Black Garlic – Benefits and How to Make
By Beth Beck
Contributed by https://kitchennin.com/black-garlic/
Do you know garlic? I guess your answer will be yes. But I assume the garlic you know is the white garlic you are used to. But I am referring to the black garlic, which is more beneficial and a flavorful way to achieve a more satisfying meal. It is beginning to make a wave in the culinary industry, and due to its incredible health benefits, I think it is essential you know about them, especially if you are a more adventurous eater.
What is Black Garlic?
Going into a little bit of long history about black garlic, its use as a high valued medicinal and culinary product was more popular in Asian countries like Korea, Japan, and Thailand. Korea is often said to be the place where black garlic originated from, where its process was thought to have been developed over several centuries.
According to historical records, black garlic was said to be used as a diuretic, antibiotic, digestive aid, anti-parasitic, and a wide range of several other ailments. It is widely known for the anti-oxidant properties it possesses.
Today, black garlic is mostly used for its exceptional flavor and texture as a superior quality ingredient. It is also becoming more popular for its nutritional value that, in a way, cannot be compared to raw garlic. Black Garlic simply refers to aging fresh garlic that has gone through a long time of fermentation process under highly controlled temperature and humidity.
The properties of a typical Black Garlic as compared to raw garlic include the following;
• Higher in Anti-oxidants
• Easier to digest
• Sweet and Tangy
• No Garlic breath
• Mild immune Boosting effects
• Higher in some minerals
The Health Benefits of Black Garlic
As you might have been informed already, garlic, in general, is discovered to possess a good number of health benefits. Some of the health benefits of black garlic are discussed below;
1. It helps to lower Cholesterol
Cholesterol is vital to the human body, but at the same causes heart disease when it is too high. Research has shown that black garlic has an excellent ability to lower the bad cholesterol, that is, the LDL cholesterol. This ability to lower LDL cholesterol helps to reduce the risk of stroke, heart disease, and premature death.
Black garlic has a higher concentration of some compounds as compared to raw garlic, such as the S-allyl cysteine compound which is a natural component of raw garlic and a derivative of amino acid cysteine. It has been discovered via a scientific study that people who had a daily intake of black garlic extract for a minimum of 3 months had a significant reduction in their LDL while increasing the good cholesterol. It was also found out that protein B present in the blood lipids was lowered, which is a strong sign of reducing the risk of heart disease.
2. It helps to strengthen the Immune system
For various diseases and infections to be prevented, the immune system has to be strong. That is, the stronger the immune system is, the stronger the fight against infections and diseases in the body system. Black garlic can be a vital ingredient in the diet of a person with a weak immune system as it helps strengthen the system. The white blood cells responsible for the immune response of the body are better stimulated with an intake of black garlic.
3. Protection against diseases
Researchers have found black garlic to contain just as twice of the anti-oxidant properties present in raw garlic. These anti-oxidants are present to protect the body cells against an invasion and also slow down the aging process. Studies are still being conducted to determine how effective black garlic can be in fighting against chronic diseases.
4. Lowers blood pressure
Black garlic also contains a high level of organosulfur compounds. These compounds are present in forms of diallyl sulfide, diallyl disulfide, and diallyl trisulfide. These organosulfur compounds in black garlic help to relax the blood vessels, which consequently lower the blood pressure in the body. It is usually suggested for patients with high blood pressure to take 2 to 4 black garlic containing tablets daily.
5. Fights against Cancer
One significant health impact of black garlic is its ability to fight against cancer in the body. Any part of the body can be affected by cancer, and it is as a result of rapid cell division, growth, and multiplication. Black garlic is often administered to cancer patients medically offering a longer life span as it fights against cancer.
Black garlic can reduce the growth and multiplication of cancer cells in the body. It helps in controlling cancer conditions such as liver, colon, lung, stomach, and breast cancers. Black garlic prevents the proteins involved in the rapid cell division from being produced by getting rid of the signals that produce the proteins.
6. Black Garlic May Help Diabetics
Black garlic has also been found to have the ability to treat diabetes by regulating the level of sugar in the blood. It helps to reduce the effects of some complications that come with diabetes. The more the antioxidants present in black garlic, the higher the rate of curing diabetes when taken. Black garlic possesses just the right amount to cure diabetes.
7. Contains Vitamins and other nutrients
The compound, allicin, which is responsible for the health benefits of garlic in general, is also present in black garlic. Black garlic contains a lesser amount (about 30 times less) of S-allyl-cysteine which could be dangerous to the body in large amounts. Black garlic also contains a good amount of phosphorus that aids in building strong bones and teeth.
This phosphorus present in black garlic also helps in the facilitation of nerve conduction and filter out body waste in the kidneys as well as other several functions. Studies have also shown that black garlic also contains vitamins and minerals which are beneficial to the body such as calcium, magnesium, selenium, and vitamins C and B-6.
8. Reduces Allergic Reactions
Black garlic also helps to get rid of any form of allergic reactions. Allergies can be due to genes or environmental conditions, and they can be quite uncomfortable. The enzymes that create inflammatory components (such as prostaglandins) are weakened with the help of black garlic rendering the allergies inactive. There is also a break down in Cytokines- which are the main promoters of cell death, inflammation, and swelling in the body. A reduction in their levels also occurs by the antioxidant SAC that is present in the black garlic.
How to Make Black Garlic
As earlier stated, black garlic is primarily produced by fermentation due to the presence of sugar and amino acids, as part of the elements contained in garlic. The moment garlic undergoes fermentation; these elements generate melanoidin, a dark-colored substance which is responsible for the color pigment of black garlic.
The garlic bulbs are kept in an environment with controlled humidity. You should maintain a temperature ranging from 140 to 170 °F (60 Degree Celsius to 77 Degree Celsius) for about 60 to 90 days with no form of burning done or preservative added. The real deal happens during the carefully controlled process. The process is explained in the DIY step-by-step guide below:
• Step 1
Gather the ingredients - 6 to 7 whole unpeeled garlic bulbs
• Step 2
Ensure to get rid of any dirt by scrubbing the garlic bulbs gently with the rough part of a clean sponge. Make sure the cloves are not removed from the bulb and do not let the bulbs get wet as this will affect the aging process.
• Step 3
Get the fermenter or slow cooker to warm. The warm setting offers just the right temperature and humidity needed for the aging process without cooking. You must be aware that even though the garlic is not cooking, a strong garlic odor will be present throughout the process.
• Step 4
Put the whole unpeeled garlic bulbs in the fermenter or cooker. Do not let it be overcrowded, that is, ensure there is enough space in between the garlic bulbs so as not to touch one another.
• Step 5
Let the garlic bulbs be placed uninterrupted on the "warm" setting for like 2 to 3 weeks until the cloves are black and soft. Make sure to be checking the fermenter or slow cooker from time to time to ensure the setting is still on the “warm” and not “low,” or it has not turned off.
• Step 6
When they are ready, let the soft and black garlic bulbs be stored in an airtight container for close to like three months. After then, Squeeze out the cloves as needed.
Choosing what kind of garlic to use; as long as the head of the garlic is round, you can choose to use the red, white or other kinds of garlic. Just make the garlic cloves are not rotten, and the rounded head is still very much intact. And also remember that the garlic should be clean and dry before you start the fermentation process.
Black Garlic Fermenter
Not going for the traditional method of fermenting your garlic, that is where the fermenter comes in. Having the best fermenter is one critical aspect of the fermentation process of black garlic. A fermenter helps to ensure that the right amount of temperature and humidity is kept and also to ensure that you get your desired product and taste. So it will be to you a greater advantage and convenience to have a machine that can ferment your garlic bulbs for you automatically.
The Aging Periods and Temperature Ranges
The main factors that influence the taste and features of black garlic are aging period and temperature. The aging period of garlic is shorter at higher temperatures and vice versa.
1. 140 F or 60 C
The minimal temperature rate is 140F (60C). At this temperature, you will need to ferment garlic for several weeks. The color of garlic will be not completely black. It will be sweeter than garlic aged on a higher temperature, but the content of main antioxidant compounds of black garlic will be the lower. In general, we do not recommend to use this temperature to ferment black garlic.
2. 158 F or 70 C
The difference in 18F degrees (10C) significantly changes the whole process and the result. At this temperature, the speed of aging is twice faster than that at 140F (60C). The quality of black garlic is better, and it will have a uniform black color. It is still will be a bit sweet, but the content of the main antioxidant will increase considerably.
3. 176 F or 80 C
One more time, the higher temperature will cut the aging time, but it will be harder to control the quality of black garlic. At this temperature rate, it is difficult to find the best taste because of fluctuating phenol content and reducing sugar content. By fermenting garlic on this temperature or higher, you have a risk to get bitter and sour flavors.
To summerise How to Cook Black Garlic part, we will point out that you have to use dry and clean garlic. The best temperature of fermentation is 158F (70C) and aging period is about three weeks. You have to check the garlic several times, to be sure that it is still soft and elastic. Otherwise, black garlic will become hard to eat.
What is Black Garlic Oil?
Black garlic oil, popularly known as Mayu in Japanese, has its origin from East Asian cooking. It is majorly found in Korean and Japanese kitchens. Black garlic oil is a nourishing oil that is also used to enhance the growth of hair; reduces the loss of hair and stops it in time.
The production of black garlic oil involves a long and arduous process. Its production is done in two ways.
First way
You can leave the garlic bulb in a fermenter or a rice cooker for several days or weeks with constant heat and humidity. This process will blacken it and bring about different flavors not found in the original state, the raw garlic.
Second way
Alternatively, you can opt for a second method; perhaps you are short on time, which is quicker but more labor-intensive. This method involves cooking garlic on low heat on a stovetop for a long time, say several hours.
After each method, then you will compress the head to extract the oil after the garlic bulb has blackened.
Black garlic oil is taken with several Asian recipes such as ramen. It is added to ramen to give a new dimension of flavors and also enhance the existing flavors with a subtly sweet and smoky taste, enriching the broth.
Black Garlic Recipes
With time, black garlic is seen as an ingredient used in kitchens and not only in Asia but across several countries in the world. Black garlic can be used in different exciting ways as part of the diet, although, possessing a totally unique taste. Here are some of the ways to bring black garlic into your kitchen experience:
• You can mash some cloves of black garlic with some chili and soy sauce. This can serve as an alternative stir-fry sauce.
• You can combine herbs and cream cheese with black garlic cloves for a tasty dip.
• You can blend some black garlic cloves with mayo and serve with burgers or chips.
• You can mix a homemade tomato sauce with some crushed black garlic cloves and spread as a sauce base on a pizza or use with pasta
• You can add a sprinkle of water to black garlic cloves and blend with a good quality olive oil for an alternative salad dressing
• You can dip black garlic cloves into melted dark chocolate to give a sweet taste sensation
• You can slice your black garlic cloves thinly and use to top salads
• You can also add black garlic to cheese on toast for a unique twist
• You can crush some black garlic cloves with oil to create a thick liquid or paste then smear onto fish or chicken before roasting
• You can mash a few black garlic cloves into a meatball mixture
Conclusion
Black garlic is undoubtedly a fantastic product or ingredient that is useful in so many ways as you have seen in this article. It is not so surprising that the demand for black garlic is increasing day after day because of its benefits.
Black garlic is not only used as a medicinal ingredient but used in culinary adventures too depending on your knowledge to it. There is so much about black garlic and its uses that you may want to know about. So I suggest you read more about it.
Caffeine’s Effects on Sleep: The Good and the Bad
(Source)
Gerard Paul, Contributor
Do you drink coffee? I certainly do – and that's not an uncommon thing.
According to the Journal of Food and Chemical Toxicology, a full 85 percent of adults consume at least one caffeinated drink per day. And the old stalwart coffee leads the pack in terms of popularity.
Another shocking number for you? The American Sleep Apnea Association states that 70 percent of adults have some level of sleep disorder.
Between chronically insufficient sleep and the popularity of stimulant drink usage, you'd be entirely forgiven for thinking there's something there. Let's look at the links between sleep and caffeine – the good and the bad.
What is Caffeine?
To kick it off: what is caffeine?
Biologically speaking, caffeine is a stimulant that acts on the brain and central nervous system. In nature, it's a plant defense: caffeine is a natural pesticide that protects certain nuts, seeds, and berries from insect invasion.
You'll find it naturally in a variety of food items, including chocolate, tea, and coffee. Caffeine is also added to many beverages, including sodas and energy drinks.
Caffeine is a vasoconstrictor – it narrows your blood vessels. While it increases blood pressure and your heart rate, constricting your blood vessels also tend to help salve headaches and migraines. To that end, many migraine medicines combine a painkiller with caffeine.
Biological effects of caffeine
Caffeine most famously affects mental sharpness and energy. However, caffeine has complex effects, and the body is an even more complex machine.
Positive biological effects
Wondering what's really in your cup? These are some of the best known and well-publicized acute benefits of caffeine:
- Increased mental alertness
- Reduced drowsiness
- Increased mental focus
- Heightened mood
- Better short-term memory
- Boosted metabolism
- Decreased muscle fatigue
Negative biological effects
There's a flip side of the coin, however. For all of the positive effects, caffeine in excess (or caffeine in sensitive people) can cause these negative effects:
Agitation and anxiety
Restlessness
Heartburn and acid reflux
Diarrhea, nausea, and vomiting
Frequent urination
Importantly: insomnia and poor-quality sleep
Plus, caffeine has several well-documented adverse effects on pregnant and breastfeeding women.
(Source)
Sleep Effects of Caffeine
Caffeine is a naturally-occurring psychoactive drug. Don't be alarmed here. The word "psychoactive" merely means caffeine changes your mental state when you ingest it.
One way caffeine does this by blocking certain key receptor sites in the brain and central nervous system. Primarily, caffeine competes with adenosine, a neurotransmitter that induces fatigue.
By blocking adenosine, caffeine exerts its primary effects: namely, it keeps you awake, alert, and non-drowsy.
Alas, the same effects that are useful when getting work done can be a curse at bedtime. We'll get there – but first, let's talk about adenosine.
Why is adenosine important?
Adenosine is an essential part of ensuring the body receives sufficient quantities of sleep of adequate quality. Among many other things, adenosine also helps regulate the body's internal clock – that is, the body's natural sleep/wake cycle: its circadian rhythm.
Adenosine is one substance the body produces with somnogenic properties – especially during prolonged wakefulness. As the term suggests, somnogenic refers to inducing a state of sleep.
This is part of what signals the body about the onset of fatigue and the need to sleep. Adenosine also triggers a particular type of sleep called non-REM sleep (REM stands for "rapid eye movement").
Non-REM sleep is a phase of the sleep cycle where the brain is relatively quiet, which permits brain recovery and healing as needed.
Sleep Quality and Sleep Stages
The American Society for Clinical Pharmacology and Therapeutics found that the use of caffeine 30 minutes before sleep shifted the stages of sleep, with REM sleep taking place earlier than usual and deeper sleep taking place later than average.
As well, study participants had symptoms that mimicked insomnia after the use of caffeine before bedtime. It seems that caffeine's interactions with adenosine probably play some role in reducing sleep quality.
Caffeine and Sleep Latency
Sleep latency is the time it takes to fully transition from wakefulness to the earliest stage of REM sleep.
There is a known, research-confirmed link between caffeine and sleep latency. Just 200mg of caffeine an hour before bed – somewhere around the dosage in 1.5 - 2 cups of coffee – increased sleep latency by over 15 minutes on average.
What is the typical sleep latency for different ages?
In that same study, the typical sleep latency for participants aged 20-30 was 7.7 minutes, while participants aged 40-60 needed 9.4 minutes to fall asleep. Caffeine vastly increased the time necessary to fall asleep – upwards of tripling it in the younger participants.
Outside of caffeine's effects on the time it takes to fall asleep, sleep latency does increase as you get older.
And you know where I'm going with this: insomnia. One of the hallmarks of insomnia is increased sleep latency. For some people, insomnia might be a result of caffeine too close to bedtime.
Caffeine-induced sleep disorder
Let me also point out: caffeine can be physically addictive.
Further, the Diagnostic Standards Manual Version 5 (DSM-5) names four different psychiatric conditions linked to caffeine use:
caffeine intoxication
caffeine withdrawal
other caffeine-induced disorders (e.g., sleep, anxiety)
caffeine-related disorder not otherwise specified
It also lists caffeine as an addictive substance – but doesn't (yet?) pick a side on whether it is clinically significant. That's little comfort to you, though, if you're physically addicted – caffeine-linked disorders in sleep and anxiety can wreak havoc on a night of sleep.
Paradoxically, When Might Increase in Latency be Good?
I'd be remiss if I didn't mention that there are two sides to the coin when it comes to caffeine and sleep. Sometimes the reason you're drinking that coffee is to fight off the effects of sleepiness.
Take, for example, this study from the Annals of Internal Medicine: the use of caffeine before night driving supported better resistance to sleepiness behind the wheel. Extending the argument, shift workers, night shift workers, late-evening work hours, truck drivers, pilots, and other night workers may benefit from the use of caffeine when sleep would be dangerous – or fatal.
And, as you probably know – when you need to get some work done late at night, sometimes caffeine is a crutch you need.
Caffeine Affects Sleep Duration
Caffeine doesn't only affect sleep latency and quality – it also affects sleep duration. Sleep duration is what it sounds like: the total amount of time you spend asleep.
In the same sleep latency study, researches found 200mg of caffeine roughly an hour before bed also reduced total sleep duration by between 25 and 30 minutes.
What's the right amount of sleep?
The Sleep Health Journal published the results of a two-year research project to determine optimal sleep duration.
The amount of sleep they recommend decreases with age. Adults need between 7 and 9 hours, and older adults need between 7 and 8 hours.
And how are we doing? It's not great – the American Sleep Apnea Association reports that 70 percent of adults are chronically sleep-deprived at least once per week, and 11 percent get insufficient sleep every night.
Again, that's not great.
The Bottom of the Cup: Be Careful When You Drink
The bottom line: some of society's chronic sleep problems are undoubtedly linked to our collective addiction to caffeine. It's probably not the only cause – many of us sit down and stare at artificial lights for 8+ hours a day, too, for example (yes – guilty).
But with caffeine, there is a bit more you can do. According to the Journal of Clinical Sleep Medicine, it is best to avoid consuming any caffeine starting six hours before the desired bedtime to get the best and most restorative sleep.
For your best sleep, maybe start by turning that evening coffee into an evening water.
Gerard Paul writes about food & drink at ManyEats. He's often found with a cup of coffee too close to bedtime – and wrote this post after drinking quite a bit of caffeine.
Millennials, think you're digitally better than us? Yes, according to science
Study one of the first to examine IT switching prowess phenomenon in the 'net generation' with some unexpected results
August 28, 2019
Science Daily/Florida Atlantic University
Legend has it that millennials, specifically the 'Net Generation,' masterfully switch from one technology to the next. They claim that it's easy and that they can do it better than older generations. Research, so far, hasn't proven this claim. A new study provides some of the first results on whether or not ''Net Genners'' are developing greater digital literacy than generations before them, and if this has enriched them with an ability to switch their attention more efficiently.
Emails, instant messaging, app notifications, RSS feeds, and a plethora of social networks inundate almost every aspect of daily life from work to home or just keeping in touch socially. Some people average more than four information technology (IT) switches per minute. This barrage of IT interruptions makes it increasingly difficult to focus on the task-at-hand.
Legend has it that millennials, specifically the "Net Generation," use many technologies simultaneously, masterfully switching from one to the next. They claim that it's easy and that they can do it much better than older generations. Research, so far, hasn't proven this claim and the consequences of these incessant interruptions on attention and performance.
Florida Atlantic University researchers in the Charles E. Schmidt College of Science are one of the first to examine this phenomenon in college-age students. The study provides some of the first results on whether or not "Net Genners," who have grown up with widespread access to technology, are developing greater digital literacy than generations before them, and if this has enriched them with an ability to switch their attention more efficiently.
For the study, researchers simulated a typical working environment, complete with IT interruptions, to allow them to track the effects on participants' inhibitory processes. One hundred and seventy-seven mostly college-age participants were divided into three groups: those who received IT interruptions; those who did not, and a control group. Researchers compared the three groups' accuracy and response time on completing tasks, gauging their level of anxiety.
Results, published in the journal Applied Neuropsychology: Adult, indicate that there is no need to "pardon these interruptions," at least for this younger generation.
Findings show that switching between technologies did not deplete or diminish performance in the group that had the IT interruptions compared to the control group or the group that did not receive IT interruptions. Unexpectedly, however, researchers discovered diminished performance in the participants from the group that did not receive any IT interruptions.
All three groups reported low levels of anxiety during the study. Seventy-five percent of two of the groups reported their anxiety as "not at all" or "a little bit," and the researchers did not find any significant differences between groups.
"We were really surprised to find impaired performance in the group that did not receive any information technology interruptions. It appears that the Net Generation thrives on switching their attention and they can do it more efficiently because information technology is woven throughout their daily lives," said Mónica Rosselli, Ph.D., senior author, professor and assistant chair of psychology in FAU's Charles E. Schmidt College of Science, and a member of the FAU Brain Institute (I-BRAIN), one of the University's four research pillars. "Because younger generations are so accustomed to using instant messaging, pop-ups like the ones we used for our study, may blend into the background and may not appear surprising or unplanned, and therefore may not produce anxiety."
Prior research in the general population has found that it takes about 25 minutes to return to an original task following an IT interruption and 41 percent of these interruptions result in discontinuing the interrupted task altogether. Emails alone cause about 96 interruptions in an eight-hour day with an added one-and-a-half hours of recovery time per day.
Results of the new FAU study sheds light on younger generations who have commonly used instant messaging as a major communication tool and this communication preference may reveal a perception gap between generations.
"How we adapt to technology and leverage it to our advantage by deciding what information we attend to at any given moment has substantial implications on our ability to remain valuable and productive in our respective work and education domains," said Deven M. Christopher, co-author and a graduate psychology student at FAU. "Results from our study may provide a basis for further research, especially because younger generations are developing in a more connected world than preceding generations."
https://www.sciencedaily.com/releases/2019/08/190828092457.htm
Can pomegranate juice protect the infant brain?
August 21, 2019
Science Daily/Brigham and Women's Hospital
In ongoing investigations, clinical researchers are exploring whether pomegranate juice intake during pregnancy can have a protective effect.
When it comes to protecting the newborn brain, taking steps to mitigate risk before birth may be critical. Some newborns, such as those with intrauterine growth restriction (IUGR), are at heightened risk. Being able to intervene before birth to aid in protecting the newborn brain may prevent the often-devastating effects of brain injury. In ongoing investigations, clinical researchers from Brigham and Women's Hospital are exploring whether pomegranate juice intake during pregnancy can have a protective effect. In a paper appearing in PLOS One, the team presents its preliminary findings from a clinical trial of expectant mothers whose babies were diagnosed with IUGR. The exploratory study, supported by National Institute of Health Grants, The Foundation for Barnes-Jewish Hospital and an unrestricted gift from POM Wonderful, shows promise, with evidence of better brain development and brain connectivity in infants born to mothers who consumed pomegranate juice daily. A second, larger clinical trial is currently underway at the Brigham to validate these findings.
"Our study provides preliminary evidence suggesting potential protective effects for newborns exposed to pomegranate juice while in utero," said senior author Terrie Inder, MBCHB, chair of the Department of Pediatric Newborn Medicine at the Brigham. "These findings warrant continued investigation into the potential neuroprotective effects of polyphenols in at-risk newborns, such as those with hypoxic-ischemic injury."
In cases of IUGR, a baby in the womb is measuring small for its gestational age, often because of issues with the placenta, which brings oxygen and nutrients to the growing fetus. One out of every 10 babies is considered to have IUGR. The process of birth itself can further decrease blood flow or oxygen to the baby, including to the baby's brain. If this is very severe, it can result in a condition known as hypoxic-ischemic injury, which contributes to almost one-quarter of newborn deaths worldwide.
Polyphenols, which include tannic acid and ellagitannins, are part of a class of antioxidants found in many foods and beverages, including nuts, berries, red wine and teas. Pomegranate juice is a particularly rich source of these molecules. Polyphenols are known to cross the blood-brain barrier, and studies in animal models have demonstrated protective effects against neurodegenerative diseases. To date, no clinical studies had evaluated the potential effects of giving pregnant women pomegranate juice to protect the brains of at-risk newborns.
The current randomized, controlled, double-blinded study enrolled 78 mothers from Barnes-Jewish Hospital obstetric clinic in St. Louis with IUGR diagnosed at 24-43 weeks' gestation. Women were randomized to receive 8 ounces of pomegranate juice daily or a taste/calorie matched placebo that was polyphenol free. Women drank the juice daily from enrollment until delivery. The team measured several aspects of brain development and injury, including infant brain macrostructure, microstructural organization and functional connectivity.
While the team did not observe differences in brain macrostructure, they did find regional differences in white matter microstructure and functional connectivity.
"These measures tell us about how the brain is developing functionally," said Inder. "We saw no difference in brain growth and baby growth, but we did see improvement in cabling network and brain development measured by synchronous blood flow and visual development of the brain."
The authors note that the findings warrant the need for a larger, rigorously designed clinical trial to allow continued investigation into the potential neuroprotective effects of polyphenols. Such a study is now underway at the Brigham.
"We plan to continue investigating these exciting findings," said Inder. "While the preliminary evidence shows promise, additional study and replication is needed."
https://www.sciencedaily.com/releases/2019/08/190821142719.htm
More Americans struggle to fall asleep, stay asleep
November 12, 2019
Science Daily/Iowa State University
If you have trouble sleeping, you're not alone. New research finds more Americans have trouble falling asleep and staying asleep. The difficulties were most prevalent in people with healthy sleep length.
Getting the recommended seven to eight hours of sleep every night is a struggle for most people, but even those who do may not have the best sleep.
New research from Iowa State University finds more Americans have trouble falling asleep and staying asleep. The changes were independent of sleep duration, and difficulties were most prevalent in people with healthy sleep length, the findings show. The study, published in the journal Sleep Health, is one of the first to look at how multiple dimensions of sleep health change over time.
Zlatan Krizan, professor of psychology, and his research team analyzed data collected from nearly 165,000 individuals from 2013 to 2017, as part of the National Health Interview Survey. Over the course of five years, adults who reported at least one day a week with difficulty falling asleep increased by 1.43% and those reporting at least one day with trouble staying asleep increased by 2.70%. While the percentages may seem small, Krizan says based on 2018 population estimates this means as many as five million more Americans are experiencing some sleep difficulties.
"Indeed, how long we sleep is important, but how well we sleep and how we feel about our sleep is important in its own right," Krizan said. "Sleep health is a multidimensional phenomenon, so examining all the aspects of sleep is crucial for future research."
What's causing the problems?
Based on the National Health Interview Survey data, ISU researchers cannot say what is contributing to the worsening of sleep quality. However, Garrett Hisler, lead author and former Iowa State graduate student who is now a postdoctoral researcher at the University of Pittsburgh, says technology is likely a factor.
"We know from our previous research there is a correlation between smartphone use and insufficient sleep among teens," Hisler said. "If we're on our phone before bed or we're receiving alerts in the middle of the night that can make it harder to fall asleep and stay asleep throughout the night."
Consistent with other studies, ISU researchers found the average time spent sleeping decreased. Although the number of people who reported waking up and feeling rested also increased, Krizan says this spike was only observed for one year and is less representative of a trend.
Sleep linked to health
By taking a broader look at sleep quality, researchers aim to better understand the link between sleep and health outcomes. In the paper, they explain that sleep duration combined with poor sleep quality can increase the risk for cardiovascular disease, and sleep quality can affect our overall wellbeing.
"We know that how well people sleep is generally very reflective of people's health and may be an indicator of other conditions," Krizan said. "If we want a full picture of the population's health, it's important to measure and track these changes in sleep trends over time."
Krizan says the findings suggest that intervention efforts might be more effective by targeting factors that influence the initiation and maintenance of sleep as well as the length of sleep. More research is needed to identify how changes in sleep duration and other sleep characteristics are related.
https://www.sciencedaily.com/releases/2019/11/191112122625.htm
What and how much we eat might change our internal clocks and hormone responses
November 8, 2019
Science Daily/Helmholtz Zentrum München - German Research Center for Environmental Health
For the first time, a study shows how glucocorticoid hormones, such as cortisol, control sugar and fat levels differently during day and night, feeding and fasting, rest and activity, over the course of 24 hours.
The research conducted in mice found that the time-of-day dependent metabolic cycle is altered by high caloric diet. Since glucocorticoids are widely used drugs for the treatment of inflammatory diseases, these findings published in Molecular Cell suggest that lean and obese patients might respond differently to steroid therapy. Finally, it reveals the biological function of daily rhythms of hormone secretion (high before awakening and feeding, low when sleeping and fasting) as well as daily cycles of sugar and fat storage or release by the liver.
Each cell in the human body is driven by an internal clock which follows the circadian rhythm of 24 hours. It is synchronized with the natural cycle of day and night mainly by sunlight, but also through social habits. In a healthy system, glucocorticoid stress hormones, are produced every morning by the adrenal gland. The secretion of glucocorticoidpeaks before awakening, prompting the body to use fatty acids and sugar as sources of energy, and enabling us to start our daily activities. When the circadian rhythm is disrupted (e.g. through shift work or jetlag) and/or when the glucocorticoid level alters (e.g. through Cushing syndrome or long-term clinical application), profound metabolic dysregulation can be caused -- like obesity, type 2 diabetes, and fatty liver disease. The researcher's goal therefore was to understand the relevance of these daily peaks of stress hormone secretion, the impact of these hormones on our "internal clock" and their role for daily cycles of metabolism.
Glucocorticoids' metabolic actions in the liver
To study glucocorticoids' metabolic actions in the liver, the researchers characterized the activity of their receptor, called the glucocorticoid receptor, using novel high throughput techniques. They analyzed mouse livers every 4 hours during day and night. The mice were either in normal condition or fed with high-fat diet. They then used cutting-edge technologies in genomics, proteomics, and bioinformatics to picture when and where the glucocorticoid receptor exerts its metabolic effects. The researchers dissected the impact of daily surges of glucocorticoid release in the 24-hour-cycle of liver metabolism. They could illustrate how glucocorticoids regulate metabolism differently during fasting (when the mice sleep) and during feeding (when they are active), by time-dependent binding to the genome. Furthermore, they showed how the majority of rhythmic gene activity is controlled by these hormones. When this control is lost (in so-called knockout mice), blood levels of sugar and fat are affected. This explains how the liver controls blood levels of sugar and fat differently during day and night.
In a next step, as the glucocorticoid receptor is a widely-used drug target in immune therapies, they investigated its genomics effects after the injection of the drug dexamethasone, a synthetic glucocorticoid that also activates this receptor. "With this experiment," explains Dr. Fabiana Quagliarini, "we found that the drug response was different in obese mice compared to lean mice. It is the first time to show that diet can change hormonal and drug responses of metabolic tissues."
New insights for Chronomedicine and metabolic disease therapy
Glucocorticoids are a group of natural and synthetic steroid hormones such as cortisol. They have potent anti-inflammatory and immunosuppressive properties which can control the activity of the immune system. This is why they are widely exploited in medicine. The major drawback is that glucocorticoids also cause severe side effects by virtue of their ability to modulate sugar and fat metabolism: Patients may develop obesity, hypertriglyceridemia, fatty liver, hypertension or type 2 diabetes.
"Understanding how glucocorticoids control 24-hour-cycles of gene activity in the liver and consequently blood levels of sugar and fat, provides new insights into 'Chronomedicine' and the development of metabolic disease. We could describe a new link between lifestyle, hormones and physiology at the molecular level, suggesting that obese people may respond differently to daily hormone secretion or to glucocorticoid drugs. These mechanisms are the basis for the design of future therapeutic approaches," highlights Prof. Henriette Uhlenhaut.
https://www.sciencedaily.com/releases/2019/11/191108171637.htm
Stress hormone helps control the circadian rhythm of brain cells
November 8, 2019
Science Daily/University of Copenhagen The Faculty of Health and Medical Sciences
Researchers have shown how the brain's circadian rhythm in rats is, among other things, controlled by the stress hormone corticosterone -- in humans called cortisol. This has been shown by means of a completely new method in the form of implanted micropumps.
As day turns into night, and night turns into day, the vast majority of living organisms follow a fixed circadian rhythm that controls everything from sleep needs to body temperature.
This internal clock is found in everything from bacteria to humans and is controlled by some very distinct hereditary genes, known as clock genes.
In the brain, clock genes are particularly active in the so-called suprachiasmatic nucleus. It sits just above the point where the optic nerves cross and sends signals to the brain about the surrounding light level. From here, the suprachiasmatic nucleus regulates the rhythm of a number of other areas of the body, including the cerebellum and the cerebral cortex.
However, these three areas of the brain are not directly linked by neurons, and this made researchers at the University of Copenhagen curious. Using test rats, they have now demonstrated that the circadian rhythm is controlled by means of signalling agents in the blood, such as the stress hormone corticosterone.
'In humans, the hormone is known as cortisol, and although the sleep rhythm in rats is the opposite of ours, we basically have the same hormonal system', says Associate Professor Martin Fredensborg Rath of the Department of Neuroscience.
He explains that recent years have seen an increasing, scientific focus on research on clock genes, one reason being that previous research on clock genes have found a correlation between depression and irregularities in the body's circadian rhythms.
New Method with Medical Micropumps
In the study with the stress hormone corticosterone, the researchers removed the suprachiasmatic nucleus in a number of rats. As expected, this removed the circadian rhythm of the animals.
Among other things, the body temperature and activity level of the rats went from circadian oscillations to a more constant state. The same was true of the otherwise rhythmic hormone production.
However, the circadian rhythm of the cerebellum was restored when the rats were subsequently implanted with a special programmable micropump, normally used to dose medication in specific quantities.
In this case, however, the researchers used the pump to emit carefully metered doses of corticosterone at different times of the day and night, similar to the animals' natural rhythm.
'Nobody has used these pumps for anything like this before. So technically, we were onto something completely new', says Martin Fredensborg Rath.
For that reason, the researchers spent the best part of a year carrying out a large number of control tests to ensure that the new method was valid.
Interaction Between Neurons and Hormones
As mentioned, the new method paid off. With the artificial corticosterone supplement, researchers were again able to read a rhythmic activity of clock genes in the cerebellum of the rats, even though their suprachiasmatic nucleus had been removed.
'This is hugely interesting from a scientific point of view, because it means that we have two systems -- the nervous system and the hormonal system -- that communicate perfectly and influence one another. All in the course of a reasonably tight 24-hour programme', says Martin Fredensborg Rath.
With the test results and the new method in the toolbox, the researchers' next step is to study other rhythmic hormones in a similar manner, including hormones from the thyroid gland.
https://www.sciencedaily.com/releases/2019/11/191108102850.htm
Strained family relations and worsening of chronic health conditions
November 7, 2019
Science Daily/American Psychological Association
Strained relationships with parents, siblings or extended family members may be more harmful to people's health than a troubled relationship with a significant other, according to a study published by the American Psychological Association.
"We found that family emotional climate had a big effect on overall health, including the development or worsening of chronic conditions such as stroke and headaches over the 20-year span of midlife," said Sarah B. Woods, PhD, assistant professor of family and community medicine at UT Southwestern Medical Center and lead author of the study. "Contrary to previous research, which found that intimate relationships had a large effect on physical health, we did not get the same results."
The study was published in the Journal of Family Psychology.
"Most often, researchers focus on romantic relationships, especially marriage, presuming they likely have more of a powerful effect on heath," Woods said. "Given changes in how Americans are partnering, waiting longer to marry, if at all, and the lengthier, and possibly more emotion-laden trajectories of family-of-origin relationships, we wanted to compare the strength of associations between family and intimate partners and health over time."
The researchers used data from 2,802 participants in the Midlife Development in the U.S. survey that included a nationally representative sample of adults from 1995 to 2014. Three rounds of data were collected -- in 1995 to 1996, 2004 to 2006 and 2013 to 2014. The average participant was 45 years old during the first round.
The survey asked questions about family strain (e.g., "Not including your spouse or partner, how often do members of your family criticize you?") and family support (e.g., "How much can you rely on [your family] for help if you have a serious problem?") as well as intimate partner strain (e.g., "How often does your spouse or partner argue with you?") and support (e.g., "How much does your spouse or partner appreciate you?")
Health was measured using participants' total number of chronic conditions, such as stroke, headaches and stomach trouble, experienced in the 12 months prior to each of the three data collection times.
Participants also rated their overall health from excellent to poor at each round.
The researchers found that greater family relationship strain was associated with a greater number of chronic conditions and worse health appraisal 10 years later, during the second and third rounds of data collection.
"Comparatively, we found that greater family support during the second round of data collection in 2004 to 2006 was associated with better health appraisal 10 years later," said Jacob B. Priest, PhD, assistant professor of education at the University of Iowa and co-author of the study.
There were no significant effects of intimate partner relationships on health outcomes.
"We were honestly stunned that there were zero associations between intimate partner emotional climate and later health," Woods said.
She and her co-authors theorize that the lack of significant associations between intimate partner relationships and later health could be because those relationships can break up, whereas people are more likely to have longer associations with family members who aren't a spouse.
"The vast majority of the people in the study had living parents or siblings and thus, their relationship with a spouse or intimate partner was less likely to be as long as that of their family members," said Patricia N.E. Roberson, PhD, assistant professor of nursing of the University of Tennessee, Knoxville and co-author of the study. "Therefore, the emotional intensity of these relationships may be greater, so much so that people experience more of an effect on their health and well-being."
Woods and her colleagues said their findings show why physical and mental health care providers should consider family relationships when assessing and treating patients.
"For adults who already have a chronic condition, a negative family emotional climate may increase their poor health and conversely, supportive family members may help improve their health outcomes," Woods said. "This is why I encourage patients to bring supportive family members with them to their doctors' visits and to create an open dialogue about their health conditions and concerns. Having that support definitely has a significant effect on quality of life and well-being."
https://www.sciencedaily.com/releases/2019/11/191107092606.htm
Trouble sleeping? Insomnia symptoms linked to increased risk of stroke, heart attack
November 6, 2019
Science Daily/American Academy of Neurology
People who have trouble sleeping may be more likely to have a stroke, heart attack or other cerebrovascular or cardiovascular diseases, according to a study published in the November 6, 2019, online issue of Neurology®, the medical journal of the American Academy of Neurology.
"These results suggest that if we can target people who are having trouble sleeping with behavioral therapies, it's possible that we could reduce the number of cases of stroke, heart attack and other diseases later down the line," said study author Liming Li, MD, of Peking University in Beijing, China.
The study involved 487,200 people in China with an average age of 51. Participants had no history of stroke or heart disease at the beginning of the study.
Participants were asked if they had any of three symptoms of insomnia at least three days per week: trouble falling asleep or staying asleep; waking up too early in the morning; or trouble staying focused during the day due to poor sleep. A total of 11 percent of the people had difficulty falling asleep or staying asleep; 10 percent reported waking up too early; and 2 percent had trouble staying focused during the day due to poor sleep. The researchers did not determine if the people met the full definition of insomnia.
The people were then followed for an average of about 10 years. During that time, there were 130,032 cases of stroke, heart attack and other similar diseases.
People who had all three symptoms of insomnia were 18 percent more likely to develop these diseases than people who did not have any symptoms. The researchers adjusted for other factors that could affect the risk of stroke or heart disease including alcohol use, smoking, and level of physical activity.
People who had trouble falling asleep or staying asleep were 9 percent more likely to develop stroke or heart disease than people who did not have this trouble. Of the 55,127 people who had this symptom, 17,650, or 32 percent, had a stroke or heart disease, compared to 112,382, or 26 percent, of the 432,073 people who did not have this symptom of insomnia.
People who woke up too early in the morning and could not get back to sleep were 7 percent more likely to develop these diseases than people who did not have that problem. And people who reported that they had trouble staying focused during the day due to poor sleep were 13 percent more likely to develop these diseases than people who did not have that symptom.
"The link between insomnia symptoms and these diseases was even stronger in younger adults and people who did not have high blood pressure at the start of the study, so future research should look especially at early detection and interventions aimed at these groups," Li said.
Li noted that the study does not show cause and effect between the insomnia symptoms and stroke and heart disease. It only shows an association.
A limitation of the study was that people reported their own symptoms of insomnia, so the information may not have been accurate.
Also, the researchers did not ask participants about having sleep that was not refreshing; this is another common symptom of insomnia.
https://www.sciencedaily.com/releases/2019/11/191106162539.htm
Physical activity may protect against new episodes of depression
November 5, 2019
Science Daily/Massachusetts General Hospital
Increased levels of physical activity can significantly reduce the odds of depression, even among people who are genetically predisposed to the condition, according to a new study from researchers at Massachusetts General Hospital (MGH). In a paper published in the journal Depression and Anxiety, the team reported that individuals who engaged in at least several hours of exercise each week were less likely to be diagnosed with a new episode of depression, even in the face of high genetic risk for the disorder.
Drawing on genomic and electronic health record data from nearly 8,000 participants in the Partners Healthcare Biobank, the new study is the first to show how physical activity can influence depression despite genetic risk. Researchers followed patients who filled out a survey about their lifestyle habits (including physical activity) when they enrolled in the Biobank. They then mined millions of electronic health record data points over the next two years and identified people who received diagnoses related to depression. They also calculated genetic risk scores for each participant, combining information across the entire genome into a single score that reflects a person's inherited risk for depression.
What they found was that people with higher genetic risk were more likely to be diagnosed with depression over the next two years. Significantly, though, people who were more physically active at baseline were less likely to develop depression, even after accounting for genetic risk. In addition, higher levels of physical activity were protective for people even with the highest genetic risk scores for depression.
"Our findings strongly suggest that, when it comes to depression, genes are not destiny and that being physically active has the potential to neutralize the added risk of future episodes in individuals who are genetically vulnerable," says Karmel Choi, PhD, of MGH and the Harvard T.H. Chan School of Public Health, and lead author of the study. "On average, about 35 additional minutes of physical activity each day may help people to reduce their risk and protect against future depression episodes."
The researchers found that both high-intensity forms of activity, such as aerobic exercise, dance and exercise machines, and lower-intensity forms, including yoga and stretching, were linked to decreased odds of depression. Overall, individuals could see a 17 percent reduction in odds of a new episode of depression for each added four-hour block of activity per week.
Depression represents the leading cause of disability worldwide. Despite its massive health burden, strategies to combat depression remain limited and the public's understanding of robust and modifiable protective factors is incomplete. "We provide promising evidence that primary care and mental health providers can use to counsel and make recommendations to patients that here is something meaningful they can do to lower their risk even if they have a family history of depression," says Choi.
Senior author Jordan Smoller MD, added, "In general our field has been lacking actionable ways of preventing depression and other mental health conditions. I think this research shows the value of real-world healthcare data and genomics to provide answers that can help us to reduce the burden of these diseases."
Beyond physical activity, the MGH team continues to leverage the Partners Biobank and other large-scale studies to explore modifiable ways that individuals might reduce their risk of depression. "We believe there may be many factors could be part of an overall strategy for improving resilience and preventing depression," emphasizes Choi. "The magnitude of depression around the world underscores the need for effective strategies that can impact as many people as possible."
https://www.sciencedaily.com/releases/2019/11/191105113510.htm