By: Dr. Ellen Glickman

January 1, 2025

Insights on the Mental and Physical Health Risks of Social media at the National Academy of Kinesiology Higher Education Conference (San Juan, PR).

As we step into the new year, a time often marked by resolutions for self-improvement and stronger family connections, it’s crucial to reflect on the pervasive influence of social media on our health and relationships. Dr. Ellen Glickman, a leading voice in health and exercise physiology, will take center stage at the National Academy of Kinesiology Higher Education Conference in San Juan, Puerto Rico, in 2025. Her presentation, titled “Warning: The Use of Social Media is Dangerous to Your Health,” will delve into the alarming parallels between social media usage and public health crises such as tobacco addiction.

“The Surgeon General’s recent comparison of social media to substances like tobacco in terms of health risks is a wake-up call for all of us,” said Dr. Glickman. “As we embrace the opportunities of a new year to better ourselves and our communities, it’s imperative to address the mental and physical well-being of our youth.”

In August 2024, U.S. Surgeon General Dr. Vivek Murthy made headlines by asserting that social media—particularly for younger age groups—poses significant health risks, comparable to those of tobacco. This bold statement has sparked widespread discussion about the role of technology in mental health crises.

Dr. Glickman’s research builds on this conversation, examining the myriad ways social media impacts mental and physical health.

“We’ve seen clear evidence that excessive social media use correlates with addiction-like behaviors, increased anxiety, and stunted neurological development in children,” Dr. Glickman explains. “It’s not just about screen time, it’s about how these platforms fundamentally reshape our brains and interactions.”

In her presentation, Dr. Glickman will highlight the critical need for societal changes, including banning smartphones in schools and implementing warning labels on social media platforms.

“Children need to play, to experience genuine social connections and independence,” Glickman noted. “Instead, social media leaves them isolated, anxious, and developmentally delayed.”

During a recent overseas trip, Dr. Glickman observed a culture that limited smartphone use, fostering active lifestyles and vibrant community connections.

“It was remarkable to see children engaging in physical activities and adults prioritizing face-to-face interaction,” Dr. Glickman  shared. “This stark contrast to technology-saturated societies underscores the urgent need for change.”

Dr. Glickman’s upcoming presentation will explore actionable strategies to combat the negative effects of social media. Her recommendations include:

• Banning phones in schools to reduce peer pressure and social stigma. • Implementing warning labels to educate the public about the risks of excessive screen time.

 “These measures may seem bold, but history shows us that public health initiatives—like those for tobacco—can save lives and transform society,” Dr. Glickman emphasized.

As we embrace the fresh start of a new year, Dr. Glickman’s message is focused on addressing the addictive nature of social media and fostering creativity, joy, and genuine connections that can lay the groundwork for a brighter, healthier future.

Dr. Glickman’s presentation at the National Academy of Kinesiology Higher Education Conference promises to be a pivotal moment in addressing the health challenges posed by social media. Attendees will gain valuable insights into creating a more balanced, connected, and healthier future.

About Dr. Ellen Glickman:

Dr. Ellen Glickman is a leading expert in exercise physiology with an extensive portfolio that includes approximately 100 scientific journal publications, three technical reports, and a book chapter. A Fellow of the American College of Sports Medicine (FACSM), Dr. Glickman serves as a reviewer for prestigious journals, including Medicine in Science and Sport and Exercise. Recognized for her engaging lectures at national and international conferences, Dr. Glickman has partnered with Orbital Research Inc. to advance the field of environmental physiology through innovative technology. She earned her Ph.D. from the University of Pittsburgh and has held academic positions at Louisiana State University and Kent State University.

By: Dr. Ellen Glickman

December 1, 2024

It’s that time of year again—the holidays are just around the corner! As we budget for gifts for family friends – we must make sure that we avoid overspending – while showing that we care. It’s a balancing act for sure but let’s talk about balancing a different kind of checkbook: the caloric one.
 
The caloric checkbook is one where spending (calories burned) needs to outpace deposits (calories consumed). The exact opposite of our holiday shopping.
 
As a baby boomer, I remember the days of balancing a checkbook with a pencil—something I’ve happily let the bank handle in recent years! But when it comes to my health, I know it’s up to me to keep things balanced.
 
Here’s the math: I aim to burn about 500 calories through exercise daily. Over a week, that’s 3,500 calories. If I also reduce my calorie intake by 100 calories a day—say, skipping that sugary soda—that adds up to another 700 calories. Together, that’s 4,200 calories in a week, which is more than the 3,500 calories needed to lose one pound of fat.
 
It’s straightforward math, but the impact can be significant. So, why is it so important to exercise and watch what we eat, especially around the holidays?

Why Balancing Your Caloric Checkbook Matters
 

1. Exercise Preserves Muscle Mass
   Muscle is metabolically active, unlike fat, which is inert. Maintaining lean muscle mass is essential as we age, particularly for upper body strength needed for daily activities.

2. Aerobic Exercise Benefits the Entire Body
   Cardio isn’t just for your heart—it boosts every system in your body, enhances brain function through neuroplasticity, and supports circulation.

3. Smaller Plates, Smarter Choices
   During the holidays, I used to give smaller plates to my kids, and it worked wonders. Try it yourself—use smaller plates or share a meal with someone. It’s a fun way to control portions and save money!

4. Energy Balance is Simple Math
   Just like balancing your financial checkbook, managing energy intake and expenditure is all about numbers.

5. Aging Requires Adjustments
   Our metabolic rate declines about 1% per decade—roughly 10% over 10 years. To counteract this, we need to eat less and stay active. Think of it like maintaining your car—regular care keeps it running smoothly.

6. Active Lifestyles Slow Metabolic Decline
   Research shows that active individuals experience only an 8% metabolic decline over a decade, compared to their sedentary peers.

7. Health is the Best Investment
   No one else can do it for you. Eat a little less, move a little more, and make it a daily habit.

By: Dr. Ellen Glickman

November 18, 2024

With Robert F. Kennedy, Jr. likely stepping into the role of Secretary of Health and Human Services, a pivotal question arises: Are we putting too much emphasis on processed foods while neglecting our health?
 
Kennedy brings nearly 30 years of experience in politics and environmental law to this important position. His focus on “Making America Healthy Again” suggests a shift toward prioritizing public health, which is encouraging news for anyone concerned about the nation's wellness landscape.
 
As an exercise physiologist with over 30 years of experience, I’ve seen firsthand the challenges Americans face in maintaining a healthy lifestyle. The Centers for Disease Control and Prevention (CDC) report that 40.3% of the U.S. population is classified as obese—a staggering number with serious implications for individuals and communities.
 
Additionally, the World Health Organization (WHO) estimates that approximately 31% of people in the U.S. don’t meet the minimum standard of 150 minutes of moderate-intensity activity per week. These statistics reflect the toll of an increasingly sedentary and nutrient-poor lifestyle. Acknowledging these challenges is a necessary first “step” in the right direction.
 
Kennedy’s support for research-driven, data-based solutions to tackle our health crisis holds promise. His focus on the impact of processed foods, chemicals, and additives—combined with an emphasis on public health and chronic disease prevention—could catalyze a much-needed transformation in our health outcomes. The idea of “cracking down” on these unhealthy aspects of our food environment aligns with the scientific findings many of us in health science have long supported.
 
Americans deserve access to the “right answers”—not just sound bites or short-term fixes. A holistic approach to health should be grounded in data and in peer-reviewed, credible research. Transformative public health policies can make a difference in our daily lives, especially if they focus on nutrition, movement, and preventative health practices.
 
The prospect of moving toward greater transparency and science-based policies for nutrition and health is exciting. Let’s hope that with the right support, we can steer the nation towards healthier living—both through individual choices and policy changes that promote well-being for all.

By: Dr. Ellen Glickman

November 12, 2024

 
As Thanksgiving approaches, many people look forward to holiday traditions, like the classic "Turkey Trot" run or the bold “Polar Bear” plunge into chilly waters. For some, this cold-water dip is invigorating—but is it beneficial?
 
As an environmental physiologist with more than 34 years of experience studying cold-water immersion, I find this tradition fascinating from physiological, psychological, and metabolic perspectives. However, this is hardly a “one size fits all” activity, and certain individuals, like those with Raynaud's syndrome, sickle cell anemia, or high blood pressure, should check with a medical provider prior to considering these activities.
 
Cold water immersion (CWI) is a hot topic (pun intended), particularly in sports science. Emerging research suggests it can aid muscle recovery after intense exercise, potentially clearing markers of muscle damage, like creatine kinase, and helping athletes feel recovered more quickly. Studies are showing CWI is effective for high-intensity exercise recovery, which is why we see professional athletes and college teams using cryotherapy and ice baths.
 
So, why not jump in?
 
Some evidence suggests that cold water immersion may also boost mood and contribute to healthy aging. By promoting endorphin release and increasing energy expenditure (through shivering thermogenesis), CWI might offer mental and physical benefits that go beyond the immediate chill.
 
Even on a daily level, a cold shower can have measurable effects. In certain cases, cold exposure activates receptors in the skin that send electrical impulses to the brain, possibly resulting in an anti-depressive effect (Shevchuk, Med Hypotheses, 2008). Though more research is needed, it’s intriguing to consider how cold therapy could support mental well-being.
 
My lab investigated this question back in 1991, studying how individuals with low (8-12%) versus high (18-22%) body fat sustained cold-water immersion for 90 minutes at varying temperatures. Interestingly, those with lower body fat shivered more to maintain their core temperature and felt the cold more intensely. However, both groups showed elevated mood and beta-endorphin levels, suggesting that CWI can offer a similar "high" across the board (Glickman-Weiss et al., Aviation, Space, and Environmental Medicine, 1991).
 
Cold water immersion and cryotherapy can be accessible, simple recovery methods that may improve muscle recovery and reduce soreness. Whether it’s an ice bath after a run or a quick dip in a chilly lake, many of us can explore CWI’s potential benefits with minimal equipment. As a bonus, the invigorating sensation could boost your energy and elevate your mood—a refreshing change from the ordinary!
 
So, as you consider your post “Turkey Trot” recovery, cooling off after an intense conversation with the in-laws, or even taking on a charity polar plunge, remember there is science behind that surge of exhilaration.
 
Check with your doctor and see about embracing the "GOOD COLD DAYS" and see if a little icy immersion could add a fresh twist to your holiday traditions.

By: Dr. Ellen Glickman

October 29, 2024

Halloween brings a seemingly irresistible spread of treats, and it's easy to indulge, especially as we dip into that bowl of candy or “check” the kids trick or treating haul. But keeping our bodies healthy means finding a balance between enjoying seasonal treats and maintaining good habits for our well-being.
 
As we age, our metabolic rate and body systems decline gradually — about 1% per year, or roughly 10% per decade. For those of us who exercise consistently, there’s good news: we may slow that decline to only 8% per decade! Balancing candy with a healthy lifestyle doesn’t mean cutting out the fun. It means making mindful choices to keep our health on track while savoring the season.
 
Tips for Halloween (and Beyond): Candy in Moderation
 
Maintaining a healthy body weight is all about energy balance. To stay on track, think about balancing the calories from treats with regular physical activity. Here are a few simple, manageable ways to do that as the holiday season unfolds:
 

1. Plan Your Treats: Enjoy your favorite candies, but try setting aside a few pieces rather than indulging in everything at once. A little planning can make a big difference.

2. Balance Calories with Activity: If you’re treating yourself to extra sweets, balance it with a bit of extra exercise. Whether it’s a brisk walk, a quick workout, or dancing to your favorite playlist, burning those extra calories keeps things in balance.

3. Keep to a Routine: Regular meals, hydration, and plenty of sleep help control cravings and provide the energy to stay active and feel good.

4. Move with Friends and Family: If exercising sounds like a chore, grab a friend for a walk, listen to a podcast, or play an audiobook. Making activity enjoyable is key to staying consistent. Walk, jog, play pickleball, or hike — just choose something that keeps you moving and smiling!