Being kind to yourself has mental and physical benefits
February 6, 2019
Science Daily/University of Exeter
Taking time to think kind thoughts about yourself and loved ones has psychological and physical benefits, new research suggests.
A study by the Universities of Exeter and Oxford has found that taking part in self-compassion exercises calms the heart rate, switching off the body's threat response. Previous studies have shown that this threat response damages the immune system. Researchers believe the ability to switch off this response may lower the risk of disease.
In the study, published in the journal Clinical Psychological Science, 135 healthy University of Exeter students were divided into five groups, and members of each group heard a different set of audio instructions. The team took physical measurements of heart rate and sweat response, and asked participants to report how they were feeling. Questions included how safe they felt, how likely they were to be kind to themselves and how connected they felt to others.
The two groups whose instructions encouraged them to be kind to themselves not only reported feeling more self-compassion and connection with others, but also showed a bodily response consistent with feelings of relaxation and safety. Their heart rates dropped and the variation in length of time between heartbeats -- a healthy sign of a heart that can respond flexibly to situations. They also showed lower sweat response.
Meanwhile, instructions that induced a critical inner voice led to an increased heart rate and a higher sweat response -- consistent with feelings of threat and distress.
First author Dr Hans Kirschner, who conducted the research at Exeter, said: "These findings suggest that being kind to oneself switches off the threat response and puts the body in a state of safety and relaxation that is important for regeneration and healing."
Lead researcher Dr Anke Karl, of the University of Exeter, said: "Previous research has found that self-compassion was related to higher levels of wellbeing and better mental health, but we didn't know why.
"Our study is helping us understand the mechanism of how being kind to yourself when things go wrong could be beneficial in psychological treatments. By switching off our threat response, we boost our immune systems and give ourselves the best chance of healing. We hope future research can use our method to investigate this in people with mental health problems such as recurrent depression."
The recordings that encouraged self-compassion were a "compassionate body scan" in which people were guided to attend to bodily sensations with an attitude of interest and calmness; and a "self-focused loving kindness exercise" in which they directed kindness and soothing thoughts to a loved one and themselves.
The three other groups listened to recordings designed to induce a critical inner voice, put them into a "positive but competitive and self-enhancing mode," or an emotionally neutral shopping scenario.
All the audio recordings were 11 minutes long.
While people in both the self-compassion and positive but competitive groups reported greater self-compassion and decreased self-criticism, only the self-compassion groups showed the positive bodily response.
The signs of this were reduced sweat response and heart rate slowed by two to three beats per minute on average, compared to the groups listening to critical voice recordings. The self-kindness groups also showed increased hear rate variability -- a sign of a healthy heart that is able to adapt to a range of situations.
Co-author Willem Kuyken, Professor of Clinical Psychology at the University of Oxford, said: "These findings help us to further understand some of our clinical trials research findings, where we show that individuals with recurrent depression benefit particularly from mindfulness-based cognitive therapy when they learn to become more self-compassionate.
"My sense is that for people prone to depression, meeting their negative thoughts and feelings with compassion is a radically different way -- that these thoughts are not facts.
"It introduces a different way of being and knowing that is quite transformative for many people."
The researchers now plan to extend their research by studying the physiological responses in individuals with recurrent depression.
The researchers stress that the study was conducted in healthy people, so their findings do not mean that people with depression would experience the same improvements from one-off exercises. They did not investigate another important feature of self-compassion, the ability to directly repair mood or distress. Further research is necessary to address these two open points.
https://www.sciencedaily.com/releases/2019/02/190206200344.htm
The interplay between relationships, stress, and sleep
February 6, 2019
Science Daily/Wiley
A new study documents how the quality of a person's romantic relationship and the life stress he or she experiences at two key points in early adulthood (at age 23 and 32) are related to sleep quality and quantity in middle adulthood (at age 37).
Investigators found that people who have positive relationship experiences in early adulthood experience fewer, less disruptive stressful life events at age 32, which in turn predicts better sleep quality at age 37. Sleep is a shared behavior in many romantic relationships, and it is a strong contender for how relationships "get under the skin" to affect long-term health. The study's findings add to a growing body of literature showing that one of the important ways in which relationships impact individuals is by reducing the occurrence and severity of life stress.
"Although a large body of evidence shows that relationships are important for health, we are just beginning to understand how the characteristics of people's close relationships affect health behaviors, such as sleep," said lead author Chloe Huelsnitz, a PhD candidate at the University of Minnesota. "The findings of our study suggest that one way that relationships affect health behavior is through their effects on individuals' stress."
https://www.sciencedaily.com/releases/2019/02/190206091407.htm
A gut feeling for mental health
February 4, 2019
Science Daily/VIB (the Flanders Institute for Biotechnology)
The first population-level study on the link between gut bacteria and mental health identifies specific gut bacteria linked to depression and provides evidence that a wide range of gut bacteria can produce neuroactive compounds.
In their manuscript entitled 'The neuroactive potential of the human gut microbiota in quality of life and depression' Jeroen Raes and his team studied the relation between gut bacteria and quality of life and depression. The authors combined faecal microbiome data with general practitioner diagnoses of depression from 1,054 individuals enrolled in the Flemish Gut Flora Project. They identified specific groups of microorganisms that positively or negatively correlated with mental health. The authors found that two bacterial genera, Coprococcus and Dialister, were consistently depleted in individuals with depression, regardless of antidepressant treatment. The results were validated in an independent cohort of 1,063 individuals from the Dutch LifeLinesDEEP cohort and in a cohort of clinically depressed patients at the University Hospitals Leuven, Belgium.
Prof Jeroen Raes (VIB-KU Leuven): 'The relationship between gut microbial metabolism and mental health is a controversial topic in microbiome research. The notion that microbial metabolites can interact with our brain -- and thus behaviour and feelings -- is intriguing, but gut microbiome-brain communication has mostly been explored in animal models, with human research lagging behind. In our population-level study we identified several groups of bacteria that co-varied with human depression and quality of life across populations.'
Previously, Prof Raes and his team identified a microbial community constellation or enterotype characterized by low microbial count and biodiversity that was observed to be more prevalent among Crohn's disease patients. In their current study, they surprisingly found a similar community type to be linked to depression and reduced quality of life.
Prof Jeroen Raes (VIB-KU Leuven): 'This finding adds more evidence pointing to the potentially dysbiotic nature of the Bacteroides2 enterotype we identified earlier. Apparently, microbial communities that can be linked to intestinal inflammation and reduced wellbeing share a set of common features.'
The authors also created a computational technique allowing the identification of gut bacteria that could potentially interact with the human nervous system. They studied genomes of more than 500 bacteria isolated from the human gastrointestinal tract in their ability to produce a set of neuroactive compounds, assembling the first catalogue of neuroactivity of gut species. Some bacteria were found to carry a broad range of these functions.
Mireia Valles-Colomer (VIB-KU Leuven): 'Many neuroactive compounds are produced in the human gut. We wanted to see which gut microbes could participate in producing, degrading, or modifying these molecules. Our toolbox not only allows to identify the different bacteria that could play a role in mental health conditions, but also the mechanisms potentially involved in this interaction with the host. For example, we found that the ability of microorganisms to produce DOPAC, a metabolite of the human neurotransmitter dopamine, was associated with better mental quality of life.'
These findings resulted from bioinformatics analyses and will need to be confirmed experimentally, however, they will help direct and accelerate future human microbiome-brain research.
Jeroen Raes and his team are now preparing another sampling round of the Flemish Gut Flora Project that is going to start next spring, five years after the first sampling effort.
https://www.sciencedaily.com/releases/2019/02/190204114617.htm
New knowledge could help predict and prevent depression
January 31, 2019
Science Daily/Aarhus University
Researchers have demonstrated that people with the highest genetic propensity are over two and a half times as likely to be treated in a psychiatric hospital for depression compared to people with the lowest propensity. This knowledge could be utilized to strengthen preventative efforts for those who are at risk.
In Denmark, 15.5 per cent of woman and nine per cent of men receive treatment for depression at a psychiatric hospital at some stage of their lives. Depression is a common but very serious condition which is very costly for both the individual and society as a whole.
Researchers have now completed a study in which they followed 34,500 Danes for up to 20 years and measured their genetic risk for developing depression.
"The study showed that the risk of being treated for depression at a psychiatric hospital was more than two and a half times higher for people with a high polygenic risk score," explains professor at iPSYCH and contributor to the study Esben Agerbo.
Polygenetic means that the disease is not connected to only one disease gene, but to many genes. Put another way, it means there are many genes that determine whether a person is predisposed to developing depression.
Easier to identify people
"We know that depression is partly determined by genetic factors, and today it's possible to measure the genetic propensity directly -- rather than having to rely on family history as a way of guessing at genetic disposition for developing depression," explains Esben Agerbo.
The polygenetic score was not related to factors such as mild, moderate, severe or psychotic symptoms, treatment setting or age at the first hospital visit, which could mean that these aspects are determined more by environmental factors.
The results of the study have just been published in the scientific journal JAMA Psychiatry.
"Our hope is that by utilising genetic information in conjunction with known risk factors in the environment, we will be able to develop better methods to identify people who are at risk of developing depression," says postdoc at iPSYCH, Katherine L. Musliner, who is behind the study.
However, the results also show that the relationship between genetics and mental illness is complex. There is no ' depression gene' and even those with the highest genetic propensity will not necessarily develop depression.
"The ability to identify people with an increased risk of developing depression is useful, because it will make it possible for us to target preventative efforts towards the people who will benefit most from them," says Katherine L. Musliner.
https://www.sciencedaily.com/releases/2019/01/190131101047.htm
How to Enjoy Restorative Sleep While Being Treated for Cancer
By: Scott Sanders
When you’re in the midst of cancer treatment, healthful, restorative sleep is crucial for your well-being. Not only does slumber help you physically, it’s a key to your mental wellness. Here’s how to ensure you get the sleep you need without resorting to prescription medications.
Healing power
The world we live in can lead you to believe sleep is a waste of time, especially since you don’t appear to be accomplishing anything while snoozing. However, sleep is necessary for healingthe body and mind. Your body appears to go through a restoration process while you sleep, helping you recover from the previous day’s events and preparing you for the next morning. Your bones, skin, and even your brain don’t manage as well when you try to go with insufficient sleep, and on top of that, your immune function is reduced. It’s also a strain on heart health, more difficult to stay at a healthy weight, and your liver can be stressed, creating a situation where your body can struggle to detoxify itself.
US News points out sleep is linked with how our bodies regulate cell growth, which makes some scientists all the more inclined to encourage cancer patients toward full nights of high-quality sleep. Unfortunately, some research indicates many patients face sleep deprivationin conjunction with cancer treatment. Thankfully, there are many things you can do to improve your slumber, and snag those much-needed z’s.
Sleep-friendly environment
Ensuring your bedroom is conducive to a good night’s sleep is a great starting point. Begin with the general atmosphere of the room. Is it cool and comfortable? Some experts feel the optimal sleep temperatureis around 65 degrees, and you should adjust your thermostat accordingly. A dark room is also helpful, so consider installing appropriate window treatments. Having clean, refreshing air can boost sleep quality as well, especially if you have allergies or asthma. Check that your air filters are changed routinely to maintain good in-home air quality, and use filters designed to help clear your air of allergens; filters with a MERV rating of at least 11are recommended in order to reduce 95 percent of the airborne debris, like mold spores and pet dander, that threaten your sleep and overall health.
Catch some sunshine
A dark, cool, comfortable room can help you sleep at night, and the other side of that coin is enjoying sunlight in the daytime can help keep your body rhythm on track. Getting some sunshine, especially in the morning hours, can improve your sleep by regulating serotonin and cortisol release, encouraging your body to wind down come nighttime. It’s an opportunity to boost your vitamin D production as well, which some studies indicate can contribute to better sleep at night. What’s more, Stanford Medicine notes a littlegreen spaceappears to go a long way toward improving sleep, so consider spending time in the morning sitting on your porch and admiring the trees, taking a stroll through the neighborhood with your dog, or settling onto a park bench and feeding the birds.
Find a healthy routine
Sunlight is just one facet of triggering your body toward a healthy sleep cycle. You can also help set your body’s clock much in the way you would for a child, by embracing a set sleep schedule. Most people do best with 7 to 9 hours of sleep, although depending on your situation and biological makeup, you may need to break it into routine nap sessions. Some people find a single sleep session of a few hours offset by several naps through the day fits best, and some people benefit from planning several napping periods over the course of 24 hours.
Whatever schedule fits, a bedtime routine can encourage your mind and body to relax. For instance, try doing some meditation exercises, listening to restful music, or sipping some herbal tea. There are soothing poemsyou can read, or if you need to express yourself, consider journaling. By doing the same thing at the same time on your chosen schedule, it’s a signal to your body and mind that sleep is coming.
When you’re in cancer treatment, sufficient slumber is vital. Evaluate your environment, spend time in the sun, and embrace a healthy routine. Your mind and body need to heal, and sleep can help.