Magical Effects of Psychedelics Can Transform Psychiatry

Illustrative Ecstasy pills. (AP)
Illustrative Ecstasy pills. (AP)
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Magical Effects of Psychedelics Can Transform Psychiatry

Illustrative Ecstasy pills. (AP)
Illustrative Ecstasy pills. (AP)

Imagine a medicine that could help people process disturbing memories, sparking behavioral changes rather than merely burying and suppressing symptoms and trauma. For the millions suffering with post-traumatic stress disorder (PTSD) and depression, such remedies for their daily struggles could be on the horizon. Psychiatry is rapidly heading towards a new frontier – and it's all thanks to psychedelics, The Guardian reported.

In an advanced phase trial published in Nature in May, patients in the US, Israel and Canada who received doses of the psychedelic stimulant Ecstasy (MDMA), alongside care from a therapist, were more than twice as likely as the placebo group to no longer have PTSD - for which there is currently no effective treatment - months later.

The researchers concluded that the findings, which reflected those of six earlier-stage trials, cemented the treatment as a startlingly successful potential breakthrough therapy. There are now hopes that MDMA therapy could receive approval for certain treatments from US regulators by 2023, or perhaps even earlier – with psilocybin, the active ingredient of magic mushrooms, not far behind in the process. A small study at Johns Hopkins University, published last year, suggested it could be four times more effective than traditional antidepressants.

You could say interest in psychedelics is mushrooming. Last month, in a first for psychedelics since the war on drugs was launched in the 1970s, US federal funding was granted for a psilocybin study to treat tobacco addiction following pressure by lawmakers, including Alexandria Ocasio-Cortez.

This marks a jaw-dropping turnaround for hallucinogenic drugs. Even 10 years ago, they were effectively taboo in many academic fields and halls of power. But as the intellectual rationale behind the war on drugs has become increasingly untenable, hundreds of millions of dollars have been pumped into psychedelic pharmaceutical research.



Should You Stretch before Exercise? After? Never? Here’s What to Know

 Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
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Should You Stretch before Exercise? After? Never? Here’s What to Know

 Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)

For many people of a certain age, high school gym class began with reaching for their toes. Then, over the years, we were told it was better to stretch after exercise.

It turns out, both those things can be true, but the differing advice has created some confusion.

Stretching can help make you more flexible, improve range of motion in your joints — and feel good. David Behm, who researches human kinetics at Memorial University of Newfoundland in St. John’s, Canada, offers this advice on when to stretch and how to do it safely:

Warm up first

It’s almost always good to stretch, but it’s better if you warm up first, said Behm, author of "The Science and Physiology of Flexibility and Stretching." He recommends a light aerobic activity such as jogging, walking or cycling for five or 10 minutes.

Follow that with some static stretching, the traditional way of reaching and holding a position (think back to that gym class). You can then do activity-specific dynamic stretching, in which you warm up the muscles with repetitive movements like leg lifts.

Behm says one minute is "the magic number" for how long to do static stretching per muscle group without fatigue.

Expand your definition of 'stretching'

Should you always stretch before exercising? If it's traditional stretching, not necessarily.

The better question, Behm says, is, "Should people increase their range of motion? Should people have better flexibility? And that is yes, because it helps prevent injuries. It helps with health. But you don’t have to stretch to achieve that."

Resistance training, for instance, can be an effective form of stretching, he said. Doing a chest press increases range of motion in your deltoids and pecs, whether with barbells, dumbbells or machines, so there is no need to stretch beforehand. Just make sure to start with a small amount of weight to warm up and then add more to train.

"You probably don’t have to do extra stretching unless you’re a gymnast, a figure skater, or even a golfer who needs a great range of motion through that swing," Behm said.

Nor do you need to stretch first if you’re going for a leisurely run. Simply start with a slow jog to warm up and then increase the pace.

Don't do it if it hurts

After exercise, "light stretching is OK, as long as you don't reach a point where you're feeling pain," Behm said. Since your muscles will be warm by that point, overdoing it makes you more likely to injure yourself.

Foam rollers can help with muscle recovery and have been shown to increase range of motion as well as stretching.

Do some static stretching before sports

If you’re playing a sport, Behm said, static stretching beforehand helps reduce muscle and tendon injury.

"If you’re going to do an explosive movement, change of direction, agility, sprint, any of these explosive activities that involve your muscles and tendons," he said, "you’re going to be stronger if you do static stretching."

People can especially get in trouble when they go back to a sport they used to play, whether it's tennis, surfing or any sort of team activity.

Also, stretch both sides equally. Lacking flexibility on one side also can lead to injury.

Sounds simple. Why all the confusion? Different studies over the years have either encouraged or discouraged stretching before exercise. Behm says that partly because some studies didn't reflect real-life conditions, or were designed with elite athletes in mind, not regular people.

"If you’re Usain Bolt, it makes a difference," said Behm. Not so much for the rest of us.