Evening hot spring soaks lower cases of hypertension in older Japanese adults

December 21, 2022

Science Daily/Kyushu University

Nothing beats a good soak in a hot bath, and when it really hits the spot, you can almost feel your worries and ailments diffusing out into steam.

Perhaps there is nowhere better to treat what ails you than the hot springs at the historical city of Beppu, located on the north-east shores of Kyushu. Not only does the city boast the most onsen -- Japanese for hot springs -- in the country, it is also a research hotbed for investigating the health benefits of onsen and treatments based on them.

In a paper published in Scientific Reports, researchers from Kyushu University's Beppu Hospital report that onsen bathing in the evening hours is linked to lower prevalence of hypertension in Japanese adults over 65.

Humanity's history with hot springs can be found as far back as ancient Egypt over 5,000 years ago. Onsen themselves are even referenced in Japan's oldest books and creation myths, and people have touted the health benefits of soaking in hot springs well into the modern age.

In 1931, Kyushu University founded the 'Onsen Therapy Research Institute' in the historical city of Beppu to study the therapeutic benefits of onsen. Over the 90 years since, the institute has grown to cover a range of modern medical fields including internal and external medicine, rehabilitation, gynecology, and cardiology. Nonetheless, it still conducts research on the health benefits of onsen and continues to make a name for itself as a national hot spring treatment research center.

"In 2011, the institute partnered with the city and conducted a massive survey of Beppu residents over 65 about their health and onsen habits," explains Satoshi Yamasaki, a Lecturer of internal medicine at the Beppu Hospital and first author of the study. "This is something we can uniquely do here in Beppu because onsen are a part of everybody's daily lives, especially for the elderly. There are local onsen facilities everywhere, and you can even connect onsen to your home utilities."

The survey collected information regarding medical history, onsen habits, and even the type of onsen frequented from over 11,000 people -- nearly one-third of Beppu city residents over 65. Since then, researchers like Yamasaki have been going through the trove of data, analyzing the connection between health and onsen use.

"I wanted to find out if long-term onsen bathing had any preventative effects on hypertension. Past research has shown that traditional thermal therapy and hot spring bathing are effective against various diseases including hypertension," continues Yamasaki. "In Japan especially, it is the leading cause of hospital visits and long-term prescription medication use."

In their data set, the team was able to pull out 4,001 individuals who currently have, or a history of, hypertension. Their first analysis found that having hypertension also increased the likelihood for the individual to have a history of other pathologies.

"These were the usual suspects of pathologies correlated with hypertension such as gout, arrhythmia, renal disease, and diabetes," Yamasaki explains. "But it was when we looked at an individual's onsen habits that we found something interesting. We found that individuals who bathed in onsen after 19:00 were roughly 15% less likely to have hypertension."

The team hypothesizes two main reasons for these findings: lower stress and faster sleep onset. Previous research has shown that faster onset of sleep can improve sleep quality and improved hypertension control. Moreover, thermal therapies such as sauna bathing have been shown to alter levels of stress markers in the blood and lead to better mitigation of hypertension.

"Of course, we must acknowledge some limitations in our study. Selection bias is expected whenever a questionnaire is used. We also could not account for the respondent's daily lifestyle that could affect hypertension, or if they are being treated for hypertension medically or with onsen," concludes Yamasaki. "Nonetheless, we found that habitual nighttime onsen bathing was associated with a lower prevalence of hypertension. To understand these results further, we will need more data from patients."

https://www.sciencedaily.com/releases/2022/12/221221090621.htm

Casting light on, and through, your eyelids

Science Daily/Osaka Metropolitan University

Summary:

Scientists measured the light transmittance of the eyelids when the eyes are closed, and found that perceived closed-eye brightness is significantly stronger than previously reported. The influence of color was also observed, with red light perceived as brighter and blue light perceived as darker. Additionally, there were significant differences between experimental participants; for some, their perception of brightness barely differed between open- and closed-eye conditions.

Can't sleep when your partner is on his or her smartphone? This may not be oversensitivity on your part; your eyelids probably deserve some of the blame. A scientist from Osaka Metropolitan University shows that eyelids transmit much more light than previously thought. The findings were published in Color Research and Application.

Sleep deprivation and sleep disorders are detrimental to health and interfere with daily life. Studies have been conducted to elucidate the mechanisms underlying various factors that affect sleep. One major factor is the lighting environment. Changes in light exposure during the daytime and nighttime or during sleep have been reported to influence circadian rhythms and sleep quality.

Currently, indices to describe the lighting environment, such as illuminance and color temperature, are based on visual characteristics under well-lit conditions when the eyes are open. However, given that the eyes are closed while sleeping, understanding the light transmittance of the eyelids and perceived closed-eye brightness is essential to properly describe the lighting environment during sleep. Although several studies have been carried out to measure eyelid transmittance, experimental conditions differed significantly from lighting environments in daily life: evaluations were conducted under extremely low illuminance, for example, or with only one eye.

Professor Hideki Sakai, from the Graduate School of Human Life and Ecology at Osaka Metropolitan University, applied a new method to measure the light transmittance of the eyelids when the eyes are shut. His results indicate that closed-eye perception of brightness is remarkably stronger than previously reported.

Professor Sakai conducted experiments on a total of 33 participants under relatively bright conditions (illuminance of 100 lux) in which each participant's entire face was illuminated. A lighting device was used to increase or decrease facial illuminance, and closed-eye light transmittance was measured by having the participants make adjustments to match the levels of brightness they perceived with their eyes closed and with their eyes open. Monochromatic red, yellow, green, and blue LEDs and a white LED were used as light sources.

The experiment results show that eyelid transmittance values were up to 10 times higher than those (i.e., 0.3%-14.5%) reported in the past. The color of the light also made a difference, with red light perceived as brighter and blue light perceived as darker. Additionally, Professor Sakai noted significant differences between individual participants; for some, their perception of brightness remained almost unchanged between the open- and closed-eye conditions.

"By properly understanding and utilizing the lighting environment when the eyes are closed, I hope to advance research on appropriate lighting not only during normal sleep but also in various other situations, such as during naps or riding late-night transportation," stated Professor Sakai. "Since light colors with low transmittance are perceived as dark only when people close their eyes, I think that this finding could be useful for designing lighting in spaces with both awake and sleeping people, such as evacuation centers."

https://www.sciencedaily.com/releases/2022/12/221219094858.htm

New support for a serotonin deficit in depression

Since the 1960s, researchers have postulated that major depression stems from disruptions in the serotonin neurotransmitter system, but the evidence for that idea, though plentiful, was indirect. In fact, a recent comprehensive analysis of existing studies concluded that there was not strong evidence to support the "serotonin hypothesis." In its wake, some in the field have called for a reexamination of the hypothesis. Not so fast, says a new study that provides direct evidence of disrupted serotonin release in the brains of individuals with depression.

The study appears in Biological Psychiatry, published by Elsevier.

Depression is among the most common mental illnesses and causes of disability worldwide. Despite the lack of direct evidence for disrupted serotonin signaling in the depressed brain, medications used to treat depression overwhelmingly target the serotonin signaling system to increase extracellular serotonin, also known as 5-hydroxytryptamine (5-HT). Only about half of patients respond to antidepressants, and fewer than 30% experience total remission. A better understanding of 5-HT dynamics in depression could help guide more effective therapies.

"Our thinking about the role of serotonin in depression has evolved significantly over the past decade. We once thought that serotonin changes could account for the entirety of depression. When this simple hypothesis could no longer be supported, some were inclined to dismiss any role for serotonin in depression," said John Krystal, MD, editor-in-chief of Biological Psychiatry. "The current study provides important new support for further exploration of the role of serotonin in depression. This is particularly timely, as drugs targeting serotonin receptors, such as psychedelics, are being explored as potential new treatments for mood disorders."

The study, conducted by Invicro, a global, imaging contract research organization, in collaboration with researchers from Imperial College London, King's College London, Copenhagen University, and the University of Oxford, used a novel imaging technique to look directly at the magnitude of serotonin released from neurons in response to a pharmacological challenge. In previous work, these researchers pioneered the use of positron emission tomography (PET) with the radioligand [11C]Cimbi-36 to detect serotonin release. In the current study, the researchers applied this methodology to compare serotonin release in 17 patients with depression and 20 healthy individuals.

David Erritzoe, MRCPsych, PhD, lead author of the paper, said, "This study used a new and more direct method to measure serotonin in the living human brain, and the results suggest reduced serotonin (release) functioning in depression. This imaging method, in combination with similar methods for other brain systems, has the potential to help us to better understand the varying -- sometimes limited or even lacking -- treatment responses that people with depression have to antidepressant medication."

Participants with depression and healthy controls underwent PET scanning with [11C]Cimbi-36 to measure 5-HT2A receptor availability in the frontal cortex; the two groups did not differ significantly at baseline. Both groups then received a dose of d-amphetamine, a stimulant drug that works to increase 5-HT concentration outside of neurons, where it interacts with 5-HT2A receptors and reduces the binding of [11C]Cimbi-36. In a second scanning session three hours after drug administration, healthy control participants had significantly reduced 5-HT2A receptor availability, indicating an increase in serotonin levels. Participants with depression, however, did not show a significant decrease in binding potential, suggesting they had a blunted serotonin release capacity in key brain regions.

The study found no relationship between the severity of depression and the extent of serotonin release capacity deficits. Of note, all patients were free of antidepressant medication, and 11 out of the 17 had never received antidepressant treatment, indicating that low serotonin release capacity is a feature of depression rather than a result of antidepressant treatment.

This first direct evaluation of serotonin levels in the brain of individuals with depression is a major step forward in laying to rest the speculations questioning the involvement of serotonergic neurotransmission in the pathology of depression. Depression is a multifaceted disorder that may have multiple causes, and different subtypes may involve multiple neurotransmitter systems. Serotonergic dysfunction is unlikely to explain all the clinical features encountered in this disorder. Nevertheless, this study demonstrates that serotonergic deficits are present in unmedicated depressed individuals.

Eugenii Rabiner, MBBCh, FCPsych SA, at Invicro and senior author of the paper said, "It has taken our field over 20 years to develop a method that enables the measurement of serotonin release in the living human brain. I am very pleased that we managed to develop this method and apply it to clarify this important aspect of the pathophysiology of depression. I hope that we can use this technique in future to explore the different symptoms of depression, as well as serotonergic deficits found in other conditions, such as Parkinson's disease."

https://www.sciencedaily.com/releases/2022/12/221215120730.htm

Not-so private eyes: Eye movements hold clues to how we make decisions

December 13, 2022

Science Daily/University of Colorado at Boulder

New research led by scientists at the University of Colorado Boulder suggests that eyes may really be the window to the soul -- or, at least, how humans dart their eyes may reveal valuable information about how they make decisions.

The new findings offer researchers a rare opportunity in neuroscience: the chance to observe the inner workings of the human brain from the outside. Doctors could also potentially use the results to, one day, screen their patients for illnesses like depression or Parkinson's Disease.

"Eye movements are incredibly interesting to study," said Colin Korbisch, doctoral student in the Paul M. Rady Department of Mechanical Engineering at CU Boulder and lead author of the study. "Unlike your arms or legs, the speed of eye movements is almost totally involuntary. It's a much more direct measurement of these unconscious processes happening in your brain."

He and his colleagues, including researchers at Johns Hopkins University in Baltimore, published their findings in November in the journal Current Biology.

In the study, the team asked 22 human subjects to walk on a treadmill then choose between different settings displayed on a computer screen: a brief walk up a steep grade or a longer walk on flat ground.

Researchers discovered that the subjects' eyes gave them away: Even before they made their choices, the treadmill users tended to move their eyes faster when they looked toward the options they ended up choosing. The more vigorously their eyes moved, the more they seemed to prefer their choice.

"We discovered an accessible measurement that will tell you, in only a few seconds, not just what you prefer but how much you prefer it," said Alaa Ahmed, senior author of the study and associate professor of mechanical engineering at CU Boulder.

Shifty eyes

Ahmed explained that how or why humans make choices (Tea or coffee? Dogs or cats?) is notoriously difficult to study. Researchers don't have many tools that will easily allow them to peer inside the brain. Ahmed, however, believes that our eyes could provide a glimpse into some of our thought processes. She's particularly interested in a type of movement known as a "saccade."

"The primary way our eyes move is through saccades," Ahmed said. "That's when your eyes quickly jump from one fixation point to another."

Quickly is the key word: Saccades usually take just a few dozen milliseconds to complete, making them faster than an average blink.

To find out if these darting motions give clues about how humans come to decisions, Ahmed and her colleagues decided to hit the gym.

In the new study, the team set up a treadmill on the CU Boulder campus. Study subjects exercised on various inclines for a period of time then sat down in front of a monitor and a high-speed, camera-based device that tracked their eye movements. While at the screen, they pondered a series of options, getting 4 seconds to pick between two choices represented by icons: Did they want to walk for 2 minutes at a 10% grade or for 6 minutes at a 4% grade? Once done, they returned to the treadmill to feel the burn based on what they chose.

The team found that subjects' eyes underwent a marathon of activity in just a short span of time. As they considered their options, the individuals flitted their eyes between the icons, first slowly and then faster.

"Initially, the saccades to either option were similarly vigorous," Ahmed said. "Then, as time passed, that vigor increased and it increased even faster for the option they eventually chose."

The researchers also discovered that people who made the hastiest decisions -- the most impulsive members of the group, perhaps -- also tended to move their eyes more vigorously. Once the subjects decided on their pick, their eyes slowed again.

"Real-time read-outs of this decision-making process typically require invasive electrodes placed into the brain. Having this more easily measured variable opens a lot of possibilities," Korbisch said.

Diagnosing illness

Flicks of the eye could matter for a lot more than understanding how humans make decisions. Studies in monkeys, for example, have suggested that some of the same pathways in the brain that help primates pick between this or that may also break down in people with Parkinson's -- a neurological illness in which individuals experience tremors, difficulty moving and other issues.

"Slowed movements aren't just a symptom of Parkinson's but also appear in a lot of mental health disorders, such as depression and schizophrenia," Ahmed said. "We think these eye movements could be something that medical professionals track as a diagnostic tool, a way to identify the progress of certain illnesses."

Eyes, in other words, could be windows to a lot more than just the soul.

https://www.sciencedaily.com/releases/2022/12/221213094812.htm

Extremely hot and cold days linked to cardiovascular deaths

December 12, 2022

Science Daily/American Heart Association

Extremely hot and cold temperatures both increased the risk of death among people with cardiovascular diseases, such as ischemic heart disease (heart problems caused by narrowed heart arteries), stroke, heart failure and arrhythmia, according to new research published today in the American Heart Association's flagship journal Circulation.

Among the cardiovascular diseases examined in this study, heart failure was linked to the highest excess deaths from extreme hot and cold temperatures.

"The decline in cardiovascular death rates since the 1960s is a huge public health success story as cardiologists identified and addressed individual risk factors such as tobacco, physical inactivity, Type 2 diabetes, high blood pressure and others. The current challenge now is the environment and what climate change might hold for us," said Barrak Alahmad, M.D., M.P.H., Ph.D., research fellow at the Harvard T.H. Chan School of Public Health at Harvard University in Boston and a faculty member at the College of Public Health at Kuwait University in Kuwait City.

Researchers explored how extreme temperatures may affect heart diseases -- the leading cause of death globally. They analyzed health data for more than 32 million cardiovascular deaths that occurred in 567 cities in 27 countries on 5 continents between 1979 and 2019. The global data came from the Multi-Country Multi-City (MCC) Collaborative Research Network, a consortium of epidemiologists, biostatisticians and climate scientists studying the health impacts of climate and related environmental stressors on death rates.

Climate change is associated with substantial swings in extreme hot and cold temperatures, so the researchers examined both in the current study. For this analysis, researchers compared cardiovascular deaths on the hottest and the coldest 2.5% of days for each city with cardiovascular deaths on the days that had optimal temperature (the temperature associated with the least rates of deaths) in the same city.

For every 1,000 cardiovascular deaths, the researchers found that:

• Extreme hot days accounted for 2.2 additional deaths.

• Extreme cold days accounted for 9.1 additional deaths.

• Of the types of heart diseases, the greatest number of additional deaths was found for people with heart failure (2.6 additional deaths on extreme hot days and 12.8 on extreme cold days).

"One in every 100 cardiovascular deaths may be attributed to extreme temperature days, and temperature effects were more pronounced when looking at heart failure deaths," said Haitham Khraishah, M.D., co-author of the study and a cardiovascular disease fellow at the University of Maryland School of Medicine and the University of Maryland Medical Center in Baltimore. "While we do not know the reason, this may be explained by the progressive nature of heart failure as a disease, rendering patients susceptible to temperature effects. This is an important finding since one out of four people with heart failure are readmitted to the hospital within 30 days of discharge, and only 20% of patients with heart failure survive 10 years after diagnosis."

Researchers suggest targeted warning systems and advice for vulnerable people may be needed to prevent cardiovascular deaths during temperature extremes.

"We need to be on top of emerging environmental exposures. I call upon the professional cardiology organizations to commission guidelines and scientific statements on the intersection of extreme temperatures and cardiovascular health. In such statements, we may provide more direction to health care professionals, as well as identify clinical data gaps and future priorities for research," Alahmad said.

The underrepresentation of data from South Asia, the Middle East and Africa limits the ability to apply these findings to make global estimates about the impact of extreme temperatures on cardiovascular deaths.

"This study contributes important information to the ongoing societal discussions regarding the relationship between climate and human health. More work is needed to better define these relationships in a world facing climate changes across the globe in the years ahead, especially as to how those environmental changes might impact the world's leading cause of death and disability, heart disease," said AHA Past President Robert A. Harrington, M.D., FAHA, who is the Arthur L. Bloomfield Professor of Medicine and chair of the department of medicine at Stanford University.

https://www.sciencedaily.com/releases/2022/12/221212140743.htm

Trouble falling asleep at night? Chase that daytime light

December 12, 2022

Science Daily/University of Washington

A study measuring the sleep patterns of students at the University of Washington has turned up some surprises about how and when our bodies tell us to sleep -- and illustrates the importance of getting outside during the day, even when it's cloudy.

Published online Dec. 7 in the Journal of Pineal Research, the study found that UW students fell asleep later in the evening and woke up later in the morning during -- of all seasons -- winter, when daylight hours on the UW's Seattle campus are limited and the skies are notoriously overcast.

The team behind this study believes it has an explanation: The data showed that in winter students received less light exposure during the day. Other research has indicated that getting insufficient light during the day leads to problems at night, when it's time for bed.

"Our bodies have a natural circadian clock that tells us when to go to sleep at night," said senior author Horacio de la Iglesia, a UW professor of biology. "If you do not get enough exposure to light during the day when the sun is out, that 'delays' your clock and pushes back the onset of sleep at night."

The study used wrist monitors to measure sleep patterns and light exposure for 507 UW undergraduate students from 2015 to 2018. Data indicated that students were getting roughly the same amount of sleep each night regardless of season. But, on school days during the winter, students were going to bed on average 35 minutes later and waking up 27 minutes later than summer school days. This finding surprised the team, since Seattle -- a high-latitude city -- receives nearly 16 hours of sunlight on the summer solstice, with plenty evening light for social life, and just over eight hours of sunlight on the winter solstice.

"We were expecting that in the summer students would be up later due to all the light that's available during that season," said de la Iglesia.

Based on student sleep data, the researchers hypothesized that something in winter was "pushing back" the students' circadian cycles. For most humans, including college students, the innate circadian cycle governing when we're awake and asleep runs at about 24 hours and 20 minutes -- and is "calibrated" daily by input from our environment. For UW students in the study, sleep data indicated that their circadian cycles were running up to 40 minutes later in winter compared to summer.

The team focused on light as a potential explanation for this winter delay. But light has different impacts on circadian rhythms at different times of the day.

"Light during the day -- especially in the morning -- advances your clock, so you get tired earlier in the evening, but light exposure late in the day or early night will delay your clock, pushing back the time that you will feel tired," said de la Iglesia. "Ultimately, the time that you fall asleep is a result of the push and pull between these opposite effects of light exposure at different times of the day."

Data showed that daytime light exposure had a greater impact than evening light exposure in the UW study. Each hour of daytime light "moved up" the students' circadian phases by 30 minutes. Even outdoor light exposure on cloudy or overcast winter days in Seattle had this effect, since that light is still significantly brighter than artificial indoor lighting, said de la Iglesia. Each hour of evening light -- light from indoor sources like lamps and computer screens -- delayed circadian phases by an average of 15 minutes.

"It's that push-and-pull effect," said de la Iglesia. "And what we found here is that since students weren't getting enough daytime light exposure in the winter, their circadian clocks were delayed compared to summer."

The study offers lessons not just for college students.

"Many of us live in cities and towns with lots of artificial light and lifestyles that keep us indoors during the day," said de la Iglesia. "What this study shows is that we need to get out -- even for a little while and especially in the morning -- to get that natural light exposure. In the evening, minimize screen time and artificial lighting to help us fall asleep."

https://www.sciencedaily.com/releases/2022/12/221212140707.htm

Unraveling the secrets of a good night's sleep

December 12, 2022

Science Daily/University of Tsukuba

A good night's sleep can work wonders for both mind and body. But what is it that determines how much we need to sleep, and what can cause us to sleep more deeply? In a new study, researchers from the University of Tsukuba have now provided some answers, revealing a signaling pathway within brain cells that regulates the length and depth of sleep.

"We examined genetic mutations in mice and how these affect their patterns of sleep," says senior author of the study, Professor Hiromasa Funato. "We identified a mutation that led to the mice sleeping much longer and more deeply than usual." The researchers found that this was caused by low levels of an enzyme called histone deacetylase 4 (HDAC4), which is known to suppress the expression of target genes.

Previous studies on HDAC4 have shown that it is greatly affected by the attachment of phosphate molecules in a process known as phosphorylation. When this occurs, HDAC4 tends to move away from the cell nucleus, and the suppression of certain proteins is reduced. The researchers were interested in whether this phosphorylation of HDAC4 would affect sleep.

"We focused on a protein called salt-inducible kinase 3, otherwise known as SIK3, which phosphorylates HDAC4," says Professor Funato. "We previously found that this protein has strong effects on sleep." The team found that when there was a lack of SIK3 or when HDAC4 was modified to prevent phosphorylation, the mice slept less. In contrast, when the mice had a more active version of SIK3, which increased the phosphorylation of HDAC4, they slept a lot more. They also identified a further protein, LKB1, which phosphorylates SIK3, and has similar sleep-suppressing effects when deficient.

"Our findings indicate that there is a signaling pathway within brain cells from LKB1 to SIK3 and then to HDAC4," says study co-senior author, Professor Masashi Yanagisawa. "This pathway leads to the phosphorylation of HDAC4, which promotes sleep, most probably because it affects the expression of sleep-promoting genes."

The team carried out further experiments to identify the brain cells in which these pathways regulate sleep. This involved altering the amounts of SIK3 and HDAC4 in different cell types and brain regions. The results indicated that signaling within the cells of the cortex regulates the depth of sleep, while signaling within the hypothalamus regulates the amount of deep sleep. For both brain regions, the excitatory neurons, which can activate other neurons, were identified as playing a key role.

These results provide an important insight into how sleep is regulated, which could potentially lead to a greater understanding of sleep disorders as well as the development of new treatments.

https://www.sciencedaily.com/releases/2022/12/221212140635.htm

Light therapy relieves fatigue syndrome in Multiple Sclerosis

December 12, 2022

Science Daily/Medical University of Vienna

Multiple Sclerosis (MS) is almost always accompanied by fatigue, a massive tiredness that is described by the vast majority of patients as the most distressing symptom. In a recent scientific study, a research group led by Stefan Seidel from the Department of Neurology at MedUni Vienna and AKH Vienna identified light therapy as a promising non-drug treatment option: patients included in the study showed a measurable improvement after just 14 days of use. The study results were recently published in the Multiple Sclerosis Journal -- Experimental, Translational and Clinical.

For the first time, Stefan Seidel's research team relied not only on surveys but also on objective measurements when selecting the test persons. For example, sleep-wake disorders were ruled out in the 26 participating MS patients, particularly with the assistance of various sleep medicine examinations. "In this manner, for example, we ensured that MS patients with fatigue do not suffer from sleep apnea or periodic leg movements during sleep. Both are sleep disorders that can lead to fatigue in everyday life," elaborated study leader Stefan Seidel.

Performance improvement

The test persons -- all patients of the Neurology Department at MedUni Vienna and AKH Vienna -- were equipped with commercially available light sources for self-testing at home: Half of the participants received a daylight lamp with a brightness of 10,000 lux, while the other half received an identical lamp that emitted a red light with an intensity of <300 lux due to a filter. While the red light used by the control group showed no effect, the researchers were able to observe measurable successes in the other group after only 14 days: The participants who used their 10,000 lux daylight lamp for half an hour every day showed improved physical and mental performance after only a short period of time. In addition, the group of participants who had consumed bright light displayed less daytime sleepiness in comparison with the other group.

Up to 99 percent of patients

Fatigue is a severe form of tiredness and fatigability that occurs in 75 to 99 percent of people with MS and is described as particularly distressing. Nerve damage triggered by MS is being discussed as the cause. In addition to behavioural measures, such as regular rest breaks, various medications are currently available to alleviate fatigue, but some of these are associated with severe side effects. "The findings from our study represent a promising non-drug therapeutic approach," Stefan Seidel affirms. However, the results still need to be confirmed in a subsequent larger-scale study. The exact background of the invigorating effect of light therapy on MS patients will also be the subject of further scientific research.

https://www.sciencedaily.com/releases/2022/12/221212140501.htm

Fearlessness can be learned

December 5, 2022

Science Daily/Ruhr-University Bochum

The absence of a certain serotonin receptor supports the reduction of previously learned fear responses.

The neurotransmitter serotonin plays a key role in both the onset and in the unlearning of fear and anxiety. A research team from the Department of General Zoology and Neurobiology headed by Dr Katharina Spoida and Dr Sandra Süß in the Collaborative Research Centre "Extinction Learning" at Ruhr University Bochum, Germany, has been investigating the underlying mechanisms. The researchers showed that mice lacking a specific serotonin receptor unlearn fear much faster than the wild type. The results of the study provide a viable explanation how drugs that are typically used for the treatment of post-traumatic stress disorder (PTSD) alter our brain activity. The ability to unlearn fear is often impaired in PTSD patients, making it more difficult to carry out therapies. The study was published in the journal Translational Psychiatry on 19 November 2022.

Fear responses triggered by everyday sensory input

People who have been affected by a traumatic experience sometimes suffer from a long lasting exaggerated fear response. In such cases, the fear response is triggered by certain sensory impressions that occur in our everyday environment and which then can become overwhelming. Experts refer to this condition as post-traumatic stress disorder (PTSD). In this disorder, it is not possible, or only with difficulty, for affected individuals to unlearn the once-learned connection between a neutral environmental stimulus and the learned fear response, which impairs the success of therapies.

Knowing that the neurotransmitter serotonin plays an important role in the development of fear, the research team explored its role in extinction learning, i.e. the unlearning of fear, in greater detail. To this end, they examined so-called knock-out mice that lack a certain serotonin receptor -- the 5-HT2C receptor -- due to genetic modifications. These mice learned in one day to associate a certain sound with a mild but unpleasant electrical stimulus. "As a result of this learning process, on the following day they showed a fear response that was characterized by a motionless pause as soon as the tone was played, which we refer to as 'freezing'," explains Katharina Spoida.

Absence of the receptor is an advantage

In the next step, the researchers repeatedly played the tone to the mice without applying the electrical stimulus. "Interestingly, we noticed that knock-out mice learned much faster that the tone does not predict the fear stimulus than mice who lacked this specific genetic modification," says Katharina Spoida. "Consequently, it looks like the absence of the serotonin receptor provides an advantage for extinction learning."

The researchers investigated this phenomenon in more detail and found that the knock-out mice showed changes in their neuronal activity in two different brain areas. One of these is a specific sub-region of the dorsal raphe nucleus (DRN), which is typically the main site of serotonin production in our brains. In addition, the researchers discovered aberrant neuronal activity in the so-called bed nucleus of the stria terminalis (BNST), which is a part of the so called extended amygdala. "In the knock-out mice, we first found an increased basal activity in certain serotonin-producing cells of the dorsal raphe nucleus. In a subsequent step, we showed that the absence of the receptor also alters neuronal activity in two subnuclei of the BNST, which ultimately supports extinction learning," describes first author Sandra Süß. The research results also indicate a connection between the two brain regions, which leads the scientists to assume that an interplay is significant for improved extinction learning.

Possible effect of medication revealed

The results of the study may reveal how drugs typically used in the treatment of PTSD affect the brain regions analysed in this study. "There are already drugs in clinical use that regulate the amount of available serotonin, so-called selective serotonin reuptake inhibitors, or SSRIs for short," points out Katharina Spoida.

"Taking these drugs over a prolonged period of time causes the relevant receptor to become less responsive to serotonin, similar to our knock-out model. Therefore, we assume that the changes we've described could be essential for the positive effect of SSRIs," adds Sandra Süß. The researchers hope that their findings will help to develop more targeted treatment strategies for PTSD patients in the future.

https://www.sciencedaily.com/releases/2022/12/221205104218.htm

Scientists discover secret to waking up alert and refreshed

Takeaway: Sleep longer and later, get exercise the day before, eat a low sugar, high carb breakfast

November 29, 2022

Science Daily/University of California - Berkeley

Do you feel groggy until you've had your morning coffee? Do you battle sleepiness throughout the workday?

You're not alone. Many people struggle with morning alertness, but a new study demonstrates that awaking refreshed each day is not just something a lucky few are born with. Scientists at the University of California, Berkeley, have discovered that you can wake up each morning without feeling sluggish by paying attention to three key factors: sleep, exercise and breakfast.

The findings come from a detailed analysis of the behavior of 833 people who, over a two-week period, were given a variety of breakfast meals; wore wristwatches to record their physical activity and sleep quantity, quality, timing and regularity; kept diaries of their food intake; and recorded their alertness levels from the moment they woke up and throughout the day. Twins -- identical and fraternal -- were included in the study to disentangle the influence of genes from environment and behavior.

The researchers found that the secret to alertness is a three-part prescription requiring substantial exercise the previous day, sleeping longer and later into the morning, and eating a breakfast high in complex carbohydrates, with limited sugar. The researchers also discovered that a healthy controlled blood glucose response after eating breakfast is key to waking up more effectively.

"All of these have a unique and independent effect," said UC Berkeley postdoctoral fellow Raphael Vallat, first author of the study. "If you sleep longer or later, you're going to see an increase in your alertness. If you do more physical activity on the day before, you're going to see an increase. You can see improvements with each and every one of these factors."

Morning grogginess is more than just an annoyance. It has major societal consequences: Many auto accidents, job injuries and large-scale disasters are caused by people who cannot shake off sleepiness. The Exxon Valdez oil spill in Alaska, the Three Mile Island nuclear meltdown in Pennsylvania and an even worse nuclear accident in Chernobyl, Ukraine, are well-known examples.

"Many of us think that morning sleepiness is a benign annoyance. However, it costs developed nations billions of dollars every year through loss of productivity, increased health care utilization, work absenteeism. More impactful, however, is that it costs lives -- it is deadly," said senior author Matthew Walker, UC Berkeley professor of neuroscience and psychology. "From car crashes to work-related accidents, the cost of sleepiness is deadly. As scientists, we must understand how to help society wake up better and help reduce the mortal cost to society's current struggle to wake up effectively each day."

Vallat, Walker and their colleagues published their findings last week in the journal Nature Communications. Walker, the author of the international bestseller, Why We Sleep, runs one of the world's preeminent sleep research labs, the Center for Human Sleep Science, and is a member of the Helen Wills Neuroscience Institute at UC Berkeley.

A personalized approach to eating

Walker and Vallat teamed up with researchers in the United Kingdom, the U.S and Sweden to analyze data acquired by a U.K. company, Zoe Ltd., that has followed hundreds of people for two-week periods in order to learn how to predict individualized metabolic responses to foods based on a person's biological characteristics, lifestyle factors and the foods' nutritional composition.

The participants were given preprepared meals, with different amounts of nutrients incorporated into muffins, for the entire two weeks to see how they responded to different diets upon waking. A standardized breakfast, with moderate amounts of fat and carbohydrates, was compared to a high protein (muffins plus a milkshake), high carbohydrate or high sugar (glucose drink) breakfast. The subjects also wore continuous glucose monitors to measure blood glucose levels throughout the day.

The worst type of breakfast, on average, contained high amounts of simple sugar; it was associated with an inability to wake up effectively and maintain alertness. When given this sugar-infused breakfast, participants struggled with sleepiness.

In contrast, the high carbohydrate breakfast -- which contained large amounts of carbohydrates, as opposed to simple sugar, and only a modest amount of protein -- was linked to individuals revving up their alertness quickly in the morning and sustaining that alert state.

"A breakfast rich in carbohydrates can increase alertness, so long as your body is healthy and capable of efficiently disposing of the glucose from that meal, preventing a sustained spike in blood sugar that otherwise blunts your brain's alertness," Vallat said

"We have known for some time that a diet high in sugar is harmful to sleep, not to mention being toxic for the cells in your brain and body," Walker added. "However, what we have discovered is that, beyond these harmful effects on sleep, consuming high amounts of sugar in your breakfast, and having a spike in blood sugar following any type of breakfast meal, markedly blunts your brain's ability to return to waking consciousness following sleep."

It wasn't all about food, however. Sleep mattered significantly. In particular, Vallat and Walker discovered that sleeping longer than you usually do, and/or sleeping later than usual, resulted in individuals ramping up their alertness very quickly after awakening from sleep. According to Walker, between seven and nine hours of sleep is ideal for ridding the body of "sleep inertia," the inability to transition effectively to a state of functional cognitive alertness upon awakening. Most people need this amount of sleep to remove a chemical called adenosine that accumulates in the body throughout the day and brings on sleepiness in the evening, something known as sleep pressure.

"Considering that the majority of individuals in society are not getting enough sleep during the week, sleeping longer on a given day can help clear some of the adenosine sleepiness debt they are carrying," Walker speculated.

"In addition, sleeping later can help with alertness for a second reason," he said. "When you wake up later, you are rising at a higher point on the upswing of your 24-hour circadian rhythm, which ramps up throughout the morning and boosts alertness."

It's unclear, however, what physical activity does to improve alertness the following day.

"It is well known that physical activity, in general, improves your alertness and also your mood level, and we did find a high correlation in this study between participants' mood and their alertness levels," Vallat said. "Participants that, on average, are happier also feel more alert."

But Vallat also noted that exercise is generally associated with better sleep and a happier mood.

"It may be that exercise-induced better sleep is part of the reason exercise the day before, by helping sleep that night, leads to superior alertness throughout the next day," Vallat said.

Walker noted that the restoration of consciousness from non-consciousness -- from sleep to wake -- is unlikely to be a simple biological process.

"If you pause to think, it is a non-trivial accomplishment to go from being nonconscious, recumbent and immobile to being a thoughtful, conscious, attentive and productive human being, active, awake, and mobile. It's unlikely that such a radical, fundamental change is simply going to be explained by tweaking one single thing," he said. "However, we have discovered that there are still some basic, modifiable yet powerful ingredients to the awakening equation that people can focus on -- a relatively simple prescription for how best to wake up each day."

It's not in your genes

Comparisons of data between pairs of identical and non-identical twins showed that genetics plays only a minor and insignificant role in next-day alertness, explaining only about 25% of the differences across individuals.

"We know there are people who always seem to be bright-eyed and bushy-tailed when they first wake up," Walker said. "But if you're not like that, you tend to think, 'Well, I guess it's just my genetic fate that I'm slow to wake up. There's really nothing I can do about it, short of using the stimulant chemical caffeine, which can harm sleep.

"But our new findings offer a different and more optimistic message. How you wake up each day is very much under your own control, based on how you structure your life and your sleep. You don't need to feel resigned to any fate, throwing your hands up in disappointment because, '… it's my genes, and I can't change my genes.' There are some very basic and achievable things you can start doing today, and tonight, to change how you awake each morning, feeling alert and free of that grogginess."

Walker, Vallat and their colleagues continue their collaboration with the Zoe team, examining novel scientific questions about how sleep, diet and physical exercise change people's brain and body health, steering them away from disease and sickness.

https://www.sciencedaily.com/releases/2022/11/221129143811.htm

Negative self-perception appears to self-perpetuate

November 29, 2022

Science Daily/Shinshu University

At the end of a bad day, how do you feel about yourself? The answer could indicate not only how your self-perception formed, but also how it renews, according to experimental results from a research group in Japan.

They published their findings on Oct. 10 in Cognitive Therapy and Research.

"People with psychiatric disorders including major depression tend to hold negative self-schema such as 'I am incompetent' and 'I am a loser in life,'" said corresponding author Noboru Matsumoto, associate professor in Shinshu University's Division of Psychology. Self-schemas are what a person thinks of themselves. "However, how people form and update self-schema and what individual differences are involved in these processes are unresolved issues in scientific research."

To investigate the formation and renewing of self-schema, the researchers designed a psychological experiment in which undergraduate students believed they were testing a machine learning-based personality assessment. After each question in a fictional psychological test, the participants were presented with one sentence of feedback on their personality traits, behavioral tendencies and future prospects. All participants received the same feedback in a random order. They then rated each feedback sentence on how well it applied to them. After completing the assessment, they were given a surprise memory test in which they had to recall the feedback received.

"We found two important factors are involved in self-schema formation and updating: emotional valence -- positive or negative -- of the event experienced and how much people think the event is consistent with their current self," said Matsumoto. "Cognitive reactivity, or the tendency to overreact when in a negative or depressive mood, was associated with greater self-schema updating."

The experiment is based on the mnemic neglect paradigm, which describes how people selectively forget negative information about themselves. People with psychological disorders, such as depression, are less likely to exhibit mnemic neglect and are more likely to remember the negative information. According to Matsumoto, people who already view themselves negatively are more likely to remember and incorporate negative feedback because it aligns with their already-established self-perception. This is more deeply enforced by cognitive reactivity, Matsumoto said, since people with negative self-schema are also more likely to take even minor negative information more personally.

To further explore how self-schema are established in the first place, the researchers also ran simulations of self-schema development.

"In contrast to laboratory settings, where the participants already hold well-established self-schemas, the simulation can demonstrate how self-schemas develop without previous knowledge," said 'Matsumoto. "The simulation allows us to mimic the influence of accumulated positive and negative experiences from early life on self-schema development. By manipulating parameters related to cognitive reactivity, we can evaluate how individual differences influence the dynamics of self-schema development."

From the simulations, the researchers found that when people with high cognitive reactivity experienced some negative events in early life, negative self-schema developed and strengthened -- even if they experienced many positive events later in life.

"These findings suggest why some individuals develop mental illnesses even in good environments," Matsumoto said, noting that longitudinal studies are needed to compare how well the simulations match to real life. "Altering the way people encode and integrate events into self-schema may enable the prevention and treatment of mental illness."

https://www.sciencedaily.com/releases/2022/11/221129112616.htm

Lucid dying: Patients recall death experiences during CPR

Detection of rhythmic brain waves suggestive of near-death experiences

November 7, 2022

Science Daily/NYU Langone Health / NYU Grossman School of Medicine

One in five people who survive cardiopulmonary resuscitation (CPR) after cardiac arrest may describe lucid experiences of death that occurred while they were seemingly unconscious and on the brink of death, a new study shows.

Led by researchers at NYU Grossman School of Medicine and elsewhere, the study involved 567 men and women whose hearts stopped beating while hospitalized and who received CPR between May 2017 and March 2020 in the United States and United Kingdom. Despite immediate treatment, fewer than 10% recovered sufficiently to be discharged from hospital.

Survivors reported having unique lucid experiences, including a perception of separation from the body, observing events without pain or distress, and a meaningful evaluation of life, including of their actions, intentions and thoughts toward others. The researchers found these experiences of death to be different from hallucinations, delusions, illusions, dreams or CPR-induced consciousness.

The work also included tests for hidden brain activity. A key finding was the discovery of spikes of brain activity, including so-called gamma, delta, theta, alpha and beta waves up to an hour into CPR. Some of these brain waves normally occur when people are conscious and performing higher mental functions, including thinking, memory retrieval, and conscious perception.

"These recalled experiences and brain wave changes may be the first signs of the so-called near-death experience, and we have captured them for the first time in a large study," says Sam Parnia, MD, PhD, the lead study investigator and an intensive care physician, who is also an associate professor in the Department of Medicine at NYU Langone Health, as well as the organization's director of critical care and resuscitation research."Our results offer evidence that while on the brink of death and in a coma, people undergo a unique inner conscious experience, including awareness without distress."

Identifying measureable electrical signs of lucid and heightened brain activity, together with similar stories of recalled death experiences, suggests that the human sense of self and consciousness, much like other biological body functions, may not stop completely around the time of death, adds Parnia.

"These lucid experiences cannot be considered a trick of a disordered or dying brain, but rather a unique human experience that emerges on the brink death," says Parnia. As the brain is shutting down, many of its natural braking systems are released. Known as disinhibition, this provides access to the depths of a person's consciousness, including stored memories, thoughts from early childhood to death, and other aspects of reality. While no one knows the evolutionary purpose of this phenomenon, it clearly reveals "intriguing questions about human consciousness, even at death," says Parnia.

The study authors conclude that although studies to date have not been able to absolutely prove the reality or meaning of patients' experiences and claims of awareness in relation to death, it has been impossible to disclaim them either. They say recalled experience surrounding death now merits further genuine empirical investigation without prejudice.

Researchers plan to present their study findings at a resuscitation science symposium that is part of the American Heart Association's Scientific Sessions 2022 taking place in Chicago on Nov. 6.

Some 25 hospitals in the U.S. and U.K. participated in the study, called AWARE II. Only hospitalized patients were enrolled to standardize the CPR and resuscitation methods used after cardiac arrest, as well as the recordings made of brain activity. Additional testimonies from 126 community survivors of cardiac arrest with self-reported memories were also examined in this study to provide greater understanding of the themes related to the recalled experience of death.

Parnia says further research is needed to more precisely define biomarkers of what is considered to be clinical consciousness, the human recalled experience of death, and to monitor the long-term psychological effects of resuscitation after cardiac arrest.

https://www.sciencedaily.com/releases/2022/11/221107083318.htm

The early bird may just get the worm

Verbal intelligence -- normally linked to evening types -- may be superior in morning risers despite previous thinking

November 4, 2022

Science Daily/University of Ottawa

Night owls may be looking forward to falling back into autumn standard time but a new study from the University of Ottawa has found Daylight Saving Time may also suit morning types just fine.

Research from Dr. Stuart Fogel, a cognitive neuroscientist, professor at the University of Ottawa's School of Psychology, and researcher at the Royal's Institute for Mental Health Research, is shedding light into how the impact of a person's daily rhythm and activity levels during both wake and sleep relate to human intelligence. Contrary to the adage "the early bird gets the worm," previous work suggests that evening types, or "owls," have superior verbal intelligence.

Yet, "once you account for key factors including bedtime and age, we found the opposite to be true, that morning types tend to have superior verbal ability," says Stuart Fogel, Director of the University of Ottawa Sleep Research Laboratory. "This outcome was surprising to us and signals this is much more complicated that anyone thought before."

Fogel's team identified individual's chronotype -- their evening or morning tendencies -- by monitoring biological rhythms and daily preferences. A person's chronotype is related to when in the day they prefer to do demanding things, from intellectual pursuits to exercise.

Young individuals are typically "evening types" while older individuals and those more regularly entrenched in their daily/nightly activities are likely "morning types." The juxtaposition here is that morning is critical for young people, especially school aged children and adolescents, who have their schedules set by their morning-type parents and their routines. This might be doing youngsters a disservice.

"A lot of school start times are not determined by our chronotypes but by parents and work-schedules, so school-aged kids pay the price of that because they are evening types forced to work on a morning type schedule," says Fogel.

"For example, math and science classes are normally scheduled early in the day because whatever morning tendencies they have will serve them well. But the AM is not when they are at their best due to their evening type tendencies. Ultimately, they are disadvantaged because the type of schedule imposed on them is basically fighting against their biological clock every day."

The study enlisted volunteers from a wide age range, who were rigorously screened to rule out sleep disorders and other confounding factors. They outfitted volunteers with a monitoring device to measure activity levels.

Establishing the strength of a person's rhythm, which drives intelligence, is key to understanding the results of this nuanced study, says Fogel, with a person's age and actual bedtime proving important factors.

"Our brain really craves regularity and for us to be optimal in our own rhythms is to stick to that schedule and not be constantly trying to catch up," adds Fogel.

https://www.sciencedaily.com/releases/2022/11/221104134547.htm

Take Control of Your Health: How to Be an Advocate for Yourself

Guest Post by Nicole Rubin nicole.rubin at insureabilities.com

Taking care of your health is one of the most important things you can do for yourself. Being an advocate for your own health means taking control, educating yourself, and asking questions. MindSpa has compiled a list of tips to help you become an advocate for your own health.

Find Your Healthcare Team

Finding the right healthcare professionals to trust and feel comfortable with is the first step in advocating for your own health. Do your research and identify different doctors within your insurance network, or ask friends and family members for their recommendations. Check online reviews to gain a better understanding of what you can expect from each doctor.

Learn About Your Condition

Once you find the right healthcare professionals, it’s important to educate yourself about any conditions that you may have. Researching information regarding treatment options and what other people are saying about them can be beneficial in choosing the best plan of action for yourself. Additionally, if there are any medications that your doctor prescribes, make sure to look up side effects so that you are aware of any potential issues.

Ask Questions

Going to the doctor can be a scary experience, especially with new doctors or follow-up appointments. Asking questions is one of the most important aspects of managing your health. Understand what steps and treatments need to be taken, as well as why certain tests are being recommended. Taking charge of your own medical care will help ensure that you get the best possible treatment and results.

Take Notes

Taking notes during appointments is a great way to remember important details and make sure all your questions are answered. Writing these notes down can help jog your memory when considering treatment plans or remembering instructions from doctors. Additionally, writing down any questions ahead of time ensures they will be addressed during the visit and makes the paperwork more straightforward at the end of the appointment.

Organize Your Medical Files

Organizing medical records into PDFs is an effective way to keep track of important information like test results, prescriptions, and treatment plans. With easy-to-use online features, users can securely sign and share documents with anyone they need, such as family members or healthcare providers, all through email. Click here for more info on how securely signing and organizing medical records in PDFs can make managing healthcare easier.

Engage Your Family and Friends

It’s also important to reach out to family and friends when going through difficult times related to physical or mental health issues. It’s okay not always feel strong enough on our own. Talking to someone else who understands can offer support when dealing with challenging times associated with chronic illnesses or disabilities. Connecting with loved ones will provide comfort during tough moments while also providing the motivation needed in order to stay focused on recovery goals.

Being an advocate for your own health requires an investment of time and effort, but it is essential for achieving ultimate physical and mental well-being. Taking control by finding the right healthcare professionals, educating yourself on conditions and treatments available, archiving medical records electronically, and taking advantage of secure online medical services can help anyone become a better advocate for their own health. With this approach, navigating through the medical world becomes more manageable and efficient.

The Beauty of Having Great Posture

Guest Post by Nicole Rubin

Good posture is important for a variety of reasons. First and foremost, it helps to keep your bones and joints in alignment. This goes a long way to preventing stress and strain on your muscles and ligaments and helps to prevent long-term painful conditions such as arthritis. Proper posture aids with balance, too, meaning fewer falls.

And by having your shoulders back, you’re opening up your chest, allowing you to breathe easier. This means more oxygen, which leads to healthier cells and a lower chance of disease. Good posture gives you more energy too, which creates more opportunities for exercise.

With all these great benefits, you can see why posture is too important to ignore. Read on for some ideas from MindSpa.

Tips for Improving Your Posture

Stand up straight.

That may sound obvious, but for many of us, slouching has become our fallback way of standing. Make sure you distribute your weight evenly and avoid putting more weight on one foot.

Keep your shoulders back and relaxed.

Avoid rounding your shoulders or slumping forward. Instead, try to hold them back but not stiffly.

Be mindful of your core muscles.

Your core muscles, like those in your abdomen and back, play a big role in maintaining good posture. Try tightening those muscles several times throughout the day.

Avoid sitting too long.

Sitting too long can lead to bad posture and poor balance. Remind yourself to stand and stretch at regular intervals.

Visit a chiropractor.

A professional chiropractor can check your posture and let you know if you’re in need of alignment to help keep you standing straight. They can also offer exercises you can do to help with your core and with teaching you tips for improving posture. It’s important to bring your medical records with you. Put them all in one PDF file by using a PDF converting tool. If you have multiple files that you want to extract portions from, then click here for more info on a free tool that can help. Simply place the divider where you want to split the page and save the files separately. Then, you’ll have a completed file that is easy to share with your chiropractor. 

Working and Better Posture

Poor posture at work can make you sluggish, tired, uncomfortable, and unproductive. Sitting for long periods of time in front of our computer screen is bad for your back, neck, joints and muscles, and circulation.

The first step you should take is to invest in an ergonomically designed chair and desk. An ergonomic chair will give you lumbar support, which prevents slouching and strain on the lower back. The backrest should be 12-19 inches across. It should have sufficient padding, adjustable armrests, and the ability to swivel. Your desk should have enough leg room for you to cross your legs, and you should be able to sit at your desk with both feet on the floor though a footrest can be used too. Teeter notes that a sit-stand desk is highly recommended since being sedentary for too long can lead to back strain, high blood pressure, obesity, and diabetes.

Download an app to your smartphone to remind you to sit or stand straight or to get up from your chair. It’s easy for time to get away from you when you’re working on a project that demands your attention, so having a reminder can keep you from slouching over your keyboard.

Women’s Health recommends purchasing a posture-correcting device, like a posture brace to wear under your clothes. Though they aren’t recommended for more than an hour per day since your core muscles may get sluggish, they can help remind you of how it feels to stand straight.

How well you sleep can also affect your posture. If you are tired, you are more likely to slump or slouch. Try using MindSpa to control your light and sound experience at bedtime and wake up feeling relaxed and ready to go!

How Posture Affects Your Confidence

Correct posture will make you appear more confident and self-assured, while poor posture can make you appear lazy, unsure of yourself, and weak. And poor posture lessens your ability to breathe properly, which can lead to anxiety.

Focus on Your Poster and Feel Better Overall

Your posture is so much more important than you give it credit for. It affects your health both in the short and long term, as well as your own sense of self and how others perceive you. Commit right now to improving your posture, both sitting and standing, working and relaxing. You’ll be amazed at how much better you’ll feel.

A consistent lack of sleep negatively impacts immune stem cells, increasing risk of inflammatory disorders and heart disease

September 21, 2022

Science Daily/The Mount Sinai Hospital / Mount Sinai School of Medicine

Chronic, insufficient sleep can negatively affect immune cells, which may lead to inflammatory disorders and cardiovascular disease, according to a new study from the Icahn School of Medicine at Mount Sinai. More specifically, consistently losing an hour and a half of sleep a night potentially increases the risk.

The research, published September 21 in the Journal of Experimental Medicine,is the first to show that sleep alters the structure of DNA inside the immune stem cells that produce white blood cells -- also known as immune cells -- and this can have a long-lasting impact on inflammation and contribute to inflammatory diseases. Immune cells fight infection, but if the number of these cells gets too high, they overreact and cause inflammation. The study is also the first to show that catching up on sleep doesn't reverse the effects of sleep disruption.

"This study begins to identify the biological mechanisms that link sleep and immunological health over the long-term. It shows that in humans and mice, disrupted sleep has a profound influence on the programming of immune cells and rate of their production, causing them to lose their protective effects and actually make infections worse -- and these changes are long-lasting. This is important because it is yet another key observation that sleep reduces inflammation and, conversely, that sleep interruption increases inflammation," says lead author Filip Swirski, PhD, Director of the Cardiovascular Research Institute at Icahn Mount Sinai. "This work emphasizes the importance of adults consistently sleeping seven to eight hours a day to help prevent inflammation and disease, especially for those with underlying medical conditions."

A team of investigators analyzed 14 healthy adults who regularly sleep eight hours a night. First, researchers monitored them sleeping at least eight hours a night for six weeks. They drew their blood and analyzed their immune cells. Then, the same group of adults reduced their sleep time by 90 minutes every night for six weeks, and had their blood and immune cells reanalyzed. At the end of the study researchers compared the blood and cell samples from the full night's sleep and restricted sleep periods. All participants had significant changes in their immune cells (also known as hematopoietic cells) due to a lack of sleep -- there were more of them, and the DNA structure was altered. After six weeks of sleep restriction, they had an increased number of immune cells.

Researchers also analyzed sleep in mouse models. Groups of mice were either allowed to sleep undisturbed, or had sleep fragmentation, where they were awakened throughout the night for 16 weeks. Then, mice with sleep fragmentation went through uninterrupted sleep recovery for ten weeks. Investigators took immune stem cells and immune cells from mice during these undisturbed, fragmented, and sleep recovery phases, analyzed them and compared them at the end of the experiment. Results in mice were consistent with results in humans. They showed that all mice with fragmented sleep had significant changes to their immune stem cells, producing an increased number of immune cells, and also showed evidence of rewiring and reprogramming. A notable finding from the mouse group was that even after sleep recovery, the immune stem cells retained this rewiring structure, and they continued to produce additional white blood cells, making the mice susceptible to inflammation and disease.

"Our findings suggest that sleep recovery is not able to fully reverse the effects of poor-quality sleep. We can detect a molecular imprint of insufficient sleep in immune stem cells, even after weeks of recovery sleep. This molecular imprint can cause the cells to respond in inappropriate ways leading to inflammation and disease," says co-lead investigator Cameron McAlpine, PhD, Assistant Professor of Medicine (Cardiology) at Icahn Mount Sinai. "It was surprising to find that not all clusters of stem cells responded to insufficient sleep in the same way. There were some stem cell clusters that proliferated and grew in number, while other clusters became smaller. This reduction in overall diversity and aging of the immune stem cell population is an important contributor to inflammatory diseases and cardiovascular disease."

https://www.sciencedaily.com/releases/2022/09/220921104752.htm

People who are 'night owls' could have greater risk of type 2 diabetes and heart disease than those who are 'early birds'

September 20, 2022

Science Daily/The Physiological Society

Are you an early bird or a night owl? Our activity patterns and sleep cycles could influence our risk of diseases, such as type 2 diabetes and heart disease. New research published in Experimental Physiology found wake/sleep cycles cause metabolic differences and alter our body's preference for energy sources. The researchers found that those who stay up later have a reduced ability to use fat for energy, meaning fats may build-up in the body and increase risk for type 2 diabetes and cardiovascular disease.

The metabolic differences relate to how well each group can use insulin to promote glucose uptake by the cells for storage and energy use. People who are 'early birds' (individuals who prefer to be active in the morning) rely more on fat as an energy source and are more active during the day with higher levels of aerobic fitness than 'night owls'. On the other hand, 'night owls' (people who prefer to be active later in the day and night) use less fat for energy at rest and during exercise.

Researchers from Rutgers University, New Jersey, USA classified participants (n=51) into two groups (early and late) based on their 'chronotype' -- our natural propensity to seek activity and sleep at different times. They used advanced imaging to assess body mass and body composition, as well as insulin sensitivity and breath samples to measure fat and carbohydrate metabolism.

Participants were monitored for a week to assess their activity patterns across the day. They ate a calorie and nutrition-controlled diet and had to fast overnight to minimise dietary impact on the results. To study fuel preference, they were tested while at rest before completing two 15-minute bouts of exercise: one moderate and one high intensity session on a treadmill. Aerobic fitness levels were tested through an incline challenge where the incline was raised 2.5% every two minutes until the participant reached a point of exhaustion.

Researchers found that early birds use more fat for energy at both rest and during exercise than night owls. Early birds were also more insulin sensitive. Night owls, on the other hand, are insulin resistant, meaning their bodies require more insulin to lower blood glucose levels, and their bodies favoured carbohydrates as an energy source over fats. This group's impaired ability to respond to insulin to promote fuel use can be harmful as it indicates a greater risk of type 2 diabetes and/or heart disease. The cause for this shift in metabolic preference between early birds and night owls is yet unknown and needs further investigation.

Senior author Professor Steven Malin, Rutgers University, New Jersey, USA said:

"The differences in fat metabolism between 'early birds' and 'night owls' shows that our body's circadian rhythm (wake/sleep cycle) could affect how our bodies use insulin. A sensitive or impaired ability to respond to the insulin hormone has major implications for our health. This observation advances our understanding of how our body's circadian rhythms impact our health. Because chronotype appears to impact our metabolism and hormone action, we suggest that chronotype could be used as a factor to predict an individual's disease risk."

"We also found that early birds are more physically active and have higher fitness levels than night owls who are more sedentary throughout the day. Further research is needed to examine the link between chronotype, exercise and metabolic adaptation to identify whether exercising earlier in the day has greater health benefits."

https://www.sciencedaily.com/releases/2022/09/220920100754.htm

Survey finds stress and worry over the state of the world keeps some Americans up at night

Many partake in certain habits like looking at screens before bed, which can be detrimental to healthy sleep

September 14, 2022

Science Daily/Ohio State University Wexner Medical Center

A new national survey by The Ohio State University Wexner Medical Center finds many Americans are losing sleep over stress and worry about the current state of the world. After a global pandemic, polarizing political division and more than two years of turbulent events, nearly one in five survey respondents report struggling to fall asleep at night.

"Here at Ohio State Wexner Medical Center, there was a 29% increase in referrals for insomnia from 2018 to 2021," said Dr. Aneesa Das, professor of internal medicine. "Stress can increase your heart rate, increase your blood pressure, make you have an upset stomach and cause muscle tension. All of those things increase our alertness, making it harder to fall asleep."

The survey also found many Americans try to mitigate sleep issues by using habits that may be detrimental to a good night's sleep. Nearly half of Americans say they scroll their phones right before bed and 37% fall asleep with the TV on.

"Our circadian drive is that central clock telling us when we're supposed to be awake and asleep, and that is driven by light more than anything," said Das. "When we use our smartphones and our TVs right before bed, we increase that bright light exposure at the wrong time."

Instead, Das suggests increasing natural light exposure by getting outside during the day as much as possible. Once the sun sets, limiting light exposure is essential to obtaining better sleep. Also, consistent exercise during the week is key to helping your body get on an optimal sleep routine.

Other simple behavioral adjustments that can help improve sleep patterns include:

• Keeping your bedroom cool, dark and quiet

• Spending time in bed only when it is time to sleep

• Using cognitive behavioral therapies like meditation and muscle relaxation

• Keeping bedtimes and wake times consistent, even on the weekends

If you're unable to improve your sleep, experts recommend speaking with your primary care physician as a first step. They can help determine if additional methods, like sleep restriction, may be beneficial or if the insomnia could be a symptom of an underlying health condition.

https://www.sciencedaily.com/releases/2022/09/220914102252.htm

Can the flu shot reduce your risk of stroke?

September 7, 2022

Science Daily/American Academy of Neurology

Getting an annual flu shot may be associated with a lower risk of stroke, according to a study published in the September 7, 2022, online issue of Neurology®, the medical journal of the American Academy of Neurology.

"Studies have shown that getting the flu increases your risk of having a stroke, but research is still being collected on whether getting the flu vaccine can help protect against a stroke," said study author Francisco J. de Abajo, MD, MPH, PhD, of the University of Alcalá in Madrid, Spain. "This observational study suggests that those who have a flu shot have a lower risk of stroke. To determine whether this is due to a protective effect of the vaccine itself or to other factors, more research is needed."

The study looked at ischemic stroke, which is caused by a blockage of blood flow to the brain and is the most common type of stroke.

For the study, researchers looked at a health care database in Spain and identified people who were at least 40 years old and had a first stroke over a 14-year period. Each person who had a stroke was compared to five people of the same age and sex. There were 14,322 people who had a stroke and 71,610 people who did not have a stroke.

Then the researchers looked at whether people had received the influenza vaccine at least 14 days before the stroke or before that same date for those who did not have a stroke.

A total of 41.4% of those who had a stroke had received the flu shot, compared to 40.5% of those who did not have a stroke. But the people who got the shot were more likely to be older and to have other conditions such as high blood pressure and high cholesterol that would make them more likely to have a stroke. Once researchers adjusted for those factors, they found that those who received a flu shot were 12% less likely to have a stroke than those who did not.

The researchers also looked at whether the pneumonia vaccine had any effect on the risk of stroke and found no protective effect.

"These results are yet another reason for people to get their yearly flu shot, especially if they are at an increased risk of stroke," de Abajo said. "To be able to reduce your risk of stroke by taking such a simple action is very compelling."

Since the study was observational, it does not prove that getting the flu shot reduces the risk of stroke. It only shows an association. There could be other factors that were not measured that could affect the risk of stroke.

https://www.sciencedaily.com/releases/2022/09/220907192600.htm

How changes in length of day change the brain and subsequent behavior

Role of key neurons, which alter function in response to seasonal changes in light exposure

September 7, 2022

Science Daily/University of California - San Diego

Seasonal changes in light -- longer days in summer, shorter in winter -- have long been associated with human behaviors, affecting everything from sleep and eating patterns to brain and hormonal activity. Seasonal affective disorder (SAD) is a prime example: A type of depression related to diminished exposure to natural sunlight, typically occurring during winter months and more often at higher latitudes when daylight hours are shortest.

Bright light therapy has proven an effective remedy for treating SAD, plus maladies such as non-seasonal major depression, postpartum depression and bipolar disorder, but how seasonal changes in day length and light exposure affect and alter the brain at the cellular and circuit levels has kept scientists largely in the dark.

In a new study, publishing September 2, 2022 in Science Advances, researchers at University of California San Diego School of Medicine used a mouse model to illuminate a process in which affected neurons switch expression of neurotransmitters in response to day length stimuli, triggering related behavioral changes.

The work was led by senior study author Davide Dulcis, PhD, associate professor in the Department of Psychiatry at UC San Diego School of Medicine and a member of the Center for Circadian Biology at UC San Diego.

Tucked within the hypothalamus of the human brain is a small structure called the suprachiasmatic nucleus (SCN), each consisting of approximately 20,000 neurons. (The average human brain contains roughly 86 billion neurons and another 85 billion non-neuronal cells.)

The SCN is the body's timekeeper, regulating most circadian rhythms -- physical, mental and behavioral changes that follow a 24-hour cycle and affect everything from metabolism and body temperature to when hormones are released. The SCN operates based on input from specialized photosensitive cells in retina, which communicate changes in light and day length to our body.

In the new study, Dulcis and colleagues describe how SCN neurons coordinate with each other to adapt to different lengths of daylight, changing at cellular and network levels. Specifically, they found that in mice, whose brains function similarly to humans, the neurons changed in mix and in expression of key neurotransmitters that, in turn, altered brain activity and subsequent daily behaviors.

Seasonal changes in light exposure have also been shown to alter the number of neurotransmitter-expressing neurons in the paraventricular nucleus (PVN), a region of the brain that plays essential roles in controlling stress, metabolism, growth, reproduction, immune and other autonomic functions.

"The most impressive new finding in this study is that we discovered how to artificially manipulate the activity of specific SCN neurons and successfully induce dopamine expression within the hypothalamic PVN network," said Dulcis.

"We revealed novel molecular adaptations of the SCN-PVN network in response to day length in adjusting hypothalamic function and daily behavior," added first author Alexandra Porcu, PhD, a member of Dulcis' lab. "The multi-synaptic neurotransmitter switching we showed in this study might provide the anatomical/functional link mediating the seasonal changes in mood and the effects of light therapy."

The authors suggest their findings provide a novel mechanism explaining how the brain adapts to seasonal changes in light exposure. And because the adaptation occurs within neurons exclusively located in the SCN, the latter represents a promising target for new treatments for disorders associated with seasonal changes in light exposure.

https://www.sciencedaily.com/releases/2022/09/220907093419.htm