TikTok and Instagram influencers have been peddling the “Barbie drug” to help you tan.

But melanotan-II, as it’s called officially, is a solution that’s too good to be true. Just like tanning, this unapproved drug has a dark side.

Doctors, researchers and Australia’s drug regulator have been warning about its side effects – from nausea and vomiting to brain swelling and erection problems.

There are also safer ways of getting the tanned look, if that’s what you’re after.

What is melanotan-II?

No, it’s not a typo. Melanotan-II is very different from melatonin, which is a hormonal supplement used for insomnia and jet lag.

Melanotan-II is a synthetic version of the naturally ocurring hormone α-melanocyte stimulating hormone. This means the drug mimics the body’s hormone that stimulates production of the pigment melanin. This is what promotes skin darkening or tanning, even in people with little melanin.

Although the drug is promoted as a way of getting a “sunless tan”, it is usually promoted for use with UV exposure, to enhance the effect of UV and kickstart the tanning process.

Melanotan-II is related to, but different from, melanotan-I (afamelanotide), an approved drug used to treat the skin condition erythropoietic protoporphyria.

Melanotan-II is not registered for use with Australia’s Therapeutic Goods Administration (TGA). It is illegal to advertise it to the public or to provide it without a prescription.

However, social media has been driving unlicensed melanotan-II sales, a study published last year confirms.

There are many black market suppliers of melanotan-II injections, tablets and creams. More recently, nasal sprays have become more popular.

What are the risks?

Just like any drug, melanotan-II comes with the risk of side effects, many of which we’ve known about for more than a decade. These include changes in the size and pigmentation of moles, rapid appearance of new moles, flushing to the face, abdominal cramps, nausea, vomiting, chest pain and brain swelling.

It can also cause rhabdomyolysis, a dangerous syndrome where muscle breaks down and releases proteins into the bloodstream that damage the kidneys.

For men, the drug can cause priapism – a painful erection that does not go away and can damage the penis, requiring emergency treatment.

Its use has been linked with melanoma developing from existing moles either during or shortly after using the drug. This is thought to be due to stimulating pigment cells and causing the proliferation of abnormal cells.

Despite reports of melanoma, according to a study of social media posts the drug is often marketed as protecting against skin cancer. In fact, there’s no evidence to show it does this.

Social media posts about melanotan-II rarely mention health risks.

There are no studies on long-term safety of melanotan-II use.

Then there’s the issue of the drug not held to the high safety standards as TGA-approved products. This could result in variability in dose, undeclared ingredients and potential microbial contamination.

The TGA has previously warned consumers to steer clear of the drug due to its “serious side effects that can be very damaging to your health”.

According to an ABC article published earlier this week, the TGA is cracking down on the illegal promotion of the drug on various websites. However, we know banned sellers can pop back up under a different name.

TikTok has banned the hashtags #tanningnasalspray, #melanotan and #melanotan2, but these products continue to be promoted with more generic hashtags, such as #tanning.

Part of a wider trend

Australia has some of the highest rates of skin cancer in the world. The “slip, slop, slap” campaign is a public health success story, with increased awareness of sun safety, a cultural shift and a decline in melanoma in young people.

However, the image of a bronzed beach body remains a beauty standard, especially among some young people.

Disturbingly, tan lines are trending on TikTok as a sought after summer accessory and the hashtag #sunburnttanlines has millions of views. We’ve also seen a backlash against sunscreen among some young people, again promoted on TikTok.

The Cancer Council is so concerned about the trend towards normalising tanning it has launched the campaign End the Trend.

You have other options

There are options beyond spraying an illegal, unregulated product up your nose, or risking unprotected sun exposure: fake tan.

Fake tan tends to be much safer than melanotan-II and there’s more long-term safety data. It also comes with potential side effects, albeit rare ones, including breathing issues (with spray products) and skin inflammation in some people.

Better still, you can embrace your natural skin tone.

Rose Cairns, Senior Lecturer in Pharmacy, NHMRC Emerging Leadership Fellow, University of Sydney

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Once the end-of-year dance concert and term wrap up for the year it is important to take a break. Both physical and mental rest are important and taking a few weeks off can help your body repair and have a mental break from dance.

If your mind and body are in need of an extended break (such as more than a few weeks), then it’s more than OK to take longer off, especially if you are training at a competitive or pre-professional level.

There is benefit in enjoying other aspects of your life outside of dance such as spending time with family, friends and enjoying hobbies.

A safe, fulfilling dancing life

Creating meaning and value in life outside of dance and expanding sense of self can make it easier to lean into other aspects when experiencing change or difficult times during dance training such as being injured.

Taking an extended break from dance training will, however, mean losing some fitness and physical capacity. When you return to dance your body will take time to return to full capacity again.

Approaches such as being “whipped back into shape” can promote sudden spikes in training load (hours and intensity of training) which can increase the risk of injury. It is advised to gradually and progressively increase training load over time to allow the body to adapt and return to full capacity safely.

A four-to-six week period of gradually progressing training load and introducing jumping has been suggested in dance settings.

For dancers wanting to maintain fitness over the summer holidays, a great place to start is focusing on building a physical foundation.

Building a physical foundation means focusing on targeted areas of fitness such as full body strength, cardiovascular fitness or stamina (such as skipping, cycling walking, running, swimming), flexibility, and some dance-specific conditioning (for example, calf rises for ballet).

A good physical foundation will mean an improved capacity and fitness level so your body is ready to take on more challenging dance movements and routines once you return to the studio.

Building full body strength at home or at the park

A great place to start is by choosing movements that require your muscles to work to support your own body weight.

Fundamental movements such as crawling (moving on the floor on hands and feet) and locomotion (travelling movements such as lunging, hopping, sliding) are great for developing body control, arm and leg stability and coordinated movement patterns.

Below is a sequence that can be used as a warm up and even as a workout itself. The ten minute sequence is based on gross motor and fundamental movement patterns. It includes exercises that work through a range of joint movements and in multiple planes (forwards, sideways, rotating).

Once feeling comfortable with the above fundamental movements, it is time to introduce body weight resistance exercises.

Body weight resistance exercises can be beneficial for developing a strong foundation for dance movements such as jumping, landing, floorwork, partnering and aerial work.

Exercises from the above sequence can be used to form a safe and effective neuromuscular warm up.

Aim to include one exercise from each of the below movement categories (squat, horizontal push etc) to build your own workout.

Aim to complete two to three sets (or rounds) of each exercise with about one minute rest between sets. An alternative is to complete one set of each exercise with minimal rest between, then complete a second or third time.

If training with friends, you could set a timer and do each exercise for up to 50 seconds (instead of counting reps) and take ten seconds to transition to the next exercise.

Depending on your level of strength you may need to do fewer repetitions and build up sets and repetitions overtime. After you have completed the body weight exercises complete a cool down including stretches for the upper and lower body muscles. Be sure to use a sturdy bar (such as an outdoor fitness station) for horizontal row and overhead hold.

Exercises may need to be modified depending on fitness level and physical limitations such as injury.

How often should I train?

A common misconception in dance is that “more is better”. This belief can lead to dancers training long hours on most or all days of the week which can lead to overtraining, plateauing and increased risk of injury.

Our bodies require sufficient time between training sessions to adapt and get stronger and fitter. The time between sessions is when our muscles and tissues repair and training gains are made.

By incorporating adequate recovery (including sleep and downtime) and including rest days throughout the week, our bodies can gain the most benefits from training.

Muscles can take up to 48–72 hours to recover from most types of strength-based exercises (the more intense the longer they’ll need to recover).

Aerobic activity at low intensity, such as a brisk walk, can be done most days (24-hour recovery) while high stress anaerobic exercise such as high intensity intervals or sprints can take three days or more to recover from.

Aim to spread training sessions out over the week and allow time to recover between sessions.

Below is an example weekly schedule based on incorporating adequate recovery between sessions, and incorporating polarised training where some days are harder and others are easier.

Seek guidance from your healthcare provider and/or an exercise professional prior to undertaking a new exercise program.

Joanna Nicholas, Lecturer in Dance and Performance Science, Edith Cowan University

This article is republished from The Conversation under a Creative Commons license. Read the original article.