All posts by Alejandro Perez

All, Medicine, Recent posts

Is substance misuse a choice or a disease?

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Various different types of pill capsules lay scattered on a wooden table.

Image from www.northwell.edu

Some people talk as if substance misuse is a moral failing. Science suggests that substance misuse is a disease similar to many other health conditions that affect the brain’s reward pathway. When one performs enjoyable activities like running or eating a tasty meal, dopamine and endorphins are released, and an individual may feel some euphoria. Drug use increases similar chemicals in brain pathways at a much greater magnitude. Furthermore, some drugs alter these functions after a single use. With ongoing usage, the brain pathways are modified, making it difficult for people to feel happy without the drug. In other words, one may get little enjoyment from everyday activities, and drug-taking becomes the only source of pleasure. Tolerance also develops as the brain adjusts to drug use, so more is needed.

The choice to try a drug may occur in a moment of vulnerability. There may be peer pressure. Individuals may begin taking a drug as a coping method for stress or distress. 

As substance misuse develops, it causes a loss of control over behaviors that impair the individual. It’s not just a matter of willpower to stop taking the drug. Moreover, people with altered brain chemistry may experience withdrawal symptoms if they stop using the drug. Avoiding the drug may become as challenging as going without food or water. 

Substance use disorder, like heart disease, results from a combination of factors. Genetic factors, frequency, duration, type of drug, ease of availability, and feelings of worry or depression are all factors that may be associated with the potential to develop a substance misuse disorder.

By treating those struggling with substance use disorder with the same compassion we extend to patients with a chronic disease like diabetes or heart failure, we can help them overcome this challenge and restore their health. 

 

https://www.cdc.gov/stopoverdose/stigma/index.html

https://drugfree.org/article/is-addiction-a-disease/

https://americanaddictioncenters.org/rehab-guide/is-drug-addiction-a-disease

https://iuhealth.org/thrive/is-addiction-really-a-disease

All, Common Myths

How much sleep do you need?

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Why is sleep important

Image from medicalnewstoday.com

Many believe they can function at peak performance with only 5 hours of sleep. While there might be a range of optimal sleep, few of us can be at our best with that little sleep. Sleeping allows the body to recover and perform restorative activities. While we sleep, our body produces signaling molecules such as cytokines that may impact immune system functions; cell and tissue repair take place; and heart rate decreases, allowing our heart to rest. 

These are the guidelines for the healthiest sleep duration from the National Sleep Foundation:

  • Newborn to 3 months: 14-17 hours
  • 4 to 11 months: 12-16 hours
  • 1 to 2 years: 11-14 hours
  • 3 to 5 years: 10-13 hours
  • 6 to 13 years: 9-12 hours
  • 14 to 17 years: 8-10 hours
  • 18 to 25 years: 7-9 hours
  • 26 to 64 years: 7-9 hours
  • 65 years or more: 7-8 hours

A study conducted by the American Academy of Sleep Medicine (AASM) found evidence that children achieving these sleep goals have better attention, behavior, learning, and memory. Younger people need more sleep, particularly when the brain is still developing, as sleep plays a role in vocabulary acquisition and emotional control. 

Fewer than 6 or 7 hours of sleep a night may be associated with fatigue, drowsiness, mood changes, forgetfulness, cardiovascular disease, diabetes, and depression. For example, a study conducted by the AASM found that sleeping less than recommended may be associated with greater suicidal thoughts in teenagers. A Stanford study found that 10 hours of sleep were associated with better mental and physical performance in high-performance athletes.

Studies show that sleep quality also matters. If your sleep is frequently interrupted, you may still feel groggy even after meeting the sleep time requirements for your specific age group. For better rest, try prioritizing sleep. Some tips are to remove distractions like electronic devices, adjust room temperature, and avoid caffeine intake before bedtime.

Sweet dreams!

 

https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

https://www.sleepfoundation.org/sleep-deprivation

https://www.sleepfoundation.org/physical-activity/athletic-performance-and-sleep

https://www.sleepfoundation.org/how-sleep-works/what-happens-when-you-sleep

https://www.sleepfoundation.org/children-and-sleep

https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4877308/

 

All, Common Myths, Recent posts

Does weight training stunt growth?

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In a Hurry? Try Express Weight Training - The New York Times

Image from nytimes.com

Adolescents and pre-adolescents may start thinking about taking up weight training. You may have heard rumors that weight training can stunt growth. 

 

The concern is that weight training can injure the areas of the bone that grow (the growth plates) and limit stature. There is no evidence that high-impact sports like gymnastics, soccer, football, and basketball harm growth plates. The same is true for weight training. 

 

There is a risk of injury from lifting more weight than one can control. In other words, the weights and machines can cause direct blunt trauma. But in general, the health benefits of lifting weights outweigh the risks. Weight training can improve strength, confidence, coordination, psychological well-being, and healthy weight. Weight training strengthens bones, muscles, ligaments, and tendons, thereby decreasing the risk of injury to these structures. 

 

The key is understanding how to safely lift heavy weights and the potential dangers of a weight room. 

 

Sources:

 

https://www.healthline.com/health/does-lifting-weights-stunt-growth

 

https://www.menshealth.com/fitness/a36530187/does-weight-lifting-stunt-growth/

 

https://www.bodybuilding.com/content/weight-lifting-for-children-and-teens.html

 

https://www.nike.com/a/can-weight-lifting-stunt-growth

 

https://www.livestrong.com/article/430166-can-lifting-weights-when-young-stunt-your-growth/