lack of sleep Archives - Amazing Health Advances

Discover 10 Ways to Deal With Doom Fatigue

AHA Publisher — Wed, 09 Nov 2022 08:00:48 +0000

Stephanie Woods via NaturalHealth365 – It’s everywhere you look these days, doom and gloom, and the world is falling apart. It’s on the television, social media, newspapers, magazines, and on the lips of just about everyone you meet, from your best friend to the gentlemen in the checkout line at the grocery store. They’re all talking about how the economy is tanking, out-of-control immigration, scary pandemics, rising homelessness, increasing government overreach, and people hating each other for the political party they support, the religion they choose, and the car they drive. Sometimes it seems like all this drama sucks the air right out of the room, and if you’re like many people, you probably wish you could just turn it off and breathe for a while. But you can’t. It is relentless and pervasive, and you feel so overwhelmed and anxious. You need a break. What you need a break from is “doom fatigue.” “Doom Fatigue” Leads to Sleep Issues, Anxiety, and More A person with doom fatigue feels overwhelmed because they are bombarded with one negative or stressful event after another within a short window. Because it is constantly put before them in one form or another, they may perceive that the issue is bigger or worse than it really is. The main reason is that they are constantly receiving input about it, hearing reports and discussions about it from a number of sources. This can result in obsessive thoughts that can lead to depression, anxiety, sleep problems, and increased stress that can affect blood pressure, heart conditions, and other stress-related health issues. The human body was not meant to be in a permanent fight, flight, or freeze status; that is too taxing on the organs. To escape or avoid all of that, some people will shut it all down completely, refusing to look at any news outlets or listen to any reports. Unfortunately, this complete avoidance can also be detrimental because they could miss vital information that they need to know. It is a delicate balance, but there are ways to manage it all without suffering from information overload and succumbing to doom fatigue. Discover 10 Simple Strategies for Managing Doom Fatigue There are ways you can manage doom fatigue and stop feeling like you have a little black cloud hovering over you. Some of these tips may be hard at first, but it’s important to stick to them. You will be healthier and happier as a result. Narrow your pool of sources. Bombardment starts because the information is coming from everywhere. Control the bombardment and choose only a few sources that you trust and only get your information from there. Find other ways to occupy your mind. Read a book, do crafts, play a video game, paint, work in the yard – do something that will occupy your mind so you aren’t contemplating the issues that overwhelm you. Get your head out of the game. Shut it down and walk away for a while. Stop engaging with the topic, watching every YouTube video, and reading every social media post about it. Give your mind and your body a break. Walk away from it for a while. Schedule your news check-ins. Resolve to only reading the news or viewing news videos at certain times of the day. Avoid when you first wake up and right before you go to bed. Instead, opt for mid-morning and early evening or some schedule like that. Get social in person. Get off social media. Get off your devices. Go out and talk to real live human beings. Hang out with friends, join a club, or take a class. Just do something to get you in the presence of other human beings in real time. Stay away from the comments! When you are reading articles or watching videos online, do yourself a huge favor and stay away from the comments. That is where facts really get tangled, and emotions run high. It isn’t worth it, and most of the time, there is no profit in it at all. Assess your assumptions. Take some time to reflect on your assumptions and beliefs. Challenge them and examine them to see if they hold water or if they have just become a habit. Then, it may be time to let them go. Put down the device. Do yourself and your family a favor and put down your device. Don’t use it while eating, right before bed, or as soon as you wake up. Give your brain a break. There are more than enough hours in a day to be able to spend time on your device, but it should not be all day. Put it down and engage with the real people in your life. Focus on the things you can control. If you can’t control it, then worrying is wasted energy. Instead of looking at where you are powerless, look at the areas that you can control and focus on them. Take care of yourself. Eat right, exercise, get plenty of sleep, stay hydrated, and practice stress management strategies. Taking care of yourself will make it easier for you to manage your doom fatigue until it isn’t even an issue any longer. Sources for this article include: ActivistPost.com HBR.org To read the original article click here.

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Suboptimal Sleep Linked with Higher Risk of Heart Disease and Stroke

AHA Publisher — Mon, 29 Aug 2022 07:00:18 +0000

European Society of Cardiology via News-Medical – Nine in ten people do not get a good night’s sleep, according to research presented at ESC Congress 2022. The study found that suboptimal sleep was associated with a higher likelihood of heart disease and stroke. The authors estimated that seven in ten of these cardiovascular conditions could be prevented if everyone was a good sleeper. “The low prevalence of good sleepers was expected given our busy, 24/7 lives. The importance of sleep quality and quantity for heart health should be taught early in life when healthy behaviours become established. Minimising night-time noise and stress at work can both help improve sleep.” Dr. Aboubakari Nambiema, Study Author, INSERM (the French National Institute of Health and Medical Research), Paris, France Previous studies on sleep and heart disease have generally focused on one sleep habit, such as sleep duration or sleep apnoea, where breathing stops and starts while sleeping. In addition, prior studies have often assessed sleep at baseline only. The current study used a healthy sleep score combining five sleep habits. The researchers investigated the association between the baseline sleep score, and changes over time in the sleep score, and incident cardiovascular disease. This study included 7,200 participants of the Paris Prospective Study III (PPP3), an observational community‐based prospective cohort. Men and women aged 50 to 75 years and free of cardiovascular disease were recruited in a preventive medical centre between 2008 and 2011. The average age was 59.7 years and 62% were men. Participants underwent a physical examination and completed questionnaires on lifestyle, personal and family medical history, and medical conditions. Questionnaires were used to collect information on five sleep habits at baseline and two follow up visits. Each factor was given 1 point if optimal and 0 if not. A healthy sleep score ranging from 0 to 5 was calculated, with 0 or 1 considered poor and 5 considered optimal. Those with an optimal score reported sleeping 7 to 8 hours per night, never or rarely having insomnia, no frequent excessive daytime sleepiness, no sleep apnoea, and an early chronotype (being a morning person). The researchers checked for incident coronary heart disease and stroke every two years for a total of 10 years. At baseline, 10% of participants had an optimal sleep score and 8% had a poor score. During a median follow up of eight years, 274 participants developed coronary heart disease or stroke. The researchers analysed the association between sleep scores and cardiovascular events after adjusting for age, sex, alcohol consumption, occupation, smoking, body mass index, physical activity, cholesterol level, diabetes, and family history of heart attack, stroke or sudden cardiac death. They found that the risk of coronary heart disease and stroke decreased by 22% for every 1 point rise in the sleep score at baseline. More specifically, compared to those with a score of 0 or 1, participants with a score of 5 had a 75% lower risk of heart disease or stroke. The researchers estimated the proportion of cardiovascular events that could be prevented with healthier sleep. They found that if all participants had an optimal sleep score, 72% of new cases of coronary heart disease and stroke might be avoided each year. Over two follow ups, almost half of participants (48%) changed their sleep score: in 25% it decreased whereas in 23% it improved. When the researchers examined the association between the change in score and cardiovascular events, they found that a 1 point increment over time was associated with a 7% reduction in the risk of coronary heart disease or stroke. Dr. Nambiema said: “Our study illustrates the potential for sleeping well to preserve heart health and suggests that improving sleep is linked with lower risks of coronary heart disease and stroke. We also found that the vast majority of people have sleep difficulties. Given that cardiovascular disease is the top cause of death worldwide, greater awareness is needed on the importance of good sleep for maintaining a healthy heart.” To read the original article click here.

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10 Ways to Destroy Heart Health

AHA Publisher — Wed, 09 Feb 2022 08:00:51 +0000

Dr. Don Colbert – Who needs a healthy heart, right? While this is a ridiculous question, millions of Americans engage in everyday habits that destroy heart health. Or, they ignore those that support it. Are you destroying yours? How can you reverse it? Here are 10 ways to destroy heart health, and how to reverse your risk. 10 Ways to Destroy Heart Health 1. EAT A DIET HIGH IN INFLAMMATORY ULTRA PROCESSED FOODS Our foods are literally killing us. Many foods in plastic packages and boxes can destroy heart health, increase blood sugar issues, and even increase the overall risk of death (1) according to a recent study of 100,000 participants. How? Ultra-processed foods are those commercial, processed foods that contain a lot of processed fats and sugars. Most of these fats are hydrogenated oils or soybean oil. Believe it or not, soybean oil is considered one the most-consumed modern toxins, and works against heart health by hurting: Metabolic Health. Lab studies show that soybean oil is one of the most detrimental foods to metabolic health (2). Cardiovascular Health: Soybean oil has been shown to cause harmful abnormalities to cholesterol and triglycerides (3). Overall health and inflammation: Many studies have concluded that concentrated sources of omega-6 fats increase inflammation in the body (4). Don’t let ultra-processed foods destroy heart health. Reverse Your Risk: You can take steps to reduce your consumption of ultra-processed foods by following the Beyond Keto Book. This is an amazingly heart healthy plan that also supports whole-body and gut health. This is the best start! In addition, look for soybean oil in all foods you buy and rid your diet of it with these tips. 2. AVOID SPICES, FRUITS & VEGETABLES Along with eating ultra-processed foods, avoiding all vibrantly colored spices, fruits and vegetables can destroy heart health. Vibrant plant foods are full of antioxidants. Antioxidants support cellular health, arterial health, and whole body health by reducing the effects of free radicals and oxidative stress. Specifically in the cardiovascular system, antioxidants work to reduce cholesterol plaque formations and elevated blood pressure (5). Additionally, foods high in antioxidants support brain cells (6), and may reduce harmful cell overgrowth. (Many studies also back up the health benefits of berries (7). Reverse Your Risk:You can reverse your risk of poor heart health by eating foods high in antioxidants! The best place to start is Divine Health® Fermented Green Supremefood®. Also, here is a great list of our top 10 antioxidant foods! 3. NEVER GET YOUR HEART RATE UP We all know sedentary lifestyles are bad for heart health and exercise is beneficial. But, how and why? Exercise forces our hearts to pump a great volume of blood through our arteries. This forces our arteries to stay flexible and elastic, which is a healthier state than stiff or inflexible arteries. Any exercise that increases heart rate can be beneficial to heart health. For example, both endurance training at lower intensity and higher intensity workouts benefit blood pressure and heart health (8/). Resistance training exercises (weight lifting) also supports heart health including heart variability. This remains true for both heavy weight lifting and high-rep, low weight exercises (9). Sedentary living, on the other hand, can destroy heart health. Reverse the risk: Start moving! Choose an exercise you like, and get your heart rate up. You can even use walking at a higher pace for better heart health. Here are 10 amazing benefits of walking! 4. ALLOW STRESS TO BUILD High levels of mental stress can be devastating to your heart, brain, immune system, and overall health. In fact, chronically elevated cortisol levels can affect all our body’s systems. How? Cortisol is a hormone that’s released by the adrenal glands when the body faces stress. In modern times, this stress is often more mental than physical and usually has no outlet. For many, it’s chronic. It builds. And, it does damage. High blood cortisol levels are correlated with weight gain and impaired loss, negative impacts on mood, sleep and energy, an increased incidence of blood sugar, potentially lower brain volume and impaired memory, and heart health issues including altered blood pressure (10). Don’t let stress bring you down. Reverse the Risk: You can learn to fight high cortisol each day. Try our 10 effective tools to combat daily stress! Make sure to add Nature’s Best Stress Relief: Dr. Colbert’s Nano-Science Hemp Oil. 5. STIFFEN UP EVERY YEAR YOU AGE In addition to ignoring cardiovascular exercise, ignoring flexibility can destroy heart health. Amazingly, the flexibility of your spinal cord and spine directly correlated with the flexibility of your arteries. Again, flexible arteries are crucial for healthy blood pressures and overall health. As crazy as it sounds, researchers have found that poor trunk flexibility is associated with stiff arteries. This means that keeping your body flexible enough to touch your toes means better artery health and blood pressure (11). Incredibly, one study of a stretching program found better blood pressure results from stretching than from walking (12)! In addition, a strong, flexible spinal cord allows you to maintain good posture, with your head and neck upright, rather than forward. It promotes better range of motion of your limbs, making it easier to lift, walk up and down stairs, stay active, and remain injury free. Reverse Your Risk: Stay flexible by working on trunk, spine, and limb flexibility every day. Do this in addition to other exercises. 6. DON’T PAY ATTENTION TO BLOOD SUGARS OR WEIGHT Exercise and healthy eating promote healthy body weight and blood sugars. On the other hand, not engaging in these activities can destroy heart health. Being in a state of overweight or obesity directly impacts heart health. In fact, excess adipose fat is correlated with impaired blood sugars and poor cardiovascular outcomes. Elevated blood sugars contribute to stiffened arteries (13). What’s more, while your starting total cholesterol is highly influenced by familial history, age, sex, and ethnicity (13), changes in total cholesterol are primarily achieved by weight loss (if overweight), diet, and exercise (14). You can make changes rather than destroy heart health! Reverse the Risk: The best place to start in achieving a healthy weight and blood sugars is Beyond Keto Book. Also, read these tips on healthy weight and tips for breaking a plateau. 7. SKIMP ON SLEEP Sleep is an elixir for many ailments. Lack of sleep, on the other hand, can destroy heart health. In fact, a new study of 1,654 participants aged 20-74 years looked at sleep and its effects on those with chronic health conditions. It followed these participants for 20 years. The researchers found that participants with existing high blood pressure or Type 2 diabetes, who slept less than 6 hours per night, were 1.8 times likely to die of heart disease or stroke. Unfortunately, 45% of Americans have these conditions, and the majority do not get enough quality sleep (15). The study was published earlier this month in the Journal of the American Heart Association. Improve your heart health with better sleep. Reverse the Risk: Not sure how to get better sleep? Look no further than these tips for a better night’s sleep. 8. ISOLATE YOURSELF Loneliness can strike anyone, even those surrounded by people. Unfortunately, loneliness can contribute to worsened heart health. It’s never been more important to seek out others and prioritize relationships. Why? Your heart depends on it. In 2010, a loneliness study shocked researchers. A research team from Brigham Young University looked at 148 studies, representing more than 308,000 participants for mortality risk factors. The researchers found a 50% increase in survival for those who were NOT lonely and had strong social relationships compared to those who didn’t. This finding was consistent with other strong risk factors of premature death, including known cardiovascular risk factors (16). Next, the same lead researcher performed a subsequent meta-analysis in 2015, representing more than 3.4 million people and found similar results. These included a 29%, 26%, and 32% increased risk of premature death for social isolation, loneliness, and living alone, respectively (17). Yet another study from Denmark found that heart health patients who were also lonely were about twice as likely to die from heart attacks and/or heart disease than those who were not lonely. Tragically, this is indeed very similar to the mortality rate of smoking cigarettes. Reverse the Risk: Do whatever necessary to reach out to others and prioritize relationships. Look at church groups, healthy social groups, and friends, whether in person or online. 9. FORGET GRATITUDE It can be easy to forget gratitude. Some days, months, or even years roll by that feel more dismal than others. However, gratitude, even when forced, can change everything including heart health. There is emerging scientific evidence to support the idea that a simple daily practice of gratitude can dramatically affect our susceptibility to cardiovascular issues. How? Gratitude affects both cortisol and our motivation for a healthy lifestyle. By first lowering stress, it supports heart health directly. By improving our outlook and mood toward healthy lifestyle habits, it improves heart health indirectly (18, 19, 20). Reverse the Risk: You can work on gratitude starting right now! Try just listing 2-3 things you are grateful for each day, and continue to build the list. Small things, big things, anything. To learn more about gratitude, try our 15 tips for making gratitude stick. 10. IGNORE TRIGLYCERIDES AND SUBTYPES OF CHOLESTEROL When most people think of heart health indicators or lab tests, they think of total cholesterol, LDL, and HDL. Interestingly, more and more practitioners are looking elsewhere. The ratio of triglycerides (TG) to HDL is emerging as one of the most important cardiovascular risk factors. In fact, when you calculate this ratio, you can infer your health risk of cardiovascular issues, blood sugar issues, inflammation and more. In addition, there are very important subtypes of cholesterol, called subset A and subset B. These numbers are extremely important (21, 22). Looking only at total cholesterol and ignoring triglycerides can destroy heart health. Reverse the Risk: Learn everything you need to know about cholesterol, subsets, and triglycerides! Take our quiz now! Bottom Line: Don’t destroy heart health this year! Instead, reverse your risk. Our simple tips can help you bolster your heart health, starting today. To read the original article click here.

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What Are the Consequences of Sleep Deprivation?

AHA Publisher — Mon, 01 Nov 2021 07:00:57 +0000

Walla! via The Jerusalem Post – Many doctors have recently shared difficult and disturbing stories about mistakes they made due to lack of sleep. We asked Dr. Liora Berzag-Peru to explain why this happens and what the long-term consequences are of continuous sleep deprivation. The Health Ministry recently made breakthrough changes to shorten the shifts of hospital residents, after some 2,590 of them submitted their resignations over their 36-hour shifts. The challenge, they had said, is that it is almost impossible to work or function effectively without sleep. As part of this struggle, many doctors shared their experiences of sleep deprivation, but it seems that the most disturbing story of all was the director of Alyn Hospital, Dr. Morit Beri, who explained what happened to her in a publicly shared Facebook post. After a long shift, while she was sleeping, she answered a phone call from a nurse in the neonatal intensive care unit (NICU). Through her fog, the doctor said that the preterm infant’s breathing tube could be taken out. When she woke up and went to the NICU, she was horrified to see the little baby without breathing assistance, and didn’t remember the phone call. Fortunately, the baby was fine, but this story certainly raises questions: Would you like a doctor who is sleep deprived to make life and death decisions for you or your child? To better understand this story and others, and how sleep deprivation affects our body and brain, we asked Dr. Liora Bergaz-Peru what happens to our bodies when we don’t sleep enough, and how dangerous it is. Here are her answers. How Long Does a Person Need Sleep to Function? This is a question that is difficult to answer, since the need is individual. One approach claims that a person will need sleep until spontaneously awakening. Another approach examines a person’s ‘awake state’ after being woken up after a variable number of hours of sleep. Let’s factor in that the need for sleep also changes with age. Questionnaire-based studies have indicated that most people will feel rested after seven to nine hours of sleep a night. What Is Sleep Deprivation? Sleep deprivation occurs when sleep is insufficient to feel fully awake, to function normally and to be healthy, whether due to short sleep time (quantitative decline) or due to disturbances during sleep (qualitative decline). Like any disease, sleep deprivation can be acute – for one to two days – or chronic, a condition in which the body is deprived of sleep for a long time. Has the Effect of Sleep Deprivation Been Researched? Many studies have been done on sleep deprivation in hospitals, especially on behalf of patients who suffer not only from the disease but often also from the hospitalization itself, noises around them, medications, too many bright lights and even being in an unfamiliar environment. There are many ways sleep deprivation can harm patients. What Happens When Doctors and Other Hospital Personnel Are Deprived of Sleep? Studies of medical residents have shown that numerous doctors misdiagnose patients after performing a shift of 24 hours or more compared to a regular working day of the same doctor. One interesting study indicated fewer correct diagnoses on colonoscopy results when the same doctor was suddenly awakened the night before. These are mistakes that happen when the deprivation is acute, but of course increase over a longer period of sleep deprivation. Chronic sleep deprivation can lead to fatal accidents, even at work, in the case of diagnoses being made by these doctors, but also in the personal lives of the people who have not slept, both on the psychological and physiological level. Does Sleep Deprivation Also Affect the Health of Doctors? Yes. In a state of chronic deficiency, there is continuous damage to neurons, which of course leads to many other damages, from mood swings to brain dysfunction, heart disease, hormonal changes and more. To read the original article click here.

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The Secret of People Who Can Function Well on Only a Few Hours of Sleep

AHA Publisher — Tue, 14 Sep 2021 07:00:03 +0000

Walla! via Jerusalem Post – Some people can sleep only four hours a night and it won’t hurt them at all. What is short sleep syndrome and how do you know if you have it? From a very young age we’re taught how important sleeping enough hours is for us to properly function during the day, with a general rule that eight hours per night is ideal. As we get older, our commitments multiply and the burden of life increases, and then we try to at least reach the minimum threshold of six hours of sleep a night. There are many studies that show how sleeping less than a minimum of six hours might damage our health and quality of life in a variety of ways, from difficulty concentrating to affecting hunger cues and metabolic mechanisms to shortening life expectancy and increasing risk of serious medical conditions such as stroke and dementia. Yet, there are people who can function really well even with less than six hours of sleep, without suffering consequences such as fatigue, drowsiness and lack of concentration during the day. Who Are They and What Do They Know That We Don’t? People with short sleep syndrome can sleep four-six hours a night and still function flawlessly. This isn’t a very common syndrome; it’s estimated that only 1% of the population have it, but some people who claim to belong to this group are probably very familiar to you: Former US President Barack Obama… and Jack Dorsey, the man who established Twitter. Although a high percentage of people report that they routinely settle for a night sleep of less than six hours, only a few of them actually have short sleep syndrome, at least clinically. The reason is that not everyone who is used to sleeping less than six hours is really functioning at their best the next day. Dr. Paula G. Williams, a professor of clinical psychology at the University of Utah, a prime researcher of this syndrome, says she has identified several other characteristics of people with the syndrome, which may help determine whether it’s really short sleep syndrome or just unsatisfactory sleeping habits. As mentioned, the main symptom that characterizes the syndrome is people who regularly and consistently sleep less than six hours a night yet don’t suffer from any decrease in function during the day and feel completely fresh from their short nightly rest. In addition, according to Williams, “they are characterized by hypomania, impulsivity and a higher-than-average reward threshold. They also tend to take part in activities with a high stimulus level, which helps them overcome fatigue or drowsiness.” Dr. Williams explained that short sleep syndrome is very different from other sleep disorders such as insomnia. For example, people with insomnia will also suffer from high levels of anxiety: “People with insomnia often report fatigue, lack of freshness and lack of satisfaction from a short sleep cycle,” she said. How Is it Diagnosed? The truth is, most people with short-term sleep syndrome don’t turn to a specialist for a diagnosis for the simple reason that it doesn’t disrupt their daily schedule and doesn’t significantly harm their health, according to Dr. Lynn Schoenberg, a psychiatrist and lecturer at Yale University School of Medicine. However, she said that for those who sleep less than six hours a night regularly it’s still advisable to consult a professional to rule out other sleep disorders. When it comes to diagnosing short sleep syndrome, your doctor will check for these common behaviors related to the syndrome: Short sleep has been their normal sleeping pattern for most of their lives, from childhood or adolescence and it characterizes their night’s sleep even when they break routine (weekends or vacations, for example), when people generally sleep later. They don’t need something, such as a white noise machine, to fall asleep. They naturally fall asleep at around the same time every night, sleep six hours or less, and get up at a set time every day, relaxed and refreshed. People with short sleep syndrome usually tend to sleep for a fixed number of consecutive hours. This is in contrast to sufferers of other sleep disorders who often report waking up at intervals during the night, and so they feel fatigued even when they first get up in the morning. The process of diagnosing the syndrome will begin with the family doctor, who will ask about sleeping habits and ease of falling asleep as well as additional lifestyle characteristics. Later, the patient may be required to record sleep activity over a two-week period, and be monitored in a special sleep lab that includes watching brain activity in sleep as well as recording other physical cues. What Causes Short Sleep Syndrome? Not much is known about the causes of short sleep syndrome, but researchers have found some fairly convincing evidence that some causes are genetic. Dr. Ying-Hui Fu, a professor of neurology at the University of California San Francisco, is probably the most senior researcher in the field of short sleep syndrome, and has been researching it for 25 years. After a long research period, she has identified what she calls “short sleep genes.” Fu and her team analyzed data from sleep studies and located people with patterns that may be appropriate for short sleep syndrome. In DNA tests performed on these people, they identified a number of suspicious genetic mutations and then copied them through genetic engineering to animal models, including laboratory mice and fruit flies. At least three genetic mutations are associated with short sleep syndrome, but don’t replicate, that is, each one individually can cause the syndrome to appear. How Is the Syndrome Treated? According to the National Sleep Institute in the United States, short sleep syndrome doesn’t require any special treatment. This is because those who have it usually don’t suffer from functional impairment due to their short sleep. Schoenberg tends to agree with this position: “If someone really has this syndrome, treatment isn’t required,” she said. “These people can continue to sleep for a few hours and enjoy their good fortune, because they have the opportunity to take advantage of more hours every day – something that many of us desire.” To read the original article click here.

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The 5 Best Probiotic Foods for Good Gut Health

AHA Publisher — Thu, 25 Feb 2021 08:00:38 +0000

Dr. Don Colbert – A simple way to improve your digestion is by eating more fermented foods. That’s because they contain probiotics that: Encourage the right balance of good bacteria in your digestive tract so it can filter out harmful toxins, chemicals, and waste Offset bad bacteria caused by poor diet, lack of sleep, stress, and environmental toxins to maintain a healthy gut barrier Research also shows probiotics can support a healthy immune system and may have protective effects against everything from IBS, constipation, and bloating to autoimmune disorders like Crohn’s disease and ulcerative colitis [1,2,3]. CHOOSE THESE BEST PROBIOTIC FOODS FOR A HEALTHY GUT You can reap the benefits of probiotics every day by eating the following best probiotic foods. They’re rich in that good bacteria needed for a healthy gut! FERMENTED VEGETABLES The best way to get probiotics and fiber is from whole, fermented vegetables. Sauerkraut and kimchi are the best low-carb choices. SAUERKRAUT Sauerkraut is fermented cabbage high in organic acids and enzymes. It contains probiotics, fiber, vitamins B, C, and K, iron, manganese, folate, copper, and potassium, all important for gut health and overall wellness. KIMCHI Kimchi is a reddish cabbage fermented with salt, garlic, vinegar, chili peppers, and other spices. A very popular condiment in Korea, kimchi is rich in probiotics and has lots of benefits. Besides supporting your gut with healthy bacteria, a number of studies have shown eating fermented kimchi may significantly decrease blood pressure, BMI, weight, total cholesterol, fasting, and more [4,5,6]. Note: Eat sauerkraut and kimchi in small, condiment-sized portions, as large amounts may cause bacterial imbalance. MILK OR WATER KEFIR Kefir is fermented and cultured drink made from a combination of yeast, bacteria, and either milk or water. Kefir is great for healing gut and digestion function. Although kefir initially contains sugar, its bacteria actually eat up that sugar, making it a keto-friendly food. It also contains calcium and protein (if made with milk), B vitamins, and potassium. UNSWEETENED YOGURT Yogurt can be a great probiotic keto snack. But make sure it has no added carbs from sugar or fruits, as these will take you out of the Keto Zone! Look for full-fat, organic and/or grass-fed yogurt from cows, sheep, or goats as much as possible. These options are more nutritious and less likely to contain pesticides, antibiotics, or hormones along with that beneficial bacteria. LOW-SUGAR KOMBUCHA Kombucha is a fermented black or green tea full of probiotics, enzymes, and beneficial vitamins and minerals for gut health. Kombucha has a range of health benefits for your digestion, immunity, joint health, and detoxification. Make sure the kombucha is: A low-sugar brand, as many kombucha varieties have a lot of sugar that will kick you out of the Keto Zone (check the sugar and net carb grams to be sure) Packaged in a dark glass bottle, as too much UV light can kill the good bacteria inside Organic, raw, and unpasteurized (pasteurization kills the friendly probiotics!) If you can’t find low-sugar kombucha, probiotic vinegar is a good alternative that’s still highly beneficial. DIVINE HEALTH PROBIOTIC FOODS AND SUPPLEMENTS Dr. Colbert offers several products offering the benefits of probiotics plus more: Beyond Biotics Ultra Blend Probiotics: a new product containing three clinically studied and tested strains consisting of 12 billion bacteria. Boosts immune response and natural defenses. Helps to support the natural balance of good bacteria in your gut where 70% of the immune system is found. Living Chia: ground chia seeds plus added probiotics. Fermented Green Supremefood and Red Supremefood for daily probiotics from 10 fermented veggies and four fermented grasses! Boost your gut health daily by consuming these best probiotic foods along with a healthy diet and lifestyle. More and more, science is proving that a healthy digestive system is the key to a healthy brain and body—and the power to keep your gut healthy lies directly with you! Get Dr. Colbert’s Healthy Gut Zone book today to help you understand the connection between your gut and your health. You will learn that whatever inflames your gut will eventually inflame your brain and the rest of your body. Making the right food choices will become the medicine in which you will walk and live in divine health. SOURCES 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3448089/ 2. https://www.ncbi.nlm.nih.gov/pubmed/25099542 3. https://link.springer.com/article/10.1007/s11894-015-0439-z 4. https://www.ncbi.nlm.nih.gov/pubmed/21745625 5. https://www.ncbi.nlm.nih.gov/pubmed/23444963 6. https://www.ncbi.nlm.nih.gov/pubmed/24456367 To read the original article click here. For more articles from Dr. Colbert click here.

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Lack of Sleep and Stress Can Lead to Symptoms Resembling Concussion

AHA Publisher — Thu, 28 Jan 2021 08:00:12 +0000

Ohio State University via EurekAlert – COLUMBUS, Ohio – A new study suggests that a lot of people might be going through life with symptoms that resemble concussion – a finding supporting researchers’ argument that athletes recovering from a brain injury should be assessed and treated on a highly individualized basis. In the national study, between 11% and 27% of healthy college athletes with no history of a recent concussion reported combinations of symptoms that met criteria for post-concussion syndrome (PCS) as defined by an international classification system. Among the nearly 31,000 student-athletes surveyed, three factors stood out as the most likely to predict PCS-like symptoms: lack of sleep, pre-existing mental health problems and stress. The participants were cadets from four U.S. military service academies – who undergo rigorous training and are required to participate in athletics – and students who competed in NCAA sports at 26 U.S. higher education institutions. Beyond the substantial numbers of students who reported clusters of PCS-like symptoms, between one-half and three-quarters of all of the athletes surveyed reported one or more symptoms commonly experienced by people who’ve had a concussion, the most common being fatigue or low energy and drowsiness. “The numbers were high, and were consistent with previous research in this area, but it is quite shocking,” said study lead author Jaclyn Caccese, assistant professor in The Ohio State University School of Health and Rehabilitation Sciences. “These are elite athletes who are physically fit, and they are experiencing that many symptoms commonly reported following concussion. So looking across the general population, they’d probably have even more.” It’s important to understand that there are multiple sources of these symptoms, researchers say, so that student-athletes’ post-concussion care zeroes in on symptoms caused by the injury. In addition, knowing athletes’ medical history and baseline symptom status may help clinicians predict which pre-existing factors could contribute to a slower recovery from a concussion. “When a patient comes into a clinic and they are a month or more out from their most recent concussion, we need to know what symptoms they were experiencing before their concussion to know if their symptoms are attributable to their concussion or something else. Then we can start treating the concussion-related symptoms to hopefully help people recover more quickly,” Caccese said. This study, published last week in the journal Sports Medicine, was conducted by the Concussion Assessment, Research and Education (CARE) Consortium established by the NCAA and U.S. Department of Defense. Caccese completed the research while she was a PhD student and postdoctoral researcher at the University of Delaware, a consortium member institution. The initiative is designed to fill gaps in knowledge about concussion effects and recovery among student-athletes at colleges, universities and military service academies by collecting and analyzing data on men and women who compete in a range of sports and undergo military training. Participants in this study included 12,039 military service academy cadets and 18,548 NCAA student-athletes who completed the Sport Concussion Assessment Tool symptom evaluation as part of the consortium’s baseline testing. The consortium also collected demographic data and personal and family medical histories from participants. Statistical analyses showed which factors in athletes’ medical histories were most closely associated with reports of symptoms that aligned with PCS criteria. Among cadets, 17.8% of men and 27.6% of women reported a cluster of symptoms that met PCS criteria. Among NCAA athletes, 11.4% of men and 20% of women reported combined symptoms that mimicked the PCS criteria. (Caccese said the varied timing of data collection at military service academies compared to NCAA preseason testing likely contributed to the symptoms reported by a higher percentage of cadets.) For both groups, sleep problems – and particularly insufficient sleep the night before the test – and pre-existing psychiatric disorders were the most predictive conditions, and a history of migraines also contributed to symptoms that met PCS criteria. In cadets, academic problems and being a first-year student increased odds of having symptoms that met PCS criteria, and in NCAA athletes, a history of ADHD or depression contributed to meeting PCS criteria. The International Classification of Diseases, Tenth Revision uses the term post-concussion syndrome for persistent symptoms following concussion, although the cause or causes of these symptoms can be difficult to determine. Symptoms range from persistent headaches, dizziness and fatigue to anxiety, insomnia and loss of concentration and memory. A complicating factor with high symptom reporting is that recognizing concussion and determining return to play is based on reported symptoms. And while some symptoms may be more closely connected to concussion than others – such as dizziness, pressure in the head, or sensitivity to light or noise – others, like fatigue, drowsiness and even headaches, can be linked to a variety of causes. “Perhaps we can create a battery of symptoms more specific to concussion,” Caccese said. “That is another project in this series – trying to see if there are groups of symptoms or specific symptoms that may be more able to identify individuals with concussion.” The CARE Consortium also aims to identify factors that will help predict outcomes in student-athletes and cadets who suffer concussions. “This hopefully not only shows clinicians that we need to consider how people would have presented before injury, but also provides some normative data so they can interpret other patients’ data,” Caccese said. “We really don’t know a lot about why people have persistent symptoms, and it seems to be very variable. So we’re trying to understand this better to help predict who will have a prolonged recovery, and who will not.” 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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Do You Struggle with Chronic NEGATIVE Thoughts? This Common Problem Could Be the Reason Why

AHA Publisher — Mon, 09 Nov 2020 08:00:45 +0000

Sara Middleton via NaturalHealth365 – Have you ever suddenly had unexpected, negative thoughts pop into your mind? While most of us have this unpleasant experience from time to time, these so-called intrusive thoughts are particularly common in people with certain psychiatric disorders. Now, a new study published in Clinical Psychological Science reveals that a lack of sleep – which is already known to increase your risk of depression – may also make it more difficult to keep these unwanted thoughts at bay. But, no worries, at the end of this article there is a good resource to help you eliminate the problem. NEW Research Discovers a Big Reason Why It’s Difficult to Avoid Negative Thoughts According to the Anxiety and Depression Association of America, intrusive thoughts are unwanted “stuck” thoughts that seemingly come out of nowhere. They can be incredibly provoking and distressing for the person having them, especially when they are related to socially unacceptable sexual or violent images, as they often are. Intrusive thoughts are most prevalent among people with certain psychological disorders, including post-traumatic stress disorder, depression, and schizophrenia. But the apparent inability to control your own thoughts is surprisingly more common than you think. According to 2014 research published in the Journal of Obsessive-Compulsive and Related Disorders, the vast majority of the general population – as many as 94 percent of us – experience unwanted thoughts, images, and/or impulses. In a new study out of the University of York, a team of researchers has found that poor sleep habits can make this unwanted loss of mental control even more likely to occur. The researchers randomly divided a group of 60 participants into a sleep group or sleep-deprived group. They discovered that the participants who had to go an entire night without any sleep suffered about 50% more negative thoughts compared to the participants who slept a full night. In an article published on the University of York’s website, one of the study’s lead authors states: “This study offers an important insight into the impact of sleep on mental health … The study also suggests that the onset of intrusive thoughts and emotional disturbances following bouts of poor sleep could create a vicious cycle, whereby upsetting intrusions and emotional distress exacerbate sleep problems, inhibiting the sleep needed to support recovery.” Here Are Three Other Ways Lack of Sleep Can Negatively Impact Your Brain Health, According to Research Committing to a full night’s sleep every night is essential for whole-body health, including your brain and cognition. And if keeping unwanted or negative thoughts away isn’t reason enough to start getting more Zzz’s, consider these other three ways poor sleep can impair your mental well-being: Lack of sleep can increase your risk of depression: according to Harvard University, as many as 20 percent of people with insomnia will eventually develop major depression Sleep deprivation makes it harder to concentrate: as noted by a 2007 paper in Neuropsychiatric Disease and Treatment, poor sleep can impair your attention and reaction times, and make it more difficult to make decisions (a major reason why sleep-deprived people are involved in more car accidents) Sleep deprivation can impair memory, making it more difficult to learn and access stored information – which has huge implications for your performance at work or school In other words, you run the risk of a lot more than just being fatigued and moody if you consistently don’t give yourself enough shut-eye. So, do your brain and your body a favor by maintaining good sleep habits. Click here for 5 helpful tips to improve your sleep. Sources for this article include: Eurekalert.org, NIH.gov, NIH.gov, Concordia.ca, Journals.sagepub.com, York.ac.uk, ADAA.org, LiveScience.com To read the original article click here. For more articles from NaturalHealth365 click here.

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