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Move of the Week: Perfect Plank

Perfect the simple plank move, and you will open yourself up to a world of body benefits, including a stronger core (shoulders, arms, and glutes too!), improved posture, and a flat belly. Sounds great, right? There’s one problem, though: You may be unknowingly cheating yourself out of these results if your form’s not up to par.

To make sure your plank is on point, follow these tips from Health‘s contributing yoga and wellness editor, Kristin McGee.

RELATED: 20 Ways to Do a Plank

Here’s how to do it: Life facedown with legs extended and elbows bent directly under shoulders. Feet should be hip-width apart and arms shoulder-width apart. You can place palms on the floor or claps hands together. Engage abs, tuck toes, and squeeze glutes to lift your body off of the floor. Focus eyes ahead about a foot in front of your hands. Maintain a straight line with your head, neck, shoulders, back, butt, and legs. Hold it for 20 seconds. As you get stronger, continue adding time. Too easy? Up the difficulty by performing the move with straight arms.

Trainer tip: Don’t hyper-extend your knees, allow your butt to rise, or drop your head.

Try this move: Perfect Plank

RELATED: 5 Plank Variations You Need to Try




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Heart Rate Changes Linked to Sexual Problems in Women

THURSDAY, June 18, 2015 (HealthDay News) — Women with lower resting heart rate variability may be more likely to have sexual problems, a new study suggests.

Heart rate variability refers to differences in the length of time between heartbeats. Those changes in heart rate play a particularly important role in women’s sexual arousal, the researchers explained.

The study included 72 women between the ages of 18 and 39. The researchers measured the women’s heart rates while they watched erotic film and neutral film clips.

Women who had below-average heart rate variability were much more likely to have sexual arousal dysfunction and overall sexual dysfunction than other women, the study found. However, the study did not prove a cause-and effect link between heart rate variability and sexual function.

The findings were published recently in the journal Applied Psychophysiology and Biofeedback.

“Our study indicated that low heart rate variability might place women at risk for sexual arousal problems and overall sexual difficulties,” study leader Amelia Stanton, from the University of Texas at Austin, said in a journal news release.

“Given that low resting heart rate variability has been associated with depression, anxiety and alcohol dependence, it is not surprising that it may also predict female sexual dysfunction,” she added.

Heart rate variability could offer an easy, non-intrusive and cost-effective way to assess possible sexual dysfunction and to monitor treatment, Stanton said.

Past research has found a link between resting heart rate variability and erectile problems in men.

More information

The American Academy of Family Physicians has more about sexual dysfunction in women.





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High School Football Players May Be at Doubled Risk of Migraine

By Dennis Thompson
HealthDay Reporter

THURSDAY, June 18, 2015 (HealthDay News) — High school football players appear to be twice as likely to have migraines as the average person, which may be due to head injuries and concussions the athletes endure during play, two small new studies suggest.

The first study found that one-third of a group of 74 football players from Louisville, Kentucky-area high schools reported migraine-like symptoms.

“In the general population, anybody out walking the streets in America, there’s a 16.2 percent prevalence of migraine,” said senior researcher Dr. Tad Seifert, director of Norton Healthcare’s Sports Concussion Program in Louisville and head of the National Collegiate Athletic Association Headache Task Force. “We found that almost 34 percent of our players self-reported a history of migraine.”

Even that number is likely understated, said Dr. David Dodick, a concussion expert at the Mayo Clinic and chair of the American Migraine Foundation.

Many players may not realize that they’ve had a concussion or a migraine, Dodick said. If they do, players often don’t report their symptoms to an adult.

“It makes them look like they’re not tough,” he said. “They don’t want to let down their coach. They don’t want to let down their parents. They don’t want to risk their position on the team. So you stick it out.”

In addition, migraine headaches or migraine-like symptoms appear to be the most common symptom suffered by high school athletes following a concussion, the second study found.

The second study included a random sample of 25 teenage athletes treated at the Florida Center for Headache and Sports Neurology. Only 5 percent of players lost consciousness due to a sports-related concussion. But 100 percent experienced a headache either right after the event or during their recovery, the study found.

Four out of five concussed athletes reported that their headache often worsened throughout the day, particularly if they engaged in physical or mental activity, the researchers said.

“We found that everybody we saw had a headache during some part of their sports-related concussion,” said principal investigator Dr. Frank Conidi, main neurologist for the Florida Center. “A majority if not all of the headaches were consistent with migraines.”

The headaches reported shared many symptoms associated with migraines, including sensitivity to light or noise, nausea, vomiting, sleeplessness, distortions of vision and difficulty speaking, the researchers explained.

Research has found that migraines and concussion are interrelated, with one increasing the risk of the other. For example, people with a history of migraine are more likely to suffer a concussion, Seifert said.

Because of that, coaches and team doctors should try their best to identify teenagers who suffer frequent headaches before they take the field, he said.

“That’s an at-risk population that we need to pay a little closer attention to,” Seifert said. “A good, thorough headache history should be a part of any pre-season physical, because they’re at higher risk for concussion and will take longer to recover from a concussion.”

Doctors also need to get better at treating headaches caused by sports-related concussions, Conidi and Dodick said.

“I see a number of these people go on to develop chronic headaches,” Conidi said. “If these people were treated properly initially, they wouldn’t go on to develop chronic headaches.”

Unfortunately, the drugs commonly used to treat and prevent normal migraines don’t always work on migraines that have been caused by a concussion, and research into medications specifically for sports-related headaches has been lacking, Dodick said.

“Post-traumatic headache is a very challenging medical disorder to treat,” Dodick said. “And there hasn’t been a single placebo-controlled study examining any drug used to treat athletes who are experiencing post-traumatic headache. That, in 2015, is incredible.”

Findings from the studies were to be reported Wednesday at the American Headache Society’s annual meeting, in Washington, D.C. Research presented at meetings is considered preliminary until published in a peer-reviewed medical journal.

More information

For more about migraine, visit the American Migraine Foundation.





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Can U.S. Health-Care System Afford New, Improved Cholesterol Drugs?

By Amy Norton
HealthDay Reporter

THURSDAY, June 18, 2015 (HealthDay News) — A new class of powerful cholesterol drugs is poised to hit the market, and doctors are both hopeful about their potential, and worried that insurers won’t pay for them.

The drugs, known as PCSK9 inhibitors, can drastically cut LDL cholesterol — the “bad” kind linked to increased risks of heart attack and stroke. And they are expected to open up a new option for people who cannot take statins, the drugs that have been the standard for cholesterol-lowering since the 1980s.

Last week, an advisory panel to the U.S. Food and Drug Administration recommended the agency approve two PCSK9 inhibitors: alirocumab (Praluent) and evolocumab (Repatha).

The FDA, which usually follows the recommendations of its advisory panels, is expected to OK both drugs.

Some cardiologists have heralded PCSK9 inhibitors as a breakthrough — particularly for patients who can’t take statins because of side effects, such as intolerable muscle pain, and for those whose LDL does not decline enough with statins or other current drugs.

“I think this is fantastic news for those patients,” said Dr. Thomas Whayne, director of the Lipid Management Clinic at the University of Kentucky’s Gill Heart Institute.

The downside, as Whayne sees it, is that insurers may not be willing to pay in all cases. “I think we’ll have some tremendous battles with pharmacy benefit managers,” he said.

Why? Because PCSK9 inhibitors are complex, injectable drugs called monoclonal antibodies, which are expensive to produce. And they are expected to be priced accordingly — running up to $12,000 a year, according to a recent estimate from CVS Health, one of the nation’s largest pharmacy benefit managers.

By comparison, many statins are available as generics, and can cost as little as a few dollars a month, according to Consumer Reports.

CVS Health warned that PCSK9 inhibitors could put a “great cost” on the health-care system. As many as 15 million Americans could be candidates for the drugs, the company said — and those people would be taking the medications for years, if not decades.

It’s likely that some patients will have difficulty getting insurance coverage, agreed Jack Hoadley, a research professor at Georgetown University’s Health Policy Institute, in Washington, D.C.

“In these situations, the insurance companies can end up looking like the bad guy if they put up obstacles,” Hoadley said.

On the other hand, he added, there are legitimate reasons for payers to balk: The new drugs do slash LDL levels — by as much as 60 percent — but they haven’t been studied long enough to know whether they actually prevent heart attacks and strokes.

“What we don’t have yet is evidence that these drugs save lives,” Hoadley said.

Plus, it’s not entirely clear which people with high cholesterol would fare better with a PCSK9 inhibitor rather than a statin or other standard medication.

“There will be some ambiguity about which patients are the right candidates,” Hoadley said.

And that will be a “real challenge” when the medications hit the market, said Brent Reed, an assistant professor of pharmacy practice and science at the University of Maryland, in Baltimore.

“I think the first patients to receive this drug will be those with familial hypercholesterolemia,” Reed said, referring to a genetic condition that causes very high LDL levels that often resist statin treatment.

Beyond that group, though, things get murkier.

People who are “statin-intolerant,” because of side effects such as muscle pain, seem like obvious candidates. But, Reed said, statin intolerance is not simply defined: Studies show that people who have, or perceive, statin side effects often do much better if they try again — with a different statin or a different drug dose.

Reed said he wouldn’t be surprised if insurers required proof of true statin intolerance before they would approve a PCSK9 inhibitor.

Whayne pointed to another group that could benefit from the new drugs: People at high risk of heart attack or stroke — because of multiple risk factors, like diabetes and high blood pressure — whose LDL levels do not respond adequately to statins.

But again, that’s a gray area. If a doctor wants to further reduce a patient’s LDL, an insurer can question the necessity. The latest guidelines from the American College of Cardiology and the American Heart Association say it’s the statin treatment that is important, but downplay the need for getting LDL to a “target” number.

Whayne said he can foresee doctors “battling” insurers in such cases.

Still, Whayne also stressed that doctors will have to be selective about PCSK9 drugs. “This should not be a casual prescription,” he said.

For his part, Reed said the unknowns about PCSK9 inhibitors — not only their long-term effectiveness, but their safety — will make him cautious. “Until I see compelling evidence that they improve patients’ outcomes, I can’t really see choosing them over a statin in most cases,” he said.

Hoadley noted: “The FDA will probably approve them, but the FDA process does not look at whether these drugs are any better than the alternatives.” That, he said, will require studies that compare PCSK9 inhibitors with statins.

More information

The U.S. National Heart, Lung, and Blood Institute has advice on cutting LDL cholesterol.





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Is It Better to Do Cardio or Strength Training First?

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By now you know if you want to build a lean, fit body, you can’t stick to the treadmill or elliptical alone. It takes some heavy lifting to get that strong and chiseled physique. In fact, even if you want to be a better runner, you still need to incorporate strength training into your routine. But when you’re strapped for time, and need to squeeze cardio and weights into a single sweat session, which should you tackle first? Strength training, according to the recent research and fitness pros. Here’s why.

RELATED: The 7 Best Strength Training Exercises You’re Not Doing

Why Weights Shouldn’t Wait

In a recent study published in The Journal of Strength and Conditioning Research, researchers pinned three workout tactics against each other: Strength training alone, running then strength, and cycling followed by strength. They found that exercisers did fewer weight lifting reps if they had just ran or cycled. Yet, doing strength training with no cardio beforehand resulted in more reps.

“In my experience, I’ve found that most exercisers feel ‘stronger’ when they engage in resistance training first,” says Robert Confessore, PhD, clinical exercise physiologist at Summit Medical Fitness Center in Kalispell, MT. Many scientific studies also demonstrate that aerobic training can negatively affect strength development when performed prior to lifting (whereas research is lacking on the reverse effect), he says. This is due to physiological changes in the muscles that help you move. When you use those fibers to fatigue before you do resistance exercises, your form and drive will likely suffer.

And that can have a noticeable impact. According to Lacey Stone, an LA-based celebrity trainer, if you want the muscle-building benefits of strength training, it’s best to start with those exercises. “It’s vital that you lift before your cardio workouts, because you will have the most power and the most strength to lift heavier loads, which in turn will make you stronger,” she says.

RELATED: Test Your Strength: How Fit Are You Really?

When Cardio Matters Most

In terms of fighting off fat, both resistance exercises and anaerobic workouts are crucial. “When you gain muscle, it raises your metabolic rate, which helps you burn fat faster,” Stone explains. And according to research, doing both strength and cardio decreases body fat significantly more than each method alone. So you can probably stick to the same formula mentioned above, but keep in mind this caveat: That same study showed that while fat mass and waist circumference decrease when you do a combo of the two techniques or just aerobic activity, lifting alone doesn’t make you drop pounds.

So if you want to slim down, you need to kick up your cardio — even if that means skipping some weights when you’re short on time. “Just remember this: Strength training changes your shape and cardio changes your size,” says Stone.

If it’s better cardio capacity you’re after, Stone says there are mixed reviews on what to tackle first. It’s still smart to strength train even if you want to be a better runner or biker. In fact, one study found that resistance exercises improved endurance athletes’ performance, muscle power and economy. You may just need longer and more frequent cardio moves (some of those being stand-alone aerobic sessions), with cross-training days sprinkled throughout.

RELATED: 6 Core Exercises to Make You a Stronger, Faster Runner

Finding Your Formula for Success

Of course every individual has different ideas for what they want to get out of their gym time, so tailor yours to your goals. “To the recreational exerciser, I recommend experimenting with the order of the two types of training within the same workout, then gauge which works best for you,” says Confessore. If you’re still unsure of what to do, Confessore suggests scheduling these two types of workouts on different days — that way, you don’t have to worry about one affecting the other.

The bottom line… Do what works for your body, but if you need a place to start: Tackle strength, then cardio.

More from Life by DailyBurn:

Short on Time? Your 6-Minute Ab Workout

Egg Whites or Whole Eggs: Which Are Healthier?

5 Easy Moves for an Awesome 30-Minute Arm Workout

dailyburn-life-logo.jpg Life by DailyBurn is dedicated to helping you live a healthier, happier and more active lifestyle. Whether your goal is to lose weight, gain strength or de-stress, a better you is well within reach. Get more health and fitness tips at Life by DailyBurn.



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Here’s What You Should Know About Natural Family Planning

Photo: Getty Images

Photo: Getty Images

I’d like to try natural family planning for birth control. But does it work?

Also called fertility awareness, natural family planning (NFP) is an umbrella term for various ways to forecast the time in your cycle when you are most likely to get pregnant—such as monitoring your daily temperature, checking for changes in cervical mucus and counting the days since your last period. When practiced perfectly, it can work nearly as well as medical birth control, according to some studies.

But the key word here is perfectly. Many women find that painstakingly tracking their periods, their temperature and the consistency of their cervical mucus is quite time-consuming. And unless you’re going to use condoms during your fertile days, you may need to remain abstinent for up to two weeks out of the month. That’s why the research also shows a very high dropout rate.

Don’t even attempt NFP for birth control if you have irregular periods, or if you’re taking antibiotics or antihistamines—these drugs can lead to changes in your cervical mucus, making it difficult to tell if you’re on a fertile day or not.

Health‘s medical editor, Roshini Rajapaksa, MD, is assistant professor of medicine at the NYU School of Medicine and co-founder of Tula Skincare.

RELATED: 

20 Weird Facts About Sex and Love

Top 10 Myths About Safe Sex and Sexual Health

15 Factors That Affect A Woman’s Fertility




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3 Things You Should Know About the FDA’s New Trans Fat Ban

Photo: Getty Images

Photo: Getty Images

You may have read that the Food and Drug Administration (FDA) resolved this week to officially ban artificial trans fat from the U.S. food supply by 2018. I think it’s a great decision, but this move doesn’t mean that double-stuffed sandwich cookies will now be good for you (sorry). Here’s why, and three other things you should know about the FDA’s major action.

Trans fats are seriously bad for your health

Since this news broke, a few people have asked me if this ban is really necessary, or if a little trans fat here and there is really that big of a deal. My responses are yes, and yes. Numerous studies have linked man-made trans fat to health problems including heart disease, infertility, cancer, type 2 diabetes, liver problems, obesity, and even memory deficits. One study (albeit in animals) found that even when eating the same number of calories and identical amounts of fat, monkeys fed trans fat gained four times more weight and 30% more belly fat than those who ate monounsaturated fats instead.

RELATED: Fats You Can—and Should—Eat

You should still read ingredient lists

Food companies have three years to remove trans fat from their products, so until it’s eradicated, you’ll have to do a little sleuthing to avoid it. A report out this year from the Environmental Working Group (EWG) found that up to 37% of foods in grocery stores may contain trans fat—and that’s possible even if the label says “trans fat free.” Technically, a product can claim to provide zero grams of trans fat if it contains less than 0.5 grams per serving. That means you could still be getting several grams per package. The only way to really tell if a product contains trans fat is to check the ingredient list. If the words “partially hydrogenated” appear, then there’s trans fat in the product. And while the amount may be small per serving, the fat grams can add up quick: If you eat a dozen foods over the course of a week that each contain 0.4 grams, you’ll take in almost 5 grams of trans fat total. And that’s very easy to do: The EWG report found partially hydrogenated oil in a slew of common supermarket items, including breakfast bars, granola, peanut butter, pretzels, crackers, bread, graham crackers, non-dairy creamer, cupcakes, and ice-cream cones.

RELATED: 6 ‘Bad’ Carbs That Are Actually Good For You

One replacement may be worse for you than trans fat

Some companies have begun replacing partially hydrogenated oil with fully hydrogenated oil, also referred to as interesterified oil. While this replacement is technically trans fat-free, there is some indication that it may be worse for your health. A study from Brandeis University found that volunteers who consumed products made with interesterified oil experienced a drop in their “good” HDL cholesterol and a significant rise in blood sugar—about 20%—in just one month. To scope out interesterified oil, again, check the ingredient lists on packaged food; if you see the word “hydrogenated,” whether partially or fully, you’ve identified artificial fat, and it should be avoided, period.

In fact, the best advice for steering clear of unhealthy fats is to eat fewer packaged and processed foods overall. Instead of buying microwave popcorn, pop your own on the stove top using organic popcorn kernels and sunflower oil. In place of pie, bake or grill fresh fruit, and top with a “crumble” made from rolled oats, cinnamon, and almond butter. There are many simple and healthy ways to make DIY versions of foods you might normally buy, and going homemade as much as possible means you get to control exactly what’s going into your meals, and into your body.

RELATED: 9 Quick and Easy Make-Ahead Casseroles

What are your thoughts on this topic? Chat with us on Twitter by mentioning @goodhealth and @CynthiaSass.

Cynthia Sass is a nutritionist and registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the New York Yankees MLB team, and is board certified as a specialist in sports dietetics. Cynthia is a three time New York Times best selling author, and her brand new book is Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast. Connect with her on FacebookTwitter and Pinterest.




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Pregnancy May Conceal Ebola

By Steven Reinberg
HealthDay Reporter

WEDNESDAY, June 17, 2015 (HealthDay News) — Ebola infection continues to surprise scientists. The latest twist: The deadly virus may hide in pregnant women without obvious symptoms.

A new case report describes a 31-year-old woman in late pregnancy who went to a hospital in Liberia complaining of mild stomach pain, possibly pregnancy-related.

Routine Ebola testing revealed she was infected with the virus, though she had no obvious symptoms, such as body pain, vomiting and diarrhea, or bleeding.

After three days, however, Ebola symptoms emerged. Several days later she and her unborn child were dead, according to a letter published June 18 in the New England Journal of Medicine.

The researchers suspect the woman’s reduced immune response — a normal part of pregnancy — could have allowed the virus to remain in her body undetected for some time.

“The unique immunologic status of pregnant women might alter disease presentation and progression,” wrote Dr. Emma Akerlund of Doctors Without Borders and two colleagues. “This case highlights the challenges that clinicians may face in assessing pregnant women for possible infections, including Ebola, and the potential risk for health care staff.”

It’s possible that she could have infected others before her symptoms appeared, the researchers said. But experts said the implications really aren’t clear.

“We don’t know enough about Ebola to tell what all the complications might be,” said Dr. Debra Spicehandler, co-chief of infectious disease at Northern Westchester Hospital in Mount Kisco, N.Y. She had no role in the study.

The main limitation of the study is that this is a single case, said Thomas Geisbert, a professor of microbiology and immunology at the University of Texas Medical Branch in Galveston.

“If it turns out that there are a fair number of cases where high levels of virus are detected in body fluids from asymptomatic patients, then, yes, that could have important implications in explaining the magnitude of this outbreak and certainly for how outbreaks are managed,” said Geisbert, who wasn’t involved in the study.

The recent Ebola outbreak in West Africa — the worst in history — has infected more than 27,000 people and killed more than 11,000 of them since late 2013. Health officials believe the worst of the epidemic is over, even though a small number of cases continue to surface.

David Sanders, an associate professor of biological sciences at Purdue University in West Lafayette, Ind., explained that it’s not Ebola itself that causes the symptoms, it’s the body’s immune response that causes the symptoms.

It’s entirely possible that someone whose immune system is suppressed can carry Ebola and not show the classic symptoms, he said.

Sanders added there may be others who carry Ebola without obvious signs because their immune system is subdued.

“Fortunately, however, this appears to be rare,” Sanders said. “You have to have the conjunction of immunosuppression with the infection.”

While noting this is something doctors can take into account, Sanders added, “I don’t think it’s something we need to panic about.”

He believes the mode of transmission remains the same even when the virus is concealed.

That means someone would have to have contact with body fluids to contract the virus. Ebola appears to be most transmissible from contact with infected patients just a few days before death and by handling their dead bodies, he said.

More information

For more on Ebola, visit the U.S. Centers for Disease Control and Prevention.





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Online Community Helps People Manage Epilepsy

WEDNESDAY, June 17, 2015 (HealthDay News) — Being part of an online community may help people with epilepsy better manage their disease, a new study suggests.

“Epilepsy is a complicated disease, and many people who live with it are not well informed about their condition and how to manage it. Formal, in-person education can be expensive and difficult to coordinate, especially when people live in rural areas. We wanted to see whether an online community could benefit people with epilepsy,” study author Dr. John Hixson, of the University of California San Francisco and the San Francisco VA Medical Center, said in a news release from the journal Neurology.

The research included almost 100 epilepsy patients who participated in an online forum called PatientsLikeMe. In the forum, people with epilepsy can share information and support. It also has digital tools for tracking seizures, symptoms and medications. The study volunteers participated in the forum for six weeks.

Participants could use the website as often as they wanted. At the start and end of the study, they completed questionnaires about their ability to manage their disease. The largest improvements noted by patients were in managing information about their disease, such as tracking seizures in a diary and tracking side effects.

Patients also became more confident about taking care of themselves. They also did better in managing their care, such as getting enough sleep and avoiding seizure triggers, according to the study.

Results were published online June 17 in the journal Neurology.

PatientsLikeMe is run by a for-profit company. The study was funded by pharmaceutical company UCB Inc., which is a partner of PatientsLikeMe.

“The overall improvements were modest, but they were similar to those seen with other, more resource-intensive education programs. This study shows that online communities may be a feasible, convenient method for improving care for people with epilepsy,” Hixson said.

More information

The American Academy of Family Physicians has more about epilepsy.





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Too Much ‘Feel Good’ Brain Chemical May Trigger Social Phobia

WEDNESDAY, June 17, 2015 (HealthDay News) — Levels of the brain chemical serotonin are too high in people with social phobia, rather than too low as previously believed, a new study says.

Researchers at Uppsala University in Sweden conducted brain scans on volunteers and found that those with social phobia — also called social anxiety disorder — produced too much serotonin in the amygdala, which is part of the brain’s fear center.

The more serotonin their brains produced, the more anxious they were in social situations, the investigators found.

“Serotonin can increase anxiety, and not decrease it as was previously often assumed,” researcher Andreas Frick, a doctoral student in the psychology department at Uppsala, said in a university news release.

The study was published June 17 in the journal JAMA Psychiatry.

Serotonin, which is produced by nerve cells, helps to relay messages from one area of the brain to another.

Previous research showed that nerve activity in the amygdala is higher in people with social phobia and that the fear center in their brain is oversensitive. These new findings suggest that too much serotonin plays a role.

Social phobia is often treated with drugs called selective serotonin reuptake inhibitors (SSRIs), which increase the amount of available serotonin in the brain.

More information

The U.S. National Institute of Mental Health has more about social phobia.





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