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Ginseng Benefits: Less Stress & Better Brain Function

AHA Publisher — Wed, 25 Aug 2021 07:00:02 +0000

Dr. Josh Axe, DC, DNM, CN – Ginseng has been used in Asia and North America for centuries. Many use it to improve thinking, concentration, memory and physical endurance. It’s also utilized to help with depression, anxiety and as a chronic fatigue natural treatment. This well-known herb is known to boost the immune system, fight infections and help men with erectile dysfunction. Native Americans once used the root as a stimulant and headache remedy, as well as a treatment for infertility, fever and indigestion. Today, approximately 6 million Americans take advantage of the proven ginseng benefits regularly. Find out why. What Is Ginseng? Ginseng was originally used as an herbal medicine in ancient China. There are even written records about its properties dating back to about 100 A.D. By the 16th century, it was so popular that control over the ginseng fields became an issue. Today, it is marketed in over 35 countries, and sales exceed $2 billion, half coming from South Korea. That’s not all. By the year 2027, the global market is expected to reach $12.6 billion according to projections. There are 11 species of ginseng, all belonging to the genus Panax of the family Araliaceae. The botanical name Panax means “all heal” in Greek. The name “ginseng” is used to refer to both American ginseng (Panax quinquefolius) and Asian or Korean ginseng (Panax ginseng). The true ginseng plant belongs only to the Panax genus, so other species, such as Siberian ginseng and crown prince ginseng, have distinctively different functions. The unique and beneficial compounds of the Panax species are called ginsenosides, and they’re currently under clinical research to investigate their potential for medical use. Both Asian and American ginseng contain ginsenosides, but they include different types in different amounts. Research has varied, and some experts aren’t yet convinced that there’s enough data to label the medical capabilities of ginseng, but for centuries people have believed in its beneficial compounds and results. While the Panax family (Asian and American) varieties are the only “true” types of ginseng due to their high levels of the active ingredient ginsenosides, there are other adaptogenic herbs that have similar properties and are also known as relatives to ginseng. Here’s a rundown of the different types of ginseng out there: Asian Ginseng: Panax ginseng, also known as red ginseng and Korean ginseng, is the classic and original that has been renown for thousands of years. It is often used in Traditional Chinese Medicine for those who are struggling with low qi, coldness and a yang deficiency, which can display as fatigue. This form can also help with weakness, exhaustion, type 2 diabetes, erectile dysfunction and poor memory. American Ginseng: Panax quinquefolius grows throughout the northern regions of North America, including New York, Pennsylvania, Wisconsin and Ontario, Canada. It has been shown to fight depression, balance blood sugar, support digestive distress caused by anxiety, improve focus and boost the immune system. In comparison, the American variety is more mild than the Asian type but still very therapeutic and usually used to treat yin deficiency instead of yang deficiency. Siberian Ginseng: Eleutherococcus senticosus grows wild in Russia and Asia. Also known as just eleuthero, it contains high levels of eleutherosides, which have very similar advantages to ginsenosides found in panax species of ginseng. Studies indicate that Siberian ginseng may increase VO2 max to optimize cardiovascular endurance, improve fatigue and support immunity. Indian Ginseng: Withania somnifera, also known as ashwagandha, is a renowned herb in Ayurveda medicine for enhancing longevity. It has some similar features to classic ginseng but also has many differences. It can be taken more on a long-term basis and has been shown to improve thyroid hormone levels (TSH, T3 and T4), relieve anxiety, balance cortisol, improve cholesterol, regulate blood sugar and improve fitness levels. Brazilian Ginseng: Pfaffia paniculata, also known as suma root, grows throughout the rain forests of South America and means “for everything” in Portuguese because of its diverse benefits. Suma root contains ecdysterone, which appears to support healthy levels of testosterone in men and women and may also support muscular health, reduce inflammation, fight cancer, improve sexual performance and boost endurance. Ginseng Benefits Ginseng contains various pharmacological components, including a series of tetracyclic triterpenoid saponins (ginsenosides), polyacetylenes, polyphenolic compounds and acidic polysaccharides. Due to the presence of these plant compounds, it has the following benefits: 1. Improves Mood and Reduces Stress A controlled study done at the Brain Performance and Nutrition Research Centre in the United Kingdom involved 30 volunteers who were given three rounds of treatments of ginseng and placebo. The study was done to gather data about ginseng’s ability to improve mood and mental function. The results found that 200 milligrams of ginseng for eight days slowed the fall in mood but also delayed the participants’ response to mental arithmetic. The 400-milligram dose improved calmness and mental arithmetic for the duration of the eight-day treatment. Another study done at the Division of Pharmacology at the Central Drug Research Institute tested the effects of Panax ginseng on rats with chronic stress and found that it “has significant anti-stress properties and can be used for the treatment of stress-induced disorders.” The 100-milligram dose of Panax reduced the ulcer index, adrenal gland weight and plasma glucose levels — making it a powerful medicinal options for chronic stress and a great way to deal with ulcers and adrenal fatigue. 2. Improves Brain Function Ginseng stimulates brain cells and improves concentration and cognitive activities. Evidence shows that taking Panax ginseng root daily for 12 weeks can improve mental performance in people with Alzheimer’s disease. One study done at the Department of Neurology at the Clinical Research Institute in South Korea investigated the effectiveness of ginseng on the cognitive performance of patients with Alzheimer’s disease. After ginseng treatment, the participants showed improvements, and this upscale trend continued for three months. After discontinuing the treatment, the improvements declined to the levels of the control group. This suggests ginseng may work to improve Alzheimer’s symptoms and support cognitive health. Although more research on this topic is needed, one preliminary study found that a combination of American ginseng and ginkgo biloba may benefit patients with ADHD. The study involving children ages 6–12 with ADHD symptoms showed that using a combination of omega-3 supplements and Korean red ginseng improved ADHD symptoms and cognitive function in children, including attention, memory and executive function. 3. Has Anti-Inflammatory Properties An interesting study done in Korea measured the beneficial effects of Korean red ginseng on children after chemotherapy or stem cell transplantation for advanced cancer. The study included 19 patients who received 60 milligrams of Korean red ginseng daily for one year. Blood samples were collected every six months, and as a result of the treatment, the cytokines, or small proteins that are responsible for sending signals to the brain and regulating cell growth, decreased rapidly. It was a significant difference from the control group. This study suggests that Korean red ginseng has a stabilizing effect of the inflammatory cytokines in children with cancer after chemotherapy. A 2011 study published in the American Journal of Chinese Medicine done on rats also measured the impact that Korean red ginseng has on inflammatory cytokines. After giving rats 100 milligrams of Korean red ginseng extract for seven days, it proved to significantly reduce the extent of inflammation, and it improved the damage that was already done to the brain. Another animal study measured the herb’s anti-inflammatory effects. Korean red ginseng was tested for its anti-allergic properties on 40 mice with allergic rhinitis, a common upper airway inflammatory disease typically seen in children and adults. The most frequent symptoms include congestion, nasal itching and sneezing. At the end of the trial, the Korean red ginseng reduced the nasal allergic inflammatory reaction in the mice, showcasing the herb’s place among the best anti-inflammatory foods. 4. Helps with Weight Loss Another surprising ginseng benefit is its ability to work as a natural appetite suppressant. It also boosts your metabolism and helps the body burn fat at a faster rate. A study done at the Tang Center for Herbal Medicine Research in Chicago measured the anti-diabetic and anti-obesity effects of Panax ginseng berry in adult mice. The mice were injected with 150 milligrams of ginseng berry extract per kilogram of body weight for 12 days. By day five, the mice taking the extract had significantly lower fasting blood glucose levels. After day 12, the glucose tolerance in the mice increased, and overall blood glucose levels decreased by 53 percent. The treated mice showed weight loss, too, starting at 51 grams and ending the treatment at 45 grams. A similar study done in 2009 found that Panax ginseng plays a vital role in the anti-obesity effect in mice. This suggests the clinical importance of improving the management of obesity and related metabolic syndromes with this herb. 5. Treats Sexual Dysfunction Taking powdered Korean red ginseng seems to improve sexual dysfunction and erectile dysfunction in men. A 2008 systematic review included 28 randomized clinical studies that evaluated the effectiveness of red ginseng for treating erectile dysfunction. The review provided suggestive evidence for the use of the herb, but researchers believe that more rigorous studies are necessary in order to draw definitive conclusions. Of the 28 reviewed studies, six reported an improvement of erectile function when using red ginseng compared with placebo control. Four studies tested the effects of red ginseng for sexual function using questionnaires compared with placebo, and all trials reported positive effects. Research done in 2002 at the Department of Physiology at Southern Illinois University’s School of Medicine indicates that ginseng’s ginsenoside components facilitate penile erections by directly inducing the vasodilatation and relaxation of the erectile tissue. It’s the release of nitric oxide from endothelial cells and perivascular nerves that directly affects the erectile tissue. The university’s research also indicates that ginseng affects the central nervous system and significantly alters the activity in the brain that facilitates hormonal behavior and secretion. 6. Improves Lung Function Ginseng treatment has significantly decreased lung bacteria, and studies involving rats have shown that it can stop the growth of cystic fibrosis, a common lung infection. In one 1997 study, rats were given ginseng injections, and after two weeks, the treated group showed a significantly improved bacterial clearance from the lungs. Research also shows another ginseng benefit is its ability to treat a lung disease called chronic obstructive pulmonary disease (COPD), which is characterized as chronically poor airflow that typically worsens over time. According to the research, taking Panax by mouth seems to improve lung function and some symptoms of COPD. 7. Lowers Blood Sugar Levels Several studies show that American ginseng lowers blood sugar levels in people with type 2 diabetes, working to improve diabetes symptoms. One study done at the Human Cognitive Neuroscience Unit in the United Kingdom found that Panax causes a reduction in blood glucose levels one hour after the consumption of glucose, confirming that ginseng possesses glucoregulatory properties. One of the primary difficulties with type 2 diabetes is that the body is not responsive enough to insulin. Another study indicates that Korean red ginseng improves insulin sensitivity, further explaining the herb’s ability to help lower blood sugar levels and aid those struggling with type 2 diabetes. 8. May Help Fight Cancer Research has shown that ginseng possesses powerful anticancer properties because of its ability to inhibit tumor growth. Although more research is needed on this subject, reports conclude that the improvements in cell immunity involving T cells and NK cells (natural killer cells) — along with other mechanisms such as oxidative stress, apoptosis and angiogenesis — give this herb its anticancer properties. Scientific reviews state that ginseng mitigates cancer through anti-inflammatory, antioxidant and apoptotic mechanisms to influence gene expression and stop tumor growth. This shows thisherb may work as a natural cancer preventer. A number of studies have focused on ginseng’s particular effect on colorectal cancer as about one in 21 people in the U.S. will get colorectal cancer during his or her lifetime. Researchers treated human colorectal cancer cells with steamed ginseng berry extract and found the anti-proliferation effects were...

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Always Have A Bloated Stomach? Here Are 10 Reasons Why

AHA Publisher — Tue, 27 Jul 2021 07:00:29 +0000

Jillian Levy, CHHC via Dr. Axe – Stomach bloating is so common these days that it’s been called an “epidemic.” If you frequently deal with distention, digestive discomfort and a bloated stomach, you probably want to know: Why do I feel bloated all the time? With most people’s poor diets, high levels of stress, need for daily medications and exposure to various pollutants, it’s no wonder they suffer some sort of bloating more days than not. While a bloated stomach is certainly uncomfortable — even embarrassing when it comes along with gas or the need to run to the bathroom — it might be an even bigger deal than you think. Below we’ll look closer at reasons you may deal with an inflated belly, plus discuss bloated stomach remedies, such as foods to focus on and those to avoid. Causes What is stomach bloating a sign of? Can it point to an underlying health condition? Luckily, in many cases, it isn’t anything to be alarmed about. It can usually be cleared up by making some simple changes to your diet and routine, although not always. For many people, the cause of excessive gas in the intestines boils down to: Inadequate protein digestion (causing some foods to ferment) Inability to break down sugar and carbohydrates fully (certain complex sugar compounds need the presence of enzymes to be digested fully, yet people can lack these) Imbalances in gut bacteria (in the digestive tract, there are trillions of healthy and unhealthy bacteria that compete, and when “bad bacteria” outweigh the good for one reason or another, an imbalance can lead to abdominal bloating and excessive gas) Stomach bloating can however sometimes signify serious health problems lurking below the surface. For example, it’s one of the most common candida symptoms and also tends to develop when from other conditions, including allergies, hormonal imbalances, thyroid dysfunction, gut troubles and inflammatory bowel disease. Other potential causes of bloating can include: Irritable bowel syndrome, especially if you’re constipated Digestive disorders like Crohn’s disease or ulcerative colitis Fluid retention Dehydration Constipation Food allergies or sensitivities, including celiac disease or lactose intolerance SIBO Infection in the gut Bowel obstruction Hormonal changes Certain types of cancer Many different things can affect gut health, the ability to metabolize food properly and the body’s way of naturally eliminating waste. Because so many different factors can contribute to stomach bloating — including some that seem totally unrelated, like sleep or stress — it’s possible to become bloated any time of the day or month. Contrary to what most people think, bloating is not the same as carrying around extra fat mass or even “water weight.” Fluids can’t actually accumulate in your stomach, although you might be bloated and have water retention in other parts of your body (like your ankles, face and feet) while also having a bloated stomach if you have a condition that’s causing both. Here’s more about some of the most common causes of bloating: 1. Digestive Disorders Most people dealing with various functional gastrointestinal disorders like IBS, ulcerative colitis and celiac disease have bloating, gas, distension and other symptoms. Some reports show that stomach bloating is experienced by 23 percent to 96 percent of people with IBS, 50 percent with functional dyspepsia and 56 percent with chronic constipation. 2. Fluid Retention (Called Edema or Ascites) Fluid retention in the abdomen is known as ascites, and it can be a sign of a more serious health condition, such as abdominal infection, liver disease or rarely even cancer. Check for other signs of liver failure or hepatitis, including yellowing of the skin (jaundice), changes in the white color of your eyes or pain in the abdomen. Stomach cancer often does not show symptoms early on. However, in addition to bloating, you may experience unintended weight loss, indigestion, nausea, vomiting blood and abdominal pain. 3. Dehydration Ever notice the day after you ate salty foods or drank alcohol that you become dehydrated and bloated as a result? It might seem counterintuitive, but the more water you drink (or consume in water-heavy foods) and better you stay hydrated, the less bloating you’re likely to deal with. Dehydration and electrolyte imbalances both halt digestion and make it hard to “stay regular.” When your body tries to recover from dehydration, it holds on to excess water to prevent the situation from happening again. Plus, you might find yourself becoming constipated. This means when you do finally drink more fluids, you’re likely to store them around your midsection and feel extra puffy. 4. Constipation This might be the most obvious reason you have a bloated stomach — you need to go to the bathroom! Constipation can cause stool to remain in the intestines, leaving you with a hard-feeling stomach, pain, discomfort and gas. The biggest reasons for constipation include eating too little fiber, not drinking enough water, being too sedentary/avoiding physical activity and stress. 5. Food Allergies or Sensitivities Often, food allergies, sensitives or intolerances (like lactose intolerance) are common reasons for gas and bloating. The foods that cause gas include dairy products, gluten-containing foods (most bread, pasta, rolls, cereals, etc.) and certain kinds of carbohydrates called FODMAPs. There are dozens of other possible food allergies (like shellfish, nuts and eggs), but you’re likely to know if this is what you’re reacting to since symptoms are usually more noticeable. FODMAPs can be tricky to rule out since there are so many different kinds and everyone is unique in terms of tolerability. An elimination diet can help you pinpoint which foods might cause bloating (like apples or avocados, for example) because they’re not being properly broken down and digested. 6. SIBO Small intestinal bacterial overgrowth (SIBO) is caused by high levels of abnormal bacteria living in the digestive tract, usually in the bowel (dysbacteriosis), where they can accumulate after taking antibiotics or due to inflammation and poor digestion. Normally, different strains of bacteria are in proper balance in the colon. This helps with absorption of essential nutrients, but when harmful bacteria invade and take over, damage of the stomach lining can occur along with numerous symptoms. Some foods are capable of causing SIBO symptoms and related sensitivities in the digestive tract, including FODMAPS, which in some cases can ferment abnormally during digestion. 7. Infection You can become bloated and swollen or develop ascites if you’re dealing with an infection because this triggers inflammation levels to rise, caused by an elevated white blood cell count around the pelvic, urinary and gastrointestinal organs. Check for signs of a fever, redness and pain, and swollen lymph nodes, which usually accompany a serious infection. 8. Bowel obstruction Sometimes a severely bloated stomach (though it isn’t actually your stomach that’s bloated) — along with constipation, nausea and vomiting — is due to a bowel obstruction. This can be caused by scar tissue or a tumor in either the small intestine or the colon, among other causes. When it grows and presses against the bowel, the bowels become blocked and hold in fluid and stool. You’ll likely know this is what you’re dealing with, since it’s usually very painful and stops you from going to the bathroom normally. It’s important to see your doctor and get medical treatment right away if you suspect a bowel obstruction. This condition can lead to a ruptured bowel, which is a potentially fatal medical emergency. 9. Hormonal changes PMS is known to cause a bloated abdomen and digestive issues, since it makes you prone to constipation and fluid retention. This is common and not too much of a concern unless you notice other serious symptoms, like an irregular menstrual cycle, fibroids or severe cramping. Having a bloated stomach before or during your period can differ depending on your cycle, and some women experience severe water retention for up to two weeks. Why do women experience bloating before, during and after their menstrual cycles? During the early days of a woman’s cycle — sometimes called the follicular stage — estrogen levels rise while the uterine lining thickens. Bloating can also become stronger as ovulation occurs and more fluids and blood build up. Normally when a woman has her period, she experiences shedding of the excess fluid, tissue and blood. This usually results in the bloating going away. 10. Cancer While it’s not the cause of most people’s bloating, one sign of cancer in the colon or uterus is bloating. This is why it’s important to talk to a doctor if you’ve tried all other ways of reducing bloating and digestive issues but still can’t seem to pinpoint what’s causing your symptoms. Symptoms Having a bloated stomach is different from gaining actual fat mass around your stomach, since bloating is temporary and mostly caused by air becoming stuck around your abdomen, making it distend outward. Simply put, being “bloated” is the feeling of having built-up gas in your digestive system that makes your stomach protrude uncomfortably. It usually causes some type of abdominal pain. Some people even kid around and joke that they “look pregnant” when their abdominal bloating becomes very bad. Sometimes bodily fluids can be stored around the body, including near the abdomen or pelvis area. This causes excess bloating and temporary weight gain. You might also notice jewelry and clothes becoming tighter, extra swelling, and pain around joints or tightness in the skin. Along with feeling full, gassy and having pain in your abdomen, you should check if your bloated stomach occurs simultaneously with other symptoms throughout the body. This can clue you in on what’s causing the problem and whether it might be serious enough to contact your doctor, including: A fever Skin rashes or hives Watery eyes, itchy throat and other signs of allergic reaction Constipation or diarrhea Vomiting or nausea Blood in your urine or stool Unintentional weight loss Trouble going to the bathroom Pain around your lymph nodes, including in your groin, throat or armpits Fatigue Brain fog and trouble concentrating Irregular periods Hemorrhoids How to Get Rid of a Bloated Stomach One of the most effective bloated stomach remedies is improving your diet, since the foods you eat play a huge part in regulating how much air and poop is trapped inside your digestive tract. To keep things “flowing” smoothly, you want to make sure to eat a high-fiber diet, aiming for about 25–30 grams every day or even more. This isn’t too difficult when you eat plenty of whole foods, including veggies, fruits, nuts, seeds, legumes and ancient grains. It can certainly help you to track your symptoms after eating certain foods known to cause bloating, but remember that a bloated stomach is caused by your entire lifestyle, not just the food on your plate. Some of the best foods for helping to battle stomach bloating include: Probiotics: “Good bacteria” called probiotics act like friendly gut bugs in your digestive tract, killing off bad bacteria that can trigger digestive issues and reactions. You can take probiotic supplements, but acquiring them from natural probiotic foods like kimchi, sauerkraut, yogurt, kefir and kombucha is also beneficial. Raw dairy: In the case of dairy, I always recommend consuming raw dairy as opposed to the conventional kind sold in supermarkets, which has been pasteurized/homogenized. Manufacturing processes can kill enzymes that are needed for proper digestion, even to the point that some people who think they have symptoms of lactose intolerance can consume raw dairy products without having negative reactions. It also helps to avoid flavored yogurts, which have artificial ingredients, to consume aged/raw cheeses instead of soft cheese, and to consume kefir/yogurt instead of milk, which are lower in lactose. Water-rich fruits and veggies: Veggies and fruits that provide water, key electrolytes and beneficial enzymes are your best friends when it comes to relieving stomach bloating naturally. Try eating more raw or cooked leafy greens, cucumber, celery, fennel, artichoke, melon, berries, steamed veggies and cultured/fermented vegetables. Herbs, spices and teas: Natural digestion-soothing herbs like ginger, dandelion, aloe vera and fennel have been used for thousands of years to soothe an uncomfortable belly. Many herbs act like diuretics and help the...

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People Who Take Walks in Forests or Greenspaces May Have Higher Stress Coping Abilities

AHA Publisher — Thu, 14 Jan 2021 08:00:39 +0000

University of Tsukuba via News-Medical Net – Work causes so much stress that it’s become a global public health issue. Stress’s impact on mental and physical health can also hurt productivity and result in economic loss. A new study now finds that working people who regularly take walks in forests or greenspaces may have higher stress-coping abilities. In a study published in Public Health in Practice, researchers led by Professor Shinichiro Sasahara at the University of Tsukuba analyzed workers’ “sense of coherence” (SOC) scores, demographic attributes, and their forest/greenspace walking habits. SOC comprises the triad of meaningfulness (finding a sense of meaning in life), comprehensibility (recognizing and understanding stress), and manageability (feeling equipped to deal with stress). Studies have found factors such as higher education and being married can strengthen SOC, while smoking and not exercising can weaken it. People with strong SOC also have greater resilience to stress. The study used survey data on more than 6,000 Japanese workers between 20 and 60 years old. It found stronger SOC among people who regularly took walks in forests or greenspaces. SOC indicates mental capacities for realizing and dealing with stress. With workplace stress as a focal issue, there’s a clear benefit in identifying everyday activities that raise SOC. It seems we may have found one.” (Shinichiro Sasahara, Professor, University of Tsukuba) People find comfort in nature, and in countries like Japan urban greenspaces are increasing in popularity where nature isn’t readily accessible. This means many workers in cities can easily take a walk among the trees. The researchers divided the survey respondents into four groups based on their frequency of forest/greenspace walking. Then, they compared their walking activity against attributes such as age, income, and marital status, and with the respondents’ SOC scores, which were grouped as weak, middle, and strong. Those with strong SOC showed a significant correlation with both forest and greenspace walking at least once a week. This key finding implies the greater benefits of urban greening–not just environmental, but also socioeconomic. “Our study suggests that taking a walk at least once a week in a forest or greenspace can help people have stronger SOC,” explains Professor Sasahara. “Forest/greenspace walking is a simple activity that needs no special equipment or training. It could be a very good habit for improving mental health and managing stress.” To read the original article click here.

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Replacing Time Spent Sitting with Sleep or Light Activity May Improve Your Mood

AHA Publisher — Thu, 21 May 2020 07:00:40 +0000

Iowa State University via EurekAlert – AMES, Iowa – Moving more and sitting less was a challenge for many of us, even before states started issuing stay-at-home orders. Despite disruptions to our daily work and exercise routines, there are some subtle changes we can make at home to help improve our mental health. New research, published by the American Journal of Preventive Medicine, found that substituting prolonged sedentary time with sleep was associated with lower stress, better mood and lower body mass index (BMI), and substituting light physical activity was associated with improved mood and lower BMI across the next year. Jacob Meyer, lead author and assistant professor of kinesiology at Iowa State University, says light activity can include walking around your home office while talking on the phone or standing while preparing dinner. “People may not even think about some of these activities as physical activity,” Meyer said. “Light activity is much lower intensity than going to the gym or walking to work, but taking these steps to break up long periods of sitting may have an impact.” Meyer and colleagues used data collected as part of the Energy Balance Study at the University of South Carolina. For 10 days, study participants, ranging in age from 21 to 35, wore an armband that tracked their energy expenditure. Meyer, director of the Wellbeing and Exercise Lab at Iowa State, says the data allowed researchers to objectively measure sleep, physical activity and sedentary time, rather than relying on self-reports. In addition to the benefits of sleep and light physical activity, the researchers found moderate to vigorous activity was associated with lower body fat and BMI. Given the negative health effects of prolonged sedentary time, Meyer says the findings may encourage people to make small changes that are sustainable. “It may be easier for people to change their behavior if they feel it’s doable and doesn’t require a major change,” Meyer said. “Replacing sedentary time with housework or other light activities is something they may be able to do more consistently than going for an hour-long run.” Getting more sleep is another relatively simple change to make. Instead of staying up late watching TV, going to bed earlier and getting up at a consistent time provides multiple benefits and allows your body to recover, Meyer said. Sleeping is also unique in that it is time you’re not engaging in other potentially problematic behaviors, such as eating junk food while sitting in front of a screen. Something We Can Control Making these subtle changes was associated with better current mood, but light physical activity also provided benefits for up to a year, the study found. While the research was conducted prior to the COVID-19 pandemic, Meyer says the results are timely given the growing mental health concerns during this time of physical distancing. “With everything happening right now, this is one thing we can control or manage and it has the potential to help our mental health,” Meyer said. As states start to ease stay-at-home restrictions, Meyer is looking at changes in physical activity and sitting time with potentially interesting results for those who regularly worked out prior to the pandemic. Preliminary data from a separate study show a 32% reduction in physical activity. The question he and colleagues hope to answer is how current changes in activity interact with mental health and how our behaviors will continue to change over time. To read the original article click here.

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