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Researchers Discover a Novel and Effective Treatment for Burnout Syndrome

While amazingly resilient to the effects of short-term stress, the human body simply can’t endure the constant assault produced by chronic stress for long periods of time. Long-term, unresolvable stress, whether it be job-related or otherwise, can eventually produce feelings of exhaustion, listlessness, inability to cope and even depression — a condition dubbed “burnout” in the 1970s by psychologist Herbert Freudenberger. Technically, there is no clinical definition or diagnostic criteria for “burnout.” Increasingly, however, health care professionals are recognizing burnout to be a serious mental health concern, impacted by both biological and lifestyle factors, which can have dire consequences if left unchecked.

To date, the most common approach to treating severe burnout is the prescription of antidepressant medications. While effective at managing burnout symptoms, these medications tend to be accompanied by adverse side effects such as weight gain and increased blood pressure. In a study published in the journal NUTRAfoods, researchers have identified a specific composition of amino acids that could be used to safely treat burnout without the negative side effects of antidepressants.

Stress and Mental Health

Mental health is an ever-growing area of concern. According to the National Institute of Mental Health, mental illness affects nearly 45 million adults in the U.S. That means that just about one in every five adults in America are living with some form of mental illness. Accounting for about 20 percent of all claims, mental health conditions are the second most common disability diagnosis in the U.S. and are estimated to cost the country roughly $193 billion in lost earnings each year.

Stress is necessary for survival. It is our natural defense mechanism against perceived danger. When we’re faced with a challenging situation, our bodies respond physically by releasing hormones to prepare for either confrontation or evasion. This “fight-or-flight” response mechanism helps us to know when and how to react in times of danger, but if triggered constantly, it has the power to deteriorate both mental and physical health.

5-HTP and L-Tryptophan in Mental Health and the Treatment of Burnout

There is an undeniable overlap between burnout and depressive symptoms. Previous research found that the amino acids 5-hydroxytryptophan (5-HTP) and l-tryptophan, both chemical precursors of serotonin, are effective treatments for mental health conditions such as depression, anxiety, and insomnia without many of the adverse effects that are generally associated with the use of antidepressants. Now, scientists analyzing the effectiveness of long-term use of a particular formulation of the two amino acids have determined that 5-HTP and l-tryptophan are also effective at treating the symptoms of burnout without the adverse effects of antidepressants.

In the study, a total of 64 volunteers from varied backgrounds who were between the ages of 25 and 55 were administered “a combination of fast-release 5-HTP and timed-release L-Tryptophan” over the course of a month. The nutraceutical formulation was designed to make the 5-HTP immediately bioavailable, while continuously releasing the l-tryptophan over a six-hour period. The mental state, burnout severity and general well-being of each participant was assessed daily, with any adverse side effects also documented in the case report. The blood pressure rate, body mass index and heart rate of each participant was recorded from the beginning of the study until 21 days after the study ended.

An analysis of the resulting data showed that burnout severity improved continuously over the course of treatment with an absence of adverse effects on heart rate, blood pressure or BMI. Evidence suggests that long-term treatments would see even more significant improvements over time.

The team believes the effectiveness of serotonin precursors in treatment to substantiate the theory that burnout may be in part due to “an underlying serotonergic mechanism”. The authors state within their findings, “the results of this study confirm the involvement of serotonin in burnout and indicate that continuous and repeated stress could exhaust the pool of serotonin and/or interfere with the CNS availability of this neurotransmitter.”

Their results showed 5-HTP and l-tryptophan to be effective at improving the mental and physical well-being of those with the early signs of burnout. The authors conclude, “treatment with controlled release serotonin precursors clearly demonstrated promising results in slowing the progression of early burnout syndrome by alleviating symptoms as shown by improved MBI and motivational index scores.”

The Consequences of Burnout: Impacts on the Brain and Body

Addressing the cause and treating the symptoms of burnout is critical to curbing the long-term effects that constant stress can have on the body. When our stress response is triggered, the body revs up production of chemicals such as adrenaline and cortisol, which are meant to increase energy, alertness and preparedness by upping blood pressure, heart rate, and blood glucose levels. Consistently high levels of these hormones hinder normal bodily functions like digestion, immune response and sleep-wake cycles.

Chronic stress is known to have a lasting impact on the physical structure of the brain and key systems of the body. Constant over-stimulation leads to premature aging and dysfunction in the nervous system, the HPA axis, the serotonergic system as well as emotion- and stress-regulating regions of the brain like the amygdala. Long-term stimulation of stress mechanisms can eventually lead to cortisol dysfunction and adrenal insufficiency, at which point, the symptoms of burnout are likely to become disruptive to both mental and physical health.

Signs of Burnout: Indications You Could Be Suffering From Too Much Stress

If not addressed, constant stress leads to the development of mental and physical health problems such as depression, obesity, heart disease, digestive problems and increased vulnerability to illness. Knowing what to look out for is important to be able to recognize the earliest signs of burnout. Here are some of the most common tells that the body is encountering too much stress:

feelings of fatigue and exhaustion
gastrointestinal difficulties
difficulty maintaining focus, concentration and attention
fixation on work or stressors during leisure time
increased negativity and feelings of frustration
a general lack of interest, drive and motivation
decreased job performance
lowered work and life satisfaction
sexual dysfunction
an increase in interpersonal troubles and social withdrawal
poor impulse control with regard to eating, sleeping and consumption of alcohol or stimulants

Prevention and Remedy: Things You Can Do About Burnout

Outside of pharmaceutical treatments and natural supplements, the generally accepted antidote for burnout is much the same as the preventative measures one may use to avoid it. A combination of lifestyle changes and behavioral interventions can help to curb the symptoms of burnout:

Be sure to get plenty of good quality sleep.
Manage time effectively by staying organized and setting goals and priorities.
Make ample time for relaxation and play.
Devote time to learning and personal growth.
Develop your support network of friends and family.
Delegate tasks to others when things are too much.
Find rewarding passions, challenges and hobbies unrelated to work.
Known when to turn off your phone and email.
Always pay attention to what your body is telling you.

Timing Medication in Accordance With Body Clock Boosts Efficacy

Sep 25 by Ewcopywriting

All life under the sun possesses innate timing mechanisms that regulate crucial components for survival. In humans, a small part in the hypothalamus of the brain, the suprachiasmatic nucleus, oversees the individual clocks ticking away in every cell of the body. These biological rhythms dictate everything from cellular regeneration, hormone production and metabolic processes, to heart function, immunity and responses to stress. Right down to a molecular level, our biological lives are largely governed by these circadian rhythms.

Disruptions of circadian patterns are linked to a number of adverse physiological outcomes, such as an increased risk for heart disease, obesity and diabetes, as well as psychological conditions like anxiety, depression, schizophrenia and bipolar and borderline personality disorders. Recent research has also implicated circadian disruption in the onset and aggravation of neurological disorders such as dementia, Alzheimer’s disease and multiple sclerosis. The obvious influence of the body’s circadian clock makes a strong case for rethinking how we approach methods of treatment.

The Body’s Clock Determines Drug Response

Scientists have observed for some time that the modulation of human gene expression appears to be dependent on the body’s circadian clock, but the body clock’s relevance in therapeutic applications has only recently begun to be appreciated. Research in recent years has demonstrated that circadian rhythms indeed even bear influence on therapeutic treatment outcomes. For instance, studies have found that treatments for everything from allergies and blood pressure to cancer are markedly improved when timed to match the body’s internal clock.

Despite the mounting evidence for its importance, circadian activity is not often given consideration in a clinical setting. One of the main reasons for this is simply a lack of information on the molecular rhythms in humans. Hoping to help fill this data gap, scientists from Cincinnati Children’s Hospital Medical Center (CCHMC) have created a database analyzing genetic circadian rhythms.

The researcher’s efforts provide an invaluable look into numerous rhythmically expressed genes that are involved in the inner workings of drug transport and medication metabolism and further confirm that biological rhythms are key to the equation when considering treatments. The data their findings present should prove to be a useful resource for the budding field of chronopharmacology.

The team’s research efforts are detailed in Science Translational Medicine.

The Body Clock Regulates Half of the Protein-Coding Genome in Humans

Led by Dr. John Hogenesch, a biologist working in the Human Genetics and Immunobiology divisions at CCHMC, the group of scientists analyzed the data from thousands of tissue samples, which were comprised of 13 varied human tissue types that were collected from 632 donors. Utilizing a new method of analysis, the team constructed a database cataloging circadian patterns in human gene activity in hopes of gleaning insights into the genes regulating how drugs work.

According to the authors, the body clock regulates half of the protein-coding genome in humans. The team report in their article, “[N]early half of protein-coding genes were shown to be cycling in at least 1 of the 13 tissues analyzed. One thousand of these cycling genes encode proteins that either transport or metabolize drugs or are themselves drug targets.”

The researchers believe the discovery to have “clear implications” for circadian medicine. They state, “These results provide a useful resource for studying the role of circadian rhythms in medicine and support the idea that biological time might play a role in determining drug response.”

In a press release, Dr. Hogenesch commented, “we identified rhythms in gene expression across the body in a large and diverse group of people. It doesn’t matter if you’re male, female, young or old, or what your ethnicity is, your body’s internal clock regulates half your genome.” He further explained, “this includes drug metabolizing enzymes, transporters, and targets. Now we are learning which drugs hit clock-regulated products and may benefit from optimizing administration time in people.”

The team stresses that further research, including clinical trials, are needed before their findings can be applied in clinical practice.

An Algorithmic Approach: Cyclic Analysis

Possibly the largest barrier to seeing circadian timing applied in clinical settings is the lack of available data regarding the underlying clock mechanisms in humans. In hopes of helping to bridge the data gap, the team put into use a new algorithmic approach for studying the body’s timing mechanisms in relation to changes in gene activity.

The team used this new bioinformatics algorithm that they developed, referred to as CYCLOPS, which is short for “cyclic by periodic structure,” in order to analyze raw data of the genetic interactions from the donor tissues.

Out of thousands of genes that were found to cycle rhythmically in the different tissue samples, the authors report that it was “core clock genes” that were found to be the “most robust,” a finding which echoes previous studies into the genetic patterns of other vertebrates. Nearly a thousand genes were identified that code for proteins affecting how medications work.

A Strong Influence on Heart Medications

The first author of the study, Dr. Marc Ruben, commented, “overall this connects thousands of different drugs, both approved and experimental, to nearly 1,000 cycling genes. We found that genes that cycle in the human cardiovascular system are targeted by many of these drugs.”

Of those studied, the team reported observing the rhythmic cycling of 136 different medication targets in one of four heart tissue locations — the aorta, atrial chamber, as well as the coronary and tibial arteries. Many of the medication targets observed are considered “standard-of-care” marks for heart disease drugs, in particular, a family of medications referred to as “calcium channel blockers.” Calcium channel blockers are a class of drug that aid vascular relaxation in angina and hypertension patients by reducing the amount of calcium present in the cells of the heart and blood vessels.

The team’s efforts provide a good basis for future research into avenues of individualized treatment, but there are still challenges ahead. Dr. Ruben commented, “it’s not as simple as taking your medication in the morning. One in six US workers are now shift workers, so while it may be morning for most, it is bedtime for some. We need a robust way to measure body time to account for this.”

Research Shows Simple Lifestyle Changes Increase Heart Health

Sep 15 by Ewcopywriting

New studies indicate that even minor lifestyle changes increase heart health, providing hope that drastic changes aren’t necessary to benefit the body.

Study Proves Simple Lifestyle Changes Increase Heart Health

A study conducted by researchers in North Carolina looked at how a 16-week lifestyle change would affect instances of hypertension. Their findings, which were disclosed at the American Heart Association’s Joint Hypertension 2018 Scientific Sessions, showed that the need for medication was decreased in the test subjects. The research evaluated results in 129 men and women ranging in age from 40 – 80 who were either clinically obese or significantly overweight and who had been diagnosed with high blood pressure. While all of the test subjects did qualify for hypertension medication, none were taking drugs through the study period.

The individuals were separated into three groups for the purpose of the study. Group one was asked to comply with the DASH diet, a plant-based diet that’s specifically designed to benefit heart health. This diet focuses on fruits, vegetables, seeds, nuts and whole grains, while also permitting poultry, beans and fat-free dairy products. Saturated fats are avoided as much as possible. Group one also attended counseling sessions and participated in monitored exercise sessions three days per week. Group two was asked to adhere to the same DASH diet, but otherwise their lifestyles were unchanged. The third group was allowed to live as they normally would, including eating their regular diet.

Group one benefited the most within the 16-week study, lowering their blood pressure levels and reducing weight. On average, they lost 19 pounds each and dropped their blood pressure by 16 millimeters of mercury (mm Hg) systolic and 10 mm Hg diastolic. Group two did achieve some benefit from adhering to the diet alone, dropping their blood pressure levels by 11 mm Hg systolic and 8 mm Hg diastolic on average. The final group exhibited an average blood pressure drop of 3 mm Hg systolic and 4 mm Hg diastolic.

At the end of the study, each participant was examined to determine which individuals still qualified for hypertension medication. Only 23 percent of the participants from groups one and two still met the criteria for hypertension medication. Of the first group, which involved the DASH diet combined with exercise and counseling, only 15 percent still qualified for medication.

Dr. Alan Hinderliter, who led the study at the University of North Carolina in Chapel Hill, says the results show that even brief lifestyle modifications can affect heart health. Slight modifications to one’s lifestyle can be enough change to eliminate the need for medication that lowers blood pressure. Dr. Hinderliter suggests more research should be done on the effects lifestyle has on blood pressure and hypertension. However, the American Heart Association (AHA) already recommends switching to a healthier diet and increasing physical activity to benefit overall health.

Taking Regular Walks May Prevent Heart Failure

Congestive heart failure is a condition in which the heart isn’t pumping blood as efficiently as it should, and may be the result of a weakened heart. It can also be caused by the stiffening of the heart muscles. The condition affects more than 5 million people of all ages, but it’s found to be most common in women over the age of retirement. A lifetime of smoking, poor eating habits and sedentary lifestyles are the common causes of congestive heart failure.

A research team in Buffalo, New York wanted to examine how lifestyle changes increase heart health. Their goal was to see if two specific types of heart failure, reduced ejection heart failure (HFrEF) and preserved ejection fraction heart failure (HFpEF), could be prevented through changes in one’s lifestyle. The study was headed up by Michael LaMonte, an associate professor at the University of Buffalo. In HFrEF, the left side of the heart isn’t pumping enough blood to supply the rest of the body. Conversely, HFpEF is a condition in which enough blood is pumped from the heart, but the ventricles can’t hold enough of that blood to fuel the body. In the latter case, the ventricles become stiff, or they may shrink in size, so there’s not a large enough capacity. HFrEF is fatal more often, but HFpEF is more common, affecting women and minorities.

Researchers examined records for 137,303 participants in a Women’s Health Initiative survey. The survey provided insight into the health of postmenopausal women, particularly with how physical activity related to their overall health. The survey allowed LeMonte’s group to isolate 35,272 women who suffered from one or the other of the two types of heart failure their own research intended to examine. They found that walking significantly impacted heart health in women over 60 years of age. Spending just 30 to 45 minutes engaged in physical exercise each day helped to reduce the chances of heart failure by 9 percent. More specifically, the risks of developing HFpEF was cut by 8 percent, while physical activity cut the risks of HFrEF by a 10 percent margin.

What was interesting to the researchers was that the intensity level of exercise didn’t affect the findings. The results were the same, whether the women walked, jogged or engaged in other activities. The only determining factor was the amount of time spent engaged in the physical activity. As long as they engaged in 30-45 minutes of activity, they did benefit from improved heart health.

These findings provide hope for older adults who may want to act to change their heart health statuses. The research indicates that making drastic changes or overexerting oneself aren’t necessary for improving heart health. By simply selecting physical activities you enjoy, such as walking through a park, and participating in them regularly, your heart health can improve.

Diet and Skin Health: Eating Your Way to Radiant Skin

Sep 12 by Ewcopywriting

There are many benefits to eating healthy, but recent research has linked diet and skin health, indicating the foods we eat affect our skin.

Your Dietary Practices May Influence the Condition of Your Skin

Crash diets, also known as fad diets, do more harm than good for a number of reasons. Primarily, they represent temporary fixes to a long-term problem. While you may lose the promised weight by adhering to the diet, you’ll likely gain those pounds right back as soon as you go off the diet. How does this affect your skin? When you lose the weight, it leaves skin sagging. As you gain the weight back, your skin will again expand, causing wrinkles and stretch marks to appear.

A better alternative to promote a healthier state and better skin is to adopt permanent lifestyle changes. Adopt a healthier lifestyle, including a diet that focuses on healthy proteins like chicken, fish and legumes and a variety of fresh fruits and vegetables. This will aid in weight loss and benefit your metabolism, so it will be easier to keep those pounds off.

Some people worry that they won’t get enough to eat when they alter their eating habits this way. However, nutritionists recommend eating at least five portions of fruits and vegetables each day to reap the maximum amount of benefits. In addition to large supplies of vitamins and minerals, plant-based foods are also excellent sources of antioxidants. One of the most important functions of antioxidants is that they fight free radicals in the body, which are responsible for promoting wrinkles, age spots and other skin blemishes.

Some Foods to Promote a Better Diet and Skin Health

Here are just a few foods that are healthy for the body and can help improve the condition of your skin. While these aren’t the only natural foods that can benefit your skin, they make a good start and show that there’s plenty variety from which to choose.

Fatty Fish

Although many fatty foods can have a negative impact on skin health, fatty fish has the opposite effect. Sardines, herring and salmon are just some of the cold-water fish rich in omega-3 fatty acids, which has been found to have many benefits on human health. For the skin, it can significantly reduce the chances of developing non-melanoma skin cancers. Ultraviolet (UV) radiation causes damage to skin cells, as well as contributing to inflammation and immunosuppression, but the omega-3 fatty acids help to negate that effect on the skin.

Walnuts

Much like cold-water fish, walnuts are also rich in omega-3 fatty acids, but they also contain high levels of omega-6 unsaturated fatty acids. These acids work to reduce specific types of inflammation, including that which causes skin conditions, like eczema and psoriasis. It’s estimated that nearly 99 percent of Americans lack sufficient fatty acids in their diets.

Almonds

These nuts are also high in essential fatty acids. Additionally, they deliver high concentrations of vitamin E, a nutrient essential to healthy skin. They also contain antioxidants, helping to reduce inflammation in the skin cells.

Flax Seeds

Flax seeds are high in a specific type of omega-3 fatty acid, which is known as alpha-linolenic acid (ALA). This compound can help maintain healthy skin. In one study, researchers gave women with sensitive skin regular doses of flaxseed oil over a three-month period. By the end of the study, the women experienced less roughness and scaling of the skin, less skin sensitivity, improved hydration and smoother skin.

Avocado

This natural food helps the skin in a number of ways. As a high source of healthy fats and vitamin E, it protects and nourishes the skin. The fats found in avocados are necessary to the body, but are not produced naturally in sufficient quantities, so eating foods rich in healthy fats is necessary. Additionally, avocados contain lutein and zeaxanthin, compounds that help the body fight off the visible effects of UV damage.

Fun Foods for Healthier Skin

If you’re looking for more ways to improve your diet and skin health, try some of these selections. Here, there are some more enjoyable ways to eat healthy and protect your skin.

Red Wine

As red wine is produced, it’s infused with resveratrol, which is a naturally occurring compound found in the skin of the grapes. While resveratrol delivers a host of health benefits, it has become most popular for its ability to reduce the effects of the aging process. Additionally, red wine contains the antioxidants necessary for fighting free radicals and, in that way, the aging process is inhibited and skin cell damage is reduced.

Dark Chocolate

We already know that dark chocolate contains antioxidants, which attack the free radicals in the body. A study found that eating regular servings of cocoa powder over a three-month period benefited test subjects by helping them develop thicker and more hydrated skin. The researchers also found that the test subjects were less likely to suffer sunburn because they had better blood flow.

Sweet Potatoes

This delicious and natural food is a high source of beta carotene, which works as a natural sun block. By eating foods rich in beta carotene, you can reduce your risk of sunburn and of developing some types of skin cancer. The nutrient may also protect your skin from wrinkling and sun spots.

By eating a wide range of natural foods, you can raise the levels of vitamins and antioxidants in your body. To ensure that you’re getting the necessary vitamins, minerals and nutrients for skin health, you may also consider supplementing your diet with a high-quality natural formula like Dermachron. This will help you to lose weight and live healthier, as well as giving your skin a smoother and more youthful appearance. In short, practicing good eating habits can benefit your body on the outside, as well as on the inside.

The Health Benefits of Losing Weight: Why Every Pound Counts

Sep 10 by Ewcopywriting

Most people want to drop a few pounds to look better in their swimsuits, but a new study indicates losing even just 5 to 10 percent of your body weight can result in dramatic health benefits.

Obesity: A Modern Epidemic

Most people understand that weight control is a growing problem in the United States, particularly with the modern propensity to crave sugary, fattening or fried foods. On top of poor diets, Americans get far less physical exercise than they should, so their bodies have no way to burn that excess fat. This has led to nearly half of the population, or 160 million people, to struggle with being overweight. In many cases, people are clinically obese, which exposes them to the risks of developing diabetes, heart disease and many other health problems.

The problem isn’t limited to adults, either. As many as 30 percent of children in the U.S. are overweight or obese. Children struggling with obesity struggle with the same health risks as adults and may develop chronic illnesses sooner, because they live with obesity for a longer period. Including overweight children, these numbers rank the U.S. as the leader in total number of overweight people.

This has led many to become obsessed with fad diets and weight control treatments. Nearly 50 percent of Americans have reported an interest in losing weight and are willing to make lifestyle changes to do it. While most people can drop a few pounds in the beginning and may even reach their target weight, keeping those pounds off becomes problematic. It usually doesn’t take long to regain those pounds and return to the previous unhealthy weight.

Researchers Uncover the Health Benefits of Losing Weight

New studies back up the assertion of the American Heart Association (AHA) that losing up to 20 percent of excess body weight and keeping it off can lead to significant health benefits. Specifically, it can improve cardiometabolic health. Greg Knell conducted the study at the University of Texas Health Science Center and reported that losing just 5 percent of one’s total body weight can enhance metabolic health. The research team led by Knell looked at the responses of 7,670 adult participants in the National Health and Nutrition Examination Survey, which recorded data about each respondent’s cardiometabolic health. Some questions focused on topics of weight, waist measurements, cholesterol and blood sugar levels.

After examining the data, Knell’s team discovered that losing between 5 percent and 10 percent of total body weight reduced the likelihood of developing metabolic syndrome by as much as 22 percent in adults. Metabolic syndrome is a blanket term used to describe a state in which the individual has a significantly increased risk of developing diabetes, heart disease and stroke.

And the benefits were found to increase as more weight was lost. People who lost 20 percent or more of their total body weight were 53 percent less likely to develop metabolic syndrome. Greg Knell confirmed that supposition, commenting that the greater the weight loss percentage, the more cardiometabolic health improved. He added that losing just a few pounds can benefit those who are overweight or obese, even if losing 5 percent of their body weight seems like an impossible goal.

How Did Study Participants Shed Weight?

The University of Texas Health Science Center study also found that losing weight proved problematic for many participants in the survey. Of those who admitted trying to lose weight, as many as 62 percent reported that their efforts were unsuccessful. Nutrition experts suggest this type of weight loss failure has more to do with false beliefs about nutrition than with insufficient attempts.

For instance, people often assume maintaining a healthy weight means eating less food. To the contrary, nutritionists recommend adding more foods to your diet and simply changing the foods you eat. Replace prepackaged foods with fresh fruits, vegetables, nuts and seeds. These foods can help you stay full without adding excess sugar and fat to your diet.

Avoid viewing physical activity as a chore, as well. Instead of trying to maintain a workout routine, it’s a better idea to engage in physical activities you enjoy. That can include going for walks, mountain climbing, swimming or taking a martial arts class. For the best results, fitness experts recommend doing a variety of activities, so you can work out different muscle groups and maximize the body’s ability to burn calories.

Another good recommendation for making dietary changes is to alter the ingredients in your favorite foods. For instance, eating more foods rich in fiber will help you feel full for longer and the fiber will aid in digestion. Switching to low-fat dairy products, low calorie drinks, and more natural foods can also help you lose weight without sacrificing taste.

Timing is Everything: Maintaining Healthy Weight with the Chronodiet:

If you’re eager to experience the healthy benefits of losing weight for yourself, the times you eat can be just as important as the foods you eat. Studies have found that chronobiology and the circadian rhythm play a part in the processing and digestion of foods, leading to the development of a system called the Chronodiet. Part of the Chronodiet involves eating bigger meals and less healthy foods at a time of day when the body can more easily break those compounds down.

As a general rule, you should eat heavier meals between noon and 2:00 p.m., because the body will store less fat during these times. Earlier in the morning and later in the evening, it’s much more important to be health conscious and eat more nutritiously. Additionally, snacks and sweets should be avoided entirely between meals and you should go 12 hours without any calorie consumption, between dinner and breakfast.

By watching what you eat, adding more physical activity to your routine, and timing your meals with better precision, your ability to lose weight will be improved. As you begin to shed pounds, you’ll feel better, but, more importantly, you’ll reduce the risks of developing metabolic syndrome. Dedicating yourself to losing weight can help you become healthier in addition to helping you look better.

Recent Breakthroughs in Dementia and Cognitive Decline

Sep 07 by Ewcopywriting Leave a Comment

Recent research has brought to light a few key factors that can significantly contribute to your risk of dementia. Here, we highlight some of the newest findings regarding dementia and cognitive decline.

A Healthy Brain Starts With a Healthy Heart: How Improving Your Heart Health Could Lower Your Risk of Dementia

In a new study published in the Journal of the American Medical Association, a team of researchers demonstrated that steps taken to improve heart health have the added benefit of lowering one’s risk of experiencing dementia or cognitive decline in late life. Using the seven heart health metrics defined by the American Heart Association, the team assessed a combination of modifiable health behaviors and biological components and their link to cognitive decline. According to the team’s findings, each individual parameter reduces the risk of developing dementia by 10 percent, for a total risk reduction of 70 percent if all metrics are kept in check.

Seven Steps to Improve Cardiovascular Health and Lower Dementia Risk

Eat a healthful diet.
Stay physically active.
Maintain a healthy weight and BMI.
Keep cholesterol levels under control.
Maintain a healthy blood pressure.
Reduce blood sugar levels.
Don’t smoke cigarettes.

While the authors admit the limitations of the study, it nevertheless demonstrates that steps taken to better heart health are strongly associated with a decreased risk of dementia and cognitive decline, and that addressing even one area positively impacts the risk of cognitive decline. INSERM’s Cécilia Samieri commented, “In practice, this objective appears more realistic, making it possible to reach a larger number of people and therefore have a greater impact. While health promotion is a collective challenge for public authorities and healthcare professionals, it also involves each individual taking ownership of their own health.”

Belly Fat Linked to Cognitive Decline: How Your Waist-to-Hip Ratio Impacts Your Brain

Bearing a direct impact on cholesterol, blood pressure and blood sugar levels, a person’s body mass index (BMI) affects nearly all facets of cardiovascular health. In fact, obesity is one of the top risk factors for cardiovascular disease and, according to researchers from Trinity College in Dublin, cognitive decline as well. The study, which was published in the British Journal of Nutrition, examined the health data over more than five thousand Irish adults over the age of 60 and found that higher waist-to-hip ratios were associated with a decline in cognitive abilities.

With the number of obese people on the rise around the globe and the prevalence of dementia expected to increase to upwards of 80 million by the year 2040, these findings could have “significant implications” for many. Senior study author Conal Cunningham, an associate professor at Trinity College said in a press release, “While we have known for some time that obesity is associated with negative health consequences our study adds to emerging evidence suggesting that obesity and where we deposit our excess weight could influence our brain health. This has significant public health implications.”

How Pregnancy, Reproductive History, and Hormone Therapy Impact Cognitive Decline

New findings shared at this year’s Alzheimer’s Association International Conference (AAIC) drew attention to sex differences among dementia and Alzheimer’s patients over the lifespan. “More women than men have Alzheimer’s disease or other dementias; almost two-thirds of Americans with Alzheimer’s are women,” said Dr. Maria Carrillo, the Alzheimer’s Association’s Chief Science Officer. According to the 2018 Facts and Figures Report published by the Alzheimer’s Association, 3.4 million out of 5.5 million elderly Americans diagnosed with Alzheimer’s disease are women. Here are a few of the top findings on women’s health presented at this year’s conference.

A Woman’s Reproductive History is Linked to Dementia Risk

Researchers from Northern California investigating different facets of reproduction with regards to incurred dementia risk uncovered associations between the risk of dementia and numerous reproductive factors. “Possible causes of dementia in women, in particular reproductive factors, are not well understood,” explained Dr. Paola Gilsanz, a staff scientist at Kaiser Permanente’s Northern California Division of Research. “In our study, we aimed to identify female-specific risks and protective factors impacting brain health, which is critical to diminishing the disproportionate burden of dementia experienced by women.”

According to their findings:

Women who have had three or more children are 12 percent less likely to develop dementia when compared with women who have had only one child.
Each incidence of miscarriage increases the risk of dementia by 9 percent when compared to women who have had no miscarriages.
Women who started their first period at the age of 16 or older are 31 percent more at risk of dementia than those who have their first period at the average age of 13.
Women who experience the onset of natural menopause at the age of 45 or younger have a 28 percent greater risk of developing dementia when compared to women who naturally enter menopause after 45.
The length of a woman’s reproductive period averaged around 34 years. Women whose reproductive periods span 21 to 30 years in length are 33 percent more at risk of dementia when compared to women whose reproductive periods span between 38 to 44 years.

Pregnancy History Affects the Risk of Alzheimer’s Disease in Women

In order to investigate possible associations between Alzheimer’s risk and a woman’s reproductive history, researchers from the University of California at Los Angeles collected pregnancy histories and measures of dementia symptoms and found that the cumulative months of pregnancy could serve as a “significant predictor” for the risk of Alzheimer’s disease. According to their data, women who spend 12.5 percent more months pregnant than an otherwise identical woman are 20 percent less likely to develop Alzheimer’s. The researchers believe that the body’s immune response during the first trimester of pregnancy may be the mechanism underlying the reduced risk.

“We are intrigued by the possibility that pregnancy may reorganize the mother’s body in ways that could protect her against developing Alzheimer’s later in life. These results also suggest that the story might not be so simple as being all about estrogen exposure, as previous researchers have suggested,” said Dr. Molly Fox, an assistant professor at UC Los Angeles.

Hormone Therapy is Not Always Linked to Cognitive Decline

Researchers reviewing recent studies regarding cognition and hormone therapy found that only under certain circumstances was hormone therapy associated with cognitive impairment. In particular:

Women who begin hormone therapy between the ages of 50 and 54 encountered no negative cognitive effects.
Women who start hormone therapy between the ages of 65 and 79, however, saw decreased cognition, impaired memory and reduced higher functioning.
Women with type 2 diabetes undergoing hormone therapy were found to have a higher risk of cognitive decline than either diabetic women not on hormone therapy or non-diabetic women who were on hormones.

Dr. Carey Gleason of the Wisconsin Alzheimer’s Disease Research Center commented, “These findings add to our understanding of the complex effects of hormones on the brain. These data are sorely needed to guide women’s healthcare during and after the menopausal transition and to help women make personalized and informed decisions regarding management of their menopausal symptoms and the prevention of future adverse health outcomes.”

A Woman’s Verbal Memory Advantage Could Mask the Earliest Stages of Alzheimer’s

Data suggests that, throughout the aging process, women possess an advantage when it comes to remembering words and verbal materials. Many of the current tests used for diagnosing Alzheimer’s rely on verbal memory and word recall, story recollection and other verbal items. Researchers hoping to form a better understanding of these sex differences in verbal memory in the aging brain found that, even though their brains presented moderate signs of Alzheimer’s degradation, women indeed maintained higher levels of cognitive performance in the earlier stages of the disease when compared to men, though the advantage diminished as the disease progressed.

“These findings may help to explain why women show a more rapid decline across a wide range of cognitive abilities after being diagnosed with Alzheimer’s. While the female advantage may be functionally beneficial, it could mask early stages of Alzheimer’s, resulting in a more severe burden of disease at the time of diagnosis, with more rapid deterioration thereafter,” said Dr. Pauline Maki, Senior Research Director at the University of Illinois’s Center for Research on Women and Gender.

The use of diagnostic tests based upon gender improved the accuracy of diagnosis in both men and women, which suggests a need for further research into alternative diagnostic approaches.

Painkillers Used to Treat Chronic Pain in Dementia Patients Can Triple Harmful Side Effects

Also presented at this year’s AAIC were a pair of studies highlighting the effects of opioid painkillers in people living with dementia and the potential mechanisms underlying these effects.

Approximately half of dementia patients in care facilities live with “clinically significant pain,” which is often mismanaged or even undiagnosed. Researchers found that the opioid-based painkillers commonly used to treat pain increased the negative side effects — like confusion, lethargy, and mood swings — by threefold in dementia patients.

“Pain is a symptom that can cause huge distress and it’s important that we can provide relief to people with dementia. Sadly, at the moment, we’re harming people when we’re trying to ease their pain. We urgently need more research in this area, and we must get this dosing right. We need to establish the best treatment pathway and examine appropriate dosing for people with dementia,” commented the University of Exeter’s Professor of Age-Related Diseases, Clive Ballard.

While opioid painkillers are an effective treatment, dementia patients require smaller doses for pain relief and seem to more sensitive to negative side effects of the drugs. Research suggests that this may be because dementia patients’ bodies appear to overproduce its natural endogenous opioids.