Good sleep can increase women's work ambitions

October 31, 2022

Science Daily/Science Daily/Washington State University

A study indicated that sleep quality impacted women's mood and changed how they felt about advancing in their careers. Meanwhile, men's aspirations were not impacted by sleep quality. The researchers discovered this finding in a two-week-long survey study of 135 full-time workers in the U.S. Each day the participants first noted how well they had slept and the quality of their current mood, and then later in the day how they felt about striving for more status and responsibility at work. Both men and women reported good and bad sleep quality over the course of the study, notably with no gender difference in reported sleep quality. However, women more often reported lowered intentions to pursue more status at work on days following a night of poor sleep.

If women want to lean in to work, they may first want to lay down for a good night's rest. A Washington State University-led study indicated that sleep quality impacted women's mood and changed how they felt about advancing in their careers. Meanwhile, men's aspirations were not impacted by sleep quality.

The researchers discovered this finding in a two-week-long survey study of 135 workers in the U.S. Each day the participants first noted how well they had slept and the quality of their current mood, and then later in the day how they felt about striving for more status and responsibility at work.

"When women are getting a good night's sleep and their mood is boosted, they are more likely to be oriented in their daily intentions toward achieving status and responsibility at work," said lead author Leah Sheppard, an associate professor in WSU's Carson College of Business. "If their sleep is poor and reduces their positive mood, then we saw that they were less oriented toward those goals."

For the study published in the journal Sex Roles, Sheppard and co-authors Julie Kmec of WSU and Teng Iat Loi of University of Minnesota-Duluth surveyed full-time employees twice a day for two consecutive work weeks for a total of more than 2,200 observations. The participants answered questions about their previous night's sleep and current mood around noon every day and in the evenings answered questions about their intentions to pursue more responsibility, status, and influence at work.

Both men and women reported good and bad sleep quality over the course of the study, notably with no gender difference in reported sleep quality. However, women more often reported lowered intentions to pursue more status at work on days following a night of poor sleep.

The researchers can only speculate about exactly why sleep's impact on mood effects women's aspirations and not men's, but they suspect it may have to do with gender differences in emotion regulation as well as societal expectations -- or some combination of these forces.

Neuroscience research has shown that women tend to experience greater emotional re-activity and less emotion regulation than men, and this can be reinforced by cultural stereotypes of women as more emotional. At the same time, stereotypes of men as being more ambitious than women likely add more pressure for them to scale the corporate ladder, so perhaps poor sleep quality would be less likely to deter men from their work aspirations.

These findings hold some good news for women who want to advance their careers, though, Sheppard said. For instance, they might take some practical steps to improve work aspirations, ranging from practicing meditation to help with both sleep and emotion regulation to putting better boundaries on work hours -- and of course, simply striving to get better sleep.

"It's important to be able to connect aspirations to something happening outside the work environment that is controllable," she said. "There are lots of things that anyone can do to have a better night's sleep and regulate mood in general."

https://www.sciencedaily.com/releases/2022/10/221031091359.htm

Take Control of Your Health: How to Be an Advocate for Yourself

Guest Post by Nicole Rubin nicole.rubin at insureabilities.com

Taking care of your health is one of the most important things you can do for yourself. Being an advocate for your own health means taking control, educating yourself, and asking questions. MindSpa has compiled a list of tips to help you become an advocate for your own health.

Find Your Healthcare Team

Finding the right healthcare professionals to trust and feel comfortable with is the first step in advocating for your own health. Do your research and identify different doctors within your insurance network, or ask friends and family members for their recommendations. Check online reviews to gain a better understanding of what you can expect from each doctor.

Learn About Your Condition

Once you find the right healthcare professionals, it’s important to educate yourself about any conditions that you may have. Researching information regarding treatment options and what other people are saying about them can be beneficial in choosing the best plan of action for yourself. Additionally, if there are any medications that your doctor prescribes, make sure to look up side effects so that you are aware of any potential issues.

Ask Questions

Going to the doctor can be a scary experience, especially with new doctors or follow-up appointments. Asking questions is one of the most important aspects of managing your health. Understand what steps and treatments need to be taken, as well as why certain tests are being recommended. Taking charge of your own medical care will help ensure that you get the best possible treatment and results.

Take Notes

Taking notes during appointments is a great way to remember important details and make sure all your questions are answered. Writing these notes down can help jog your memory when considering treatment plans or remembering instructions from doctors. Additionally, writing down any questions ahead of time ensures they will be addressed during the visit and makes the paperwork more straightforward at the end of the appointment.

Organize Your Medical Files

Organizing medical records into PDFs is an effective way to keep track of important information like test results, prescriptions, and treatment plans. With easy-to-use online features, users can securely sign and share documents with anyone they need, such as family members or healthcare providers, all through email. Click here for more info on how securely signing and organizing medical records in PDFs can make managing healthcare easier.

Engage Your Family and Friends

It’s also important to reach out to family and friends when going through difficult times related to physical or mental health issues. It’s okay not always feel strong enough on our own. Talking to someone else who understands can offer support when dealing with challenging times associated with chronic illnesses or disabilities. Connecting with loved ones will provide comfort during tough moments while also providing the motivation needed in order to stay focused on recovery goals.

Being an advocate for your own health requires an investment of time and effort, but it is essential for achieving ultimate physical and mental well-being. Taking control by finding the right healthcare professionals, educating yourself on conditions and treatments available, archiving medical records electronically, and taking advantage of secure online medical services can help anyone become a better advocate for their own health. With this approach, navigating through the medical world becomes more manageable and efficient.

Activities to Enhance Kids Sleep Quality: Insights from Sleep Science

Guest Post by Eliza Brooks

 https://www.radbounce.com/scottsdale/

Sleep is crucial for a child's overall well-being, growth, and development. However, many children today struggle with sleep-related issues, such as difficulty falling asleep, waking up frequently during the night, or not getting enough sleep. This can lead to fatigue, irritability, poor academic performance, and even health problems. Fortunately, there are various activities and techniques that can help enhance a child's sleep quality. In this article, we will explore some insights from sleep science and provide practical tips for parents and caregivers to help their children establish healthy sleep habits.

The Importance of Having a Regular Sleep Schedule: The Science behind It

One of the most important factors in promoting good sleep quality in children is having a regular sleep schedule. Going to bed and waking up at the same time every day can help regulate the body's internal clock, also known as the circadian rhythm. The circadian rhythm is a natural 24-hour cycle that regulates various bodily functions, including sleep and wakefulness.

Research has shown that when children have a consistent sleep schedule, they tend to fall asleep faster, wake up less often during the night, and experience fewer sleep disturbances. Moreover, consistent sleep patterns help improve the quality of sleep, resulting in better academic performance, improved cognitive function, and reduced risk of health problems like obesity and diabetes.

Tips for Creating a Calming and Relaxing Atmosphere at Home

Creating a calm and relaxing atmosphere at home can help promote better sleep quality in children. Here are some tips on how to set up a sleep-friendly environment:

·       Use blackout curtains: Darkening the room can help reduce exposure to external light, making it easier for children to fall asleep and stay asleep.

·       Keep the bedroom cool: The ideal temperature for sleep is around 68-72°F (20-22°C). Cooling down the room can help promote sleepiness and prevent night sweats.

·       Use a noise machine: Playing white noise or soothing sounds like ocean waves or rain can help drown out background noise and create a calming atmosphere.

·       Avoid bright screens: The blue light emitted by electronic devices can suppress melatonin, a hormone that regulates sleep. Therefore, it is recommended to avoid bright screens at least 30 minutes before bedtime.

Establishing a Calming Pre-Bedtime Ritual

Establishing a pre-bedtime routine can help children wind down and prepare for sleep. Here are some activities that can help promote relaxation and calmness:

·       Reading stories: Reading a book before bedtime can help children relax and wind down. It can also promote language development and literacy skills.

·       Playing puzzles: Engaging in quiet activities like puzzles or coloring can help children calm their minds and transition from the stimulation of the day to a more relaxed state.

·       Relaxation techniques: Breathing exercises, meditation, or simple stretches can help release tension and promote relaxation before bedtime.

Discover How to Inhibit Screen Time Before Bedtime While Still Entertaining Kids - Tips & Tricks!

Limiting screen time before bedtime is essential to promote better sleep quality in children. However, it can be challenging to find engaging activities that do not involve electronic devices. Here are some ideas for screen-free activities:

·       Play board games: Board games like chess, checkers, or memory games can be fun and engaging while also promoting cognitive development and critical thinking.

·       Play active games: Engaging in active games like tag or hide-and-seek can help children expend energy and promote healthy physical development.

·       Read books: Reading books together can be a great bonding experience while also promoting literacy skills.

·       Listen to music: Playing calming music or lullabies can help children relax and wind down before bedtime.

·       Try relaxation apps: There are various apps available that provide guided relaxation exercises or soothing sounds to help children calm down before bed. Some examples include Calm, Headspace, and Relax Melodies.

Benefits of Physical Activity during the Day for Improving Sleep

Engaging in regular physical activity during the day can help promote better sleep quality in children. Physical activity helps release tension, reduce stress, and promote healthy physical development. Moreover, it can help regulate the circadian rhythm, making it easier for children to fall asleep and stay asleep.

Some of the fun physical activities that children can engage in include playing tag, jumping rope, riding a bike, or playing sports like soccer and basketball. Additionally, outdoor activities like exploring nature or going on hikes can help promote mental well-being and relaxation.

Playing with some bounce house rentals is also a great way to get kids up and moving. You can set them up indoors or outdoors and let kids play away.

However, it is essential to note that the timing of physical activity can impact sleep quality. Engaging in intense physical activity too close to bedtime can stimulate the body and make it more difficult to fall asleep. Therefore, it is recommended to schedule physical activity earlier in the day or at least a few hours before bedtime.

Examples of Healthy Bedtime Snacks

Choosing the right bedtime snack can help promote better sleep quality in children. Here are some healthy snack options that can help:

·       Bananas: Bananas are rich in magnesium and potassium, which help promote muscle relaxation and calmness.

·       Yogurt: Yogurt is a good source of calcium, which is essential for the body to produce melatonin, a hormone that regulates sleep.

·       Almonds: Almonds are rich in magnesium, which helps promote relaxation and calmness.

·       Whole-grain crackers: Whole-grain crackers are a good source of carbohydrates, which can help promote the production of serotonin, a neurotransmitter that promotes relaxation and sleepiness.

·       Chamomile tea: Chamomile tea is known for its calming properties and can help promote relaxation before bedtime.

Establishing healthy sleep habits is essential for promoting children's overall health and well-being. By incorporating activities that promote relaxation, establishing a consistent sleep routine, and creating a sleep-friendly environment, parents and caregivers can help their children achieve better sleep quality. Moreover, engaging in physical activity during the day, limiting screen time before bedtime, and choosing the right bedtime snacks can further enhance sleep quality. By implementing these activities and insights from sleep science, parents and caregivers can help their children establish healthy sleep habits that will benefit them for years to come.

The Beauty of Having Great Posture

Guest Post by Nicole Rubin

Good posture is important for a variety of reasons. First and foremost, it helps to keep your bones and joints in alignment. This goes a long way to preventing stress and strain on your muscles and ligaments and helps to prevent long-term painful conditions such as arthritis. Proper posture aids with balance, too, meaning fewer falls.

And by having your shoulders back, you’re opening up your chest, allowing you to breathe easier. This means more oxygen, which leads to healthier cells and a lower chance of disease. Good posture gives you more energy too, which creates more opportunities for exercise.

With all these great benefits, you can see why posture is too important to ignore. Read on for some ideas from MindSpa.

Tips for Improving Your Posture

Stand up straight.

That may sound obvious, but for many of us, slouching has become our fallback way of standing. Make sure you distribute your weight evenly and avoid putting more weight on one foot.

Keep your shoulders back and relaxed.

Avoid rounding your shoulders or slumping forward. Instead, try to hold them back but not stiffly.

Be mindful of your core muscles.

Your core muscles, like those in your abdomen and back, play a big role in maintaining good posture. Try tightening those muscles several times throughout the day.

Avoid sitting too long.

Sitting too long can lead to bad posture and poor balance. Remind yourself to stand and stretch at regular intervals.

Visit a chiropractor.

A professional chiropractor can check your posture and let you know if you’re in need of alignment to help keep you standing straight. They can also offer exercises you can do to help with your core and with teaching you tips for improving posture. It’s important to bring your medical records with you. Put them all in one PDF file by using a PDF converting tool. If you have multiple files that you want to extract portions from, then click here for more info on a free tool that can help. Simply place the divider where you want to split the page and save the files separately. Then, you’ll have a completed file that is easy to share with your chiropractor. 

Working and Better Posture

Poor posture at work can make you sluggish, tired, uncomfortable, and unproductive. Sitting for long periods of time in front of our computer screen is bad for your back, neck, joints and muscles, and circulation.

The first step you should take is to invest in an ergonomically designed chair and desk. An ergonomic chair will give you lumbar support, which prevents slouching and strain on the lower back. The backrest should be 12-19 inches across. It should have sufficient padding, adjustable armrests, and the ability to swivel. Your desk should have enough leg room for you to cross your legs, and you should be able to sit at your desk with both feet on the floor though a footrest can be used too. Teeter notes that a sit-stand desk is highly recommended since being sedentary for too long can lead to back strain, high blood pressure, obesity, and diabetes.

Download an app to your smartphone to remind you to sit or stand straight or to get up from your chair. It’s easy for time to get away from you when you’re working on a project that demands your attention, so having a reminder can keep you from slouching over your keyboard.

Women’s Health recommends purchasing a posture-correcting device, like a posture brace to wear under your clothes. Though they aren’t recommended for more than an hour per day since your core muscles may get sluggish, they can help remind you of how it feels to stand straight.

How well you sleep can also affect your posture. If you are tired, you are more likely to slump or slouch. Try using MindSpa to control your light and sound experience at bedtime and wake up feeling relaxed and ready to go!

How Posture Affects Your Confidence

Correct posture will make you appear more confident and self-assured, while poor posture can make you appear lazy, unsure of yourself, and weak. And poor posture lessens your ability to breathe properly, which can lead to anxiety.

Focus on Your Poster and Feel Better Overall

Your posture is so much more important than you give it credit for. It affects your health both in the short and long term, as well as your own sense of self and how others perceive you. Commit right now to improving your posture, both sitting and standing, working and relaxing. You’ll be amazed at how much better you’ll feel.

Program to increase performance and well-being

September 19, 2022

Science Daily/University of Bonn

Am I over the hill? This question comes up regularly among workers over 50. A common prejudice is that older people's efficiency and stress-tolerance are continuously decreasing. But mental performance, self-confidence, psychological resilience and well-being can be improved in the 50-plus generation. This is shown in a study by researchers from the Section of Developmental and Educational Psychology at the University of Bonn, which was published online in advance in the European Journal of Ageing. The print version is expected to be released in December.

Corporate executives are concerned that older professionals will no longer be able to keep up with technological innovations. "In the working world, for a long time, employees were frequently offered no opportunities for further training after the age of 45," Prof. Dr. Una Röhr-Sendlmeier of the Developmental and Educational Psychology Department at the University of Bonn reports from previous studies. "It was assumed that such an investment would not be worthwhile." This was contradicted by the results of research in developmental psychology, which show that lifelong learning is generally quite possible.

More than 800 participants

In the "Learning in Everyday Work" ("Lernen im Arbeitsalltag," LiA) project, Röhr-Sendlmeier's team studied the impact of particular training sessions on mental speed and concentration, perception of one's own competence, self-efficacy, and stress management in more than 800 women and men aged 50-plus during the years 2013 to 2019. "It was important to us that in each of the training sessions, the content on the different training areas was offered in a varied and interlocked way," reports first author Tanja Hüber. For instance, physical activation was followed by cognitive training, then skills reinforcement, and after a break, information on stress development and relaxation exercises.

The complete training course consisted of five modules administered during two and a half hours per week for 15 weeks: In the skills training, participants visualized the skills and professional strengths they have acquired over the course of their lives. Stress management training was about finding individual strategies for dealing with stressful situations. The group trained mental abilities and problem-solving skills with the strategy game "Go," which was largely unfamiliar to most of them. Memory strategies were part of another module. Coordination exercises for activation and relaxation exercises to gain strength in everyday life rounded off the program. The control group received no training.

While 397 participants began with the five modules, other groups focused on specific training contents combined with physical activation. "We wanted to find out what effects the cognitive training, the skills training or the stress management training each had on their own," explains co-author Dr. Udo Käser. The individual training sessions comprised two hours per week and took place for seven weeks.

Statistically measurable improvements

Immediately after completion of the training courses and after another 6 months, the team evaluated the effects of the five-module training course and the specific trainings with questionnaires and tests. The results show statistically highly significant improvements. For instance, participants' information processing speed increased on average from 2.42 bits per second before training to 2.65 bits per second six months after training. In contrast, the control group changed little. The training group's self-assessment of inner calm also showed an increase from 4.75 before training to 5.28 on a scale of one to nine. The tendency to give up when facing failure decreased from 5.12 before training to 4.53.

A survey after participation showed that over 97 percent of participants would recommend the training to others. The team has further inquiries from companies about the "Learning in Everyday Work" project. The researchers intend to continue the project beyond the funded period. They are also invited to present their findings at the International Conference on Future of Preventive Medicine and Public Health in Barcelona, Spain, in March 2023.

A win-win for employees and companies

"Professionals over 50 gain quality of life, and companies gain the opportunity to offer these professionals a perspective for longer," Röhr-Sendlmeier concludes. This is a win-win situation for both sides -- and in view of demographic change and the shortage of skilled workers, it is also of great importance to society as a whole.

https://www.sciencedaily.com/releases/2022/09/220919103106.htm

Nightmares in middle age linked to dementia risk

September 21, 2022

Science Daily/University of Birmingham

People who experience frequent bad dreams in middle age are more likely to be diagnosed with dementia later in life, according to research at the University of Birmingham.

A new study, published in The Lancet journal, eClinicalMedicine, suggests nightmares may become prevalent several years or even decades before the characteristic memory and thinking problems of dementia set in.

Dr Abidemi Otaiku, of the University of Birmingham's Centre for Human Brain Health, said: "We've demonstrated for the first time that distressing dreams, or nightmares, can be linked to dementia risk and cognitive decline among healthy adults in the general population.

"This is important because there are very few risk indicators for dementia that can be identified as early as middle age. While more work needs to be done to confirm these links, we believe bad dreams could be a useful way to identify individuals at high risk of developing dementia, and put in place strategies to slow down the onset of disease."

In the study, Dr Otaiku examined data from three community-based cohorts in the USA. These included more than 600 adult men and women aged between 35 and 64; and 2,600 adults aged 79 and older. All the participants were dementia-free at the start of the study and followed up for an average of nine years for the younger group and five years for the older participants.

The study started collecting data between 2002 and 2012. Participants completed a range of questionnaires, including the Pittsburgh Sleep Quality Index, which includes a question on how often individuals experienced bad dreams.

This data was analysed using statistical software to find out whether participants with a higher frequency of nightmares were more likely to go on to experience cognitive decline and be diagnosed with dementia.

The research shows that middle-aged people (35-64) who experience bad dreams on a weekly basis are four times more likely to experience cognitive decline over the following decade, while older people were twice as likely to be diagnosed with dementia.

Interestingly, the study found that the associations were much stronger for men than for women. For example, older men experiencing nightmares on a weekly basis were five times more likely to develop dementia than older men reporting no bad dreams. In women, however, the increase in risk was only 41 per cent.

Next steps for the research will include investigating whether nightmares among young people could be associated with future dementia risk, and whether other dream characteristics, such as how often we remember dreams and how vivid they are, could also be used to identify dementia risk. Using electroencephalography (EEG) and magnetic resonance imaging (MRI), the researchers also plan to investigate the biological basis of bad dreams in both healthy people and people with dementia.

https://www.sciencedaily.com/releases/2022/09/220921093009.htm

Daily multivitamin may improve cognition and possibly protect against decline

September 14, 2022

Science Daily/Atrium Health Wake Forest Baptist

Could taking a daily multivitamin help maintain cognitive health with aging and possibly prevent cognitive decline? According to new research from Wake Forest University School of Medicine, conducted in collaboration with Brigham and Women's Hospital in Boston, taking a daily supplement may improve cognition in older adults, but additional studies are needed to confirm these findings before any health recommendations are made. The study also showed that daily use of a cocoa extract supplement does not benefit cognition.

The findings were recently published in Alzheimer's & Dementia: The Journal of the Alzheimer's Association.

According to the Alzheimer's Association, more than 6.5 million Americans are living with Alzheimer's disease, and 1 in 3 seniors die with the disease or another form of dementia.

"There's an urgent need for safe and affordable interventions to protect cognition against decline in older adults," said Laura D. Baker, Ph.D., professor of gerontology and geriatric medicine at Wake Forest University School of Medicine and co-principal investigator of the trial, along with Mark Espeland, Ph.D., professor of gerontology and geriatric medicine at Wake Forest University School of Medicine.

The COcoa Supplement and Multivitamin Outcomes Study for the Mind (COSMOS-Mind), funded by the National Institute on Aging of the National Institutes of Health, was an ancillary study to the COSMOS trial led by Brigham and Women's Hospital that randomized 21,442 men and women across the U.S. The study investigated whether taking a daily cocoa extract supplement or a daily multivitamin-mineral supplement reduces the risk of developing heart disease, stroke, cancer and other health outcomes.

According to Baker, cocoa extract is rich in compounds called flavanols, and past research suggests that these compounds may positively impact cognition. Baker also said that several micronutrients and minerals are needed to support normal body and brain function, and deficiencies in older adults may increase the risk for cognitive decline and dementia.

In COSMOS-Mind, researchers tested whether daily administration of cocoa extract versus placebo and a multivitamin-mineral versus placebo improved cognition in older adults. More than 2,200 participants, ages 65 and older, enrolled and were followed for three years. Participants completed tests over the telephone at baseline and annually to evaluate memory and other cognitive abilities.

"Our study showed that although cocoa extract did not affect cognition, daily multivitamin-mineral supplementation resulted in statistically significant cognitive improvement," Baker said. "This is the first evidence of cognitive benefit in a large longer-term study of multivitamin supplementation in older adults."

The researchers estimated that three years of multivitamin supplementation roughly translated to a 60% slowing of cognitive decline (about 1.8 years). The benefits were relatively more pronounced in participants with significant cardiovascular disease, which is important because these individuals are already at increased risk for cognitive impairment and decline.

"It's too early to recommend daily multivitamin supplementation to prevent cognitive decline," Baker said. "While these preliminary findings are promising, additional research is needed in a larger and more diverse group of people. Also, we still have work to do to better understand why the multivitamin might benefit cognition in older adults."

https://www.sciencedaily.com/releases/2022/09/220914102010.htm

Older adults with regular activity routines are happier and do better on cognitive tests

September 12, 2022

Science Daily/University of Pittsburgh

Older adults who consistently get up early and remain active throughout the day are happier and perform better on cognitive tests than those with irregular activity patterns, according to a new study led by University of Pittsburgh researchers.

The findings, published online in JAMA Psychiatry, suggest that patterns of activity -- not just activity intensity -- are important for healthy aging and mental health.

"There's something about getting going early, staying active all day and following the same routine each day that seems to be protecting older adults," said lead author Stephen Smagula, Ph.D., assistant professor of psychiatry and epidemiology at Pitt. "What's exciting about these findings is that activity patterns are under voluntary control, which means that making intentional changes to one's daily routine could improve health and wellness."

To learn more about daily activity patterns in U.S.-based older adults and identify links with mental health and cognition, Smagula and his team recruited 1,800 senior citizens aged over 65. Participants wore accelerometers -- movement-detecting devices often found in smartphones and exercise trackers -- on their wrist for seven days to measure activity, and they completed questionnaires to assess depression symptoms and cognitive function.

The analysis showed that 37.6% of participants rose early in the morning, stayed active throughout the day and had consistent daily routines.

"Many older adults had robust patterns: They get up before 7 a.m. on average, and they keep going; they stay active for 15 hours or so each day. They also tend to follow the same pattern day in, day out," said Smagula. "Lo and behold, those same adults were happier, less depressed and had better cognitive function than other participants."

Another group comprising 32.6% of participants similarly had consistent daily patterns but were active for an average of just 13.4 hours each day because they rose later in the morning or settled down earlier in the evening. This group had more depression symptoms and poorer cognition than the early risers.

"People often think about activity intensity being important for health, but it might be the duration of activity that matters more," said Smagula. "This is a different way of thinking about activity: You may not need to be sprinting or running a marathon but simply staying engaged with activities throughout the day."

The remaining 29.8% of participants had disrupted activity patterns in which periods of activity were erratic throughout the day and inconsistent across days. These adults had the highest rates of depression and performed worst on cognitive tests.

According to Smagula, the relationship between mental health and activity patterns likely goes both ways: Depression or cognitive impairment can make it harder to follow a consistent routine, and conversely, having a disrupted activity rhythm may worsen these symptoms.

"Our findings suggest that activity pattern disruption is very common and associated with health problems in older adults," explained Smagula. "The relationship is likely bi-directional, so the good news is we think that simple changes -- things everyone can try -- can restore regular activity patterns and doing so may improve health."

Now, Smagula and his team are developing interventions to test their hypothesis that modifying behaviors to develop more consistent daily routines will boost cognition and improve mental health in older adults.

Smagula said that the first step to developing a consistent routine and getting better sleep is waking up at the same time each day -- no matter how tired you are.

"The other thing is having a realistic plan to keep active through the whole day. This can be really hard -- especially if you're in a slump or recovering from an injury -- so it's important to be reasonable with yourself," he added. "A plan could include making a list of activities you enjoy and scheduling time to meet a friend or neighbor."

Time cues, called "zeitgebers," which help set the body's internal clock, can also assist in creating a stable routine. These include sunlight, exercise and eating. Pets, which often demand meals and walks at the same time each day, can be important social zeitgebers.

"Most people are aware of the importance of good sleep and exercise, but I think what's missing from this picture is the daily, or circadian, pattern of activity," said Smagula. "Having something to wake up for each morning and having a full day that you find purposeful and rewarding might be what's important for us sleeping well at night and aging well."

https://www.sciencedaily.com/releases/2022/09/220912163802.htm

New clues into how the circadian clock helps the brain recover after injury

September 19, 2022

Science Daily Children's National Hospital

A type of brain cell that can renew itself is regulated by circadian rhythms, providing significant insights into how the body's internal clock may promote healing after traumatic brain injuries (TBI), according to new research from Children's National Hospital.

Released in the latest issue of eNeuro, the findings open new avenues of investigation for future TBI therapies. These injuries are currently managed only with supportive care and rehabilitation, rather than targeted drug treatment options. The findings also underscore the importance of addressing circadian disturbances to help injured brains heal.

Many of the body's cells follow a 24-hour rhythm driven by their genes known as the circadian clock. The Children's National research team found that a relatively newly discovered type of brain cell - known as NG2-glia, or oligodendrocyte precursor cells - also follow a circadian rhythm. This cell type is one of the few that continually self-renews throughout adulthood and is notably proliferative in the first week after brain injuries.

"We have found evidence for the role of this well-known molecular pathway -- the molecular circadian clock -- in regulating the ability for these NG2-glia to proliferate, both at rest and after injury," said Terry Dean, M.D., Ph.D., critical care specialist at Children's National and the lead author of the paper. "This will serve as a starting point to further investigate the pathways to controlling cellular regeneration and optimize recovery after injury."

Sometimes called "the silent epidemic," TBI afflicts an estimated 69 million people worldwide each year, with injuries ranging from mild concussions to severe injuries that cause mortality or lifelong disability. In the United States alone, approximately 2.8 million people sustain TBI annually, including 630,000 children. TBI is the leading cause of death in people under age 45, and those who survive are often left with persistent physical, cognitive and psychological disabilities.

Yet no targeted therapies exist for TBI, creating a critical need to uncover the mechanisms that could unlock the regeneration of these NG2-glia cells, which are the most common type of brain cell known to proliferate and self-renew in adult brains.

"It is essential for researchers to know that cell renewal is coordinated with the time of day," said Vittorio Gallo, Ph.D., interim chief academic officer and interim director of the Children's National Research Institute. "With this knowledge, we can dig deeper into the body's genetic healing process to understand how cells regulate and regenerate themselves."

https://www.sciencedaily.com/releases/2022/09/220919144017.htm

Mind over matter: Helping amputees regain their independence

September 15, 2022

Science Daily University of Nevada, Las Vegas

New research says adopting a new, attentional mindset in the field of physical therapy can help amputees live with prosthesis more naturally.

There are more than two million people living with an amputation in the United States, with about 400 being added daily. For many of them, prostheses or artificial limbs are a part of their lives, and they need to relearn how their bodies move with their new limbs all over again.

The trick to learning how to use a new limb -- and regaining confidence in movement -- has less to do with the prosthesis itself and more to do with the mind, according to newly published research by UNLV physical therapy researcher Szu-Ping Lee. By adopting the right attentional focus during rehab, patients can learn new skills better and faster.

"Vascular diseases and diabetes are becoming more common and one of the long-term consequences is amputation," said Lee. "It is important that clinicians like prosthetists and physical therapists apply the newest science so that their patients can learn faster and retain the skills that they learned better."

The current standard of practice in rehabilitating the millions of amputees in the country prioritizes internally focused instructions where the patients are told to move their joints or contract their muscles in certain ways, which is a suboptimal mindset that Lee says we should think about changing. And the science is grounded in sports kinesiology research built by fellow UNLV professor Gabriele Wulf.

Let's go golfing for a better understanding:

After approaching the ball and reading the green, you square your shoulders -- lining up the putt. At this point, most of us are concentrating on our form and measuring every muscle movement like a pseudo-pro. This is the standard process for rehab, internal focus.

But there's another path forward. Instead of prioritizing our body movement, focusing on the path of the ball or simply the hole is more intuitive and works better. This is what Wulf and Lee are talking about -- the focus is on the outcome, not the movement itself.

Professor Wulf's research over the last 20 years has shown that external-focus for motor tasks leads to faster learning and improved movement effectiveness and neuromuscular efficiency. Lee is hoping that this technique can help amputees more quickly master the use of artificial limbs.

"With the wrong kind of focus or instruction being used during physical therapy, the consequences can be catastrophic-the artificial leg becomes a paperweight in a closet," said Lee. "We want to advance clinical practice and that's the ultimate goal. We want physical therapy to get better and better for the patients."

The lower-limb prosthesis rehabilitation of 21 adults was monitored for this research, along with the verbal instructions provided. Results showed that most of the verbal interactions were internally-focused (standard) on patients' body movements and not externally on the movement effects. More research is being done to evaluate how motor learning outcomes such as balance and fall prevention may be improved with better instructions.

https://www.sciencedaily.com/releases/2022/09/220915123621.htm

Mild traumatic brain injury increases risk of behavioral and emotional problems in kids

September 13, 2022

Science Daily University of Rochester Medical Center

University of Rochester researchers have been at the forefront of efforts to understand how blows to the head impact the brain, including how concussions change brain structure . Now researchers at the Del Monte Institute for Neuroscience have found that kids who experience a traumatic brain injury (TBI), even a mild one, have more emotional and behavioral problems than kids who do not.

"These hits to the head are hard to study because much of it depends on recall of an injury since the impacts do not all require a visit to a doctor," said Daniel Lopez, a Ph.D. candidate in the Epidemiology program and first author of the study out today in NeuroImage. "But being able to analyze longitudinal data from a large cohort and ask important questions like this gives us valuable information into how a TBI, even a mild one, impacts a developing brain."

Researchers used MRI and behavioral data collected from thousands of children who participated in the Adolescence Brain Cognitive Development (ABCD) Study. They revealed children with a mild TBI experienced a 15-percent increased risk of an emotional or behavioral problem. The risk was the highest in children around ten years old. Researchers found that children who had a significant hit to the head but did not meet diagnostic criteria for a mild TBI also had an increased risk of these behavioral and emotional problems.

The University of Rochester Medical Center is one of 21 research sites collecting data for the National Institutes of Health ABCD Study. Since 2017, 340 children from the greater Rochester area have been part of the 10-year study that is following 11,750 children through early adulthood. It looks at how biological development, behaviors, and experiences impact brain maturation and other aspects of their lives, including academic achievement, social development, and overall health.

Researchers hope future ABCD Study data will better reveal the impact these head hits have on mental health and psychiatric problems. "We know some of the brain regions associated with increased risk of mental health problems are impacted during a TBI," said Ed Freedman, Ph.D., associate professor of Neuroscience and co-principal investigator of the ABCD Study at the University of Rochester. Freedman also led this study. "With more time and data, we hope to gain a better understanding of the long-term impact of even a mild TBI."

https://www.sciencedaily.com/releases/2022/09/220913183124.htm

Daytime eating may benefit mental health

A study on meal timing found that eating at night increased depression and anxiety-related mood levels among participants

September 12, 2022

Science Daily/Brigham and Women's Hospital

Investigators have designed a study that simulated night work and then tested the effects of daytime and nighttime eating versus daytime eating only. The team found that, among participants in the daytime and nighttime eating group, depression-like mood levels increased by 26 percent and anxiety-like mood levels by 16 percent. Participants in the daytime-only eating group did not experience this increase, suggesting that meal timing may influence mood vulnerability.

Beating the blues with food? A new study adds evidence that meal timing may affect mental health, including levels of depression- and anxiety-related mood. Investigators from Brigham and Women's Hospital, a founding member of the Mass General Brigham healthcare system, designed a study that simulated night work and then tested the effects of daytime and nighttime eating versus daytime eating only. The team found that, among participants in the daytime and nighttime eating group, depression-like mood levels increased by 26 percent and anxiety-like mood levels by 16 percent. Participants in the daytime-only eating group did not experience this increase, suggesting that meal timing may influence mood vulnerability. Results are published in the Proceedings of the National Academy of Sciences.

"Our findings provide evidence for the timing of food intake as a novel strategy to potentially minimize mood vulnerability in individuals experiencing circadian misalignment, such as people engaged in shift work, experiencing jet lag, or suffering from circadian rhythm disorders," said co-corresponding author Frank A. J. L. Scheer, PhD, Director of the Medical Chronobiology Program in the Brigham's Division of Sleep and Circadian Disorders. "Future studies in shift workers and clinical populations are required to firmly establish if changes in meal timing can prevent their increased mood vulnerability. Until then, our study brings a new 'player' to the table: the timing of food intake matters for our mood."

Shift workers account for up to 20 percent of the workforce in industrial societies and are directly responsible for many hospital services, factory work, and other essential services. Shift workers often experience a misalignment between their central circadian clock in the brain and daily behaviors, such as sleep/wake and fasting/eating cycles. Importantly, they also have a 25 to 40 percent higher risk of depression and anxiety.

"Shift workers -- as well as individuals experiencing circadian disruption, including jet lag -- may benefit from our meal timing intervention," said co-corresponding author Sarah L. Chellappa, MD, PhD, who completed work on this project while at the Brigham. Chellappa is now in the Department of Nuclear Medicine, University of Cologne, Germany. "Our findings open the door for a novel sleep/circadian behavioral strategy that might also benefit individuals experiencing mental health disorders. Our study adds to a growing body of evidence finding that strategies that optimize sleep and circadian rhythms may help promote mental health."

To conduct the study, Scheer, Chellappa, and colleagues enrolled 19 participants (12 men and 7 women) for a randomized controlled study. Participants underwent a Forced Desynchrony protocol in dim light for four 28-hour "days," such that by the fourth "day" their behavioral cycles were inverted by 12 hours, simulating night work and causing circadian misalignment. Participants were randomly assigned to one of two meal timing groups: the Daytime and Nighttime Meal Control Group, which had meals according to a 28-hour cycle (resulting in eating both during the night and day, which is typical among night workers), and the Daytime-Only Meal Intervention Group, which had meals on a 24-hour cycle (resulting in eating only during the day). The team assessed depression- and anxiety-like mood levels every hour.

The team found that meal timing significantly affected the participants' mood levels. During the simulated night shift (day 4), those in the Daytime and Nighttime Meal Control Group had increased depression-like mood levels and anxiety-like mood levels, compared to baseline (day 1). In contrast, there were no changes in mood in the Daytime Meal Intervention Group during the simulated night shift. Participants with a greater degree of circadian misalignment experienced more depression- and anxiety-like mood.

"Meal timing is emerging as an important aspect of nutrition that may influence physical health," said Chellappa. "But the causal role of the timing of food intake on mental health remains to be tested. Future studies are required to establish if changes in meal timing can help individuals experiencing depressive and anxiety/anxiety-related disorders."

https://www.sciencedaily.com/releases/2022/09/220912152846.htm

Cravings for fatty foods traced to gut-brain connection

Mouse research reveals fat sensors in the intestines that stimulate the brain and drive food desires

September 7, 2022

Science Daily/Columbia University

A dieter wrestling with cravings for fatty foods might be tempted to blame their tongue: the delicious taste of butter or ice cream is hard to resist. But new research investigating the source of our appetites has uncovered an entirely new connection between the gut and the brain that drives our desire for fat.

At Columbia's Zuckerman Institute, scientists studying mice found that fat entering the intestines triggers a signal. Conducted along nerves to the brain, this signal drives a desire for fatty foods. Published September 7, 2022, in Nature, the new study raises the possibility of interfering with this gut-brain connection to help prevent unhealthy choices and address the growing global health crisis caused by overeating.

"We live in unprecedented times, in which the overconsumption of fats and sugars is causing an epidemic of obesity and metabolic disorders," said first author Mengtong Li, PhD, a postdoctoral researcher in the lab of the Zuckerman Institute's Charles Zuker, PhD, supported by the Howard Hughes Medical Institute. "If we want to control our insatiable desire for fat, science is showing us that the key conduit driving these cravings is a connection between the gut and the brain."

This new view of dietary choices and health started with previous work from the Zuker lab on sugar. Researchers found that glucose activates a specific gut-brain circuit that communicates to the brain in the presence of intestinal sugar. Calorie-free artificial sweeteners, in contrast, do not have this effect, likely explaining why diet sodas can leave us feeling unsatisfied.

"Our research is showing that the tongue tells our brain what we like, such as things that taste sweet, salty or fatty," said Dr. Zuker, who is also a professor of biochemistry and molecular biophysics and of neuroscience at Columbia's Vagelos College of Physicians and Surgeons. "The gut, however, tells our brain what we want, what we need."

Dr. Li wanted to explore how mice respond to dietary fats: the lipids and fatty acids that every animal must consume to provide the building blocks of life. She offered mice bottles of water with dissolved fats, including a component of soybean oil, and bottles of water containing sweet substances known to not affect the gut but that are initially attractive. The rodents developed a strong preference, over a couple of days, for the fatty water. They formed this preference even when the scientists genetically modified the mice to remove the animals' ability to taste fat using their tongues.

"Even though the animals could not taste fat, they were nevertheless driven to consume it," said Dr. Zuker.

The researchers reasoned that fat must be activating specific brain circuits driving the animals' behavioral response to fat. To search for that circuit, Dr. Li measured brain activity in mice while giving the animals fat. Neurons in one particular region of the brainstem, the caudal nucleus of the solitary tract (cNST), perked up. This was intriguing because the cNST was also implicated in the lab's previous discovery of the neural basis of sugar preference.

Dr. Li then found the communications lines that carried the message to the cNST. Neurons in the vagus nerve, which links the gut to the brain, also twittered with activity when mice had fat in their intestines.

Having identified the biological machinery underlying a mouse's preference for fat, Dr. Li next took a close look at the gut itself: specifically the endothelial cells lining the intestines. She found two groups of cells that sent signals to the vagal neurons in response to fat.

"One group of cells functions as a general sensor of essential nutrients, responding not only to fat, but also to sugars and amino acids," said Dr. Li. "The other group responds to only fat, potentially helping the brain distinguish fats from other substances in the gut."

Dr. Li then went one important step further by blocking the activity of these cells using a drug. Shutting down signaling from either cell group prevented vagal neurons from responding to fat in the intestines. She then used genetic techniques to deactivate either the vagal neurons themselves or the neurons in the cNST. In both cases, a mouse lost its appetite for fat.

"These interventions verified that each of these biological steps from the gut to the brain is critical for an animal's response to fat," said Dr. Li. "These experiments also provide novel strategies for changing the brain's response to fat and possibly behavior toward food."

The stakes are high. Obesity rates have nearly doubled worldwide since 1980. Today, nearly half a billion people suffer from diabetes.

"The overconsumption of cheap, highly processed foods rich in sugar and fat is having a devastating impact on human health, especially among people of low income and in communities of color," said Dr. Zuker. "The better we understand how these foods hijack the biological machinery underlying taste and the gut-brain axis, the more opportunity we will have to intervene."

Scott Sternson, PhD, a professor of neuroscience at University of California, San Diego, who was not involved in the new research highlighted its potential for improving human health.

"This exciting study offers insight about the molecules and cells that compel animals to desire fat," said Dr. Sternson, whose work focuses on how the brain controls appetite. "The capability of researchers to control this desire may eventually lead to treatments that may help combat obesity by reducing consumption of high-calorie fatty foods."

https://www.sciencedaily.com/releases/2022/09/220907133226.htm

Stress in the kids room

The birth of a younger sibling activates long-lasting stress reactions in young bonobos

September 7, 2022

Science Daily/Deutsches Primatenzentrum (DPZ)/German Primate Center

Researchers examined various markers in the urine of wild bonobos (Pan paniscus). The researchers found that the birth of a second young animal resulted in the older sibling in a five-fold increase in the stress hormone cortisol and a reduced immune response. The physiological changes were detectable up to seven months after birth and were independent of the usual weaning processes the young animals experience with age.

The birth of a second child is a remarkable experience not only for the parents, but also for the older sibling. From human behavioral studies it is known that the change in the family constellation is a confusing and stressful time for the older child, frequently accompanied by clinginess, depressive conditions, and temper tantrums. So far, it was unknown to which extent this stress is also physiologically detectable.

Verena Behringer, a scientist at the German Primate Center (DPZ) -- Leibniz Institute for Primate Research in Göttingen, has investigated this question in one of our closest living relatives. In a study she conducted with Andreas Berghänel, Konrad Lorenz Institute for Comparative Behavioral Research, University of Veterinary Medicine, Vienna, and an international research team, she examined various markers in the urine of wild bonobos (Pan paniscus). The researchers found that the birth of a second young animal resulted in the older sibling in a five-fold increase in the stress hormone cortisol and a reduced immune response. The physiological changes were detectable up to seven months after birth and were independent of the usual weaning processes the young animals experience with age (eLife).

The study was conducted at the LuiKotale research station in the Congolese rainforest. Two habituated bonobo groups live close to the field station. For more than 650 hours, the researchers observed the behavior of 17 young animals that had become a sibling for the first time and were between two and eight years old at sibling birth. At the same time, they collected 319 urine samples from the bonobos before and after the birth of the sibling.

"As the young animals grow up, there are various processes of social weaning or food change that can also stimulate stress reactions," says Verena Behringer, a scientist in the Endocrinology Laboratory at the German Primate Center and lead author of the study. "These include, for example, that the young do no longer suckle or is carried less after a certain moment. To disentangle the weaning process with age from sibling birth, we analyzed urine samples and behavioral observations before and after the birth of the sibling in the older bonobo and put them into perspective."

Verena Behringer analyzed the urine samples in the laboratory for the concentrations of three different substances: cortisol, neopterin and triiodothyronine (T3). Cortisol is a hormone secreted in response to a stressor, neopterin is produced by the activated defense cells of the immune system, and T3 is a thyroid hormone that regulates metabolic activity in the body. The concentration of these markers in urine provides insides into the physiological state of young bonobos. The research showed that urinary cortisol levels in the older siblings increased fivefold when their younger sibling was born and remained at that level for up to seven months. At the same time, neopterin concentrations decreased, suggesting a reduced immune response. The thyroid hormone T3, on the other hand, showed no significant change.

"The young bonobos suddenly experience an extreme state of stress with the birth of their sibling," Verena Behringer explains these results. "The cortisol levels were unusually high for a long period, regardless of whether the youngster was two or already eight years old at sibling birth. This persistent stress reaction has a negative effect on the immune defense. Since the concentration of thyroid hormone showed no change, we can assume that the stress response is not stimulated by energetic stressors, such as sudden end of suckling."

This assumption was also confirmed by the recorded behavioral data. For example, the researchers observed the extent to which the older sibling were suckling, how much body contact they still had with their mother, and how often they were carried. All weaning processes, which can appear as additional stressors, were either completed before sibling birth, showed no sudden change with birth, or were only significant in young individuals and disappeared as the young bonobos grew older.

"For the first time, our study shows that sibling birth is a really stressful event for the older sibling," Verena Behringer summarizes. "However, there is no need to worry. It is very likely that this stress is tolerable, and maybe leads to a higher stress resistance of the older siblings later in life. After all, younger siblings are not only competitors, but they are also important social partners who have a positive influence on our development."

https://www.sciencedaily.com/releases/2022/09/220907105437.htm

Eating behaviors of parents play a role in teens' emotional eating

September 7, 2022

Science Daily/Elsevier

Emotional eating, or eating as a coping mechanism for negative, positive, or stress-driven emotions, is associated with unhealthy dietary patterns and weight gain. A research article featured in the Journal of Nutrition Education and Behavior, published by Elsevier, discusses adolescent vulnerability to emotional eating and how various feeding practices used by parents, such as restriction, food as reward, and child involvement, influence eating behavior.

"Emotional eating was previously found to be more learned than inherited. This study examined not only the interaction between parents when feeding their children, but also what children learned from watching their parents eat," said lead author Joanna Klosowska, MSc, Department of Public Health and Primary Care, Ghent University, Ghent, Belgium.

The initial study was conducted in 2017 with 218 families. Additionally, longitudinal data collected in 2013 were also available. One parent from each family completed the Child Feeding Questionnaire, as well as the Child Feeding Practices Questionnaire, and both adolescent and parent completed the Dutch Eating Behavior Questionnaire. Emotion regulation was assessed with the Dutch version of the child-reported FEEL-KJ questionnaire. The adolescent's body weight and height were measured by researchers.

Over the four years between 2013 and 2017, covering the time from late childhood to middle adolescence, changes occurred in some parental practices. Parents reported higher monitoring and healthy modeling feeding practices, while the reported levels of food restriction and the healthy environment remained unchanged. During the same time period, adolescents reported a considerable increase in emotional eating from below the average in 2013 to above the average in 2017, according to the norms for the Dutch population. Additionally, the maladaptive way in which they regulated their emotions was also associated with emotional eating.

Food as a reward and monitoring food increased emotional eating especially in instances where the adolescent employed maladaptive strategies in regulating their emotions. Child involvement in meals had an opposite effect since it was associated with higher levels of emotion regulation and lower levels of emotional eating. Interestingly, a parent's restrained eating behavior was linked to less emotional eating in adolescents.

"This study suggests that parents continue to play an important role in their child's eating behavior into their teen years," said Klosowska. "Additional research is needed to understand the impact restrained eating demonstrated by a parent impacts the emotional eating of a child."

https://www.sciencedaily.com/releases/2022/09/220907093354.htm

A consistent lack of sleep negatively impacts immune stem cells, increasing risk of inflammatory disorders and heart disease

September 21, 2022

Science Daily/The Mount Sinai Hospital / Mount Sinai School of Medicine

Chronic, insufficient sleep can negatively affect immune cells, which may lead to inflammatory disorders and cardiovascular disease, according to a new study from the Icahn School of Medicine at Mount Sinai. More specifically, consistently losing an hour and a half of sleep a night potentially increases the risk.

The research, published September 21 in the Journal of Experimental Medicine,is the first to show that sleep alters the structure of DNA inside the immune stem cells that produce white blood cells -- also known as immune cells -- and this can have a long-lasting impact on inflammation and contribute to inflammatory diseases. Immune cells fight infection, but if the number of these cells gets too high, they overreact and cause inflammation. The study is also the first to show that catching up on sleep doesn't reverse the effects of sleep disruption.

"This study begins to identify the biological mechanisms that link sleep and immunological health over the long-term. It shows that in humans and mice, disrupted sleep has a profound influence on the programming of immune cells and rate of their production, causing them to lose their protective effects and actually make infections worse -- and these changes are long-lasting. This is important because it is yet another key observation that sleep reduces inflammation and, conversely, that sleep interruption increases inflammation," says lead author Filip Swirski, PhD, Director of the Cardiovascular Research Institute at Icahn Mount Sinai. "This work emphasizes the importance of adults consistently sleeping seven to eight hours a day to help prevent inflammation and disease, especially for those with underlying medical conditions."

A team of investigators analyzed 14 healthy adults who regularly sleep eight hours a night. First, researchers monitored them sleeping at least eight hours a night for six weeks. They drew their blood and analyzed their immune cells. Then, the same group of adults reduced their sleep time by 90 minutes every night for six weeks, and had their blood and immune cells reanalyzed. At the end of the study researchers compared the blood and cell samples from the full night's sleep and restricted sleep periods. All participants had significant changes in their immune cells (also known as hematopoietic cells) due to a lack of sleep -- there were more of them, and the DNA structure was altered. After six weeks of sleep restriction, they had an increased number of immune cells.

Researchers also analyzed sleep in mouse models. Groups of mice were either allowed to sleep undisturbed, or had sleep fragmentation, where they were awakened throughout the night for 16 weeks. Then, mice with sleep fragmentation went through uninterrupted sleep recovery for ten weeks. Investigators took immune stem cells and immune cells from mice during these undisturbed, fragmented, and sleep recovery phases, analyzed them and compared them at the end of the experiment. Results in mice were consistent with results in humans. They showed that all mice with fragmented sleep had significant changes to their immune stem cells, producing an increased number of immune cells, and also showed evidence of rewiring and reprogramming. A notable finding from the mouse group was that even after sleep recovery, the immune stem cells retained this rewiring structure, and they continued to produce additional white blood cells, making the mice susceptible to inflammation and disease.

"Our findings suggest that sleep recovery is not able to fully reverse the effects of poor-quality sleep. We can detect a molecular imprint of insufficient sleep in immune stem cells, even after weeks of recovery sleep. This molecular imprint can cause the cells to respond in inappropriate ways leading to inflammation and disease," says co-lead investigator Cameron McAlpine, PhD, Assistant Professor of Medicine (Cardiology) at Icahn Mount Sinai. "It was surprising to find that not all clusters of stem cells responded to insufficient sleep in the same way. There were some stem cell clusters that proliferated and grew in number, while other clusters became smaller. This reduction in overall diversity and aging of the immune stem cell population is an important contributor to inflammatory diseases and cardiovascular disease."

https://www.sciencedaily.com/releases/2022/09/220921104752.htm

People who are 'night owls' could have greater risk of type 2 diabetes and heart disease than those who are 'early birds'

September 20, 2022

Science Daily/The Physiological Society

Are you an early bird or a night owl? Our activity patterns and sleep cycles could influence our risk of diseases, such as type 2 diabetes and heart disease. New research published in Experimental Physiology found wake/sleep cycles cause metabolic differences and alter our body's preference for energy sources. The researchers found that those who stay up later have a reduced ability to use fat for energy, meaning fats may build-up in the body and increase risk for type 2 diabetes and cardiovascular disease.

The metabolic differences relate to how well each group can use insulin to promote glucose uptake by the cells for storage and energy use. People who are 'early birds' (individuals who prefer to be active in the morning) rely more on fat as an energy source and are more active during the day with higher levels of aerobic fitness than 'night owls'. On the other hand, 'night owls' (people who prefer to be active later in the day and night) use less fat for energy at rest and during exercise.

Researchers from Rutgers University, New Jersey, USA classified participants (n=51) into two groups (early and late) based on their 'chronotype' -- our natural propensity to seek activity and sleep at different times. They used advanced imaging to assess body mass and body composition, as well as insulin sensitivity and breath samples to measure fat and carbohydrate metabolism.

Participants were monitored for a week to assess their activity patterns across the day. They ate a calorie and nutrition-controlled diet and had to fast overnight to minimise dietary impact on the results. To study fuel preference, they were tested while at rest before completing two 15-minute bouts of exercise: one moderate and one high intensity session on a treadmill. Aerobic fitness levels were tested through an incline challenge where the incline was raised 2.5% every two minutes until the participant reached a point of exhaustion.

Researchers found that early birds use more fat for energy at both rest and during exercise than night owls. Early birds were also more insulin sensitive. Night owls, on the other hand, are insulin resistant, meaning their bodies require more insulin to lower blood glucose levels, and their bodies favoured carbohydrates as an energy source over fats. This group's impaired ability to respond to insulin to promote fuel use can be harmful as it indicates a greater risk of type 2 diabetes and/or heart disease. The cause for this shift in metabolic preference between early birds and night owls is yet unknown and needs further investigation.

Senior author Professor Steven Malin, Rutgers University, New Jersey, USA said:

"The differences in fat metabolism between 'early birds' and 'night owls' shows that our body's circadian rhythm (wake/sleep cycle) could affect how our bodies use insulin. A sensitive or impaired ability to respond to the insulin hormone has major implications for our health. This observation advances our understanding of how our body's circadian rhythms impact our health. Because chronotype appears to impact our metabolism and hormone action, we suggest that chronotype could be used as a factor to predict an individual's disease risk."

"We also found that early birds are more physically active and have higher fitness levels than night owls who are more sedentary throughout the day. Further research is needed to examine the link between chronotype, exercise and metabolic adaptation to identify whether exercising earlier in the day has greater health benefits."

https://www.sciencedaily.com/releases/2022/09/220920100754.htm

Survey finds stress and worry over the state of the world keeps some Americans up at night

Many partake in certain habits like looking at screens before bed, which can be detrimental to healthy sleep

September 14, 2022

Science Daily/Ohio State University Wexner Medical Center

A new national survey by The Ohio State University Wexner Medical Center finds many Americans are losing sleep over stress and worry about the current state of the world. After a global pandemic, polarizing political division and more than two years of turbulent events, nearly one in five survey respondents report struggling to fall asleep at night.

"Here at Ohio State Wexner Medical Center, there was a 29% increase in referrals for insomnia from 2018 to 2021," said Dr. Aneesa Das, professor of internal medicine. "Stress can increase your heart rate, increase your blood pressure, make you have an upset stomach and cause muscle tension. All of those things increase our alertness, making it harder to fall asleep."

The survey also found many Americans try to mitigate sleep issues by using habits that may be detrimental to a good night's sleep. Nearly half of Americans say they scroll their phones right before bed and 37% fall asleep with the TV on.

"Our circadian drive is that central clock telling us when we're supposed to be awake and asleep, and that is driven by light more than anything," said Das. "When we use our smartphones and our TVs right before bed, we increase that bright light exposure at the wrong time."

Instead, Das suggests increasing natural light exposure by getting outside during the day as much as possible. Once the sun sets, limiting light exposure is essential to obtaining better sleep. Also, consistent exercise during the week is key to helping your body get on an optimal sleep routine.

Other simple behavioral adjustments that can help improve sleep patterns include:

• Keeping your bedroom cool, dark and quiet

• Spending time in bed only when it is time to sleep

• Using cognitive behavioral therapies like meditation and muscle relaxation

• Keeping bedtimes and wake times consistent, even on the weekends

If you're unable to improve your sleep, experts recommend speaking with your primary care physician as a first step. They can help determine if additional methods, like sleep restriction, may be beneficial or if the insomnia could be a symptom of an underlying health condition.

https://www.sciencedaily.com/releases/2022/09/220914102252.htm

Can the flu shot reduce your risk of stroke?

September 7, 2022

Science Daily/American Academy of Neurology

Getting an annual flu shot may be associated with a lower risk of stroke, according to a study published in the September 7, 2022, online issue of Neurology®, the medical journal of the American Academy of Neurology.

"Studies have shown that getting the flu increases your risk of having a stroke, but research is still being collected on whether getting the flu vaccine can help protect against a stroke," said study author Francisco J. de Abajo, MD, MPH, PhD, of the University of Alcalá in Madrid, Spain. "This observational study suggests that those who have a flu shot have a lower risk of stroke. To determine whether this is due to a protective effect of the vaccine itself or to other factors, more research is needed."

The study looked at ischemic stroke, which is caused by a blockage of blood flow to the brain and is the most common type of stroke.

For the study, researchers looked at a health care database in Spain and identified people who were at least 40 years old and had a first stroke over a 14-year period. Each person who had a stroke was compared to five people of the same age and sex. There were 14,322 people who had a stroke and 71,610 people who did not have a stroke.

Then the researchers looked at whether people had received the influenza vaccine at least 14 days before the stroke or before that same date for those who did not have a stroke.

A total of 41.4% of those who had a stroke had received the flu shot, compared to 40.5% of those who did not have a stroke. But the people who got the shot were more likely to be older and to have other conditions such as high blood pressure and high cholesterol that would make them more likely to have a stroke. Once researchers adjusted for those factors, they found that those who received a flu shot were 12% less likely to have a stroke than those who did not.

The researchers also looked at whether the pneumonia vaccine had any effect on the risk of stroke and found no protective effect.

"These results are yet another reason for people to get their yearly flu shot, especially if they are at an increased risk of stroke," de Abajo said. "To be able to reduce your risk of stroke by taking such a simple action is very compelling."

Since the study was observational, it does not prove that getting the flu shot reduces the risk of stroke. It only shows an association. There could be other factors that were not measured that could affect the risk of stroke.

https://www.sciencedaily.com/releases/2022/09/220907192600.htm

How changes in length of day change the brain and subsequent behavior

Role of key neurons, which alter function in response to seasonal changes in light exposure

September 7, 2022

Science Daily/University of California - San Diego

Seasonal changes in light -- longer days in summer, shorter in winter -- have long been associated with human behaviors, affecting everything from sleep and eating patterns to brain and hormonal activity. Seasonal affective disorder (SAD) is a prime example: A type of depression related to diminished exposure to natural sunlight, typically occurring during winter months and more often at higher latitudes when daylight hours are shortest.

Bright light therapy has proven an effective remedy for treating SAD, plus maladies such as non-seasonal major depression, postpartum depression and bipolar disorder, but how seasonal changes in day length and light exposure affect and alter the brain at the cellular and circuit levels has kept scientists largely in the dark.

In a new study, publishing September 2, 2022 in Science Advances, researchers at University of California San Diego School of Medicine used a mouse model to illuminate a process in which affected neurons switch expression of neurotransmitters in response to day length stimuli, triggering related behavioral changes.

The work was led by senior study author Davide Dulcis, PhD, associate professor in the Department of Psychiatry at UC San Diego School of Medicine and a member of the Center for Circadian Biology at UC San Diego.

Tucked within the hypothalamus of the human brain is a small structure called the suprachiasmatic nucleus (SCN), each consisting of approximately 20,000 neurons. (The average human brain contains roughly 86 billion neurons and another 85 billion non-neuronal cells.)

The SCN is the body's timekeeper, regulating most circadian rhythms -- physical, mental and behavioral changes that follow a 24-hour cycle and affect everything from metabolism and body temperature to when hormones are released. The SCN operates based on input from specialized photosensitive cells in retina, which communicate changes in light and day length to our body.

In the new study, Dulcis and colleagues describe how SCN neurons coordinate with each other to adapt to different lengths of daylight, changing at cellular and network levels. Specifically, they found that in mice, whose brains function similarly to humans, the neurons changed in mix and in expression of key neurotransmitters that, in turn, altered brain activity and subsequent daily behaviors.

Seasonal changes in light exposure have also been shown to alter the number of neurotransmitter-expressing neurons in the paraventricular nucleus (PVN), a region of the brain that plays essential roles in controlling stress, metabolism, growth, reproduction, immune and other autonomic functions.

"The most impressive new finding in this study is that we discovered how to artificially manipulate the activity of specific SCN neurons and successfully induce dopamine expression within the hypothalamic PVN network," said Dulcis.

"We revealed novel molecular adaptations of the SCN-PVN network in response to day length in adjusting hypothalamic function and daily behavior," added first author Alexandra Porcu, PhD, a member of Dulcis' lab. "The multi-synaptic neurotransmitter switching we showed in this study might provide the anatomical/functional link mediating the seasonal changes in mood and the effects of light therapy."

The authors suggest their findings provide a novel mechanism explaining how the brain adapts to seasonal changes in light exposure. And because the adaptation occurs within neurons exclusively located in the SCN, the latter represents a promising target for new treatments for disorders associated with seasonal changes in light exposure.

https://www.sciencedaily.com/releases/2022/09/220907093419.htm