How people feel about their sleep matters to their well-being
August 4, 2023
Science Daily/University of Warwick
How people feel about their sleep has a greater impact on their well-being than what sleep-tracking technology says about their sleep quality, research led by the University of Warwick has found.
Across a two-week period, over 100 participants aged 18-22 years were asked to keep a daily sleep diary about the previous night's sleep, including what time they went to bed, time they got ready to fall asleep, the amount of time it took them to fall asleep, what time they woke up, what time they got out of bed, and how satisfied they were with their sleep in general.
Five times throughout the following day, participants were asked to rate their positive and negative emotions and how satisfied they were with their life. Participants also wore an actigraph on their wrist which measures a person's movement, for the duration of the study, to estimate their sleep patterns and rest cycles.
Researchers compared the actigraphy data with the participants' perceptions of their sleep and how they felt throughout the following day. They wanted to find out how fluctuations from people's usual sleep patterns and quality are related to their mood and life satisfaction the next day.
Lead author Dr Anita Lenneis, from the University of Warwick's Department of Psychology, said: "Our results found that how young people evaluated their own sleep was consistently linked with how they felt about their well-being and life satisfaction.
"For example, when participants reported that they slept better than they normally did, they experienced more positive emotions and had a higher sense of life satisfaction the following day. However, the actigraphy-derived measure of sleep quality which is called sleep efficiency was not associated with next day's well-being at all.
"This suggests there is a difference between actigraphy-measured sleep efficiency and people's own perception of their sleep quality in how they link to people's evaluations of their well-being."
Professor Anu Realo, from the Department of Psychology at the University of Warwick added: "Our findings are consistent with our previous research that identified people's self-reported health, and not their actual health conditions, as the main factor associated with their subjective well-being and especially with life satisfaction.
"It's people's perception of their sleep quality and not the actigraphy-based sleep efficiency which matters to their well-being."
Overall, the study suggests that evaluating your sleep positively may contribute to a better mood on the next day.
"Even though a sleep tracking device might say that you slept poorly last night, your own perception of your sleep quality may be quite positive. And if you think that you slept well, it may help better your mood the next day," Dr Lenneis added.
"On the contrary, if a sleep tracker tells you that you slept well, but you did not experience the night as such, this information may help you to reassess how well you actually slept. A sleep tracker offers information about your sleep which is typically not accessible whilst being asleep. So, it may improve your subjective perception of last night's sleep and thereby your overall next day's well-being."
https://www.sciencedaily.com/releases/2023/08/230804123712.htm
How the gut signals to the brain
In a first, scientists define five types of colon neurons specialized for sending different signals to the brain
August 3, 2023
Science Daily/Harvard Medical School
Scientists define five types of colon neurons specialized for sending different signals to the brain.
The gut-brain connection is a complicated two-way signaling cascade that is responsible for keeping the digestive system working properly and can cause problems when it breaks down. A key part of that axis is the colon, which extracts water and nutrients from food and transports waste out of the body. This crucial organ is implicated in a range of gastrointestinal conditions, including constipation, diarrhea, pain, and inflammation.
Now, in a first, researchers at Harvard Medical School have defined five distinct subtypes of sensory neurons in the colon that carry signals to the brain.
In a new study, conducted in mice and published Aug. 3 in Cell, the researchers found that some neurons are dedicated to sensing gentle forces, such as substances moving through the colon, while others sense more intense ones, such as pain.
The researchers say that, if confirmed in humans, their findings could help scientists develop more effective therapies to treat conditions that arise when this colon-brain sensing system goes awry.
"Patients often complain about sensation and pain in the gastrointestinal system, yet we don't know a lot about the sensory neurons that innervate the gut and allow us to respond to different stimuli," said lead author Rachel Wolfson, a research fellow in neurobiology at HMS and a gastroenterology fellow at Massachusetts General Hospital.
From skin to colon
David Ginty and scientists in his lab have spent many years studying how sensory neurons in the skin communicate with the brain to form our sense of touch. They have developed precise genetic tools that label subtypes of sensory neurons and used these tools to uncover basic information about the structure, organization, and function of skin-sensing neurons.
Yet even as scientific knowledge about touch neurons has grown, very little research has focused on understanding the neurons in other parts of the body, including the gastrointestinal system.
"We've learned a lot about the neurons that go to the skin, but the properties of neurons that project to other organs like the colon have remained poorly understood," said Ginty, the Edward R. and Anne G. Lefler Professor of Neurobiology in the Blavatnik Institute at HMS and senior author on the new paper.
To tackle this understudied area, Ginty teamed up with Wolfson, a neurobiologist and clinical expert on the gastrointestinal system.
Wolfson took genetically labeled mouse models developed in the Ginty lab and repurposed them to study neurons in the colon. She discovered that five subtypes of sensory neurons in the skin are also found in the colon. However, colon and touch neurons had distinct shapes, and the subtypes of colon neurons also varied from each other in form.
"We know that form underlies function, so the fact that the colon neurons look different from each other made us think that they have different functions," Wolfson said.
To investigate function, Wolfson stretched the colon with a balloon -- mimicking naturally occurring distension -- and recorded activity in the distinct types of neurons.
Two types responded to gentle forces, similar to the slight stretching that might happen when digested food or stool moves through the colon. Two other types responded to intense forces, such as more extreme stretching. When Wolfson artificially activated these high-force neurons, the mice behaved as if they were in pain. When she removed the neuron with the highest force threshold, the pain response diminished. Triggering inflammation in the mice caused one of the pain-sensing neuron subtypes to become even more reactive.
Interestingly, these roles mapped onto the roles of neurons in the skin, suggesting that function may be conserved across organ systems.
The study provides critical insight into the basic neurobiological mechanisms of colon sensation.
"For the first time, we've been able to figure out the anatomy, physiology, and functions of neurons that innervate the colon," Ginty said.
Towards therapies for GI problems
In the short term, the researchers want to understand why colon neurons look different from their skin counterparts, and how these differences in form translate into differences in the way they behave.
"This finding is really provocative and provides a whole other direction for the work around understanding how the neurons convert mechanical forces into electrical signals, which is the currency of the nervous system," Ginty said.
In the longer term, Wolfson plans to study the neurons in other parts of the gastrointestinal tract. She also wants to explore how colon neurons respond to other stimuli such as toxins or a lack of blood flow, which can cause abdominal pain.
While the results would first have to be confirmed in humans, the researchers say their work could one day inform the development of better therapies for various gastrointestinal conditions.
"We've known about the innervation of the gut for 100 years, but modern neuroscience tools allow us to dig in and understand how it all works, and that's going to serve as a platform for therapeutic approaches to treating colon problems," Ginty said.
Targeting low-force neurons could be helpful for treating motility-related conditions like constipation and diarrhea, while targeting high-force neurons could be useful for treating pain that originates in the colon. Of particular interest is the neuron subtype that is sensitive to inflammation, which is a source of pain for patients with inflammatory bowel disease.
"Having a way to target these neurons to treat a patient's pain while we're getting the inflammation under control with anti-inflammatory medications is a huge therapeutic need," Wolfson said.
https://www.sciencedaily.com/releases/2023/08/230803113020.htm
Irregular sleep patterns associated with harmful gut bacteria
August 2, 2023
Science Daily/King's College London
New research has found irregular sleep patterns are associated with harmful bacteria in your gut.
The study, published today in The European Journal of Nutrition,by researchers from King's College London and ZOE, the personalised nutrition company, is the first to find multiple associations between social jet lag -- the shift in your internal body clock when your sleeping patterns change between workdays and free days -- and diet quality, diet habits, inflammation and gut microbiome composition in a single cohort.
Previous research has shown that working shifts disrupts the body clock and can increase risk of weight gain, heart problems and diabetes. However, there is less awareness that our biological rhythms can be affected by smaller inconsistencies in sleeping patterns due to waking early with an alarm clock on workdays, for example, compared to waking naturally on non-workdays for people working regular hours.
Senior author Dr Wendy Hall from King's College London said: "We know that major disruptions in sleep, such as shift work, can have a profound impact on your health. This is the first study to show that even small differences in sleep timings across the week seems to be linked to differences in gut bacterial species. Some of these associations were linked to dietary differences but our data also indicates that other, as yet unknown, factors may be involved. We need intervention trials to find out whether improving sleep time consistency can lead to beneficial changes in the gut microbiome and related health outcomes."
The composition of the microbes in your gut (microbiome) may negatively or positively affect your health by producing toxins or beneficial metabolites. Specific species of microbes can correspond to an individual's risk of long-term health conditions such as diabetes, heart disease and obesity. The microbiome is influenced by the food you consume which makes the diversity of your gut adjustable.
In a cohort of 934 people from the ZOE PREDICT study, the largest ongoing nutritional study of its kind, researchers assessed blood, stool and gut microbiome samples as well as glucose measurements in those whose sleep was irregular compared to those who had a routine sleep schedule. While previous studies into the association between social jet lag and metabolic risk factors have been done in populations with obesity or diabetes, this cohort consisted of mainly lean and healthy individuals with most getting more than seven hours sleep per night throughout the week.
Researchers found that just a 90-minute difference in the timing of the midpoint of sleep -- the halfway point between sleep time and wake-up time -- is associated with differences in gut microbiome composition.
Having social jet lag was associated with lower overall diet quality, higher intakes of sugar-sweetened beverages, and lower intakes of fruits and nuts, which may directly influence the abundance of specific microbiota in your gut.
Three out of the six microbiota species more abundant in the social jet lag group have 'unfavourable' associations with health. These microbes are associated with poor diet quality, indicators of obesity and cardiometabolic health, and markers in your blood related to higher levels of inflammation and cardiovascular risk.
First author Kate Bermingham, PhD, from King's College London and senior nutrition scientist at ZOE, said: "Sleep is a key pillar of health, and this research is particularly timely given the growing interest in circadian rhythms and the gut microbiome. Even a 90-minute difference in the mid-point of sleep can encourage microbiota species which have unfavourable associations with your health."
Previous research has found social jetlag is associated with weight gain, chronic illness and mental fatigue.
Dr Sarah Berry from King's College London and chief scientist at ZOE added: "Maintaining regular sleep patterns , so when we go to bed and when we wake each day, is an easily adjustable lifestyle behaviour we can all do, that may impact your health via your gut microbiome for the better."
https://www.sciencedaily.com/releases/2023/08/230802003415.htm
Women and men react differently to strain and stress
July 31, 2023
Science Daily/University of Würzburg
Does anyone still remember the initial phase of the Corona pandemic in 2020? When shops, restaurants, cinemas, and theatres remained closed. When meetings with friends and relatives were prohibited. When school lessons had to take place at home in the children's rooms. When there was no question of traveling.
Presently, most people seem to have long forgotten these times. Yet, the various corona measures taken by politicians are likely to have caused enormous stress for many. The fear for the job, the worry about sick relatives, the nervous strain when parents and children sit together in a small apartment and have to reconcile home office and homeschooling: All this has not remained without effects, as numerous studies show.
The crucial factor is anxiety
How and to what extent have these experiences affected the mental health and quality of life of women and men in the first year of the COVID-19 pandemic? This has been investigated by a research team of the University and the University Hospital Würzburg. In detail, the scientists were interested in the relationship between worries about the workplace and about other people with a person's own mental health problems such as anxiety and depression and with their quality of life in general, how these are influenced by the support from friends or at work -- and whether the results show differences between men and women.
The findings are unambiguous: in this complex of different variables and influencing factors, anxiety plays a central part. There are, however, distinct gender-specific differences: "In men, anxiety increases along with concerns about the job, an effect which does not show in women. On the other hand, we were able to register an increase in anxiety levels in women parallel to an increase in their worries about family and friends," says Grit Hein. In addition, the study shows that women in such times respond positively to support from friends and family by experiencing enhanced quality of life. In men, this phenomenon did not manifest itself.
Data on the influence of gender were lacking
Grit Hein is Professor of Translational Social Neuroscience at the Clinic and Polyclinic for Psychiatry, Psychosomatics and Psychotherapy at the University Hospital. She and her postdoc Martin Weiß led the study, the results of which have now been published in the journal Scientific Reports.
"In the past, numerous studies have investigated the influence of psychosocial factors such as support from friends and colleagues and financial, professional or personal worries on mental health and the quality of life. Yet, data on whether these correlations are the same for men and women were lacking," says Grit Hein, explaining the background to the study. Broadening earlier studies, the Würzburg research team has therefore now examined the influence of these factors in relation to gender.
A study with around 2,900 participants
The team obtained the relevant information from a large group of test subjects: the participants of the so-called STAAB study. This study comprises a cohort of around 5,000 randomly selected volunteers from the general population of Würzburg and originally focused on the development of cardiovascular diseases. During the COVID-19 pandemic, the program was spontaneously expanded to include the psychosocial impacts of the pandemic, the lockdown, and other side effects.
A total of 2,890 people (1,520 women and 1,370 men) took part in the survey. Their ages ranged from 34 to 85 years, with a median of 60 years. Between June and October 2020, they had to fill out an extensive questionnaire about their mental health. Among other things, they were asked to provide information about how strongly they felt supported by their social environment, their colleagues and superiors, and whether they had someone with whom they could discuss their problems. They were also asked to what extent bans on the contact with parents and grandparents burdened them and how much stress they felt at work or at school. Financial problems or worries about them were the subject of further questions.
To evaluate the data, Hein and her team used a special method: the so-called network analysis. "Analyses based on a network approach enable a graphical representation of all variables as individual nodes," Hein explains. Thus, it is possible to identify variables that are particularly related to other variables. The network can, for example, show complex relationships between symptoms of different mental disorders and thus explain possible comorbidities.
Results fit traditional gender norms
Grit Hein and Martin Weiß were hardly surprised by the results. "The observation that men are more strongly associated with work and women more strongly with family and friends can be traced back to traditional gender norms and roles," Hein explains. Hence, men usually feel more affected by job insecurity and unemployment, which leads to higher psychological stress. Women, on the other hand, experience more strain when they feel that they are neglecting their family.
It is also plausible that women cope better psychologically when they receive support from friends and family: "This is in line with the traditional female family role, which includes a stronger tendency to maintain close social contacts and to seek social support in order to reduce stress and increase well-being," says Hein.
Even though these findings are unambiguous, the study leaders point to a number of limitations. The most important: "Since the COVID-19 pandemic presented a very specific context, it remains to be clarified whether our results are transferable to general pandemic-independent situations." One finding, however, is indisputable: "Our results underline the need to consider social aspects in therapeutic interventions in order to improve the mental health of women and men."
https://www.sciencedaily.com/releases/2023/07/230731110718.htm
Routinely drinking alcohol may raise blood pressure even in adults without hypertension
Every additional alcoholic beverage may increase blood pressure over the years, finds new analysis
July 31, 2023
Science Daily/American Heart Association
Even in adults without hypertension, blood pressure readings may climb more steeply over the years as the number of daily alcoholic drinks rise, according to an analysis of seven international research studies published today in Hypertension, an American Heart Association journal.
With the statistical power of seven international research studies, this analysis confirms for the first time there was a continuous increase in blood pressure measures in both participants with low and high alcohol intake. Even low levels of alcohol consumption were associated with detectable increases in blood pressure levels that may lead to a higher risk of cardiovascular events.
"We found no beneficial effects in adults who drank a low level of alcohol compared to those who did not drink alcohol," said senior study author Marco Vinceti, M.D., Ph.D., a professor of epidemiology and public health in the Medical School of the University of Modena and Reggio Emilia University in Italy and an adjunct professor in the department of epidemiology at Boston University's School of Public Health. "We were somewhat surprised to see that consuming an already-low level of alcohol was also linked to higher blood pressure changes over time compared to no consumption -- although far less than the blood pressure increase seen in heavy drinkers."
"Our analysis was based on grams of alcohol consumed and not just on the number of drinks to avoid the bias that might arise from the different amount of alcohol contained in 'standard drinks' across countries and/or types of beverages," said study co-author Tommaso Filippini, M.D., Ph.D., an associate professor of epidemiology and public health in the Medical School of the University of Modena and Reggio Emilia in Italy, and affiliate researcher at the University of California Berkeley School of Public Health.
Researchers reviewed the health data for all participants across the seven studies for more than five years. They compared adults who drank alcohol regularly with non-drinkers and found:
Systolic (top number) blood pressure rose 1.25 millimeters of mercury (mm Hg) in people who consumed an average of 12 grams of alcohol per day, rising to 4.9 mm Hg in people consuming an average of 48 grams of alcohol per day. (In the U.S., 12 ounces of regular beer, 5 ounces of wine or a 1.5 ounce shot of distilled spirits contains about 14 grams of alcohol. Usual alcohol content differs in alcohol available in other countries.)
Diastolic (bottom number) blood pressure rose 1.14 mm Hg in people consuming an average of 12 grams of alcohol per day, rising to 3.1 mm Hg in people consuming an average of 48 grams of alcohol per day. These associations were seen in males but not in females. Diastolic blood pressure measures the force against artery walls between heartbeats and is not as strong a predictor of heart disease risk in comparison to systolic.
"Alcohol is certainly not the sole driver of increases in blood pressure; however, our findings confirm it contributes in a meaningful way. Limiting alcohol intake is advised, and avoiding it is even better," Vinceti said.
Although none of the participants had high blood pressure when they enrolled in the studies, their blood pressure measurements at the beginning did have an impact on the alcohol findings.
"We found participants with higher starting blood pressure readings, had a stronger link between alcohol intake and blood pressure changes over time. This suggests that people with a trend towards increased (although still not "high") blood pressure may benefit the most from low to no alcohol consumption," said study co-author Paul K. Whelton, M.D., M.Sc., the Show Chwan Chair in Global Public Health in the department of epidemiology at Tulane University's School of Public Health and Tropical Medicine in New Orleans and president of the World Hypertension League. Whelton is also the chair of the American Heart Association's 2017 Hypertension Practice Guidelines and a member of the writing committee for the Association's 2021 Scientific Statement on Management of Stage 1 Hypertension in Adults.
According to American Heart Association recommendations, if you don't drink already, don't start. If you do drink, talk with your doctor about the benefits and risks of consuming alcohol in moderation. The Association also does not recommend drinking any form of alcohol to gain potential health benefits. Instead, follow the Association's lifestyle and health metrics for optimal cardiovascular health called Life's Essential 8: eat healthy food, be physically active, don't smoke, get enough sleep, maintain a healthy weight, and control cholesterol, blood sugar and blood pressure levels.
Study details and background:
Researchers analyzed data from seven, large, observational studies involving 19,548 adults (65% men), ranging in age from 20 to their early 70s at the start of the studies.
The studies were conducted in the United States, Korea and Japan, and published between 1997 and 2021. None of the participants had previously been diagnosed with high blood pressure or other cardiovascular diseases, diabetes, liver disease, alcoholism or binge drinking.
Usual alcoholic beverage intake was recorded at the beginning of each study and the researchers translated this information into a usual number of grams of alcohol consumed daily. The researchers used a new statistical technique that allowed them to combine results from several studies and plot a curve showing the impact of any amount of alcohol typically consumed on changes in blood pressure over time.
Systolic blood pressure, the top number in a blood pressure reading, measures the force against the artery walls when the heart contracts. It rises steadily with age and is a strong predictor of cardiovascular disease risk. Effective blood pressure management is vital to reduce, prevent or delay the development of high blood pressure.
https://www.sciencedaily.com/releases/2023/07/230731110716.htm
Half the population to have a mental health disorder by 75
July 31, 2023
Science Daily/University of Queensland
Scientists analyzed data from more than 150,000 adults across 29 countries between 2001 and 2022 with results demonstrating the high prevalence of mental health disorders, with 50 per cent of the population developing at least one disorder by the age of 75.
A global study co-led by researchers from The University of Queensland and Harvard Medical School has found one in two people will develop a mental health disorder in their lifetime.
Professor John McGrath from UQ's Queensland Brain Institute, Professor Ronald Kessler from Harvard Medical School, and their colleagues from 27 other countries, analysed data from more than 150,000 adults across 29 countries between 2001 and 2022, taken from the largest ever coordinated series of face-to-face interviews -- the World Health Organisation's World Mental Health Survey initiative.
Lead author Professor McGrath said the results demonstrate the high prevalence of mental health disorders, with 50 per cent of the population developing at least one disorder by the age of 75.
"The most common were mood disorders such as major depression or anxiety," Professor McGrath said.
"We also found the risk of certain mental disorders differed by sex."
The 3 most common mental health disorders among women:
Depression
Specific phobia (a disabling anxiety that interferes with daily life)
Post-traumatic stress (PTSD)
The 3 most common mental health disorders among men:
Alcohol abuse
Depression
Specific phobia
The research also found mental health disorders typically first emerge in childhood, adolescence or young adulthood.
"The peak age of first onset was at 15 years old, with a median age of onset of 19 for men and 20 for women," Professor McGrath said.
"This lends weight to the need to invest in basic neuroscience to understand why these disorders develop."
Professor Kessler said investment was also needed in mental health services with a particular focus on young people.
"Services need to be able to detect and treat common mental disorders promptly, and be optimised to suit patients in these critical parts of their lives," Professor Kessler said.
"By understanding the age at which these disorders commonly arise, we can tailor public health interventions and allocate resources to ensure that appropriate and timely support is available to individuals at risk."
The researchers said the outcomes provide valuable insights into the frequency and timing of mental disorder onset based on many different populations.
The study is published in The Lancet Psychiatry.
https://www.sciencedaily.com/releases/2023/07/230731110734.htm
Some people's brain function still affected by Long COVID years after infection
July 21, 2023
Science Daily/King's College London
UK researchers have found that people with longer-term COVID-19 symptoms including brain fog showed reduced performance in tasks testing different mental processes up to two years after infection with the virus.
Researchers from King's College London looked at whether infection with COVID-19 affected performance in two rounds of online cognitive testing that took place in 2021 and 2022. Data was collected for over 3,000 participants of the COVID Symptom Study Biobank study, across 12 tasks that tested memory, attention, reasoning, processing speed and motor control.
The participants whose test scores were most affected by COVID-19 were those who had experienced symptoms related to the virus for 12 weeks or more. In these people, the effect of COVID-19 on test accuracy was comparable in size to the effect of a 10-year increase in age.
There was no significant improvement in these test scores between the two rounds of testing, which took place nine months apart. By the second round of testing, the average time since participants' initial COVID-19 infection was almost two years.
Digging deeper into the analysis, the researchers separated participants by whether they felt fully recovered following COVID-19 infection. People who felt fully recovered after COVID-19 infection performed similarly to those who had not had the virus at all. In contrast, participants who did not feel fully recovered after infection had lower task accuracy scores on average.
Lead author Dr Nathan Cheetham, a Senior Postdoctoral Data Scientist at King's College London said:
"Our findings suggest that, for people who were living with long-term symptoms after having COVID-19, the effects of the coronavirus on mental processes such as the ability to recall words and shapes are still detectable at an average of almost two years since their initial infection.
"However, the result that COVID had no effect on performance in our tests for people who felt fully recovered, even if they'd had symptoms for several months and could be considered as experiencing 'long COVID', was good news. This study shows the need to monitor those people whose brain function is most affected by COVID-19, to see how their cognitive symptoms continue to develop and provide support towards recovery."
Professor Claire Steves, a Professor of Ageing and Health at King's College London, added:
"We used sensitive tests to measure speed and accuracy across a range of brain challenges. This study shows that some individuals have measurable changes in these tests after COVID-19 going on for nearly two years. The fact remains that two years on from their first infection, some people don't feel fully recovered and their lives continue to be impacted by the long-term effects of the coronavirus. We need more work to understand why this is the case and what can be done to help."
https://www.sciencedaily.com/releases/2023/07/230721113224.htm
How to Build a Self-Care Routine That Fits Your Busy Schedule
Guest Post by Nicole Rubin
Self-care has become a buzzword that is rightfully gaining more attention. Taking care of your own needs is important to maintain good mental and physical health. However, with busy schedules and tight budgets, it can be challenging to work self-care into your life. But there are ways to do so without sacrificing much time or money. Here, Mind Spa presents some ideas to get you started.
Enjoy Nature More Often
Spending time in nature is a simple yet effective way to engage in self-care. You do not need any equipment or money to enjoy the great outdoors. Nature has a calming effect that can help reduce stress and anxiety. Spending time in green spaces has been shown to improve mood, increase creativity, and boost overall well-being. Take a walk in a park or forest, go for a hike, or simply sit in a garden and soak up the natural beauty around you.
Discover Meditation
Meditation reduces stress and anxiety and increases mindfulness. It is a simple practice that can be done anywhere without any equipment or money. Find a quiet place, close your eyes, focus on your breath, and try to clear your mind. Free guided meditation apps are also available online to help you get started.
Disconnect from Social Media
In today's digital age, it is easy to get caught up in social media and spend countless hours scrolling through feeds. While it may seem harmless, excessive social media use can take a toll on your mental health. Try setting aside a designated time each day to check your accounts and then unplug for the rest of the day. This will give you a break from the constant barrage of information and allow you to focus on other activities that bring you joy.
Express Your Gratitude
Fostering positive relationships is an essential element of self-care that we should prioritize. One way to achieve this is by showing our gratitude towards our loved ones. Try creating custom cards to express your appreciation and showcase your creativity.
Additionally, taking a few minutes each day to reflect on the good things in your life and expressing gratitude for them can help you feel more connected and fulfilled.
Make Improving Your Sleep a Priority
Good-quality sleep is essential for both physical and mental health. Lack of sleep can lead to fatigue, irritability, and poor concentration. To ensure a better night’s rest, establish a consistent bedtime routine. Avoid electronics before bed, create a relaxing environment, and don’t drink caffeine or alcohol. Although Mind Spa is one electronic worth using. The glasses and headphones create the perfect sleeping environment to guide you into deep sleep right away.
Prioritizing better sleep will help you feel more rested and energized throughout the day, so invest in a new mattress that provides you with support and comfort. When searching for a memory foam mattress, consider your sleeping positions and pain levels into consideration so you find something that meets your needs. You can even try out your mattress for up to 100 days to make sure it’s the right fit!
Adopt a Better Diet
Eating a healthy and balanced diet is crucial for physical and mental well-being. Nourishing your body with whole foods can help improve energy levels, mood, and cognitive function. Incorporate more fruits, vegetables, and whole grains into your diet. Cut back on processed and sugary foods that can cause energy crashes and mood swings. Making small changes to your diet can have a big impact on how you feel.
Get Rid of Clutter
Clutter can be overwhelming and stressful. It can make it difficult to focus and can even affect your mood. Take some time each day to eliminate clutter in your living spaces. This can be as simple as clearing off your desk or organizing your closet. A clean and organized space can help you feel more positive and focused.
If you have kids, get them involved. Let them pick out some colorful storage containers and work together to ensure everything has a place. That way it will be easier for them to not just clean up, but organize, after they use items.
Set Limits on Your Time
Establishing boundaries is a challenging yet essential aspect of self-care. Saying no to things that do not serve you is an act of self-love. Set limits on your time and energy and prioritize activities that bring you joy. This can be difficult, especially if you are used to putting others' needs before your own. But establishing boundaries is crucial for maintaining good mental health and well-being.
Find Simple Self-Care Strategies that Work for You
Self-care does not have to be time-consuming or expensive. There are many simple yet effective ways to work self-care into your life. Spending more time in nature, expressing gratitude, and eliminating clutter are just some of the ways you can take care of yourself. Prioritizing self-care is an essential aspect of a healthy and fulfilling life.
High-quality sleep promotes resilience to depression and anxiety
July 13, 2023
Science Daily/University of York
Research has shown quality sleep can help bolster resilience to depression and anxiety.
The study, led by researchers at the University of York, highlights that chronic stress is a major risk factor for a number of mental health disorders, including depression and pathological anxiety, but high-quality sleep and coping strategies -- such as the ability to reframe a situation to see the positive side -- can help to prevent poor mental health when faced with negative or stressful experiences.
The research studied data from over 600 participants during the COVID-19 pandemic in 2020 -- an extended stressful period of time. They aimed to test the theory that coping strategies supported positive mental health outcomes, which could be strengthened by high-quality sleep.
Emma Sullivan, PhD student from the Department of Psychology at the University of York, said: "As the COVID-19 pandemic has been a prolonged period of stress for people across the entire world, it offered us with a unique context with which to address our research questions.
"This is the first study to investigate the ways in which positive coping strategies and sleep quality influence depression and anxiety when experiencing a real-world chronic stressor. We found that better sleep quality was associated with fewer symptoms of both depression and anxiety during the initial months of the COVID-19 pandemic.
"These findings highlight the importance of targeting both positive coping strategies and sleep quality when enduring periods of chronic stress."
The team analysed data from the Boston College Daily Sleep and Well-being Survey where participants regularly self-reported their sleep quality and mental well-being during the pandemic.
They also completed a baseline demographic survey to obtain information such as their age, gender and ethnicity. As well as collecting information on participants' sleep and mental well-being, the surveys also collected a wealth of additional information such as participants' alcohol consumption, their quarantine status and physical activity levels.
Dr Scott Cairney, PhD supervisor on the project from the Department of Psychology at the University of York, said: "We have known for a long time that high-quality sleep is associated with better health and wellbeing outcomes, but we wanted to know whether this would change if sleep and coping strategies were put under intense and prolonged periods of stress, as it was for so many during the pandemic."
"We found that sleep plays a hugely important role in the management of chronic stress and can sustain well-being over a long period of time, reducing symptoms of depression and anxiety."
https://www.sciencedaily.com/releases/2023/07/230713141922.htm
Online searches point to growing prevalence of nature-related phobias in urban populations
July 11, 2023
Science Daily/University of Turku
According to a new study led by the University of Turku in Finland, internet searches indicate a growing prevalence of various biophobias across the world. Countries with larger urban populations show interest in a broader range of nature-related phobias, supporting the idea that urban living may be linked with fear and disgust towards nature.
The renowned naturalist E. O. Wilson proposed the idea that humans have an innate instinct to connect with nature and other lifeforms, a concept that is generally referred to as biophilia. However, many people also show the opposite reaction, manifesting an instinctive and sometimes even irrational fear towards certain organisms or elements of nature. Arachnophobia (fear of spiders) and ophidiophobia (fear of snakes) are generally considered among the most common forms of specific phobias in the realm of nature-related phobias, or biophobias.
"Some forms of biophobia are considered to have an evolutionary utility, as they would have helped our ancestors avoid encounters with potentially harmful organisms, but many people also exhibit fearful responses towards organisms that pose no tangible threat, potentially leading to excessive anxiety and avoidance of interactions with nature" says Dr Stefano Mammola, an ecologist from the Italian National Research Council and co-author of the study. "Nature-related phobias are thought to be increasing in modern societies, and while some researchers have proposed this change may be linked to a growing disconnection from nature due to urban living, the extent and drivers of such changes remain poorly understood."
This situation is partly driven by the fact that information on the prevalence of biophobias in modern populations is scarce. To address this challenge, the researchers turned to another source of information -- internet searches.
"The internet has become a prime source of information for almost any aspect of our daily lives, and it is plausible that people suffering from a form of biophobia may use the internet to assess their condition and identify ways to cope with it," argues lead author, Dr Ricardo Correia, who is an Assistant Professor at the Biodiversity Unit of the University of Turku in Finland.
The authors assessed internet search interest for 25 different forms of biophobia, and for another set of 25 other phobias unrelated with nature as a comparison group. Indeed, the authors found that interest in biophobias is increasing worldwide for 17 of the 25 biophobias, albeit at a slower pace than what was observed for other specific phobias for which searches are also increasing. Importantly, the number of biophobias with recorded search interest on a country level was positively associated with the number of venomous species in the country and the proportion of the country's population living in urban areas, but negatively associated with the growth of urban population in the country.
"Our results suggest that a wider prevalence of various biophobias is found in countries that have large and long-established urban populations" says Dr. Correia. "These results support earlier hypotheses suggesting a link between urban living and a disconnection with nature, driven by the extinction of natural experiences. This is ultimately reflected in fear and disgust towards other lifeforms. These reactions can negatively affect people's well-being, but also have consequences for how people perceive and support the preservation of nature in their surroundings."
https://www.sciencedaily.com/releases/2023/07/230711133203.htm