Circadian Rhythm Archives - Amazing Health Advances

Sleep and Biological Rhythm Variables Linked to Severity of Depression, Anxiety During Pregnancy

AHA Publisher — Wed, 19 Jan 2022 08:00:54 +0000

McMaster University via News-Medical – A set of parameters including sleep and biological rhythm variables are closely associated with the severity of depressive and anxiety symptoms, starting in the third trimester of pregnancy to the third postpartum month, according to a new study. The three-month period before and after giving birth is a vulnerable time for women’s mental health. It is estimated that 15 to 18 per cent of women experience anxiety and seven to 13 per cent experience depression during this peripartum period. In addition, nearly 10 per cent of women experience clinical levels of comorbid anxiety and depression during this time. In the largest observational study to date investigating changes in sleep and biological rhythms during the peripartum period, researchers identified several variables that are linked to depression and anxiety. Most notably, changes in the circadian quotient (the strength of the circadian rhythms), the average amount of activity during nighttime rest, and the amount of fragmentation of nighttime rest were strongly linked to higher depressive and anxiety symptoms. “Our findings highlight the importance of stabilizing the internal biological clock during the peripartum period to maintain healthy mood and minimize anxiety,” said Benicio Frey, senior author of the study and professor in the department of psychiatry and behavioral neurosciences at McMaster University. “Given the findings, future efforts should be made to standardize evidence-based interventions targeting these biological rhythms variables identified by our team, either as treatment or prevention strategies.” Frey and his research team conducted the study from the Women’s Health Concerns Clinic at St. Joseph’s Healthcare Hamilton. This clinic specializes in psychiatric disorders during the peripartum, premenstrual, and perimenopausal periods. Researchers recruited 100 women, 73 of whom they followed from the start of the third trimester to three months postpartum. They analyzed subjective and objective measures of sleep, biological rhythms, melatonin levels, and light exposure using a variety of tools, including questionnaires, actigraphs (wearable sleep monitors), laboratory assays, and other methods. Interestingly, the findings indicate that certain biological rhythms variables may be important to depressive symptoms at specific points along the peripartum timeline. For instance, higher fragmentation of nighttime rest was linked to a decrease in depressive symptoms at six to 12 weeks postpartum – a period that tends to coincide with a higher risk of developing postpartum depression. To read the original article click here.

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A ‘Dented’ Internal Clock Provides Insight Into Shift Workers’ Weight Gain and Diabetes

AHA Publisher — Fri, 29 Oct 2021 07:00:27 +0000

Perelman School of Medicine at the University of Pennsylvania via Newswise – PHILADELPHIA— A study of “dented” internal clocks seems to have provided evidence for a theory as to why people who work late or irregular hours are susceptible to weight gain and diabetes. High rates of shift workers gain weight and develop diabetes, which has been attributed to a mismatch between their internal clocks and their schedules, so researchers from the Perelman School of Medicine at the University of Pennsylvania created a related mismatch by altering the function of a molecule within the brains of mice that shortened their circadian rhythms from 24 to 21 hours. These mice gained more weight, had higher blood sugar, and fattier livers, all of which were corrected by changing their environment to a 21-hour “day.” “When the external world doesn’t match the internal body’s cycles, metabolism pays the price,” said the study’s senior author, Mitchell A. Lazar, MD, PhD, the director of Penn Medicine’s Institute for Diabetes, Obesity, and Metabolism, and the Ware Professor of Diabetes and Metabolic Diseases. “We saw this in our study, and we believe that this happens similarly when people work odd hours that don’t align with how human bodies are wired.” Published today in Science Advances, the researchers led by Lazar and primary investigator Marine Adlanmerini, PhD, a post-doctoral researcher in Lazar’s lab, sought to explore circadian desynchrony, a theory in which a disruption or alteration to a person’s innate, internal clock leads to poor outcomes. Shift workers – those who may work long hours, overnight, or with irregular rest periods in between work – are subject to this, which could be why they appear to be at higher risk for obesity, diabetes, and metabolic diseases including having a liver that retains more fat. So to explore whether circadian desynchrony is a viable explanation for this, the researchers removed certain molecules called REV-ERB, which reside in the brain cells of mice, and seem to control the body’s internal clock, holding it around 24-hour cycles. When REV-ERB was deleted, it caused the mouse body clocks to run roughly three hours shorter, which the researchers determined by tracking their regular sleep/awake pattern. While their body clocks ran faster, some of these mice were kept in a typical day’s 24-hour cycle, with 12 hours of light and 12 of dark. Those mice, when on their regular diet, were able to keep their weight in check. But when given a diet with higher contents of fat and sugar – a diet not unfamiliar to the typical American – they gained more weight and had more adverse conditions, like diabetes and fatty liver. Moreover, the mice who still had REV-ERB but were given the high-fat and sugar diet did not have the same high amounts of poor outcomes. “One potential explanation is that the internal clock of the mice missing REV-ERB was running at odds with the 24-hour day, which led to metabolic stress on the body,” Lazar said. A way that was “fixed” was when the researchers adjusted the length of the mice’s “day” in the lab to match their malfunctioning internal clock: 21-hour days with 10.5-hour cycles of light and dark to match their 21-hour internal clock. When this happened, the mice with the altered clocks no longer were as susceptible to the ill-effects of the unhealthy diet. That correction seemed to fall in line with the circadian desynchrony theory: Once the internal clock and the day lined up again, metabolism appeared to operate at its normal, healthy rate. “This may be a lesson for how to prevent or reduce obesity and diabetes in shift workers,” Lazar explained. “For example, timing of meals to better match the shift worker’s own clock could be of benefit. That would also be consistent with a number of studies in mice and people that have suggested that eating at specific times of day may improve weight control and metabolism.” Moving forward, Lazar, Adlanmerini, and their team feel that potentially finding biomarkers which could be tested for and indicate how a person’s internal clock is running would be key. “Information like that could then be matched to decisions about when to eat, much as blood sugar monitoring can help a diabetic understand when they should be taking more insulin,” said Lazar. To read the original article click here.

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New Research Shows That Brighter Days Make for Better Nights

AHA Publisher — Thu, 23 Sep 2021 07:00:11 +0000

Mount Sinai Health System via Newswise – New York, NY(September 23, 2021) – A new study finds that more access to daylight at home improves circadian alignment, sleep and mental health in healthy adults. The REVOLV study was conducted by the Light and Health Research Center at the Icahn School of Medicine at Mount Sinai (Icahn Mount Sinai) to explore how increasing daylight access at home affects circadian rhythm, sleep, vitality and mental health. The peer-reviewed paper was published on Sept. 23 in the International Journal of Environmental Research and Public Health. “The REVOLV study demonstrates the impact of daylight on the physiological, behavioral and subjective measures of circadian health in a real-world environment,” said senior author Mariana G. Figueiro, Ph.D., professor and director, Light and Health Research Center, Icahn Mount Sinai. “The findings highlight the importance of ensuring people are exposed to circadian-effective electric light or daylight indoors as well as outside for human health and well-being.” As the primary environmental cue for the body’s master biological clock, light-dark patterns are key for circadian alignment and are fundamental to multiple dimensions of health, including sleep and mental health. Although daylight provides the proper timing, quantity and color of light for promoting circadian alignment, modern indoor lifestyles typically offer fewer opportunities for adequate daylight exposure. In 2020, people spent 65% of their waking hours at home, compared to 50% in 2019, according to the Bureau of Labor Statistics. Leveraging this natural experiment during the COVID-19 pandemic, researchers tracked residents living in the Exo apartments in Reston, Virginia. During the crossover study, 20 residents spent one week in their apartments with electrochromic glass windows, also known as smart windows, which tint dynamically based on the location of the sun, and another week with standard windows with blinds. The participants wore sleep tracking devices, completed surveys on their health and well-being and provided saliva samples every 30 minutes over the course of five evening hours to measure their melatonin levels, a hormone that rises in the evening and triggers sleepiness. Researchers found that, in just one week, melatonin production in the body was delayed by 15 minutes when residents used their blinds, resulting in them falling asleep 22 minutes later and sleeping 16 minutes less each night. In contrast, consistent and quality sleep in the smart window condition resulted in increased vitality during the day, an 11% reduction in anxiety and a 9% reduction in stress. “When it comes to choosing a place to live, access to daylight and quality views are key features for prospective tenants,” said study author Piers MacNaughton, Sc.D., vice president of health strategy, View Inc. “This study shows that daylight and views are not just desirable amenities but also have fundamental impacts on our health and even our hormones.” In a previous study, the Urban Green Council looked at the prevalence of window coverings, which block daylight from entering residences when closed. They found that regardless of time of day, direction the window faced or whether a building was commercial or residential, 59% of the window area was covered by blinds or shades. More than 75% of the buildings they surveyed in New York City had more than half of their window area covered. The REVOLV study demonstrates that smart windows are one method of optimizing indoor daylight access in the built environment to improve occupant health without the drawbacks of visual and thermal discomfort, energy consumption and reliance on occupant behaviors that come with traditional solutions such as blinds. “In technology-driven markets like the Dulles Corridor in Northern Virginia, smart home technology, wellness-focused amenities and health-promoting activities are becoming increasingly higher priorities in making a final decision on where to call home,” said Jessica Murphy-Work, senior regional manager at Greystar. “In addition to improving access to daylight, design choices like incorporating smart windows can have implications on tenant attraction, retention and asset value.” The new REVOLV study reveals new insights about how daylight impacts our sleep, critical knowledge due to the ramifications these biological changes can have on our long-term health. Previous research has demonstrated that daytime light, especially natural daylight, can impact nighttime sleep quality. It has also been shown that electric lighting indoors tends to be dim and constant, which may not be beneficial for the circadian system’s needs. Lack of a robust light-dark pattern can lead to circadian disruption and poor sleep and health. A 2020 study, EVOLV, found that office workers in an office using smart glass to optimize daylight and views slept longer at night than those working in an office with traditional glass and blinds. Participants also scored 42% higher on cognitive assessments when exposed to optimized daylight and views. The benefits to sleep and cognitive performance were immediate, substantial and sustained. To read the original article click here.

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Why You Get Tired After Eating: Causes, Concerns & How to Stop

AHA Publisher — Fri, 20 Aug 2021 07:00:59 +0000

Jillian Levy, CHHC via Dr. Axe – If you frequently feel tired after eating, you’re probably wondering if there’s anything you should specifically avoid or eat in order to lift your energy. Feeling sleepy after eating is a common problem, one that many people experience post-lunch (hence the name “the afternoon slump”). This is also the same time of day when sugar cravings and a desire for caffeine tend to kick in, both of which are tempting because they can offset afternoon fatigue. Rather than masking your tiredness with sweets and coffee, a better approach is to structure your meals in a way that helps sustain your energy. Below we’ll look at just how to do this, plus foods to limit that can zap your energy. Why Am I Tired After Eating? (Causes) What is it called when you get tired after eating? Another way to describe being in a “food coma” is postprandial fatigue, also called postprandial somnolence. You’re most likely to feel this way after eating a big meal, especially one high in fat, refined carbs and/or sugar (once the sugar rush wears off). If you find that your motivation and focus tank shortly after finishing a meal, you probably ask yourself, “Why do I crash after I eat?” One of the main causes of feeling tired after eating is a drop in blood sugar (glucose). After you initially eat sweets or refined carbs you experience heightened insulin levels, but a couple hours later levels fall as your “blood sugar crashes.” This can cause feelings of lethargy, fatigue, cravings and brain fog, although the severity of these symptoms varies from person to person. Sugar and processed “white” carbs also cause more serotonin to be released, which is a “happy chemical” but one that can also make you feel relaxed and drowsy. Other reasons you feel sleepy after eating include the way your parasympathetic nervous works and your circadian rhythm. Your parasympathetic nervous system is the part of your nervous system that is in charge of “rest and digest” processes. It responds to you eating a meal by making you feel more relaxed. As an article published in Time magazine explains, “animals—humans included—have built-in ‘vigilance signals’ that keep them awake and alert when hungry. These signals help them locate and acquire food. It follows that once an animal (or a human) has eaten a lot, these vigilance signals dissipate and are replaced by feelings of fatigue.” Eating also causes blood to be rushed to your digestive system to help with digestion. It’s actually a lot of work for your body to break down food, and this process uses a lot of energy and can cause your mood and level of arousal to dip. Your circadian rhythm, or “internal clock,” plays a role in your energy levels throughout the day, including after you eat. It’s considered mostly natural and “normal” to feel a little tired in the afternoon, usually around 2 p.m. to 4 p.m., which is a couple hours after most people’s lunch time. You may actually be sleepy due to your normal circadian cycle rather than because of your last meal. Should You Be Concerned? While it’s relatively normal to feel a lag in energy after a big meal, especially in the late afternoon or before bed, if you chronically feel tired this can be a sign that another condition is at play. Aside from feeling tired after eating, monitor yourself for signs of reactive hypoglycemia (when too much insulin is produced and released, usually following a sugary or carb-heavy meal). Usually these symptoms kick in about three to four hours after a meal. If you experience muscle weakness, feelings of nervousness, pale skin, shakiness, sweating and lightheadedness, then speak with a doctor for further investigation. Another set of symptoms to be aware of is those caused by food allergies/sensitives. If you frequently feel like you have brain fog throughout the day, mood swings, signs of inflammation like skin rashes or breakouts, digestive issues, and joint/muscle pain, then talk to a specialist about whether or not you may be experiencing an allergic reaction. How to Stop Getting Tired After Eating What are foods that cause fatigue? You want to avoid consuming too many carbs (especially refined carbs) and sugar all at once, without enough protein foods, fiber and fat to balance things out. Big, heavy, high-fat meals — those that include fried foods, fast food and processed meats — can also wipe out your energy since these can take a while for your body to digest. For some people, a food sensitivity may also contribute to post-meal sleepiness. Potential food sensitive or allergens can include wheat/gluten, dairy, nuts or shellfish. Of course, alcohol can also diminish your mood and ability to focus, so skip the alcoholic drinks if you know you need to be up and running. Why do you get tired after a big meal, and is it better to “graze” instead? Meal timing really comes down to preference, since every person is a bit different. Some prefer to eat two to three meals per day, for example, if they’re practicing intermittent fasting, while others do best eating about every three to four hours. Do some experimentation to see which schedule suits you best. You might be someone who benefits from eating three smaller meals and one to two snacks daily, since these smaller meals can put less pressure on your digestive system. Which type of meal composition is best for preventing fatigue? Overall, aim to strike a balance by including some high-fiber foods, healthy fats, protein and vegetables. Be careful not to load up on refined carbs like pasta dishes, cereal, grain bowls without protein, noodle dishes, sweets, etc. When in doubt, add some vegetables to a protein dish, such as sautéed chicken or fish, and incorporate some fat, such as olive oil or avocado slices, to round things out. Keep in mind however that too much protein causes some people to feel lethargic, possibly because of increased release of tryptophan, an amino acid found in protein foods like turkey, milk, meat and eggs that triggers serotonin production. What foods are best for lifting your energy? Focus on eating enough protein first and foremost, such as: poultry grass-fed meat eggs yogurt fish plant proteins like beans and nuts Complex carbs, such as whole grains, vegetables and fruit, can also give you a quick supply of energy — just don’t overdo it. Foods that supply you with B vitamins, like B12 and B6, vitamin D and iron can also help support higher energy levels. B vitamins and iron are especially important for supporting digestion and metabolic processes that convert the nutrients in your diet into usable energy. Finally, make sure to stay hydrated by drinking plenty of water (and not too much caffeine, alcohol or sugary drinks), since hydration is key for feeling your best. When to See a Doctor Aside from improving your diet, including by adjusting when and what you eat, you can also help fight fatigue by: focusing on getting enough sleep managing stress getting sunlight exposure during the daytime exercising (for example, a post-lunch walk outside or a short workout and stretching can often help fight off sleepiness) If these strategies don’t help, it’s a good idea to visit your doctor about testing for food sensitivities, a thyroid issue and other potential health conditions, such as anemia, that may contribute to your tiredness. This is especially important if your fatigue interferes with your ability to work, attend school, parent, exercise, etc. Your doctor can run several tests to check for signs of inflammation inside the body, including within the gastrointestinal tract, that may indicate an underlying cause of fatigue. You may also need a hormone panel test to check your thyroid and potentially other tests to rule out issues like nutrient deficiencies. Additionally, it may be recommended that you keep a food journal in which you record when and what you eat. This way you can form patterns and identify potential “trigger foods” or combinations. Conclusion Why do you get tired after you eat? One of the most common causes of getting tired after eating is an imbalance in blood sugar, usually from eating refined carbs and sugar without enough protein, fiber and fat. Heavy, fatty meals, big meals and the time of day can also contribute to your tiredness. If you get tired after eating lunch in the afternoon, it might simply be due to your circadian rhythm cycle. However, you shouldn’t feel so drained that you can’t focus. See a doctor if you also deal with signs of inflammation, GI issues or pain. To help prevent feeling sleepy after eating try eating balanced meals more regularly, such as every three to four hours. Drink plenty of water, and avoid too much sugar, alcohol, caffeine and processed grains. To read the original article click here.

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3 Tips to Stay Healthy in the Sun

AHA Publisher — Fri, 21 May 2021 07:00:43 +0000

Dr. Don Colbert – For most of us, it’s warming up and it’s that time of year that we are becoming more active and spending more time outside. This is great because being outside has a myriad of benefits for our health. Sun exposure can help synthesize vitamin D, balance hormones, restore the circadian rhythm, and supercharge the mitochondria in our cells. Fresh air can help clear the lungs and oxygenate the blood. Contact with the earth’s magnetic field can relieve the body of electromagnetic stress by discharging built up static electricity. The smells of the forest can calm the nervous system and relieve stress. Out of all these benefits, the most controversial by far is sun exposure. While we are well aware of the astounding benefits of sun exposure and related vitamin D synthesis, we are also being told to avoid the sun’s damaging rays due to the risk of skin cancer. At the same time, we know that vitamin D is crucial in combating cancer cells. So what is the deal? How can we safely interact with sun? We have compiled a list of 3 tips to help you navigate this convoluted subject. Thankfully the truth is actually very simple, elegant, and easy to implement! 1. Moderate Sun Exposure We all know that excessive sun exposure and sunburn can damage the skin, accelerate aging, and lead to inflammation. But safe moderate sun exposure is actually essential to our health. While we know ultraviolet radiation can contribute to the formation of skin cancer in susceptible individuals, it is important to remember that the sun has a wide spectrum of light frequencies that change depending on time of year, time of day, latitude, and cloud cover. These spectrums can balance out the UV radiation at certain times in certain places. As with most things, it is all about balance. Many people have become overly-vigilant and apply high SPF sunscreen every time they go outside. This has led to a widespread epidemic of vitamin D deficiency. Vitamin D is critical for optimal functioning of the body and although supplementation is an option, the vitamin D you supplement will not be fully utilized without some amount of sun exposure without sunscreen. For most people 10-30 minutes outside in the sun during the morning or evening can be sufficient for vitamin D synthesis, especially if you are supplementing. If you plan on spending long stretches of time outside, especially between the hours of 10am and 4pm, then it may be prudent to mitigate your exposure. You can wear clothing and hats to cover your skin or seek shade when you feel you have reached your limit. As a last resort in situations where these measures are not practical, sunscreen is always an option. However, if you do choose to use sunscreen, beware of the toxic cancer-causing chemicals used by many brands. 2. Avoid Toxic Sunscreens Unfortunately, many sunscreens contain toxic ingredients and endocrine disrupting chemicals. Many of these chemicals have actually been found in some studies to promote skin cancer growth and free radical production in the body. This may be hard to believe, but in the years since sunscreen use began skin cancer rates have actually risen. A 2007 document from the FDA stated that: “The FDA is not aware of data demonstrating that sunscreen use alone helps prevent skin cancer,” and some reports show that sunscreens that contain vitamin A actually raise skin cancer risk! Oxybenzone is another common chemical in many sunscreens. This chemical is a known hormone disruptor and is not recommended for use on children. Other common hormone disrupting chemicals found in sunscreens that should be avoided are: avobenzone, octisalate, octocrylene, homosalate, and octinoxate. The skin easily absorbs anything it comes into contact with. In fact, our digestive system is lined with a type of skin! Our outer skin functions similarly to our inner skin through absorption and assimilation. This is why supplements such as magnesium and testosterone can be applied “transdermally,” or “through the skin.” When these harmful chemicals are slathered on the body the are easily absorbed into the bloodstream and eventually harm our health. Alarmingly, when the Environmental Working Group tested over 1,400 sunscreens, only 5% met their safety standards and over 40% were listed as potentially contributing to skin cancer! Fortunately, there are nutritional interventions that can help make the skin more resilient to sun exposure. 3. Eat Your Antioxidants! One of the most powerful nutrients to combat potential damage from the sun is antioxidant polyphenols. Antioxidants, as a group, are compounds that help to squelch free-radicals and thus prevent oxidative damage to cells in the body. Polyphenols are a subcategory of antioxidants. Sources of polyphenols include: Coffee, tea, berries, cocoa, olives, herbs, and spices. Polyphenols are phytonutrients meaning they are found in plants and derived from the plant’s interaction with sunlight. When plants are exposed to high levels of sunlight they produce polyphenols to protect themselves. When humans consume these polyphenols we derive similar protection. This is why God naturally provides foods like berries in the environment during the warmer months when days are long and sun exposure is intense. It is also why polyphenol rich foods are often found in tropical climates. By eating more polyphenols you provide your body with the antioxidants necessary to combat the oxidative damage caused by the sun. A potent and convenient source of antioxidant polyphenols can be found in Dr. Colbert’s Organic Red Supremefood formula. Don’t Be Afraid! Excessive sun exposure and associated damage to the body is certainly something to be concerned about. But a healthy body can easily handle moderate amounts of healthy sun exposure and it is in fact necessary for good health! So be vigilant to avoid sun burn but do not be afraid of the sun! It provides life giving energy and nutrients and nothing on this planet would exist without it. As long as you maintain a healthy lifestyle, drink plenty of clean filtered or spring water, and follow the tips in this article, you will be able to safely enjoy the sun without risk of adverse side effects. References 1. https://wellnessmama.com/2558/homemade-sunscreen/ 2. https://wellnessmama.com/55366/sunscreen-is-harmful/ 3. http://articles.mercola.com/sites/articles/archive/2015/12/14/polyphenols-benefits.aspx To read the original article click here. For more articles from Dr. Colbert click here.

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Use the Neurocycle to Help to Improve Sleep Quality

AHA Publisher — Wed, 24 Mar 2021 07:00:39 +0000

Dr. Caroline Leaf – In this podcast (episode #264) and blog, I talk about the surprising reasons why you may not be sleeping well, and how to use mind management to improve your sleep and mental health. 1. Stop worrying about not sleeping. We all know sleep is really important. However, as I discuss in my latest book, Cleaning Up Your Mental Mess, research also suggests there’s a huge cost to pathologizing it. This means that worrying about sleep and identifying and labeling yourself as a poor sleeper may be worse than not sleeping! Unfortunately, there’s endless research telling us the impact of sleep deprivation and that sleep serves a myriad of functions. Personally, when someone tells me “You need to sleep or you will be too tired for whatever tomorrow brings,” or “Go to sleep early so you don’t damage your brain,” I won’t sleep just because I start panicking about not sleeping! It also doesn’t always help that everyone in the wellness and medical space keeps saying, “Sleep or else.” It’s like pouring fuel on the fire of your panic, which can make everything worse. Legalism around sleep is a hindrance, not a help. So, if you can’t sleep, don’t fret. Use the time to catch up on that list of books you have been meaning to read, or to do those tasks you have been putting off. Your body is really good at adjusting, and chances are you will catch up on the sleep you need later that week or even with a nap the next day. It helps to look at sleep over a period like a week or month versus nightly, because current circumstances and demands can also temporarily influence sleep! 2. Daydreaming can help you sleep better! If you’re constantly stressed during the day, and you don’t take the time to organize your thinking and reboot the brain, this can affect your sleeping patterns at night. When you go to sleep, you’re going into a “housekeeping” mode—everything is getting cleaned up, which helps prepare you for the next day. If there’s a lot of mental mess in the brain, this housekeeping function is hindered, which can affect how you sleep (including nightmares) and how you feel mentally and physically the next day. Many of us tend to panic at night as we’re trying to go to sleep because our brains are exhausted from chaotic thinking patterns during the day. That’s why it is so important to take what I call “thinker moments” throughout the day when we switch off to the external, switch on to the internal, and just let our minds wander and daydream or doodle. These moments give your brain a rest and allow it to reboot and heal, which increases your clarity of thought and organizes the networks of your brain by balancing alpha and beta activity. This increases blood flow to the brain, which helps it function better and helps you deal with challenges and stress and sleep better at night. 3. Don’t be afraid of the occasional all-nighter. Sometimes, an all-nighter is excellent for the mind and brain (the mind works through the brain). If you are having deep, meaningful discussions, for example, or pulling an all-nighter doing some really creative and inspirational work, your brain health will actually benefit in the short and long-term because you are exercising those cognitive muscles and building good, healthy memories, which help boost overall mental health and can prevent cognitive decline. 4. Preparing for sleep begins when you wake up. As mentioned above, chaotic thinking during the day can impact the quality of your rest at night and how you feel the next day. This is why self-regulation and mind management are important lifestyle habits you should practice throughout the day when you are awake—don’t just let random thoughts and feelings run through your mind unchecked. To this end, I recommend using my Neurocycle mind-management technique, which I talk about in Cleaning Up Your Mental Mess. The Neurocycle is a way to harness your thinking power through mind management that I have developed and researched over the past three decades; any task that requires thinking can use it, which means everything can, because you’re always thinking! Gather. Preparing for sleep begins in the morning, as counterintuitive as this may sound. The way your mind is managed from the time you wake up impacts the biochemistry, circadian rhythm, and energy of the brain. An unmanaged, messy mind is an unmanaged, messy brain that will result in messy sleep. Gather awareness of your thinking. What is going through your mind? Are you anxious about something? How do you feel physically? Reflect. Reflect on what you’re focusing on as you wake up. Is it on the problems and negative aspects of the day or the bits and pieces of your dreams, images from TV, and undealt-with thoughts flowing messily and chaotically in your mind? What is occupying your attention? Write. If you don’t catch your thoughts with their intertwined emotions, information, and embodied physical sensations, this messy waking state can become a messy day, and you will feel like you are playing catch-up all day. So, say your thoughts out loud or write them quickly into your journal next to your bed. Recheck your thoughts by breathing in for three counts and out for three counts, saying the opposite of what you reflected on; for example, say “I can only try to do what I can, and it’s fine if I don’t finish,” instead of “I have so much to do today!” Active Reach. Choose to put on a mindset for the day. Here are some more helpful morning Active Reach reminders: Write five things you are proud of yourself for—start your day off celebrating yourself! Write five things you are grateful for. Ask yourself not what you want to or have to do today but rather who you want to be today and how you want to feel. To read the original article click here. For more articles from Dr. Leaf click here.

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Spring Forward Your Clock, But Don’t Fall Back On Your Sleep

AHA Publisher — Mon, 15 Mar 2021 07:00:19 +0000

University of Texas Health Science Center at Houston via Newswise – Daylight saving time [was yesterday], and as many look forward to the longer and warmer days that accompany this time change, losing an hour of sleep can have you feeling out of sorts. An expert with The University of Texas Health Science Center at Houston (UTHealth) shares why it’s important to prepare our bodies for the time change. “Daylight saving time is really hard on our internal clock,” said Kristin Eckel-Mahan, PhD, assistant professor in the Center for Metabolic and Degenerative Diseases at McGovern Medical School at UTHealth. “Our bodies function off our circadian rhythm, which works in sync with the outside light-dark cycle. So, when we advance our clock one hour it can really impact how our bodies react.” Although it is only an hour, Eckel-Mahan says it is difficult for our internal or circadian clock to make the sudden change. The circadian rhythm is the 24-hour cycle that is part of the body’s internal clock, and a critical part of the circadian rhythm is our sleep-wake cycle. The sleep-wake cycle is our daily pattern that determines when it’s time to sleep and when it’s time to be awake. To prepare for the upcoming time change, Eckel-Mahan recommends to begin gradually adjusting your sleep routine one week ahead of daylight saving time. “If you begin to adjust your sleep-wake cycle by just 10 minutes a day for the six days leading up to daylight saving time, you can really ease yourself into the hour time change. Doing this can be very helpful in adjusting your internal clock,” Eckel-Mahan said. Light plays a significant role in adjusting our sleep-wake cycles. According to Eckel-Mahan, dimming the lights earlier to adjust to the upcoming time change and exposing yourself to brighter light in the morning can be a very effective way to shift your circadian rhythm to maintain a good night’s rest. In addition to adjusting your sleep schedule, Eckel-Mahan suggests changing what time you eat. “While light is the primary driver of our brain clock, food is a very strong driver of several peripheral organs. If you are eating late at night, even in dim light, it will send a different cue to your organs like your liver, or your muscles. So, I would suggest cutting the food off a little earlier and get it in sync with the adjustments you make to your sleep, because that is something that will really affect your internal clock,” she said. Sleep plays an important role in cognition and biological processes such as restoring energy to the body and the removal of waste products from brain cells. “Sleep is incredibly important to your health, and just as important as eating healthy and exercising,” Eckel-Mahan said. “Research shows poor sleep can put you at an increased risk of unhealthy weight gain, heart disease, and diabetes.” Practicing these changes with the entire family can be beneficial to children and even pets. This article has been modified. To read the original article click here.

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How Does Sleep Affect Your Immunity?

AHA Publisher — Thu, 21 Jan 2021 08:00:48 +0000

Ratan-NM, M. Pharm. via News-Medical Net – Adequate sleep is vital for good health; unfortunately, not many people relate to this feeling. Amidst the growing workload and late-night culture, the importance of proper sleep is often side-lined. This issue is much relevant in the current pandemic when people are working from home. Insomnia and Its Consequences Insomnia is a condition in which a person is unable to fall asleep. A person with insomnia may present with the following symptoms: Feels sleepy and tired throughout the day Is always irritated Have problems in focussing on one thing and memorizing stuff Lack of sleep in the long term may increase the risk of obesity, diabetes, and cardiovascular diseases. Sleep is also vital for a proper immune response; lack of sleep can weaken your immune system; it can increase the body’s susceptibility to infection and hamper the ability to fight the illness. Lack of Sleep and Immunity The sleeping and feeding habits of all the animals, including humans, are governed by the circadian rhythm. The word circadian is taken from the Latin word “circa,” which means day and “diem” means around. Circadian rhythm is a natural process that controls the sleep-wake cycle. The sleep-wake cycle is determined by complex interactions between the central nervous system, endocrine system, and the immune system. During sleep, your body releases cytokines, which are essential for the regulation of the immune system. Cytokines are required in increased amounts when you are attacked by a pathogen or are under stress. The level of cytokines increase during sleep, and therefore lack of sleep hinders the body’s ability to fight infections. This is also a reason why the body tends to sleep more while suffering from any infection. According to the National Sleep Foundation, chronic sleep loss poses a potential risk to the immune system. In a study conducted by Ackermann et al., researchers compared white blood cell counts of 15 subjects under normal and severely sleep-deprived conditions. In the first part of the study, 15 participants followed a strict 8-hour sleep schedule for a week. During the study period, they were exposed to 15 minutes of sunlight within 1 ½ hour of waking up and made to refrain from caffeine, alcohol, or medication during the last three days, to normalize their circadian cycle. In the second part of the study, participants were subjected to 29 hours of continuous wakefulness period. After study completion, the white blood cell counts of the participants were compared, and it was found that a type of white blood cells known as granulocytes reacted to the sleep deprivation in a typical way of body’s stress response, that too particularly at night. What Is the Optimal Amount of Sleep? The National Sleep Foundation recommends the following sleep ranges: Newborns (0-3 months): 14-17 hours Infants (4-11 months): 12-15 hours Toddlers (1-2 years): 11-14 hours Preschoolers (3-5 years): 10-13 hours School-age children (6-13 years): 9-11 hours Teenagers (14-17 years): 8-10 hours Younger adults (18-25 years): 7-9 hours Adults (26-64 years): 7-9 hours Older adults (65years and above): 7-8 hours The above numbers reflect the ideal amount of sleep in normal circumstances; however, there are certain cases when people need more sleep, for example, while recovering from illness, jet lag, radical time zone shift, etc. Can Good Sleep Improve Immunity? Poor quality sleep can deteriorate immune response; however, a good night’s sleep can increase your immunity. Good quality sleep helps improve the efficiency of T helper cells. T helper cells are the cells that fight invading bacteria, viruses, or any foreign antigen cells as part of the body’s defense system. Whenever a foreign pathogen enters the body, our immunity cells recognize them and release a protein called integrin. Integrin helps T cells to bind with the foreign antigensand ultimately destroy it. According to a study published in the Journal of experimental medicine, T cells activate integrins and also identify the factors that can compromise the efficiency of T cells in attaching to the target pathogen. It was found that hormones like adrenaline, noradrenaline, and pro-inflammatory molecules like prostaglandins interrupted T cells from combining with integrins. The level of these stress hormones (adrenaline, noradrenaline) and prostaglandins decreases during sleep. Hence, good sleep boosts the efficiency of T cells and improves the immune response of the body. The benefits of good sleep are well established. Good sleep must be a priority in every person’s life. Maintaining sleep hygiene, like sleeping in a comfortable and dark, cold environment, and eliminating electronics at night can help achieve good sleep. Regular exercising and avoiding alcohol and caffeine are also vital in improving sleep quality. Sources Irwin, M. R., (2017). Sleep Health: Reciprocal Regulation of Sleep and Innate Immunity. Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology, 42(1), 129–155. https://doi.org/10.1038/npp.2016.148 Reis, E. S., et al. (2011). Sleep and circadian rhythm regulate circulating complement factors and immunoregulatory properties of C5a. Brain, behavior, and immunity, 25(7), 1416–1426. https://doi.org/10.1016/j.bbi.2011.04.011 National Sleep Foundation Recommends New Sleep Times. National Sleep Foundation. Available at: www.sleepfoundation.org/…/national-sleep-foundation-recommends-new-sleep-times Sleep deprivation effect on the immune system mirrors physical stress. Available at: www.sleepfoundation.org/…/ Dimitrov, S., et al. (2019). Gαs-coupled receptor signaling and sleep regulate integrin activation of human antigen-specific T cells. The Journal of experimental medicine, 216(3), 517–526. https://doi.org/10.1084/jem.20181169 Ackermann, K., Revell, V. L., Lao, O., Rombouts, E. J., Skene, D. J., & Kayser, M. (2012). Diurnal rhythms in blood cell populations and the effect of acute sleep deprivation in healthy young men. Sleep, 35(7), 933–940. https://doi.org/10.5665/sleep.1954 To read the original article click here.

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How Melatonin Can Benefit Sleep and Other Health Issues

AHA Publisher — Wed, 29 Jul 2020 07:00:22 +0000

Annie Price, CHHC via Dr. Axe – According to a 2016 Centers for Disease Control and Prevention study, one out of three American adults does not get enough sleep on a regular basis. For millions of people, melatonin might be the answer to preventing another terrible night’s sleep. We know that avoiding sleep deprivation is highly important for maintaining overall health, in part because it helps ward off both acute and chronic health problems. Not only can melatonin be used to help treat sleep problems like insomnia and jet lag, but research also suggests that at it may benefit cancer patients, specifically those diagnosed with breast or prostate cancer. While melatonin is naturally produced by our bodies, caffeine, alcohol and tobacco use can all lower levels in the body. So can working the night shift or having poor vision, since both disrupt the amount of natural light reaching the eyes. For some people, supplementing can help get their inherent rhythms get back on track. Below we’ll talk more about which conditions melatonin can help manage, how much is safe to take and the amount that is recommended for particular health concerns, including sleep disorders. What Is Melatonin? Melatonin (N-acetyl-5-methoxytryptamine) is a hormone secreted by the pineal gland in the brain, which is located just above the “middle brain” and is about the size of a pea. This hormone is responsible for setting your “sleep-wake cycle” and for maintaining your body’s circadian rhythm, so long as you take the proper melatonin dosage. Its synthesis and release are stimulated by darkness and suppressed by light. Your circadian rhythm is the fancier term for your own person internal clock, which runs on a 24-hour schedule, just like the day. This internal clock plays a critical role in when you fall asleep and wake up, so regulating it is critical for dealing with sleep disorders. When it’s dark, your body produces more melatonin, but when it’s light, the production of melatonin goes down. This is why people who are blind or work night hours can have problems with maintaining normal levels. For anyone, a lack of light exposure during the day, or exposure to bright lights in the evening, can disrupt the body’s normal melatonin cycles. Melatonin is also crucial to female reproductive health as it plays a role in controlling the timing and release of female reproductive hormones. It helps decide when a woman starts to menstruate, the frequency and length of menstrual cycles, as well as when a woman stops menstruating completely (menopause). Researchers believe that melatonin decreases as we age and that young children have the highest levels (particularly at night, which is why they typically sleep longer and more deeply than adults). If this is true, then it can help explain why older people don’t tend to sleep as well as they did when they were younger. When you’re exposed to light, it stimulates a nerve pathway from the retina in the eye to an area in the brain called the hypothalamus. This is where the suprachiasmatic nucleus (SCN) is located, and the SCN initiates the turning on of the pineal gland. Once the SCN turns on the pineal gland, it starts making melatonin, which is then released into your bloodstream. The precursor to melatonin is serotonin, a neurotransmitter that’s derived from the amino acid tryptophan. A naturally occurring chemical called acetylserotonin acts as the intermediary. Serotonin produces acetylserotonin, which is then converted into melatonin. Besides its role as a precursor in the synthesis of melatonin, acetylserotonin is also known to have antidepressant, anti-aging and cognitive-enhancing benefits. Many of the health benefits that are thought to be due to increasing serotonin levels may actually come from serotonin’s ability to make melatonin production possible. In most adults, the body starts producing melatonin around 9 p.m. Levels then increase sharply, and you begin to feel more sleepy. If your body is running as it should, your level remains elevated while you sleep, for a total of approximately 12 hours. It then drops, and by around 9 a.m., the level is back to a barely detectable level, where it remains during the day. Benefits/Uses What is melatonin used for when taken as a supplement? By far, its best known usage is as a natural sleep aid. But did you know that it also serves many other functions too, such as supporting your immune system, cardiovascular function and reproductive health? Recent studies indicate that some of the many uses/functions of melatonin include: Fighting free radicals and having antioxidant actions Facilitating bone formation and protection Assisting in reproduction Supporting detoxification Regulating body mass Providing gastrointestinal protection Protecting against psychiatric disorders, mood disorders and cardiovascular diseases and more Below is more about the top melatonin benefits and uses: 1. Natural Sleep Aid Research suggests that supplementing with melatonin may help people with disrupted circadian rhythms, such as people who work the night shift and people who have jet lag. Supplementation may also help individuals sleep better who have chronically low levels, like people with schizophrenia, who have poor sleep quality.One randomized, double-blind trial found that two milligrams of melatonin prolonged release (PR) given one to two hours before bedtime was associated with significant improvements compared to a placebo in sleep quality and length, morning alertness, and health-related quality of life. The study also found that whether the melatonin dosage (two milligrams PR) was short- or long-term, there was no dependence, tolerance, rebound insomnia or withdrawal symptoms. Studies have uncovered evidence that melatonin is effective in advancing sleep-wake rhythms in people with delayed sleep phase disorder. Delayed sleep phases are experienced by those who struggle with waking up later in the morning than is considered normal/socially acceptable. Taking melatonin can help people with this sleep problem fall asleep a bit sooner, although it can take some trial and error to determine the best timing and dose. Recent research indicates that to be most effective in treating delayed sleep, it’s best to take small doses four to eight hours before desired sleep time. In some cases, it may make only a small difference in terms of time to fall asleep, such as by helping people drift off about 10 minutes earlier. 2. Potentially Helps Treat Cancer Several studies suggest that low melatonin levels may be associated with risk for certain types of cancers. A 2017 study published in Oncotarget states, “Melatonin could be an excellent candidate for the prevention and treatment of several cancers, such as breast cancer, prostate cancer, gastric cancer and colorectal cancer.” To determine this hormone’s effectiveness at stopping tumor growth, in 2014 one group of researchers evaluated its actions on the growth of breast tumors in vitro (using human cancer cells) and in vivo (using mice). The researchers found that melatonin may inhibit tumor growth and cell production, as well as block the formation of new blood vessels in estrogen receptor-negative breast cancer models. Another study looked at women who were taking the chemotherapy drug tamoxifen for breast cancer but not seeing any improvement. With the addition of melatonin to their treatment regimens, researchers found that tumors “modestly” shrank in more than 28 percent of the women. Studies also show that men with prostate cancer have lower melatonin levels than men without the disease. One study published in Oncology Reports aimed to verify whether melatonin might modulate the growth of androgen-dependent prostate cancer cells. The results demonstrated that it can significantly inhibit the proliferation of prostate cancer cells. Combined, these studies and others show melatonin’s great promise as a potential natural treatment for cancer. However, if you have cancer, you should always speak with your doctor before taking any supplements/over-the-counter treatments. 3. Decreases Negative Menopause Symptoms Melatonin supplements have been shown to improve sleep problems experienced during menopause. In a study of perimenopausal and menopausal women ages 42 to 62, within six months of daily supplementation, most of the women reported a general improvement of mood and a significant mitigation of depression. The findings of this study appear to demonstrate that supplementation among perimenopausal and menopausal women can lead to recovery of pituitary and thyroid functions that is more in the direction of a youthful pattern of regulation. This is great news because it shows that this hormone can help to decrease common negative perimenopause symptomsand menopause symptoms, like sleeping problems. 4. Heart Disease Helper Multiple studies suggest that melatonin has heart-protective properties. Specifically, research shows that when it comes to cardiovascular health, it has certain anti-inflammatory and antioxidant effects. It also may help lower blood pressure and cholesterol. Its cardioprotective properties seem to come from its “direct free radical scavenger activity,” according to studies. 5. Fibromyalgia and Chronic Pain Relief Fibromyalgia symptoms include long-term and widespread pain in muscles and connective tissues, without any specific cause. A randomized, placebo-controlled study of 101 patients with fibromyalgia syndrome evaluated melatonin’s effectiveness at reducing symptoms. The study found that patients experienced a significant reduction in their fibromyalgia symptoms when they supplemented either alone or in conjunction with the antidepressant fluoxetine (Prozac). The group who took only melatonin was given a daily dosage of five milligrams while the other group took three milligrams and 2o milligrams of the antidepressant. Other studies suggest that melatonin might be able to help with other chronic painful conditions, like migraine headaches. A 2019 systematic review found that in a number of studies, melatonin reduced headache frequency (attack frequency or number of headache days), duration and intensity significantly. Headache frequency decreased by 33 percent to 83 percent, averaging 51 percent. The reduction of headache duration was 32 percent to 56 percent (average 46 percent), and headache intensity was 33 percent to 78 percent (average 53 percent) among adults involved in the studies that were reviewed. 6. Immune System Strengthener Research shows that melatonin has strong antioxidant effects and may help strengthen the immune system. A 2013 scientific review called melatonin an “immune buffer” because it appears to act as a stimulant in an immunosuppressive condition — plus it also behaves as an anti-inflammatory compound when there’s an intensified immune response, like in the case of acute inflammation. 7. Eases Jet Lag Supplementing with melatonin may be able to help “reset” your sleep and wake cycle when you experience dreaded jet lag. A scientific review of a large number of trials and studies all involving melatonin and treatment of jet lag found evidence that melatonin is “remarkably effective in preventing or reducing jet-lag, and occasional short-term use appears to be safe.” The researchers found that in nine out of 10 trials, when it was taken close to the target bedtime at the destination (10 p.m. to 12 a.m.), there was a decrease in jet lag from crossing five or more time zones. The researchers also observed that daily doses between 0.5 and five milligrams worked similarly well, but subjects did fall asleep faster and sleep better after taking five milligrams compared to 0.5 milligrams. When a dosage above five milligrams was given, it did not produce any better results. Another key conclusion is that the timing is key because if it’s taken too early then it can delay adaptation to the new time zone. The incidence of other side effects from melatonin dosage was found to be low. 8. Better Outcomes for Autism in Children Research has shown that melatonin can help children with developmental issues like autism. A 2011 scientific review published in Developmental Medicine and Child Neurology evaluated 35 studies that had melatonin-related findings involving autism spectrum disorders, including autistic disorder, Asperger’s syndrome, Rett syndrome and other common developmental disorders. After reviewing the numerous studies, researchers concludedthat melatonin supplementation in autism spectrum disorders is linked to better sleep parameters, improved daytime behavior and minimal side effects. 9. May Ease Tinnitus Research suggests that melatonin may serve as a natural tinnitus treatment. Tinnitus is a condition that causes noise or ringing in the ears. The antioxidant properties of melatonin may contribute to its ability to alleviate tinnitus. Researchers at the Ohio State University...

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