a person’s risk of a fall. Older people are more likely to experience benzodiazepine side effects because the kidney has a harder time clearing out drugs from a person’s system as they age.

Benzodiazepine Dependency

Benzodiazepines can lead to tolerance, dependence, and addiction for some people. These terms are related, but they are not the same. Tolerance occurs when a person’s body becomes used to the presence of a drug, and the usual dose doesn’t have the same effect it once did. This often leads to someone feeling like they need to take higher doses. Dependence on a drug means that a person will experience withdrawal symptoms once they stop using it. Addiction is a disease in which a person no longer has control over their use of a substance and is not able to stop taking it, even if they want to.

When people use benzodiazepines long-term, they often build up tolerance. In this situation, future doses of benzodiazepine medications do not work as well. This may lead people to have an even harder time coping with stress than they did before. People may also need to take more of the medication in order to feel the same effect, which may lead to worse side effects.

People can also become dependent on benzodiazepines. Studies have estimated that anywhere from 58-100% of people who use these drugs long-term become dependent on them. When people become physically dependent on benzodiazepines and then try to stop using them, they may experience withdrawal. People are more likely to go through withdrawal if they’ve used benzodiazepines for a long time or taken them in high doses. People who go through withdrawal may have trouble sleeping, increased anxiety, muscle tremors, and seizures.

Benzodiazepine dependence is more likely to happen when these medications are used illicitly along with other drugs. However, it is still important to understand that this risk is a possibility, especially for people who use benzodiazepines long-term or people who have a family history of of substance abuse. In order to reduce your risk of dependency and take benzodiazepines safely, I suggest the following strategies:

  • Don’t take benzodiazepines unless they’ve been prescribed to you
  • Take your medication exactly as prescribed – don’t take benzodiazepines more often or in higher doses than your doctor has recommended
  • Don’t rely on these drugs for long-term treatment
  • Drink alcohol only moderation, or not at all, while taking benzodiazepines
  • Don’t take benzodiazepines if you have a history of drug or alcohol dependence

When people become tolerant to or dependent on the effects of benzodiazepines, they may start taking higher doses. This can lead to overdose which may cause breathing problems, a drop in blood pressure, and possibly death. However, benzodiazepine overdose typically doesn’t happen unless these drugs are combined with other substances, such as alcohol or opiates.

Drug Interactions

Benzodiazepines can have dangerous effects when combined with other substances. For example, certain medications can raise the levels of benzodiazepines in the body. These include certain antibiotics like chloramphenicol, antiretrovirals like ritonavir, and even grapefruit juice. Taking benzodiazepines with these other substances may lead to stronger effects.

Because benzodiazepines can slow down processes in the body, they shouldn’t be combined with other substances that have this same slowing effect. This includes alcohol, opioids, melatonin, and marijuana. Using these substances with benzodiazepines can cause someone’s lungs and heart to slow down so much that they are at risk of serious health problems and even death.

Benzodiazepines are especially dangerous when combined with opioids, and are involved in over 30% of opioid overdoses. This may be an issue for people who have been prescribed opioid painkillers, are using opioids illicitly, or are taking cold and cough medications that contain opioids, including codeine and hydrocodone. People can die from combining benzodiazepines with opioids or with alcohol.

Make sure to let your doctor know every medication that you are taking in order to reduce your risk of harmful drug interactions.

Benzodiazepine Alternatives

Behavioral Therapy

Experts recommend therapy, medication, or both when it comes to successfully treating anxiety. The most common type of therapy for anxiety is called cognitive behavioral therapy (CBT). During a CBT session, a counselor or psychologist will help a person examine their underlying beliefs and feelings and adjust them in order to encourage healthier thought patterns. For example, someone with anxiety may only notice the negative elements surrounding a certain event, and fail to recognize the positives. CBT can help a person use more balanced thinking. This type of therapy can help a person build new skills to better deal with their anxiety.

Therapists may use other strategies to help treat anxiety as well. For example, exposure therapy is a type of CBT that can help people with different kinds of anxiety. The theory behind this treatment is that facing your fears helps you become less afraid of them. For example, therapists may ask you to talk through a specific situation that triggers your anxiety. Other types of therapy such as eye movement desensitization and reprocessing (EMDR) may also help to lessen anxiety. Talk to your physician, or a licensed counselor or psychologist, to learn more about therapy options that could help you.

Non-Benzodiazepine Medications

Experts generally say that SSRIs should be the first drugs that people try to help manage anxiety. SSRIs, or serotonin and norepinephrine re-uptake inhibitors, are typically classified as antidepressants but also work well for other mental health problems. SSRIs and other drugs that affect serotonin brain pathways often take longer to start producing an effect, but they are known to work better, have fewer side effects, and are less likely to cause dependence. Other types of antidepressants, as well as drugs that affect the way the body uses calcium, may also be effective for anxiety. If you’re feeling more stressed than usual or having trouble dealing with anxiety, talk to your doctor about which medications may be a good fit for you.

Other Strategies

Both exercise and relaxation can help reduce anxiety symptoms. In particular, physical activity and relaxation can work well alongside these other treatments as part of a comprehensive anxiety management plan. Relaxation techniques include meditation, yoga, and self-hypnosis.

Anxiety and COVID-19

If you’ve been struggling with anxiety and stress more than usual within the past several months, know that you’re not alone. Many people are reporting high levels of anxiety and panic in the wake of life disruptions during the COVID-19 pandemic. Worrying about health and finances, experiencing changes in appetite or sleep, having trouble focusing, using substances like drugs or alcohol, and having problems with physical and mental health are common health concerns that I speak with patients about every day in my own practice. Possible ways to help manage increased anxiety include taking a break from the news or social media, trying to eat healthy foods, getting more exercise, finding ways to connect with people online or in-person in safe ways, and dedicating time to winding down and relaxing. Make sure to talk to your doctor about any concerns you have about your mental health. Trying out therapy or medication may help you cope with these unusual times.

Conclusions

Research does demonstrate that drugs such as SSRIs and psychotherapy such as CBT are the best first options for treating anxiety. These types of treatments will work well for most people, but not everyone. If you have tried other options and are still struggling with severe anxiety, your doctor may prescribe a benzodiazepine. If so, it is important to take your medication exactly as prescribed in order to reduce your chances of becoming dependent on or tolerant of benzodiazepines. Talk to your doctor if you start experiencing side effects or have concerns. Finally, ask your healthcare provider what other treatments may help you reduce stress and improve your mental health.

These side effects may get worse the longer you take these medications. Some types of benzodiazepines take a while to be cleared from your body, so the side effects can build up and become more severe over time. Someone who regularly takes these drugs over a long period may be more likely to experience side effects like confusion or difficulties with thinking and processing.

Benzodiazepines can make certain mental health issues worse. They can cause people to start feeling depressed, or make depression more severe. Long-term use of these medications has also been linked to brain function issues. People who use benzodiazepines can have problems with processing information, learning, and focusing, and may be more likely to develop dementia or lose cognitive function in the long run.

Certain groups of people should avoid this class of drugs. People who are pregnant or may become pregnant shouldn’t take benzodiazepines because they can lead to birth defects. Additionally, these medications may not be a good fit for elderly populations because they can increase a person’s risk of a fall. Older people are more likely to experience benzodiazepine side effects because the kidney has a harder time clearing out drugs from a person’s system as they age.

How to Use Technology to Maintain and Improve Cardiovascular Health

How to Use Technology to Maintain and Improve Cardiovascular Health

by | Aug 19, 2020 | cardiovascular health, heart disease

Across the globe, more people die from heart disease than from any other cause. Taking care of your heart can help keep you healthy and may prevent you from dying too soon. The good news is that there are many things you can do lower your risk of heart disease.

In recent years, people have been figuring out more ways to use technology to address health issues. These new tools can help people more easily make changes to their lifestyle, find information and tips related to health, and connect with healthcare providers. Finding the right apps, websites, and programs can help you become a better version of yourself!

Cardiovascular Disease

The term “cardiovascular disease” actually refers to a large group of related disorders or events that affect the heart and blood vessels. Some of these conditions are:

  • Coronary artery disease: the hardening and narrowing of the blood vessels that bring blood to the heart, leading to less blood flow
  • Peripheral arterial disease: a circulatory condition where fatty deposits and calcium build up in blood vessels and prevent enough blood from reaching organs, arms, legs, or brain
  • Heart attack: an event where the heart muscle dies as blood flow is blocked by a clot or by a buildup of plaque in the blood vessels
  • Stroke: an event where brain cells begin to die, caused by either a blockage of blood flow to the brain or bleeding in the brain

Who Gets Heart Disease?

People of any gender, race, and ethnicity can experience heart disease. Risk factors that make people more likely to get heart disease include:

  • High blood pressure
  • High cholesterol levels
  • History of smoking
  • Diabetes
  • Being overweight
  • Eating an unhealthy diet
  • Not getting enough exercise
  • Drinking too much

How Can I Keep My Heart Healthy?

Lowering your risk of heart and blood vessel diseases, reducing your chance of having a heart attack or stroke, and addressing risk factors such as high cholesterol all involve simple lifestyle changes such as quitting smoking, drinking less, eating a diet full of fruits, vegetables, and whole grains, and exercising on a regular basis.

While these changes sound fairly simple on the surface, anyone who has tried to break an old habit or adopt a new one knows how hard it can be! Luckily, there are more tools than ever before to help people make these changes.

In the past couple of decades, doctors and researchers have developed many new programs to help patients receive health information virtually, rather than meeting with a healthcare provider in-person. Called telehealth or telemedicine, these programs may include having formal doctor’s appointments over the phone or a video chat. Other telehealth tools may include using wearable devices, smartphone apps, or online portals or programs. Additionally, people are increasingly using more informal tools such as websites or apps that can help them build habits surrounding diet, exercise, sleep, and stress. Here, we’ll dive into some of these tools.

Get More Exercise

Exercise has many beneficial effects related to heart health, including:

  • Better metabolism
  • Less inflammation
  • Decreased heart rate and blood pressure
  • Raised levels of healthy cholesterol (HDL)
  • Lower risk of heart failure and heart disease
  • Lower chance of developing diabetes

How Much Exercise Should We Be Getting?

Experts recommend that adults get at least 150 minutes of moderate intensity exercise per week. This is equal to 30 minutes of exercise five days a week. However, even if you’re not able to meet these goals, some exercise is always better than none. People who have a higher risk of cardiovascular disease tend to be less active, but even low-intensity walking may help people boost heart health.

There are many ways get more exercise, some of which involve making use of new technology. These may include:

  • Wear a pedometer to track your steps. Try to increase the distance you walk each day!
  • Use social media to find a local running or walking group in your city.
  • Get a GPS-enabled watch. These can help track how long you walk, run, or bike. Some can also track your heart rate, or share your workout to social media! Alternately, there are many free apps that can use your smartphone’s GPS to track the time and distance of your workouts.
  • Take your dog on a long walk rather than letting her run around the back yard or a dog park.
  • Don’t have a dog? Borrow one! There are several dog-walking apps that you can join relatively easily. This can be a good excuse to take some walks around your neighborhood with a new furry friend!
  • Participate in a physical activity you love, such as gardening or woodworking. To help with motivation, find a forum or Facebook group full of other enthusiasts who can provide advice and inspiration.
  • Join a gym, in person or virtually! Several gyms and personal trainers now offer online classes.

Before you start a new exercise program or significantly raise your activity level, make sure to talk to your doctor. In some cases, it may be better for you to ease your way into a new routine or slowly work up to your goals.

Why You Shouldn’t Sit Down All Day

Unfortunately, it’s not only exercise that we should be worrying about. Sedentary behavior, which includes anytime you’re sitting or lying down, also leads to heart disease. This means that in addition to regularly exercising, you should be thinking about getting more activity throughout the day.

Here are some ways to improve your daily activity level:

  • Take the stairs instead of the elevator.
  • Walk, bike, or use public transportation rather than driving.
  • Do more chores around the house.
  • At work, have a walking meeting.
  • Work from a standing desk, rather than sitting down.
  • Get an activity tracker. These devices are often worn around the wrist as watches or bracelets. In addition to tracking exercise, some can track how long you’re sedentary and will remind you to get up and move around at regular intervals throughout the day. Research shows that activity trackers can help people be less sedentary.

Eat a Heart-Healthy Diet

The things we eat can affect our heart and blood vessel health. In particular, eating too much red meat and salt has been linked to a greater likelihood of cardiovascular disease. Drinking large amounts of alcohol on a regular basis has also been tied to heart disease, high blood pressure, and stroke.

Obesity has also been linked to poor heart health. People who are overweight may also be more likely to have heart disease, high blood pressure, and diabetes. In addition to exercise, eating more heart-healthy foods may help people shed some extra pounds and lower their disease risk.

Meal Plans for Better Cardiovascular Health

A couple of different diets have been shown to bring heart health. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, can reduce blood pressure and cholesterol levels. This program involves eating less salt and more healthy nutrients such as calcium and potassium. Another diet, the Mediterranean diet, has also been shown to have health-boosting properties. Both of these diets emphasize eating more fruits and vegetables, lean meats, nuts, and healthy oils. Ask your physician about whether one of these diets may be a good fit for you.

Eating healthfully can be challenging, but many strategies can help:

  • Make time to cook more meals at home. Many meals you get in restaurants are full of salt.
  • To learn new cooking skills, watch YouTube tutorials.
  • Use social media to get healthy recipe ideas. Follow food bloggers, or find inspiration on Pinterest.
  • Use calorie-tracking websites or apps. These help record not only your total calorie intake, but also the amount of sodium or other nutrients.
  • Cook with meal kits. These services ship ready-to-make recipes with pre-measured ingredients to your door each week. Some companies offer heart-healthy options with less sodium.

Stop Smoking for Heart Health

Smoking cigarettes increases a person’s risk for heart disease and stroke. Researchers have found a dose-response relationship between smoking and disease, which means that the more years a person smokes, the higher their risk of disease gets. Fortunately, it’s never too late to try to quit – your risk of cardiovascular disease drops as soon as you give up cigarettes.

How to Break the Habit

If you’re struggling to quit smoking, you’re not alone! Studies show that the majority of smokers want to quit, but only 7.5% of people succeed each year. One of the reasons for this is that many people experience withdrawal symptoms such as anxiety, depression, irritability, and cravings when they try to quit.

Some of the most effective methods for quitting smoking include going to individual or group counseling and using nicotine replacement products or other medications. Additionally, while quitting altogether is the best option, reducing the amount of cigarettes you smoke may also decrease your risk of heart disease.

There are several smartphone apps that are designed to help people quit smoking. Some of these may be more effective than others. When choosing an app, look for one that has been tested in a clinical trial. Also, when searching for apps in your app store, use the term “smoking cessation.” Searching with this phrase is more likely to provide apps that are backed by science, as opposed to searching “quit smoking” or “stop smoking.”

Get a Good Nights’ Sleep

Sleep allows your body to repair and recharge. When you sleep around 6-8 hours each night, your risk of cardiovascular disease and even death goes down. Getting enough shut-eye will also promote a healthy weight and blood pressure levels.

To get better sleep, try some of these tips:

  • Stick to a schedule. Try to go to bed and wake up at the same time each day.
  • Use an app to help get good rest. Some apps will remind you when it’s time to go to bed, or wake you up at the right point in your sleep cycle.
  • Get a fitness tracking device or smartwatch that can monitor and provide feedback about your sleep.
  • Keep your bedroom dark and quiet. Cover windows with heavy curtains, and try to make sure doors and windows have tight seals.
  • Use a white noise machine to listen to calming sounds as you fall asleep. Or, use a music streaming service to play white noise albums.
  • If you consistently have sleep problems, see a doctor. Some people have disorders such as sleep apnea that should be treated to bring better health.

Learn How to Better Manage Stress

Stress can directly lead to health issues, but may also lead someone to adopt unhealthy ways of managing stress, such as drinking, smoking, or overeating, that can lead to further problems.

The American Heart Association has said that meditation may help lower people’s risk of cardiovascular disease when combined with other treatments. Meditation and yoga may also help people quit smoking, which lowers heart disease risk. There are several meditation apps available that teach beginners the basics and guide people through a meditation session. Additionally, there are many channels on YouTube dedicated to meditation and yoga. These may help someone learn better stress-coping techniques.

The Future of Technology and Cardiovascular Health

One change that we may see in the near future is more widespread use of telehealth and telemedicine programs. While some of these programs have existed for decades, and many studies have shown that they can be useful in improving health, not many doctors’ offices or hospitals had previously adopted these programs. However, much of this has changed in the wake of COVID-19. Regulations surrounding telehealth have recently changed, making it easier for doctors to provide virtual services.

Telehealth may make it easier for patients worried about heart disease to receive quality care. People can potentially use these programs to talk to their doctor about heart health or receive mental health counseling. Additionally, several recent studies have shown that telehealth programs can help people quit smoking, and recently, the Ontario Ministry of Health adopted a telehealth program to help people stop using cigarettes. People may have access to a wider range of virtual health services in the near future.

If you’re worried about heart disease, work with your doctor to figure out a good plan for reducing your risk. Get your blood pressure, cholesterol, and blood glucose levels checked regularly during physical exams. If you’ve had trouble adopting healthy habits in the past, know that there are many new tools that you can use that might better fit your lifestyle and lead to improved cardiovascular health.

Schedule a consultation

If you like, you can learn more and schedule a consultation with Dr. Brynna Connor.

SCHEDULE CONSULTATION
My Go-To Supplements to Boost Your Immune System

My Go-To Supplements to Boost Your Immune System

by | Aug 4, 2020 | immune system, supplements, vitamins

When counseling my own patients about taking the right supplements to boost your immune system, which has become an even more important topic since the rise of Covid-19, these are what I tell them are my own “go to” supplements.

Vitamin C: I recommend 1-2 grams per day for most of my patients in my practice as this vitamin helps to repair tissue, heal skin, boost immunity and maintain normal cell function.

Vitamin D: It is often forgotten that vitamin D is actually a hormone and not really a vitamin at all. Vitamin D, as with all hormones, is helpful for many functions and works as a signaling molecule to cells. Vitamin D assists with respiratory health and immunity.

Elderberry (Sambucus nigra): While further research on elderberry is ongoing, it has been shown to be helpful to boost the immune system and appears to allow the body to recover faster, if and when, people are sick.

N-Acetylcysteine (NAC): The supplement form of the amino acid, cysteine, known as NAC, helps clear mucous. It is such a gem that the World Health Organization has actually deemed it an “essential medicine“.

B Vitamins: All B vitamins assist in stress response, especially B6 and B12, and this includes the immune response but many patients are deficient in various B vitamins. For example, vegetarians in my practice are often found to be low in vitamin B12 which can easily be added into their diet with great effects and improvement to their energy levels as well.

Echinacea: Part of the daisy family, this plant may help the immune response with viruses, including the many rhinoviruses that can cause the common cold. The research shows mixed results but it definitely warrants further study and many of my patients swear by it.

Astragalus: This is an herb used in Chinese Medicine that never seems to get the attention I believe it is due. Nonetheless, the herb’s extract can help with the body’s immune-related response.

Speak with your physician about other ways and other supplements to boost your immune system. Please discuss all supplements or integrative wellness regimens you are taking, or considering taking, so that interactions and side effects can be reviewed, and to ensure the coordinated, safe and top-notch medical care you deserve.

Check out our Market page

You can find some of our favorite supplement recommendations on our Market page and order them online.

VISIT OUR MARKET

Schedule a consultation

If you like, you can learn more and schedule a consultation with Dr. Brynna Connor.

SCHEDULE CONSULTATION
Grieving the Loss of a Pet

Grieving the Loss of a Pet

by | Jul 28, 2020 | grief

Personal and Health Impact, Coping, and Self-Care When Your Beloved Pet Dies

Losing a pet can be devastating. Often, other people don’t realize the impact a pet has on our lives, which can make the experience feel isolating. Our relationships with pets are so important that they can affect our mental and physical health, which can suffer when a pet passes. People who are struggling with pet loss can use many strategies to help themselves work through the grieving process.

Pet Loss Can Impact Our Health

Pets can actually make us healthier people. Those who have pets tend to have lower rates of heart disease and lower blood pressure. Some studies have found that they are also less likely to experience loneliness or depression, and more likely to say they are satisfied with their life. So it may be no surprise that when we lose this relationship, our health is affected in a negative way.

Pet Loss and Mental Health

Research shows that when we experience grief, our brains undergo physical changes. These changes can affect our thought processes and emotions. For many people, grief results in feelings of sadness, depression, guilt, anger, anxiety, relief, loneliness, or feeling irritable. Some people experience mental symptoms of grief, which may include confusion, trouble focusing, constant dwelling on your pet, or thinking you see or hear your pet. Loss of an animal companion can also lead to anxiety and depression for some people.

Pet Loss and Physical Health

Grief from pet loss may also lead to physical symptoms, such as fatigue, insomnia, a hollow feeling in the stomach, tightness in the chest, dry mouth, and aches and pains.

Sometimes, our reactions to grief can be severe. One woman reportedly experienced “broken heart syndrome” after losing her dog. This condition occurs when one chamber of the heart suddenly weakens in response to an emotional or physical stress. Its symptoms are similar to heart attack symptoms. While this condition is rare, it highlights the large effect that grief can have on the body.

Why Losing a Pet is Especially Difficult

It’s common to think that people don’t get that sad after loss of a pet. But research tells us that often, the grief that people feel following loss of an animal companion feels the same as grief following loss of a human companion. In some cases, people report even more intense feelings. This may be because of the special type of relationship we feel with our pets. Often, it feels like a parent-child relationship, and is associated with unconditional love and acceptance, which we don’t always get in our human relationships. Feeling these especially strong feelings after pet loss may take some people by surprise and lead to feeling shame or guilt.

There are many reasons why grieving a pet can be just as or even more difficult than grieving a human:

  • While everyone can understand and empathize with loss of a person, not everyone can grasp how devastating pet loss can be. Some people may make insensitive comments, such as “you can just get another pet,” which adds to the sense that other people don’t understand what we’re going through.
  • We don’t tend to have the same rituals surrounding pet loss as we do with the loss of our fellow humans. This may include not getting as much social support from others. This may lead to feeling like our emotions aren’t valid, and feeling even more isolated.
  • Because some people don’t understand pet loss, we often don’t have as much space to process emotions. For example, pet loss is often not considered a valid reason for taking time off of work. People who have just lost a companion may find it extremely difficult to keep up with normal responsibilities, even though they are expected to keep performing as normal.
  • Because of stigma surrounding grieving during pet loss, some people may find it hard to talk openly about what they are struggling with. Often, people who have lost a pet feel embarrassed or ashamed at the depth of their emotion.

Being hesitant to acknowledge or talk about these strong emotions is common. Not having solid support systems surrounding pet loss can sometimes make processing it more difficult. This may mean that the pet grieving process is more complex and it can take longer for us to move on.

Another difficulty surrounding pet loss that is often unacknowledged is that it leads to changes in a person’s routine. Perhaps a person got used to being woken up in the morning by their hungry cat, or getting exercise through walking their dog. When that pet is gone, a person’s whole daily routine may be thrown off, leaving a person feeling even more lost. Small hassles and disruptions to a person’s routine can easily add up to be just as stressful and harmful to health than bigger events.

Coping and Self-Care Following Pet Loss

People can help themselves following loss by working towards self-compassion. Dr. Kristin Neff of the University of Texas at Austin developed a scientific way of thinking about and measuring self-compassion that is based on Buddhist psychology. This definition of self-compassion includes three things: self-kindness, common humanity, and mindfulness.

Why should people who are experiencing loss think about self-compassion? It can make the grieving process easier to deal with and may help lessen negative thoughts. It can also boost a person’s mental and physical health. People who use more self-compassionate thinking have fewer symptoms of depression and can better manage stress.

Self-Kindness

Self-kindness is a process of acknowledging our pain and not being critical of ourselves for it. Negative emotions are a normal part of grief, and of life.

Awareness is the first step of self-care – it is only by being honest with ourselves that we can then try to give ourselves what we need. Writing down thoughts in a journal or talking things over with a trusted friend can help people sort through their feelings.

When people better understand what they are going through, they can then try to help themselves deal with the emotions. We should make sure to give ourselves time and space to feel all of our emotions, even the bad ones. This may mean that on especially difficult days, we take a break from work or other responsibilities if possible. It also may mean being honest with other people about what we’re going through, rather than pretending everything is fine.

Other ways people can deal with their emotions and practice self-kindness while mourning the loss of a pet include:

  • Having a memorial service or funeral. Some people may choose to bury a pet or spread their ashes in their favorite place. This can help people get a better sense of closure.
  • Reflecting on positive memories by making a list, writing a letter, or choosing a picture to frame and hang in the home.
  • Spending some time in the pet’s favorite places. This may include going to a dog park, taking a walk down a familiar route, or even just spending some time in the yard.

If your emotions are very strong and you’re having a hard time dealing with them, you can consider going to individual or group therapy. Therapists can help people better identify their emotions and learn to work through them to get to a healthier place. This is especially important for people who experience symptoms of anxiety or depression following loss of a pet.

Common Humanity

When dealing with strong negative emotions, it’s easy to feel isolated and that no one else understands. When grieving a pet, remember that other people have also gone through this experience and probably had very similar emotions. You aren’t alone, even if you feel like you’re the only one grieving your pet.

Often, people dealing with pet loss feel like they don’t get validation and support from loved ones. Try reaching out to friends and family when you’re struggling and let them know you could use some extra support. This is especially important for people who live alone, who often experience even stronger feelings of grief and depression following pet loss. If you don’t feel like you’re getting the support you need, you can try connecting with others who are in a similar situation as you, by:

  • Joining an online forum or Facebook group dedicated to pet loss, and sharing your story with others who better understand your experience.
  • Finding an in-person support group in your area. Some animal clinics and therapists’ offices offer this service. These groups can help people feel solidarity with others who are grieving.
  • Reading a book or blog about pet loss to learn about other people’s experiences with death of an animal friend.

Mindfulness

Being mindful means focusing on what is happening in the present, rather than being stuck in the past or overly worrying about the future. Practicing mindfulness can help people deal with mental health issues such as depression and anxiety and can help ease emotional distress.

Ways that people can be more mindful include:

  • Making a list of the things you’re thankful for
  • Practicing meditation. There are many books, apps, and YouTube videos that can help teach beginners the basics.
  • Reorganizing your previous routines related to your pets. For example, if you’re used to hanging out with friends at the dog park, find other ways to socialize. This can help the loss not feel so disruptive to your daily life.

It’s also important to make sure to keep meeting your basic needs. It’s common to have changes in appetite or sleep when going through an emotional time. Try to go to bed and wake up at the same time each day, and eat regularly. Do your best to also take care of others in your household who may need it. Make sure that other family members, especially children, are processing the loss too and receiving comfort when they need it. Maintain routines with other pets as well. Animals can experience grief too, so give them extra attention by playing their favorite games or giving them extra pets.

Moving On After Loss

Each person takes a different amount of time to work through grief. It may seem like some people heal quickly, while others take much longer to come to terms with loss. Ultimately, while we can take steps to care for ourselves during the grieving process, there’s not much anyone can do to control how long it takes to heal. Many people still experience intense symptoms of grief for a year or more following a pet’s death.

Some people may find that getting another pet can help the healing process. Others may find that they aren’t ready to form a relationship with a new pet for a long time. If people do choose to get another pet, they should make sure that they are doing it for the right reasons. In some cases, getting a pet too soon may actually make the grieving process harder in the long run. For example, someone may be tempted to get a new pet as a way to distract themselves from negative emotions, rather than working through them. Another issue may be that someone expects a new pet to have the same behaviors or interests as their old pet. This can lead to disappointment when the person finds that they can’t have the same type of relationship with a new pet as they are used to.

Those who aren’t ready to bring another pet into their life can still find ways to have relationships with other animals. Spending time around other animals may help someone feel comforted or may bring a new sense of purpose to their life. For example, a person can:

  • Spend time around friends who have pets
  • Offer to pet-sit for friends, family, or co-workers who are going out of town
  • Volunteer at a local animal shelter

Following the loss of a pet, it may seem like nothing will ever be the same again. However, growth and healing are possible in the long run. Researchers have identified a phenomenon that they call posttraumatic growth. This occurs when people take a journey of experiencing hardship, struggling, and then coming out stronger on the other side. When people experience posttraumatic growth, they end up feeling that their life is transformed in a positive way, which may lead to a feeling of self-improvement, more meaningful relationships, or a better appreciation of life. Studies have found that people experiencing pet loss can experience posttraumatic growth. This shows that working through grief and loss can be worth it. People who have pets are better for it, even after their pets leave.

Schedule a consultation

If you like, you can learn more and schedule a consultation with Dr. Brynna Connor.

SCHEDULE CONSULTATION
When Can Toddlers Take Vitamins?

When Can Toddlers Take Vitamins?

by | Jul 15, 2020 | blog, toddlers, vitamins

What is the right age for toddlers and vitamins?

I am often asked by my patients what their little ones should be taking—or if they should—with regard to supplements and vitamins, especially if mom and dad are concerned because they have a picky eater or their child is not gaining weight the way that mom and dad expect.

Read the article in vitaminsonly.com where I join other health and medical experts to discuss toddlers and vitamins.

Pin It on Pinterest