Insomnia, anxiety, depression, sauna, cooking oils and more with Dr. Ashley Mason
Dr. Ashley Mason discusses the relationship between insomnia, anxiety, and depression, and how sauna use can help with treatment resistant depression. We also cover cooking oils, mindful eating and more.
The Darya Rose Show · Ashley Mason
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Show Notes
Dr. Ashley Mason is an Associate Professor of Psychiatry at the UCSF Osher Center for Integrative Health. She directs the Sleep, Eating, and Affect, or “SEA” laboratory, is the co-director of the Center for Obesity Assessment, Study, and Treatment (COAST), and is core research faculty in the Osher Center research program. In her clinical role, she directs the Osher Center Sleep Group, wherein she provides cognitive behavioral therapy for insomnia for patients with tough to treat insomnia.
Lab Website: Sealab.ucsf.edu
We will be looking for a volunteer and hiring in the coming year.
Instagram @ash_e_mason
Twitter @DrAshleyMason
Summer Tomato Farmers Market Updates:
Fats:
Paper that had me digging into cooking oils: https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-019-0383-2
On smoke point: https://www.aboutoliveoil.org/evoo-most-stable-cooking-oil
Grapeseed oil: https://www.nutritionadvance.com/grapeseed-oil/
Avocado oil: https://www.nutritionadvance.com/avocado-oil-nutrition/
Peanut oil: https://www.nutritionadvance.com/is-peanut-oil-healthy-for-frying/
Oxidative stability of selected edible oils: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6100155/
Evaluation of chemical and physical changes in different commercial oils during heating: https://actascientific.com/ASNH/pdf/ASNH-02-0083.pdf
How to make cauliflower taste as good as French fries
Mindful Eating:
Some of my earlier work on reward-driven eating / mindful eating:
https://pubmed.ncbi.nlm.nih.gov/26867697/
https://link.springer.com/content/pdf/10.1007/s10865-015-9692-8.pdf
Sandra Aamodt, Ph.D TED talk: Why dieting doesn't usually work
Insomnia:
Why We Sleep, by Matt Walker
Common cognitive distortions worth working with: https://arfamiliesfirst.com/wp-content/uploads/2013/05/Cognitive-Distortions.pdf
Nice review of CBT-I: https://www.acpjournals.org/doi/full/10.7326/M15-1782
Favorite CBT-I book (includes thought record)
Stimulus control instructions, original paper: https://link.springer.com/chapter/10.1007/978-1-4757-9586-8_2
Progressive Muscle Relaxation research: https://www.tandfonline.com/doi/abs/10.1300/J137v13n03_04
Progressive Muscle Relaxation (PMR) recordings https://students.dartmouth.edu/wellness-center/wellness-mindfulness/mindfulness-meditation/guided-audio-recordings/progressive-muscle-relaxation
Direct link to try PMR: https://students.dartmouth.edu/wellness-center/sites/students_wellness_center.prod/files/p_muscle_relax.mp3
Finding a CBT-I practitioner: https://www.behavioralsleep.org/index.php/united-states-sbsm-members
Eight Sleep mattress cooler
Sauna:
2016 paper – Janssen et al. https://jamanetwork.com/journals/jamapsychiatry/article-abstract/2521478
This is the medical hyperthermia device that I do NOT use: https://www.heckel-hyperthermia.com/index.php/wbhen01
This is the commercially available sauna dome that I DO use: https://infraredsauna.com/curve-sauna-dome/
2021 UCSF sauna paper: https://www.tandfonline.com/doi/full/10.1080/02656736.2021.1991010
2013 paper – Hanusch et al. (single arm, indwelling rectal probe): https://ajp.psychiatryonline.org/doi/full/10.1176/appi.ajp.2013.12111395
Research on temperature elevations in depression: https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1600-0447.1999.tb10864.x
Temperature regularizes upon successful antidepressant treatment: https://www.sciencedirect.com/science/article/pii/S0006322397000462
Exercise works for depression: https://onlinelibrary.wiley.com/doi/full/10.1002/da.22842
Literally, I bought friends these thermomenters: https://www.walgreens.com/store/c/walgreens-30-second-digital-thermometer/ID=prod6367272-product
The rectal probe we use in the study: https://www.medwrench.com/equipment/2206/mindray-ipm-9800
Longer time to get to high temperature associated with larger antidepressant response: https://www.tandfonline.com/doi/10.1080/02656736.2019.1612103
Example of a possible sauna that people could use at home to extend treatment
Rhonda Patrick on sauna use to extend healthspan: https://www.sciencedirect.com/science/article/pii/S0531556521002916