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Nomophobia: How Fear of Being Without Your Phone Harms Health (& What to Do About It)

The AHA! Team — Fri, 08 Aug 2025 05:10:19 +0000

Kissairis Munoz via Dr. Axe – In today’s hyper-connected world, many people experience anxiety when they are without their smartphones. This condition, known as nomophobia, has become increasingly common. What exactly is nomophobia, and how can you recognize and address it? Does the “ding” of your phone have you dropping whatever you’re doing to see who “liked” your latest Facebook status? Are you answering work emails before rubbing the sleep from your eyes? Does a low battery icon leave you quivering in fear? You, my friend, are likely suffering from nomophobia. Thankfully, there are ways to treat this condition to help address your smartphone addiction. What Is Nomophobia? Nomophobia, short for “no-mobile-phone phobia,” is the fear of being without a mobile phone or being unable to use it. The term originated from a 2008 study commissioned by the U.K. Post Office to examine the anxieties mobile phone users experience. The study found that nearly 53 percent of mobile phone users in the U.K. tend to feel anxious when they “lose their mobile phone, run out of battery or credit, or have no network coverage.” More simply put, nomophobia is having a smartphone addiction, and it’s a “first world problem” that’s showing no signs of slowing down, regardless of age. While it might sound silly — can you really be addicted to a handheld device? — the implications are real. About half of U.S. adults are checking their phones at least several times an hour, with 11 percent tapping their screens awake every few minutes. No space is safe from the rush of a new tweet, either. Almost one in 10 Americans has admitted to using her phone during sex, and among young adults ages 18 to 34, the number is even higher: One in five has engaged with his smartphone when being intimate. Is it a surprise, then, that 12 percent think that smartphones are detrimental to relationships? When you combine nomophobia with cars, things get even scarier. Among American adult drivers, more than 27 percent have sent or read texts while driving. Among young adults, that number shoots up to 34 percent. What’s the harm in interacting with your phone at a red light or when traffic is heavy? Consider the fact that text messaging while driving makes a crash 23 times more likely. Yikes. Symptoms While there is no set criteria to diagnose this condition, experts believe nomophobia is a smartphone addiction and/or dependence. Recognizing the signs of nomophobia is the first step toward addressing it. Common symptoms include: Panic or anxiety when separated from your phone Checking your phone repeatedly without receiving notifications Doomscrolling Avoiding places or situations where phone use is restricted Feeling uneasy when your phone is out of sight Excessive time spent on your phone, impacting daily life Respiratory alterations Trembling Perspiration Agitation Disorientation Tachycardia Inability to turn off your smartphone Taking the phone everywhere Fear of being without phone access (no internet connection or cell signal) Fear of not being able to use phone in case of emergency Stressing about neglecting your online persona Socially isolating and skipping activities to spend more time on your smartphone Increased heart rate According to research, some signs that someone may have nomophobia can include the fear of: Feeling disconnected Not have immediate access to information Giving up the convenience of your mobile device Not being able to contact and communicate with others Causes Several factors contribute to the development of nomophobia: Social connectivity: Fear of missing out (FOMO) on social interactions and updates. Dependence on technology: Increasing reliance on smartphones for various daily tasks. Instant gratification: The immediate access to information and entertainment that phones provide. Psychological factors: Underlying anxiety disorders or personality traits. Other possible causes that research has unearthed include: obsessive thoughts and compulsive smartphone behaviors extremely large number of hours using a smartphone each day social discomfort and feelings of inferiority Damage Nomophobia Does Even for those of us who don’t text and drive, nomophobia has serious consequences. It can have several adverse effects on an individual’s well-being, such as: Mental health: Increased anxiety, depression, stress and feelings of loneliness. Physical health: Poor posture, eye strain and sleep disturbances due to excessive phone use. Social interactions: Reduced face-to-face communication and weakened relationships. Productivity: Decreased focus and productivity at work or school due to constant phone checking. Furthermore, research on nomophobia in adolescents and young adults published in 2021 in Frontier in Psychiatry concluded that “excessive smartphone use is associated with psychiatric, cognitive, emotional, medical and brain changes that should be considered by health and education professionals.” The authors revealed that “excessive smartphone use is associated with difficulties in cognitive-emotion regulation, impulsivity, impaired cognitive function, addiction to social networking, shyness and low self-esteem. Medical problems include sleep problems, reduced physical fitness, unhealthy eating habits, pain and migraines, reduced cognitive control and changes in the brain’s gray matter volume.” Here’s more on the negative effects of smartphone addiction: 1. You’re wasting time While many of us are convinced that multitasking allows us to get more done, multitasking doesn’t really work. Not only are our brains unequipped to handle two dissimilar tasks at once, but trying to accomplish several things at once ends up wasting more time than saving any. Think about it: How well do you retain information when someone’s talking to you as you’re scrolling through emails or watching the latest cat video your friend posted? Even if your body is in a room, it’s easy to miss important information when your brain is somewhere else completely. Plus, let’s face it: No one likes talking to someone who’s “listening” with her face buried in a screen. 2. You’re more anxious Not having your phone around can increase anxiety. One British study found that 51 percent of participants suffer “extreme tech anxiety” when separated from their smartphones. Some of that stems from feeling that, if we’re apart from our phones, we won’t be included when friends make plans or won’t know what the latest Facebook meme is. Even our bodies are starting to recognize when our phones aren’t around. A University of Missouri study discovered that iPhone users who parted with their devices during situations that require a significant amount of attention, like taking a test or completing a work assignment, could result in poorer performance. That’s because, when participants were separated from their phones and then asked to complete simple word search puzzles, their heart rates and blood pressure increased — as did their feelings of anxiety and unpleasantness. 3. You’re not sleeping as well “Check email one last time, make sure no friends posted anything interesting, one last glance of Instagram … oh wait, a new work email came in. Darn it, that afternoon meeting got pushed up. Did I prep enough for it? Should I review things one more time? Wait, it’s late already. I guess I’ll just think about it for the next half-hour while I toss and turn trying to fall asleep.” Sound familiar? Being inundated with stimulating information right before bed often means you can’t sleep well, particularly when we’re presented with situations beyond our control. And most of us are sleeping with our phones. In almost every age group, at least 40 percent of Americans sleep with their phones within reach. For those 25 to 29 years old, the number’s even higher: Almost 80 percent are snuggling up to their devices. The danger isn’t only that each beep overnight has the potential to wake us up. Smartphones also emit a blue light, signaling to the brain that it’s time to wake up. Blue lights suppress melatonin, the hormone that dictates our sleep rhythms. Yes, the struggle to sleep with your phone is real. 4. Your children are picking up your naughty habits “Do as I say, not as I do” is all too real when it comes to smartphone time. Even as parents ask children and teens to lay off Snapchat or put their phones down during dinner, they’re checking calendars, answering texts or indulging in one last game of Candy Crush. It stands to reason then that in almost every study of smartphone use, young adults have the highest usage rates. Children are learning that always being connected is normal — and missing out on the importance of human-to-human interaction. Are You Addicted to Your Smartphone? If any of these apply to you, all signs point to a smartphone addiction: You reach for your smartphone upon waking up and right before bed. It’s not uncommon for you to catch up on emails or the latest in the news while you’re eating. When your phone is out of reach, low on battery or (gasp) completely turned off, you feel anxious or stressed out. Being out of cell phone signal makes you feel like you might be missing something. You live for that next Instagrammable moment. Pavlov’s dogs have nothing on you: When you hear that familiar text sound, you perk up. You’ve checked your phone at least once while reading this article! Treatment Addressing nomophobia involves a combination of strategies: Digital detox: Gradually reducing the amount of time spent on your phone. Setting boundaries: Establishing phone-free zones or times, such as during meals or before bed. Mindfulness practices: Engaging in activities that promote relaxation and reduce anxiety, such as meditation or yoga. Professional help: Seeking therapy or counseling to address underlying anxiety or dependence issues. Behavioral therapies such as cognitive behavior therapy, exposure therapy, systematic desensitization, aversion therapy and hypnotherapy are often used to help treat phobias. Medications: Certain medications can help in severe cases. Support groups: Realizing you aren’t alone and talking with others can help. Self-care: Do things to improve your mental and physical well-being, such as progressive muscle relaxation, breathing exercises, calming activities, ecotherapy and getting outdoors, etc. In addition, follow these steps to enjoy a life that’s complemented, not ruled, by your smartphone: 1. Turn off your cell phone at least an hour before bed Give your brain a chance to unwind and commit to turning off your phone an hour before bedtime. That means off, not just on silent. Those vibrations and blinking lights are still harmful, as is knowing that you’re just one reach away from seeing the latest. Remember, nomophobia never sleeps, and neither will you. No wonder so many of us are always tired, huh? If you have a legitimate reason for keeping your phone on — your daughter is out with friends or your parents are elderly and you don’t have a landline — turn your phone on “do not disturb,” and place your phone on the other side of the room. In this mode, your phone will silence all notifications but allow you to enable exceptions, such as a phone call from a specific number. Remember: Seeing how many “likes” your last Instagram post received is not a legitimate reason. “But I use my phone as my alarm clock,” you say. “I need it nearby!” To that I respond … 2. Stop shacking up with your phone Get a real alarm clock. (Yes, you can still find these Stone Age relics.) Not only will this allow you to turn off your phone completely overnight (again, unless you need to stay on alert for a family member and don’t have a landline), but instead of waking up with the temptation to see what you missed overnight, you can spend the first moments of the morning stretching, thinking about what’s on schedule for the day or basically doing anything other than checking your phone. For extra credit, I challenge you not to turn your phone on again until your morning routine is finished: You’ve exercised, showered, dressed, eaten breakfast, maybe even read the paper (remember that pastime!) and pushed the kids out the door. 3. Set certain times to check your phone Do you really need to look at every single email the second it’s received? Save your sanity and simultaneously help your productivity by designating certain times to glance at...

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7 Natural Ways to Enhance Immune Function

The AHA! Team — Wed, 12 Mar 2025 05:22:36 +0000

Dr. Don Colbert – When it comes to enhancing immune function naturally, the role of diet cannot be overstated. A balanced diet rich in immune-boosting foods is fundamental to maintaining a robust and resilient immune system. By incorporating a variety of nutrient-dense foods into your daily meals, you can provide your body with the essential vitamins, minerals, and antioxidants it needs to ward off illnesses and infections. Let’s delve deeper into how different foods contribute to immune health and why they should be a staple in your diet. While Vitamin C often gets the spotlight for its role in immune support, there is a vast array of other foods rich in antioxidants, vitamins, and minerals that provide significant immune-boosting benefits. To maintain a strong immune system, it’s crucial to incorporate a variety of these nutrient-rich foods into your daily diet. Let’s explore some of these powerful foods and understand how their unique components contribute to enhancing immune function. Pomegranate: A Powerful Antioxidant Source Pomegranates are a rich source of antioxidants, particularly polyphenols like punicalagins and anthocyanins. These compounds have been shown to have potent anti-inflammatory and immune-modulating effects. Antioxidants help protect the body from oxidative stress, which can damage cells and weaken the immune system. Research indicates that pomegranate extract can enhance the immune system by increasing the activity of natural killer (NK) cells, which play a crucial role in the body’s defense against infections and cancerous cells naturally. Pomegranates are known to promote gut health, which is closely linked to immune function, by fostering a healthy gut microbiome. Apples: Rich in Quercetin Apples are a great source of quercetin, a flavonoid with strong antioxidant and anti-inflammatory properties. Quercetin has been studied for its ability to modulate the immune system and reduce inflammation, which can help protect the body from various infections and diseases. Study published in the American Journal of Clinical Nutrition found that quercetin supplementation enhanced immune response in participants and reduced the incidence of respiratory infections. Incorporate apples into your diet can provide a natural source of quercetin, supporting overall immune health and helping the body to fight off pathogens more effectively. Sweet Potatoes: High in Vitamin A Sweet potatoes are rich in beta-carotene, which the body converts into Vitamin A. This essential vitamin is crucial for maintaining the integrity of the skin and mucous membranes, the body’s first line of defense against pathogens. Vitamin A also plays a role in the development and regulation of the immune system, particularly in maintaining the function of T-cells, which are critical for immune response. Studies have shown that a diet high in Vitamin A can enhance the body’s ability to fight off infections and reduce the severity of illnesses. Consuming foods like potatoes, carrots, and other beta-carotene-rich vegetables can provide your body with the necessary nutrients to maintain a robust immune system. Garlic: Nature’s Antibiotic Garlic has been used for centuries for its medicinal properties, particularly its ability to boost the immune system. Garlic contains allicin, a sulfur-containing compound known for its antimicrobial and immune-boosting properties. Allicin has been shown to enhance the immune response by stimulating the activity of various types of immune cells, including macrophages and natural killer cells. A study published in Advances in Therapy found that participants who took a garlic supplement experienced fewer colds and recovered faster compared to those who took a placebo. Including garlic in your diet whether raw or cooked, can provide these powerful immune-enhancing benefits. Cruciferous Vegetables: Full of Immune-Enhancing Compounds Cruciferous vegetables like broccoli, cauliflower, kale, and Brussels sprouts are not only rich in vitamins and minerals but also contain unique compounds such as sulforaphane. Sulforaphane has been shown to activate antioxidant pathways and enhance the immune system’s ability to fight off toxins and pathogens. A study published in the Journal of Nutritional Biochemistry highlighted sulforaphane’s ability to boost the immune system’s response to bacterial infections by activating immune cells. Consuming a variety of cruciferous vegetables provides a range of nutrients that support overall immune health and protect against disease. Nuts and Seeds: Packed with Immune-Supportive Nutrients Nuts and seeds, such as almonds, sunflower seeds, and flaxseeds, are rich in essential nutrients, including Vitamin E, zinc, and healthy fats. Vitamin E is a powerful antioxidant that helps protect cell membranes from oxidative damage, while zinc is vital for immune cell development and function. Researching has shown that Vitamin E can enhance immune function, particularly in older adults, by boosting the activity of T-cells. Including a handful of nuts and seeds in your daily diet can provide these critical nutrients, supporting both innate and adaptive immunity. 1. Fermented Foods: Probiotics for Immune Health Fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha are rich in probiotics—live beneficial bacteria that support gut health. A healthy gut microbiome is essential for a well-functioning immune system, as it helps prevent harmful pathogens from colonizing the gut and entering the bloodstream. Research has demonstrated that regular consumption of probiotic-rich foods can enhance the immune system’s response to infections and improve overall digestive health. Including these foods in your diet can promote a ba environment, supporting immune function and protecting against illness. 2. Take Immune-Supporting Supplements Certain supplements can help strengthen your immune system by providing nutrients that may be lacking in your diet. Some of the most effective immune-boosting supplements include: Vitamin D: This vitamin is crucial for immune function, and deficiency is linked to increased susceptibility to infection. Studies suggest that Vitamin D supplementation can enhance the pathogen-fighting effects of monocytes and macrophages—white blood cells that are critical parts of immune defense. Zinc: Zinc is another vital nutrient for immune health, playing a key role in the development and function of immune cells. A meta-analysis found that zinc supplementation reduces the incidence of infections, particularly in the elderly and children. 3. Stay Hydrated Proper hydration is essential for overall health and immune function. Water helps carry oxygen to your body cells, which results in properly functioning systems. It also aids in the removal of toxins from the body, which can help prevent infections. Aim to drink at least 8 glasses of water a day, and more if you’re active or live in a hot climate. 4. Prioritize Sleep Quality sleep is one of the most effective natural ways to boost your immune system. During sleep, the body releases cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. Lack of sleep can decrease the production of these protective cytokines, weakening the immune response. Research shows that individuals who do not get adequate sleep are more likely to get sick after being exposed to a virus, such as the common cold virus. For optimal immune function, aim for 7-9 hours of uninterrupted sleep per night. 5. Engage in Regular Exercise Physical activity is not only great for overall health but also boosts the immune system. Regular moderate exercise can help reduce inflammation and promote the healthy turnover of immune cells. A study published in the journal Frontiers in Immunology found that regular moderate exercise can reduce the risk of illness by enhancing immune function. Exercise helps flush bacteria out of the lungs and airways, reduce stress hormones, and increase circulation of white blood cells. 6. Manage Stress Levels Chronic stress can negatively impact immune function, making you more susceptible to infections. Stress induces the production of cortisol, which can suppress the immune system’s effectiveness. Managing stress through techniques such as mindfulness, meditation, deep breathing, and yoga can help maintain a strong immune system. Studies have shown that people who meditate regularly have higher levels of antibodies and a stronger immune response. Incorporating stress-reducing practices into your daily routine can greatly support your overall immune health. 7. Maintain a Healthy Gut A large part of the immune system is located in the gut, where beneficial bacteria play a key role in defending against pathogens. Consuming probiotics and prebiotics can help maintain a healthy gut microbiome, which in turn supports immune function. Probiotics, such as those found in yogurt, kefir, and fermented foods, help populate the gut with beneficial bacteria. Prebiotics, found in foods like garlic, onions, and bananas, feed these beneficial bacteria, promoting a balanced gut environment. A healthy gut can prevent harmful pathogens from entering the bloodstream, thus enhancing overall immune function. Research has shown that probiotics can help reduce the duration of respiratory infections and support the immune system’s response to illness. By incorporating these seven natural strategies into your daily routine, you can effectively enhance your immune function and support overall health. Remember, a healthy immune system is your best defense against illness. Whether it’s through diet, supplements, or lifestyle changes, taking proactive steps to boost your immunity will help you live your best, healthiest life. References: Hemilä, H. (2017). Vitamin C and Infections. Nutrients, 9(4), 339. Aranow, C. (2011). Vitamin D and the Immune System. Journal of Investigative Medicine, 59(6), 881-886. Prasad, A. S. (2008). Zinc in Human Health: Effect of Zinc on Immune Cells. Molecular Medicine, 14(5-6), 353-357. Cohen, S., Doyle, W. J., Alper, C. M., Janicki-Deverts, D., & Turner, R. B. (2009). Sleep Habits and Susceptibility to the Common Cold. Archives of Internal Medicine, 169(1), 62-67. Nieman, D. C., & Wentz, L. M. (2019). The Compelling Link Between Physical Activity and the Body’s Defense System. Frontiers in Immunology, 9, 2299. Black, D. S., & Slavich, G. M. (2016). Mindfulness Meditation and the Immune System: A Systematic Review of Randomized Controlled Trials. Annals of the New York Academy of Sciences, 1373(1), 13-24. Hao, Q., Dong, B. R., & Wu, T. (2015). Probiotics for Preventing Acute Upper Respiratory Tract Infections. Cochrane Database of Systematic Reviews, (2). To read the original article click here.

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6 Things You Didn’t Know About the Science of Smell

The AHA! Team — Mon, 17 Feb 2025 06:36:45 +0000

Zachy Hennessey via Israel21c – Here are some of the coolest things Israeli researchers have sniffed out about the underappreciated sense of smell. You may not think it’s so important, but scientific research has done a lot to prove that your sense of smell has a lot of value besides checking if that two-week old cream cheese is starting to go bad (it is). We here at ISRAEL21c have been covering breakthroughs in smell research for over a decade; below are seven of the more incredible olfactory discoveries over the last few years that are sure to pique your interest — and your nose. 1. Like ‘white noise,’ there’s ‘white smell’ In 2012, a team of researchers from the Weizmann Institute of Science (led by the noted olfactory researcher Prof. Noam Sobel) discovered that it’s possible to make a smell that our brains perceive as completely neutral — a so-called “white smell.” Just like white noise and the color white itself are blends of audio frequencies and light waves, respectively, white smell can be created by taking an amalgamation of about 30 different points across the scent spectrum and blending them together. They even invented a fancy name for the new smell: Laurax. That’s going right to the top of my “names for obscure smells” list, right above “Petrichor” (the smell that comes after a long-awaited rain), and right below “Yuckamolis” (my four-year-old’s description of the smell of my feet). 2. If you can’t smell, you’ll die faster Bad news if your sniffer’s out of commission: According to research published this year in Nature Communications, people who don’t have a sense of smell have a reduced life expectancy. Researchers at Weizmann found that people who don’t have a functioning olfactory sense have unique breathing patterns that could be linked to depression, anxiety and other negative health outcomes which, all in all, add up to a minus on life’s upper limits. A bit off our topic, but nonetheless fascinating, the same paper reveals the critical importance of sighing to good health. The researchers explain that “to maintain life, patients need not only to breathe rhythmically, but also sigh every 5 min[utes] or so, as this is critical for preventing collapse of alveoli in the lungs.” 3. Your nose has spots for different smells You may have heard that different parts of your tongue can taste different flavors. Well, the same goes for your nose. Back in 2011, Sobel and a group of Weizmann researchers found that there are specific areas in your nose dedicated to processing pleasant and unpleasant smells. This means that there are objective ways to measure whether an odor is actually bad and not a matter of personal taste: if the “yucky” sensors are the ones that process the smell of rotten fish, for example, then it’s a safe bet that rotten fish is definitively a bad smell. “We uncovered a clear correlation between the pattern of nerve reaction to various smells and the pleasantness of those smells. As in sight and hearing, the receptors for our sense of smell are spatially organized in a way that reflects the nature of the sensory experience,” Sobel noted. 4. Our friends smell like us Research conducted by — you guessed it — the Weizmann Institute in 2022 discovered that we tend to be friendlier with people who smell like we do. Using a fancy electronic nose, researchers discovered that close friends often share similar body odor patterns, a finding that goes beyond mere coincidence. The team put this theory to the test with both existing friends and strangers, finding they could predict with 71 percent accuracy which people would form social bonds based on smell similarity alone. 5. The smell of women’s tears makes men less aggressive Weizmann scientists also discovered that women’s tears contain chemicals that significantly reduce aggressive behavior in men. In the experiments, men who sniffed women’s tears (without knowing what they were smelling) showed 44% less aggressive behavior in a revenge-based game compared to when they sniffed saline. As we all (definitely) know, a similar phenomenon has been observed in other animal populations, like mice. The crazy thing is, humans don’t even have the biological parts necessary to detect the signals that lady tears give off — our noses just pick up on the odorless chemicals and our brains know what to do in response. Considering this discovery, I wouldn’t be surprised to see a lot more sports bars having a spray bottle of woman tears on hand to cool off rowdy patrons. 6. Your nose could keep you on life support If you’re in a coma — first of all, I’m impressed that you’re reading this, but also — your nose may be able to communicate with the doctors around you. Scientists at (drumroll please…) the Weizmann Institute and Loewenstein Rehabilitation Hospital discovered that, by measuring changes in patients’ nasal airflow when exposed to different odors (like fragrant shampoo or rotten fish), those who showed even slight reactions to smells had a 100% rate of regaining consciousness during the four-year study period. The test also predicted with 92% accuracy which patients would survive for at least three years. This discovery is a big deal because current methods of diagnosing consciousness in brain-injured patients can be wrong up to 40% of the time, which affects critical decisions about life support and pain management. The new “sniff test” is simple, inexpensive and can be done at a patient’s bedside. The bad news is that this seriously amplifies the negative effects of entry No. 2 on this list. There’s truly no rest for the smell bereft. To read the original article click here.

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Kick Frailty to the Curb

The AHA! Team — Thu, 17 Oct 2024 08:03:17 +0000

Al Sears, MD, CNS – Most doctors will tell you that frailty is an inevitable and irreversible part of aging. They couldn’t be more wrong. Worse than that, this is an extremely dangerous position to take. Multiple studies now reveal that frailty – an all-too-common condition among seniors characterized by severe loss of muscle mass (sarcopenia), weight loss, and debilitating fatigue – makes older adults extremely susceptible to…1,2,3 Severe infections, like pneumonia Increased risk of losing your independence Congestive heart failure Alzheimer’s Conventional doctors don’t talk about it with their patients because there isn’t any drug to treat it. Do you know why I’m the only one telling you about this? Because there is nothing natural about frailty, and there’s plenty you can do to stop – and even reverse – it. At the Sears Institute for Anti-Aging Medicine, I prove it almost every day. Frailty is caused by a combination of muscle loss and cellular slowdown. And that means any solution to frailty has to be a two-pronged attack. A string of recent studies reveals one of the most effective solutions to frailty – plus the added anti-aging power – is to boost your body’s levels of a metabolite called Urolithin A. Urolithin A, or UA, is produced by gut microflora from foods rich in ellagitannins, a natural plant-based antioxidant that I’ll tell you about in a minute. Multiple studies now show that UA helps cells to replace worn-out mitochondria, the little power generators inside each of your cells that provide your body with energy. You see, when your muscles weaken as you age, it’s often because your mitochondria aren’t working correctly. These key studies show UA can slow and even reverse this deterioration.4 The bad news is that most people don’t have any UA in their systems.5 But the good news is that while scientists haven’t yet identified which specific gut bacteria convert ellagitannins into UA, direct supplementation of UA combined with ellagitannins-rich foods can reboot your failing muscle mitochondria. This will ward off the risk of frailty and keep you mobile, healthy, and independent far into old age. Here’s what I recommend to my patients… Eat more ellagitannins: Some of the wealthiest sources of ellagitannins are raspberries, arctic brambles, blackberries, strawberries, pomegranates, walnuts, as well as oak-aged wines. These ellagitannins are polyphenols, powerful natural antioxidants that have long been linked to heart and anti-cancer benefits. Once your gut microflora digests them, they can be converted into Urolithin A. The problem is that only some have the right mix of microflora in their gut. That’s why I always recommend my patients take UA supplements along with an ellagitannins-rich diet. Take a UA supplement: Studies show that Urolithin A is safe and works wonders on aging muscle mitochondria.6 UA supplements have been shown to improve mitochondrial health by activating mitophagy, recycling defective mitochondria, and improving mitochondrial health in pre-clinical models of aging. Their study found that seniors taking Urolithin A supplements performed better in physical endurance tests. UA has also been shown to boost muscle strength and function. You can buy UA supplements in pill and powder form, which can be mixed into breakfast yogurt, smoothies, or water. I recommend taking 1,000 mg per day. Build muscle to slow aging. Along with boosting your body’s levels of Urolithin A, building muscle is key. And exercise is the most powerful tool for building muscle. I recommend starting with the largest muscles in the body for the most significant impact. Those are the quadriceps on the front of your thighs. In one study, researchers had older men do exercises similar to what I recommend in my PACE program. They worked three times per week on their lower body. And their quad strength increased by as much as 226%.7 Here’s a PACE move to increase the strength in your quads. It’s called alternating lunges. They are among the best leg exercises older adults can do. This exercise improves quads and strengthens hips, glutes, hamstrings, and inner thighs. • Place your hands on your hips. Keep your back straight and hold your head high. • Take a step forward with your right leg until your front knee is bent 90 degrees and your back knee almost touches the ground. • Use your quad muscle to push back off your leading leg and return to starting position. • Repeat with your left leg. Alternate until you are slightly out of breath. To make it truly PACE, increase the challenge slightly with each set. I call that “progressivity.” Also, to get stronger quads and muscle strength even faster, use “acceleration.” That means shortening your recovery time between sets or getting up to your desired intensity faster. To Your Good Health, Al Sears, MD, CNS References: 1. Iwai-Saito K, et al. “Frailty is associated with susceptibility and severity of pneumonia in older adults (A JAGES multilevel cross-sectional study).” Sci Rep. 2021 Apr 12;11(1):7966. 2. Wallace LMK, et al. “Investigation of frailty as a moderator of the relationship between neuropathology and dementia in Alzheimer’s disease: a cross-sectional analysis of data from the Rush Memory and Aging Project.” Lancet Neurol. 2019 Feb;18(2):177-184. 3. Knowlton AA, et al, Heart failure and mitochondrial dysfunction: the role of mitochondrial fission/fusion abnormalities and new therapeutic strategies. J Cardiovasc Pharmacol. 2014 Mar; 63(3):196-206. 4. Andreux et al. “The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans.” Nat Metab. Nat Metab. 2019 Jun;1(6):595-603. 5. Singh A, et al. “Direct supplementation with Urolithin A overcomes limitations of dietary exposure and gut microbiome variability in healthy adults to achieve consistent levels across the population.” Eur J Clin Nutr. 2021. doi: 10.1038/s41430-021-00950-1. Online ahead of print. 6. Singh, A. et al. “Orally administered urolithin a is safe and modulates muscle and mitochondrial biomarkers in elderly.” Innov Aging. 2017 Jul; 1(Suppl 1):1223-1224. 7. Frontera WR et al. “Strength conditioning in older men: skeletal muscle hypertrophy and improved function.” J Appl Physiol. 1992. 64: 1038-44. To read the original article click here.

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3 Mindsets to Unlock Resilience & Mental Toughness

The AHA! Team — Mon, 07 Oct 2024 08:35:50 +0000

Dr. Caroline Leaf – In this podcast (episode #586) and blog, I talk about 3 mindsets that will strengthen your mental resilience so that you are not blindsided by life! This is a replay of a Neurolive webinar I did on my app. For the full webinar AD-free, please see Neurocycle.app. Life is filled with ups and downs, and sometimes, when we least expect it, those downs can really hit us, leaving us blindsided, confused and overwhelmed. Even though our resilience is unlimited, if we don’t work on unlocking this resilience when life is calm and we are at peace, it can become “locked up” when we need it most. Thankfully, there is a great way to practice tapping into your resilience reserves so that it becomes a habit when you need it most: changing your mindset. A mindset is a way that your mind functions, like a habit. It is the way you “set” your mind, literally! Like planting your garden in the spring yields amazing results all year if you do it right, deliberately choosing and practicing a mindset can really help you when life hits hard. That is why I often call mindsets “insurance policies”—they are there for you when you need them the most! Three mindsets in particular are incredibly helpful, and can get you through those inevitable blindsiding moments in life: 1. “I need some time” When you say something like “I just need some time,” you are giving yourself the space to acknowledge and work through what you are going through, which is particularly helpful when you are feeling overwhelmed or stressed. This is not selfish! So, instead of rushing to recover from a tough situation, give yourself time to feel your emotions. This will help you develop emotional flexibility: the ability to regulate your feelings and reduce their intensity in any given situation, tapping into your resilience reserves. Mastery over this mindset can really help you feel empowered during challenging times! 2. “I can handle what comes my way” Reassuring yourself that you’ll overcome your circumstances can go a long way, but you must practice this for it to become a long-term habit. A great way to do this is to think about times when you accomplished something difficult or coped and got through a really tough situation, write about it, and read it to remind yourself when you are struggling. The more this becomes a habit, the more you will be able to let go of just focusing on the negative (thinking this “will end badly”) and understand that things may work out better this time. You will also be able to change and adapt to your circumstances, shifting your coping strategies and harnessing what you need most to get through what you are facing. 3. Saying “no” Don’t feel guilty for putting yourself first and saying no! Resilience should be more about prioritizing your needs by setting boundaries than about what the other person wants or needs. In fact, saying no when you feel you need to will increase your wisdom and empathy, as you will better understand yourself and your needs. It will also give you the energy you need to actually be there for others when they need you. I often compare this to putting on your oxygen mask on a plane—you must take care of yourself before you can truly be there for others. For more on mindsets that increase your resilience, listen to my podcast (episode #586). Podcast Highlights 1:05 Unlocking your mental resilience 2:48 What mindsets are & why they are so powerful 4:08 We all can be resilient! 5:12 3 mindsets that will unlock your resilience 8:06 It’s ok to ask for space! 12:07, 15:56 The power of believing that you can handle what comes your way 19:39 The power of saying “no” This podcast and blog are for educational purposes only and are not intended as medical advice. We always encourage each person to make the decision that seems best for their situation with the guidance of a medical professional. To read the original article click here.

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6 Reasons Why Personality Tests Can Be Harmful

The AHA! Team — Wed, 15 May 2024 08:08:36 +0000

Dr. Caroline Leaf – In this podcast (episode #524) and blog, I talk about the dangers of relying on personality tests. Personality tests can provide insights into certain aspects of an individual’s traits and behaviors, but there are several reasons why they may not be fully reliable or should be used with caution: 1. Simplification of Complexity: Personality is a complex and multifaceted trait that cannot be entirely captured by a single test. Most personality tests categorize individuals into a few distinct personality types, which can oversimplify the richness and nuances of human behavior and emotions. 2. Subjective Self-Reporting: Many personality tests rely on self-reporting, where individuals answer questions about themselves. This approach can be influenced by bias, social desirability, or the way a person perceives themselves, leading to inaccuracies. 3. Situational Variability: People’s behavior can vary based on different situations, contexts, and life experiences. A personality test may not account for these variations, leading to an incomplete understanding of an individual’s behavior. 4. Change Over Time: Personality is not fixed and can change over the course of a person’s life due to personal growth, experiences, and various life events. Personality tests may not accurately capture these changes. 5. Limited Validity and Reliability: The validity and reliability of some personality tests can be questionable. Some tests lack scientific rigor, and their results may not consistently measure what they claim to measure. 6. Cultural and Social Bias: Personality tests are often developed within specific cultural contexts and may not be applicable to individuals from different cultural backgrounds. They can inadvertently perpetuate bias and stereotypes. There are approximately 8.1 billion people in the world So, while personality tests can offer insights and a starting point for self-reflection, it’s important to approach them with critical thinking and awareness of their limitations. They should not be used as definitive judgments about who you are. Instead, consider them one tool among others for understanding yourself and focus on broader methods like introspection, seeking feedback from trusted individuals, and embracing personal growth and development. In my research and when I was practicing, one of the things I focused on was trying to rather help a person to understand how they think, feel and choose. There are approximately 8.1 billion people in the world. And each of us thinks, feels and chooses differently, therefore we cannot be categorized because there is no-one like you. You are type you (for more in this, see my book Think, Learn, Succeed). Recommended reading: https://www.frontiersin.org/articles/10.3389/fpsyg.2021.671421/full https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5742083/ https://www.scientificamerican.com/article/how-accurate-are-personality-tests/ For more on personality traits, listen to my podcast (episode #524). Podcast Highlights 0:15 Why we need to be careful of personality tests 1:40 There are billions of personalities! 4:33 We are incredibly complex as humans 7:00 How subjective personality tests are 8:00, 9:25 Personalities change over time 8:32 How our experiences can change us 10:40 A lot of personality tests are not scientific 14:48 Personality tests are one tool amongst many to help you understand yourself better This podcast and blog are for educational purposes only and are not intended as medical advice. We always encourage each person to make the decision that seems best for their situation with the guidance of a medical professional. To read the original article click here.

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Research Reveals Link Between Widespread Pain and Heightened Risk of Dementia, Stroke

AHA Publisher — Wed, 18 Aug 2021 07:00:09 +0000

British Medical Journal via News-Medical – Widespread pain is linked to a heightened risk of all types of dementia, including Alzheimer’s disease, and stroke finds research published online in the journal Regional Anesthesia & Pain Medicine. And this association is independent of potentially influential factors, such as age, general health, and lifestyle, the findings indicate. Widespread pain is a common subtype of chronic pain that may reflect musculoskeletal disorders. Several studies suggest that it can reliably predict cancer, peripheral arterial disease, and cardiovascular disease, and it has been linked to a heightened risk of death. While chronic pain may be an early indicator of cognitive decline, it’s not clear if widespread pain might also be linked to a heightened risk of dementia and stroke. To try and find out, the researchers drew on data from 2464 second-generation participants of the US long-term, multigenerational, community-based Framingham Heart Study, known as the Offspring Study. Participants were given a comprehensive check-up, which included a physical exam, lab tests, and detailed pain assessments between 1990 and 1994. They were divided into three pain groups: widespread pain-; defined according to American College of Rheumatology criteria as pain above and below the waist, on both sides of the body, the skull, backbone, and ribs (347 people; 14%); other pain-; classified as pain in one or more joint(s) only or no pain in any joints (2117 people in total). Information on potentially influential factors was also collected. This included evidence of high blood pressure and diabetes; weight (BMI); lifestyle (smoking, drinking, diet, physical activity levels); employment status; depression scores; history of pain medication; income, marital status, and educational attainment. Participants were then continuously monitored for the beginnings of cognitive decline and clinical dementia (average of 10 years) or a first stroke (average of 15 years). During the monitoring period, 188 people were diagnosed with some form of dementia, 50 (27%) of whom had widespread pain and 138 (73%) of whom didn’t. And 139 people had a stroke, 31 (22%) of whom had widespread pain and 108 (78%) of whom didn’t. After taking account of potentially influential factors, people with widespread pain were 43% more likely to have any type of dementia, 47% more likely to have Alzheimer’s disease, and 29% more likely to have a stroke than those without widespread pain. When only the over 65s were included, these risks were comparable: 39% heightened risk of all types of dementia; 48% heightened risk of Alzheimer’s disease; and 54% heightened risk of stroke. This is an observational study, and as such, can’t establish cause. The actual numbers of dementia and stroke cases were small, while the relationship between pain and cognitive decline is likely to be multifactorial, the researchers caution. Nevertheless, they conclude: “These findings provide convincing evidence that [widespread pain] may be a risk factor for all-cause dementia, [Alzheimer’s disease], and stroke. This increased risk is independent of age, sex, multiple sociodemographic factors, and health status and behaviours.” Widespread pain might directly affect the cognitive function or it might be part of a prodromal phase of dementia and Alzheimer’s disease, they suggest by way of an explanation for their findings, adding that further larger studies are needed to explore these possibilities. To read the original article click here.

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Study Claims Eating Vegetables Lower COVID-19 Death Rates

AHA Publisher — Tue, 21 Jul 2020 07:00:20 +0000

Sally Robertson, B.Sc. via News-Medical – A preliminary study by researchers in Europe claims that coronavirus disease 2019 (COVID-19) mortality rates may be lower in countries where people consume high amounts of cabbage and cucumber. The findings lend support to two other studies published earlier this year that were headed by the same lead researcher, Jean Bousquet, from Charité, Universitätsmedizin Berlin. The first study reported that COVID–19 mortality rates seemed to be low in countries with high consumption of traditional fermented foods. At the same time, the second narrowed down the beneficial food type to fermented vegetables. The authors had proposed that this protective effect may be associated with the antioxidant activity of the foods acting on insulin resistance since many vegetables have been shown to have antioxidative effects against diabetes and cardiovascular disease. For the current study, the team hypothesized that a high intake of antioxidant-rich Brassica vegetables such as broccoli, cauliflower, and head cabbage (white, red, and savoy cabbage) might be associated with the low COVID-19 mortality seen in some countries. “Now, Bousquet and colleagues say the “the negative ecological association between COVID-19 mortality and the consumption of cabbage and cucumber supports the a priori hypothesis previously reported.” The team recommends testing the hypothesis further by conducting individual studies in countries where a high vegetable intake is typical. A pre-print version of the paper is available on the server medRxiv*. A pre-print paper is a preliminary report that is yet to be evaluated by the scientific community. This means the information presented may be erroneous and should not be regarded as conclusive or established information. It will be interesting to see if this paper passes the peer review process and gets published. Striking Geographical Variation in COVID-19 Mortality Since the COVID-19 outbreak began in Wuhan, China, late last year, one striking finding has been the highly variable death rate between and within countries, say Bousquet and team. Although many factors may be involved, diet is one potentially relevant factor that has been largely overlooked, they add. Earlier this year, a study led by Bousquet showed that some countries with low COVID-mortality rates seemed to be ones that have diets rich in traditional fermented foods, and the team proposed that this was due to the foods’ antioxidative effects on insulin resistance. In another pre-print paper published on 7th July, Bousquet and colleagues describe a study of the consumption of fermented vegetables, pickled/marinated vegetables, fermented milk, yogurt, and fermented sour milk. That study claimed that of all the foods included, only the consumption of fermented vegetables had a significant effect on the COVID-19 mortality rate by country. Investigating the Protective Effect of Brassica Vegetables Now, for the current study, the authors proposed that “vegetables such as Brassica – with an antioxidant activity reducing insulin resistance – may also be associated with low COVID-19 mortality in countries.” To investigate, the team used data extracted from the European Food Safety Authority (EFSA) Comprehensive European Food Consumption Database to compare the consumption of Brassica vegetables including broccoli, cauliflower, head cabbage (white, red and savoy cabbage) and leafy brassica with the consumption of spinach, cucumber, courgette, lettuce, and tomato. Data on COVID-19 mortality were downloaded from the Johns Hopkins Coronavirus Resource Center, and the mortality per number of inhabitants was used to estimate death rates. Data downloaded from EuroStat were used to adjust for potential confounders by country, including gross domestic product, population density, the proportion of people older than 64 years, unemployment rate, and obesity prevalence. The team reports that of all the variables and confounders considered, only the consumption of head cabbage and cucumber had any significant impact on the COVID-19 mortality rate by country. For each gram per day increase in the amount of head cabbage consumed, the risk of dying from COVID-19 decreased by 13.6 %. For each gram per day increase in the amount of cucumber consumed, this death risk fell by 15.7%. Which Mechanisms Might Underly the Protective Effect? Many natural compounds derived from vegetables are potent activators of the transcription factors related to antioxidant effects such as Nrf2. “Cruciferous vegetables such as Brassicaceae contain high amounts of sulforaphane, a potent activator of Nfr2,” say Bousquet and colleagues. Although cucumber does not belong to the Brassicaceae family, it is rich in a compound called Cucurbitacin B that exerts anti-inflammatory and hypoglycemic effects through the activation of Nrf2, says the team. “These results and those of the recent study on fermented foods suggest a strong link between Nrf2 and the protection against severe forms of COVID-19,” write the researchers. “Another Piece of the Hypothesis” “Thus, although this study is only indicative of the role of diet in COVID-19, it is however, another piece of the hypothesis proposing that some vegetables with antioxidant properties may be involved in the prevention of severe COVID-19 at a country level,” writes the team. The researchers acknowledge that since the study was restricted to European counties, the findings cannot be extrapolated to other regions. “The hypothesis needs to be tested in individual studies performed in countries where the consumption of vegetables is common,” they conclude. *Important Notice medRxiv publishes preliminary scientific reports that are not peer-reviewed and, therefore, should not be regarded as conclusive, guide clinical practice/health-related behavior, or treated as established information. To read the original article click here.

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