Mood

Proven: Shift Work is Detrimental to Your Health

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.

5-HTP Shows New Promise for Alleviating Symptoms of Serotonin Deficiency

May 27 by Ewcopywriting Leave a Comment

Many people are familiar with the neurotransmitter serotonin. Drugs controlling serotonin levels, such as SSRIs, have been used to treat diverse diseases from clinical depression to chronic pain disorders. The link between low serotonin levels and clinical depression has long been known, but new evidence suggests that serotonin also plays a role in gastrointestinal motility and a variety of other important physiological functions. Because 5-HTP and serotonin are intricately related, as 5-HTP is an important part of the process of serotonin synthesis in the human body, 5-HTP may be helpful in treating symptoms caused by serotonin deficiency.

The Role of Serotonin

Serotonin plays a variety of roles in the bodies of humans and other animals. It is an integral neurotransmitter involved in the processes underlying mood, pain relief, sleep and digestion. Serotonin’s role in digestion appears to be especially important, with over 90 percent of serotonin receptors located in the GI tract. This simple molecule plays an important part in sustaining the human body both emotionally and physically.

Because serotonin is so important, a serotonin deficiency can have a variety of negative health effects, including depression, low self-esteem, insomnia, panic attacks, chronic pain disorders and irritable bowel syndrome. There are many health conditions associated with serotonin deficiency, but pharmaceuticals such as SSRIs are not always a viable or effective solution.

Serotonin Synthesis

5-HTP and serotonin are linked by a process called serotonin synthesis. Serotonin is made in the human body from the amino acid tryptophan. 5-HTP is the last intermediate in this process before the molecule is completely converted to serotonin. Because of its role as a serotonin precursor, levels of 5-HTP and serotonin are directly linked.

Serotonin deficiencies can be due to a lack of precursors, or it can be due to a shortage of the enzymes needed to perform the many biochemical processes involved in creating serotonin. They can also be caused by an imbalance of intestinal flora because these microbes synthesize serotonin as well. The end results of a deficiency vary, but all can have serious effects on quality of life. While doctors have traditionally prescribed drugs preventing serotonin re-uptake to treat certain disorders that involve serotonin deficiency, these drugs don’t address the root issue of having less overall amounts of this key neurotransmitter.

5-HTP and Serotonin Deficiency

Many researchers are finding that supplementing with 5-HTP can help allay the symptoms of serotonin deficiency. Because 5-HTP and serotonin are only separated by one biochemical reaction, taking 5-HTP can produce a noticeable difference in serum serotonin levels. Supplementing with 5-HTP also removes the body’s need to perform all of the chemical reactions needed to turn tryptophan into 5-HTP and then serotonin.

5-HTP has been found in several research trials to be helpful for conditions as diverse as depression, fibromyalgia, headaches, attention deficit disorder and irritable bowel syndrome. How does 5-HTP affect serotonin levels? Not only can 5-HTP be turned into serotonin when the body needs it, but it also can activate certain serotonin receptors to produce the same effects.

Applications of 5-HTP in Modern Health Care

The effects of 5-HTP are still being researched, but it appears to show a great deal of promise as a possible option for certain conditions involving serotonin deficiency. SSRIs and other pharmaceuticals can have unwanted side effects and even cause an excess of serotonin, leading to the deadly serotonin syndrome. Many people are looking for a pure, natural way to safely maintain a healthy mood and alleviate other symptoms of serotonin deficiency.

Serotonin is essential to leading a happy and healthy life in a multitude of ways. 5-HTP may contribute to healthy serotonin balance and to good mental and physical health in a variety of ways. While it is important to talk to your doctor about any supplements, 5-HTP may be the answer to many diseases caused by serotonin deficiency.

Omega 3 and Antidepressants: A One-Two Punch to Knock Out Depression

May 04 by Ewcopywriting Leave a Comment

While depression was once viewed as mere sadness, today we recognize that it is a biochemical disorder that can often be treated with medication and therapy. Unfortunately, the wide range of available depression medications sometimes fails to help patients who are suffering from this disease. New research has found that combining antidepressants with omega-3 fatty acids and other dietary supplements may be the answer for many people.

The Problem of Treatment-Resistant Depression

One of the main challenges in treating depression is that people often see only slight improvement, or even no improvement at all. Treatment-resistant depression is defined as clinical depression that does not respond to two or more different medications. Researchers and physicians have very little understanding of why some people respond to medication while others do not. It is believed to be a combination of genetic and environmental factors.

Despite huge advances in the pharmaceutical world, only half of all patients who treat depression with antidepressants alone achieve complete recovery. Even people who eventually respond to antidepressant therapies often find that it is a long process and that the medications at times only partially treat their symptoms. Because depression is a devastating illness, this can make life uncomfortable and even unbearable. For this reason, researchers have been searching for new approaches that combine antidepressants with other therapies and lifestyle changes.

Omega 3 and Antidepressants: A Winning Combination

This study looked at interactions between omega-3 fatty acids, S-adenosylmethionine (SAMe), methylfolate and Vitamin D with common antidepressants such as SSRIs. The results were surprising; these other health supplements may be the key to effectively treating depression in cases where medications alone are not enough. When taken with antidepressants, these supplements were shown to boost the effect of the medication, allowing more patients to gain relief from their symptoms. Omega 3 and antidepressants together were an especially effective combination, working better than the combination of pharmaceuticals and talk therapy.

What does this mean for depression treatment? Patients soon may find successful treatment who otherwise would have struggled with an incompletely treated disease. Because omega-3 fatty acids are considered part of a healthy lifestyle, there is absolutely no risk for most people.

Omega-3 Fatty Acids: Nature’s Anti-Inflammatory

Depression is not the only disorder in which a combination of supplements and pharmaceuticals often proves the most effective treatment. In particular, omega-3 fatty acids have been found to help with a variety of diseases and health complaints, from heart disease to type 2 diabetes. Commonly found in fish and nut oils, these fatty acids are believed to work by reducing inflammation and subduing autoimmune activity. Their exact effect on depression is still unknown, but inflammation appears to play a vital role in the development of clinical depression. While the mechanism will need to be studied further, these oils appear to be effective when combined with traditional pharmaceutical remedies.

New Approaches to Illness

Omega-3 fatty acids are just one supplement that has been recently found to be effective as an adjunct treatment for depression. Researchers and medical professionals are constantly finding new ways that diet, exercise, supplements and other lifestyle changes can have a positive effect on mood and overall health. Not only may they help protect against disease, but they may prove helpful in treating certain conditions as well. Healthy living remains the best medicine for a wide variety of disorders.

Omega 3 and antidepressants may work synergistically to stop depression in its tracks where nothing else helps. While no one should change medications without talking to their physician, this discovery may offer hope to the millions of people who suffer from clinical depression that does not respond completely to common medications.

Seven Signs You Have Low Serotonin

Apr 27 by Ewcopywriting Leave a Comment

Serotonin, which is often referred to as the “happiness hormone,” is most often associated with happiness and feelings of well-being. While this inhibitory neurotransmitter definitely has an effect on mood, it also affects our brains and bodies in a variety of other ways. Low serotonin can impact nearly every system in the body, causing symptoms that interfere with just about every aspect of daily life. Here are just a few ways that low serotonin can interfere with your health and well-being.

1. High Anxiety

Selective serotonin reuptake inhibitors are often used to treat anxiety because anxiety is one of the most common symptoms of a serotonin deficiency. While serotonin is not the only hormone implicated in anxiety, people who suffer from anxiety disorders have been shown to have low serotonin in key areas of the brain.

2. Memory Problems

Serotonin is important for cognition and thinking, especially in the area of memory. When people suffer from low serotonin, they may not have trouble storing new memories, a process known as memory consolidation. This leads to difficulty in school, work and everyday tasks. If your memory just isn’t what it used to be, consider boosting serotonin levels as a method of treatment.

3. Carb Cravings

If you find yourself reaching for sweets and starches when you are feeling depleted, low serotonin may be the culprit. Eating complex carbs can indirectly raise your serotonin levels by shifting metabolism to carbohydrate pathways rather than those that use amino acids. This impacts serotonin levels because tryptophan, an essential amino acid, can then be used as a building block for serotonin rather than for energy.

4. Digestive Difficulties

If you associate serotonin with the brain, you only know half the story. Ninety percent of your body’s serotonin is located in the GI tract, where it plays a key role in regulating digestion. When you have low serotonin in your gut, you may suffer from diarrhea, anxiety and a variety of other gastrointestinal symptoms.

5. Insomnia

We fall asleep in response to a rise in melatonin and serotonin levels. Without these two hormones, people may find it difficult to fall asleep and stay asleep. In addition to being important to the process of falling asleep, serotonin is also a precursor to melatonin, which means it can be converted into this sleep hormone. If you are low on serotonin, you may be low on melatonin as well.

6. Increased Appetite

Have you been feeling hungry even when you have just eaten? Low serotonin levels may be the reason. Dopamine is the neurotransmitter most implicated in hunger. Serotonin inhibits dopamine, so low serotonin may mean an increase in hunger and eating. If you can’t stop eating, try to choose foods that support healthy serotonin production.

7. Chronic Pain

Abnormal serotonin levels have been repeatedly linked to chronic pain disorders such as fibromyalgia and chronic headaches. If you suffer from muscle aches, headaches, or other chronic pain, low serotonin may be the culprit.

Natural Ways to Treat Low Serotonin

There are a few ways to increase your serotonin if you believe it may be low. Many people find relief taking a 5-HTP supplement. In addition, research has found that meditation, exercise and light exposure all may increase serotonin levels. There are also foods that can increase serotonin levels such as milk, chickpeas and a variety of brightly-colored vegetables. Eating well and taking supplements often can help alleviate symptoms of low serotonin.

Low serotonin is so common in the U.S. that it is almost an epidemic. Many people suffer from vague health symptoms that cannot be treated effectively by modern medicine. Finding natural ways to increase serotonin can allow many people to function better and feel better in their daily lives.

Melatonin and Depression: Exploring the Connection Between Mood and the Circadian Rhythm

Apr 14 by Ewcopywriting Leave a Comment

Depression is one of the most common mental illnesses in the developed world and one that takes a huge toll on both sufferers and their loved ones. Depression also costs the nation as a whole, with its economic impact estimated at more than $50 billion a year in the United States alone. New research on the link between melatonin and depression suggests that melatonin may be an effective natural way to offer relief for this difficult-to-treat illness.

Sleep, Melatonin and Mental Illness

Melatonin deficits have been linked to mental illness of all kinds, from schizophrenia to post-traumatic stress disorder (PTSD). Insomnia, sleeping too much and at odd hours and other sleep disorders are common and recognized symptoms of many types of mental illness. While researchers once believed this was just a result of emotional distress, these illnesses are now known to be directly affected by and linked to low melatonin and the resulting sleep disorders.

Clearly, sleep is essential to our mental well-being in a variety of ways. This link led researchers to begin looking at the relationship between melatonin levels and one of the most common mental illnesses on the globe: clinical depression.

The Link Between Melatonin and Depression

Low melatonin has been found in several research trials to be a contributing factor in major depressive disorders. In fact, scientists can predict the severity of depression symptoms from salivary melatonin levels. While low serotonin was once believed to be the main cause of depression, we now know that the human brain is not so simple. Neurohormones such as serotonin and melatonin affect each other due to the interconnected nature of the brain. Melatonin appears to be especially important in developing depression and in treating it as well.

Melatonin, combined with light therapy, has been used for years to treat Seasonal Affective Disorder, which is considered a form of depression. A new study is examining whether this supplement may be useful in treating non-seasonal depression as well. This research follows a much smaller groundbreaking study in the early 2000s that discovered melatonin was useful as a treatment for patients who had refractory, or difficult-to-treat, depression. A growing body of unrefuted evidence suggests that this natural supplement, which is affordable and available without a prescription, may be an important part of correcting neurotransmitter imbalances that cause depression.

Treating Depression in a New Generation

While current depression treatments such as SSRIs work for most people, there are many who struggle to live with and move on from this devastating illness. Researchers are currently looking at new ways to approach the issue of depression and mental illness in general. Melatonin appears to affect levels of both serotonin and cortisol, both of which are imbalanced in people with depression. Stabilizing melatonin levels may help other neurotransmitters to return to healthy levels. This approach to depression, addressing a root cause rather than symptoms, may be the most effective in treating a complex and multifactorial psychological disorder.

Research in chronobiology is shedding light on the strong connections between circadian rhythm and disease. Sleep is essential for good health, so stabilizing sleep cycles may improve illnesses of all kinds. In the case of clinical depression, melatonin may even be a viable stand-alone treatment. While more research will be needed before melatonin becomes a primary treatment for depressive disorders, evidence indicates that treating disorders of the circadian rhythm may be a new and more effective approach to mental illness.