Chronobiology

Probiotics Linked to Dental Health, Stress Reduction and More

Westerners are living longer lives than ever. However, we are living sicker lives as well. Many people struggle with chronic illness and disorders that affect their daily lives in a variety of ways. Sadly, our golden years are often spent in hospitals and doctor’s offices. Researchers now believe that maintaining a healthy balance of intestinal flora (bacteria in your digestive tract) may be key to improving overall health throughout our lifespans.

Your Gut Microbiome and Your Health

The microorganisms that live in your GI tract as well as other parts of your body are collectively known as your microbiome. We have long known that the microbiome is an important part of health. For instance, we cannot absorb vitamin K without the help of certain beneficial bacteria that reside in our digestive tract. However, scientists now realize that the health effects of your microbiome extend far beyond digestion and absorption. In fact, more and more research indicates that keeping your natural flora balanced with probiotics (supplements that help replenish the “good” bacteria in your digestive tract) may be more important than taking a daily vitamin.

How can probiotics affect health? Sometimes our microbiome, like any ecosystem, can get off-balance. As a result of stress, diet and other external factors, we can end up with too many of a certain kind of bacteria or too few of another. Maintaining the right balance is important, and probiotics are intended to support that balance.

The Known Health Benefits of Probiotics

Probiotics have been shown to support good health in several recent studies. For instance, dental cavities have been linked to an imbalance in bacteria in the mouth and pharynx. Research shows that taking a probiotic containing a less-destructive bacteria called streptococcus A12 may crowd out the bacteria that cause plaque biofilms that are destructive to teeth.

Metabolic syndrome is common in the modern world, with researchers and doctors alike desperate to find an effective treatment. New research suggests that this syndrome, which includes diverse range of disorders from type 2 diabetes to polycystic ovarian syndrome, may also be linked to gut health. Mice who have the underlying hormonal disruption seen in PCOS were found to have changes in their microbiome, including less genetic diversity in their gut bacteria. Taking a probiotic supplement may help many people with metabolic syndrome to lead healthier lives.

Inflammation and Gut Health

How can probiotics affect health in such a variety of ways? The jury is still out, but inflammation appears to be part of the answer. A recent study found that mice given probiotics did not lose as much bone density after menopause. Researchers suggest that maintaining the right gut bacteria balance may reduce the systemic inflammation that contributes to bone loss, which is a common health issue in postmenopausal women.

Modern lives tend to be stressful, instigating the release of cortisol and other stress hormones that can lead to inflammation. The link between inflammation and our microbiome may be part of the explanation for the many healthy benefits of probiotics. In one study, when medical students were given probiotics before a test, they had lower levels of salivary cortisol and reported less anxiety. The benefits of probiotics may soon be tested on female astronauts, who suffer a disproportionate amount of serious infections while in space and negative health effects once back on earth. Researchers believe that the sterile atmosphere of space may be part of the problem, as healthy bacterial levels in the body begin to fall and pathogenic inflammatory bacteria take over. A simple probiotic supplement may keep the flora of female astronauts healthy and support good health in a variety of ways.

The Circadian Rhythm and Your Natural Flora

Another way that your intestinal flora may be affecting your health is through the microbiome’s effect on the circadian rhythm. Mice that have a mutation in certain circadian genes show increased inflammation in their gastrointestinal tracts, more intestinal permeability to harmful substances and poorer overall health. They also have a different balance of bacteria than mice without the mutation, suggesting that the circadian rhythm is somehow involved in microflora balance. The presence of good bacteria in a healthy balance is linked to both a healthy circadian rhythm and lower risk of a variety of common diseases.

Medical research is identifying new links between the gut, the brain, and our overall well-being. It appears that the human body evolved to live symbiotically with a variety of microorganisms. Maintaining this healthy balance by taking probiotics is an important way to support good health.

Melatonin and Blood Pressure: New Research Suggests a Sleep Supplement May Promote Heart Health

Jul 13 by Ewcopywriting Leave a Comment

Most of us know someone, be it a friend, grandfather, parent, or another family member, who takes medication for hypertension, or high blood pressure. Not only is high blood pressure common in the Western world, but our risk of developing it increases as we age. At the same time, many people find that they also have trouble sleeping as they age, a concern often caused by the age-related slowing of melatonin production. Could the two be related? New research suggests there might be a link between melatonin and blood pressure.

Cardiovascular Health And Aging

It is no surprise that our bodies change as we get older, with the changes being more pronounced inside our bodies than on the outside. Our blood vessels become less pliant, paving the way for hypertension and a variety of cardiovascular diseases. Changes to the body’s circadian rhythm also contribute to poor health. For instance, our blood pressure normally follows a predictable rhythm. As we age, blood pressure becomes more variable and unpredictable. Rather than rising and falling in a predictable way, it tends to become more reactive and follow external cues rather than an internal clock. With all of this in mind, could there be a link between circadian rhythm, melatonin, and blood pressure?

Melatonin and Blood Pressure

In a recent study, elderly people living in a community for older adults were followed for a week, with attention given to their normal lifestyle and any medications taken. The individuals in the study all suffered from hypertension of varying degrees and had an average age of 80. Participants were then instructed to add a melatonin supplement to their daily regime. After just two weeks the results were surprising. After adding a melatonin supplement, blood pressure decreased on average by approximately eight points, which is significant. In addition, those who took melatonin had less variability in blood pressure and a more predictable blood pressure rhythm, suggesting that melatonin may be helpful in protecting against some of the negative effects of aging on our blood vessels. This breaking research into the link between melatonin and blood pressure suggests that a daily melatonin supplement may go a long way toward keeping blood vessels healthy.

Because blood pressure is a major risk factor for a variety of serious, life-threatening health problems, these findings could have potential immense effects on overall health. Lower blood pressure is desirable in almost all cases and can reduce the risk of serious complications like heart attacks. In addition, high blood pressure variability is an important indicator of future disease risk. People who have high variability are at risk for a variety of diseases such as chronic kidney disease.

The Magic of Melatonin

Released by the pineal gland in response to cues from the suprachiasmatic nucleus (SCN) of the hypothalamus, melatonin had been a major focus of research for years due to its essential role in maintaining the circadian rhythm and a regular sleep-wake cycle. Melatonin levels typically decrease with age, causing disrupted or insufficient sleep in many older adults. The age-related reduction of melatonin may be partially responsible for some of the effects that we associate with aging. For instance, some of the memory loss that we associate with aging may be actually due to a lack of adequate sleep, as sleep is the time during which we consolidate memories. Because sleep is also when our cells rejuvenate and heal from the damage of the day, some of the accumulated damage we associate with aging may be partially due to age-related loss of melatonin.

People jokingly say that sleep is the best medicine. However, research indicates that this is actually not a laughing matter. Maintaining a healthy circadian rhythm, including the addition of a melatonin supplement if needed, may be one important part of preventative medicine. Cultivating a healthy sleep-wake cycle is important because we do not sleep only to dream, but also to complete essential cell repair processes that keep us healthy and happy.

It’s important to discuss any supplements or new over the counter medications with your physician. However, evidence is increasingly indicating that melatonin may be one of the most potent natural healthy-aging supplements available. From your blood vessels to your short term memory, the healing and rejuvenating effects of melatonin support good health from the inside out. Adding this simple and safe supplement may make all the difference in your lifelong well-being.

Keeping a Consistent Bedtime Reduces Risk of Heart Disease

Jul 07 by Ewcopywriting Leave a Comment

Do you go to bed at the same time every night? If you are like most people in the industrialized world, the answer to this question is likely “no.” Electrical lights and smart devices give us the means to stay awake well past dark and plenty of ways to entertain ourselves while doing so. The result is that most adults and even many children lack a consistent bedtime, which is a dilemma that a recent study suggests may have a negative effect on cardiovascular health. Could going to sleep at the same time each night—a habit common in our ancestors who lived by the light of the sun—be a crucial factor in preventing heart disease?

The Benefits of Keeping a Consistent Bedtime

Most children have a set bedtime, but as adults, we generally give up this habit. We go to bed when we feel ready for sleep, which varies from night to night. A new study published in the journal Hypertension suggests that bedtime may be more important than we could have ever predicted. In the study, healthy volunteers underwent a series of blood tests, then were given a new sleep regimen with a constantly changing bedtime. After just eight days of a forced change in bedtime, these people had increased norepinephrine, a catecholamine which increases heart rate and has been found to contribute to heart disease in a variety of ways. These people also showed decreased vagal activity, which is significant because the vagus nerve is an important cardiovascular depressant.

Vagal activity is particularly important because this type of nervous activity generally occurs during deep sleep. The results of this study suggest that people who change their bedtime on a regular basis do not get as much deep sleep, which is when the heart regenerates itself after a long day. During deep sleep, vagal activity slows heart rate and blood pressure, reducing demands on myocardial muscle. This gives our heart muscle a chance to clean out metabolites and other biochemicals that accumulate throughout the day as well as providing a needed rest to muscles that maintain our lives 24 hours a day.

Sleeping the Stress Away… Or Not

This study adds to a growing body of evidence that a lack of regular sleep is bad for the heart and blood vessels. The heart is primarily governed by the two branches of the autonomic nervous system. The parasympathetic branch of this system releases hormones that encourage rest and regeneration, as well as digestion of food and other important activities. On the other hand, the sympathetic nervous system revolves around fight or flight. The hormones released by this system generally function as stress hormones. While stress hormones are important in escaping a real physical threat such as a threatening mastodon, they are often maladaptive in the modern world.

When we do not get enough sleep, the sympathetic nervous system dominates our autonomic system. The result is that we have increased levels of stress hormones, which create long-term damage to our cardiovascular systems. Getting a good night’s sleep—including going to bed at a regular time—may be one of the best things we can do to maintain a healthy heart.

The Magic of Sleep

Sleep is a time for mental regeneration, but it appears to be just as important for physical regeneration. Our cardiovascular system is not the only organ system that needs some time at night to regenerate cells and clean out toxic metabolites from the activity of the day. Neural cells also appear to repair damage and replace worn-out cells while we sleep. Even hepatocytes, the cells of the liver, rely on sleep cues from master clocks in the human brain to determine when to rebuild and undergo repair processes. Our bodies must maintain a healthy circadian rhythm in order to undergo crucial processes that keep our cells healthy amidst the challenges of modern life.

Sleep disorders do not just make us more fatigued the next morning, but can potentially affect almost every cell in our body. Setting a regular bedtime may be a healthy lifestyle change that is as important as eating a healthy diet and getting regular exercise.

Proven: Shift Work is Detrimental to Your Health

Jun 29 by Ewcopywriting Leave a Comment

Modern society has become almost “timeless” due to electric lighting and other technology. We can buy groceries at midnight, get medical care at any hour, and access 24/7 customer service for any problems that arise during the day or night. There are definite benefits to this constant access. However, there may be serious health consequences for the people who keep our world running around the clock.

Shift Work and the Circadian Rhythm

The main problem with shift work is that the timing of sleep matters. Our bodies are made to run by internal clocks that are set by light levels. When our retinas sense light, they pass signals to the suprachiasmatic nucleus (SCN) to shut down the production of melatonin and other biochemicals associated with sleep. Our circadian rhythm is also affected by factors such as temperature and the timing of meals.

How does shift work affect the circadian rhythm? People who work odd hours often must function at times when their bodies are telling them to settle into bed so key restorative processes can occur. They must try to sleep at times when cortisol and other hormones that encourage wakefulness are high. People who engage in shift work suffer from a long-term form of jet lag, in which their internal clocks are not aligned with their lifestyle.

The Out-of-Sync Brain

What happens to the human body when shift work forces the circadian rhythm out of sync with the environment? Researchers have discovered a variety of effects. Anyone who has lost a night of sleep knows the short-term effects. People feel more fatigued and suffer from “fuzzy” thinking, but the effects on cognition do not stop there. Chronobiology research has found that people who engage in shift work perform lower on cognitive tests, with the effects lasting up to five years after they resume a typical day schedule. Medical staff who work nights are more likely to miss critical issues and often struggle to stay awake, much less to perform to a high standard of care. However, the effects of shift work extend beyond mood and mental function. There appear to be long-term effects on disease risk and lifespan as well.

Can Shift Work Affect Your Long-Term Health?

New research suggests that cardiovascular health is one of the areas most effected by shift work. Deep sleep allows our hearts to rest and to perform cell repair as well as other restorative processes. Without adequate sleep, people have higher blood levels of stress hormones and increased heart rates. The result is an increased risk of cardiovascular disease that can ultimately be life-threatening.

In addition, people who work odd shifts have a higher risk of stroke and experience more devastating strokes when they do occur. Lab rats who have a disrupted circadian rhythm are more likely to have lasting brain damage and loss of limb function after a stroke.

Disproportionately Severe Effects on Women

Shift work increases risk factors for chronic disease across the board, but the exact effects appear to depend a great deal on biological sex. While men are at higher risk of permanent disability from a stroke, women get the short end of the stick overall. A study of nurses found that women who work night shifts see more negative effects on their heart health than males, even when adjusted for lifestyle and risk factors. They have a higher incidence of coronary artery disease, heart attack and death from heart problems. This increase in risk is significant, at about 15 to 18 percent higher.

Why do men and women suffer different health consequences from shift work? It appears that male and female bodies react different to disruptions in the circadian rhythm. A study of sleep-deprived volunteers of both sexes found that women have more changes in mood and cognitive performance than men when subjected to a disrupted internal clock. This may pose a challenge to the public health as many jobs involving shift work, such as nursing and waitressing, are traditionally female professions.

Our society requires 24-hour staffing in many fields to accommodate modern lifestyles. However, this does not come without consequences for the workers involved. While we will always need medical and law enforcement staff around the clock, it may be better for public health to allow workers in less time-sensitive industries to go home in the evening and get the good night of sleep that they need for optimal health.

Digital Detox: How Unplugging Can Recharge Your Batteries & Reset Your Circadian Rhythm

Jun 22 by Ewcopywriting Leave a Comment

Electronic devices have allowed us to be more connected, yet more detached. Smartphones, tablets and other devices give us access to information, social media and email 24 hours a day. While this should make it easier to manage our lives and maintain meaningful connections, it appears to actually be hindering us in these areas. New research suggests that taking a periodic digital detox may be the answer.

The Downside of the Digital Life

There is no question about it: Most modern people depend on their digital devices. We stay connected to friends and family on Facebook, collaborate on work projects online, and entertain ourselves with Netflix or ebooks. There are benefits to having this constant access: We can handle work emergencies with a few swipes on the phone and be reached in seconds should an emergency occur.

However, there are downsides to this arrangement as well. Many people are invisibly chained to their devices. The blue light from electronic devices is now known to disrupt the circadian rhythm and delay sleep onset. Smartphone use has been linked to the steady rise in sleep disorders, which now affect almost half of American adults. Constantly using devices makes us less empathetic and hinders our ability to communicate effectively. It may even increase narcissism. Researchers have identified that constant technology use can cause mild attention deficits and a lack of critical thinking, a condition dubbed “monkey brain syndrome.” It seems that constant access to technology may be a threat to both public and individual health. What is the answer?

What Happens When We Unplug?

New research suggests that unplugging from technology may be good for our physical, emotional and social health. In a recent study, researchers took a group of people to Morocco. They spent the first night socializing in a hotel with full access to their devices. After this, they were taken to the desert and stripped of their digital access. The results were surprising. Not only did these research subjects build deeper friendships and have higher-quality interactions, but they also had better posture, felt more rested despite the same amount of sleep and were able to develop more creative solutions to their problems.

Is it time for Americans and Europeans to throw away their smartphones and devices? Unfortunately, this is not possible in the modern world. However, taking a few device-free days occasionally, known informally as a “digital detox,” may be beneficial. Being online regularly throughout the day and night actually depletes nutrient stores in critical areas of our brains. It only takes a few days to rebuild these stores and undo the damage of constant screen use.

Options for Digital Detox

Modern people do not need to attend an expensive digital detox retreat to unplug for a few days. If you want to give your mind a rest from the online rat race, plan for a weekend offline. Notify coworkers, friends, and family ahead of time that you will not be reachable for a set time period and plan a few days of relaxation and fun. At the end of the detox, experts recommend that you give serious consideration to how you re-enter the digital world. Can you cut back on the amount of time you spend on devices? Which apps improve your life and which make it more stressful? Once you have traded your “monkey brain” for a more human one, it will be easier to critically analyze how media affects your existence.

There is no question about it: Modern life demands that most people have a certain amount of screen time and digital access. However, we can use these things in moderation rather than letting them rule our lives and cause neurological disruption. Putting phones and other devices away for a few days may be just what the doctor ordered. Modern technology is supposed to make our lives easier rather than more difficult.

What You Eat Is Intricately Linked to Sleep Timing, Quality and Duration

Jun 17 by Ewcopywriting Leave a Comment

How do your food choices affect your sleep? If you’ve ever reached for a cup of chamomile tea or a glass of warm milk before bed, you probably have some idea. Although there has not been solid evidence that diet affects sleep until recently, many people in cultures around the globe maintain deeply-held beliefs that some foods and beverages can either help or hinder slumber. New studies linking dietary habits and sleep habits are showing that sleep and diet are indeed interconnected, although we may be wrong about which foods are the best choices.

How Diet Affects Sleep

People have long been advised to avoid spicy and fatty foods before bed to prevent a sleepless night of heartburn, but research suggests that diet affects sleep in other ways. A recent study looking at the relationship between sleep and eating habits found interesting connections. According to the study, people who sleep well at night are likely to take in less caffeine (not surprisingly) as well as less of an amino acid called choline, which is found in eggs and meat. On the other hand, those who sleep only for a very short duration tend to drink less water and eat fewer brightly-colored vegetables.

There appear to be many variables involved in the diet-sleep connection. Researchers have yet to figure out a “Golden Mean” in nutrients that allows for optimal sleep, but the evidence is clear: Diet and sleep habits are deeply and intrinsically linked. What you eat, and when you eat it, can make you fall asleep later, wake up more often, and even reduce the quality of sleep for the duration of the night. However, this is not the only link between diet and sleep.

A Reciprocal Connection

Evidence suggests that not only does diet affect sleep duration, but that sleep can affect diet as well. For night owls, the propensity may be to go to bed late and sleep late; However, our modern schedules don’t often allow for this. As a result, night owls may try to make up for lost hours by sleeping in late whenever possible. Yet ,research shows that people who sleep late are more likely to eat fast food and other foods high in carbs and fat. This may be due to convenience, as people who are often tired are less likely to have the energy to prepare a healthy meal. Additionally, people are generally more impulsive and have less ability to make good decisions when sleep-deprived. A lack of set routines may also be an issue, as people who do not wake and eat at set times are more likely to eat less-healthy meals.

An unhealthy diet can also affect sleep by contributing to obesity. People who have a high body mass index (BMI) show slightly different sleep behaviors than those who maintain a healthy weight. For those with a high BMI, the nightly balance of different stages of sleep is altered in ways that can affect rest and regeneration. This can affect the quality of their sleep and how much energy they have upon waking. For instance, overweight people get less stage 2 sleep and a higher proportion of REM sleep. In addition, people with a high body mass index are at higher risk of sleep apnea and other disorders that can affect sleep quality.

Weight, Diet, and Sleep: The Proverbial Chicken and Egg

Which came first: the high-fat diet or the irregular sleep schedule? This is still unclear, but will likely be the subject of future studies. While obesity is known to cause sleep disorders, sleep disorders are also known to negatively affect the metabolic system. The result is a downward spiral in which people sleep poorly, make poor health decisions that lead to weight gain and suffer even more disordered sleep. While it can be difficult to break this cycle and get your health back on track, it is nonetheless important to your health to do so.

So what should you be eating if you want to sleep soundly at night? Although there is increasing evidence that diet affects sleep, and vice versa, the exact nature of the connection is not fully understood. While revolutionary new insights have been gained as to how when and what you eat affects your metabolism, researchers have yet to discover the exact diet that encourages good sleep. For now, doctors continue to make the general recommendation that people try to attain and stay at a healthy weight by getting plenty of sleep and eating a varied, healthy diet.