7-8 hours of sleep improves health

 

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Less than five hours' sleep a night linked to higher risk of multiple diseases

Date:

October 19, 2022

Source:

University College London

Summary:

Getting less than five hours of sleep in mid-to-late life could be linked to an increased risk of developing at least two chronic diseases, finds a new study.

Getting less than five hours of sleep in mid-to-late life could be linked to an increased risk of developing at least two chronic diseases, finds a new study led by UCL researchers.

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The research, published in PLOS Medicine, analysed the impact of sleep duration on the health of more than 7,000 men and women at the ages of 50, 60 and 70, from the Whitehall II cohort study.

Researchers examined the relationship between how long each participant slept for, mortality and whether they had been diagnosed with two or more chronic diseases (multimorbidity) -- such as heart disease, cancer or diabetes -- over the course of 25 years.

People who reported getting five hours of sleep or less at age 50 were 20% more likely to have been diagnosed with a chronic disease and 40% more likely to be diagnosed with two or more chronic diseases over 25 years, compared to people who slept for up to seven hours.

Additionally, sleeping for five hours or less at the age of 50, 60, and 70 was linked to a 30% to 40% increased risk of multimorbidity when compared with those who slept for up to seven hours.

Researchers also found that sleep duration of five hours or less at age 50 was associated with 25% increased risk of mortality over the 25 years of follow-up -- which can mainly be explained by the fact that short sleep duration increases the risk of chronic disease(s) that in turn increase the risk of death.

Lead author, Dr Severine Sabia (UCL Institute of Epidemiology & Health, and Inserm, Université Paris Cité) said: "Multimorbidity is on the rise in high income countries and more than half of older adults now have at least two chronic diseases. This is proving to be a major challenge for public health, as multimorbidity is associated with high healthcare service use, hospitalisations and disability.

"As people get older, their sleep habits and sleep structure change. However, it is recommended to sleep for 7 to 8 hours a night -- as sleep durations above or below this have previously been associated with individual chronic diseases.

"Our findings show that short sleep duration is also associated with multimorbidity.

"To ensure a better night's sleep, it is important to promote good sleep hygiene, such as making sure the bedroom is quiet, dark and a comfortable temperature before sleeping. It's also advised to remove electronic devices and avoid large meals before bedtime. Physical activity and exposure to light during the day might also promote good sleep."

As part of the study, researchers also assessed whether sleeping for a long duration, of nine hours or more, affected health outcomes. There was no clear association between long sleep durations at age 50 and multimorbidity in healthy people.

Your brain at risk. Start reading for FREE.

Close the blinds during sleep to protect your health

Even moderate light exposure during sleep harms heart health and increases insulin resistance

Bedroom with full moon | Credit: © Brilliant Eye / stock.adobe.com

Summary:

Exposure to even moderate ambient lighting during nighttime sleep, compared to sleeping in a dimly lit room, harms your cardiovascular function during sleep and increases your insulin resistance the following morning, reports a new study. Just a single night of exposure to moderate room lighting during sleep can impair glucose and cardiovascular regulation, which are risk factors for heart disease, diabetes and metabolic syndrome.

Learn about your brain in clear, jargon-free language.

Close the blinds, draw the curtains and turn off all the lights before bed. Exposure to even moderate ambient lighting during nighttime sleep, compared to sleeping in a dimly lit room, harms your cardiovascular function during sleep and increases your insulin resistance the following morning, reports a new Northwestern Medicine study

"The results from this study demonstrate that just a single night of exposure to moderate room lighting during sleep can impair glucose and cardiovascular regulation, which are risk factors for heart disease, diabetes and metabolic syndrome," said senior study author Dr. Phyllis Zee, chief of sleep medicine at Northwestern University Feinberg School of Medicine and a Northwestern Medicine physician. "It's important for people to avoid or minimize the amount of light exposure during sleep."

There is already evidence that light exposure during daytime increases heart rate via activation of the sympathetic nervous system, which kicks your heart into high gear and heightens alertness to meet the challenges of the day.

"Our results indicate that a similar effect is also present when exposure to light occurs during nighttime sleep," Zee said.

Heart rate increases in light room, and body can't rest properly

"We showed your heart rate increases when you sleep in a moderately lit room," said Dr. Daniela Grimaldi, a co-first author and research assistant professor of neurology at Northwestern. "Even though you are asleep, your autonomic nervous system is activated. That's bad. Usually, your heart rate together with other cardiovascular parameters are lower at night and higher during the day."

There are sympathetic and parasympathetic nervous systems to regulate our physiology during the day and night. Sympathetic takes charge during the day and parasympathetic is supposed to at night, when it conveys restoration to the entire body.

How nighttime light during sleep can lead to diabetes and obesity

Investigators found insulin resistance occurred the morning after people slept in a light room. Insulin resistance is when cells in your muscles, fat and liver don't respond well to insulin and can't use glucose from your blood for energy. To make up for it, your pancreas makes more insulin. Over time, your blood sugar goes up.

An earlier study published in JAMA Internal Medicine looked at a large population of healthy people who had exposure to light during sleep. They were more overweight and obese, Zee said.

"Now we are showing a mechanism that might be fundamental to explain why this happens," Zee said. "We show it's affecting your ability to regulate glucose."

The participants in the study weren't aware of the biological changes in their bodies at night.

Learn about your brain in clear, jargon-free language.

"But the brain senses it," Grimaldi said. "It acts like the brain of somebody whose sleep is light and fragmented. The sleep physiology is not resting the way it's supposed to."

Exposure to artificial light at night during sleep is common

Exposure to artificial light at night during sleep is common, either from indoor light emitting devices or from sources outside the home, particularly in large urban areas. A significant proportion of individuals (up to 40%) sleep with a bedside lamp on or with a light on in the bedroom and/or keep the television on.

Light and its relationship to health is double edged.

"In addition to sleep, nutrition and exercise, light exposure during the daytime is an important factor for health, but during the night we show that even modest intensity of light can impair measures of heart and endocrine health," Zee said.

The study tested the effect of sleeping with 100 lux (moderate light) compared to 3 lux (dim light) in participants over a single night. The investigators discovered that moderate light exposure caused the body to go into a higher alert state. In this state, the heart rate increases as well as the force with which the heart contracts and the rate of how fast the blood is conducted to your blood vessels for oxygenated blood flow.

"These findings are important particularly for those living in modern societies where exposure to indoor and outdoor nighttime light is increasingly widespread," Zee said.

Zee's top tips for reducing light during sleep

(1) Don't turn lights on. If you need to have a light on (which older adults may want for safety), make it a dim light that is closer to the floor.

(2) Color is important. Amber or a red/orange light is less stimulating for the brain. Don't use white or blue light and keep it far away from the sleeping person.

(3) Blackout shades or eye masks are good if you can't control the outdoor light. Move your bed so the outdoor light isn't shining on your face.

Is my room too light?

"If you're able to see things really well, it's probably too light," Zee said.

Story Source:

Materials provided by Northwestern University. Original written by Marla Paul. Note: Content may be edited for style and length.

College football players are not healthy, says study

College football players may appear healthy, but this is not the case. A significant number have abnormalities in coordination and inflammation, according to a new study.

December 16, 2021

Source:

Northwestern University

Summary:

Collegiate football athletes with a decade or more of experience with the sport have related abnormalities in inflammation, energy production and coordination that are apparent before the football season and across the season, a new study has found. The abnormalities are related to routine repetitive head impacts from tackling and blocking.

College football players may appear healthy and successful on the field, but a number of biological measures say otherwise.

A new study between Northwestern Medicine, Pennsylvania State University and other collaborating universities has found collegiate football athletes with a decade or more of experience with the sport have related abnormalities in inflammation, energy production and coordination that are apparent before the football season and across the season. The abnormalities are related to routine repetitive head impacts from tackling and blocking.

Most head trauma studies tend to focus on injury being severe enough to cause a clinical concussion, as opposed to assessing the routine effect of repeated tackles or blows to the head over a season. These findings argue that impact sport athletes, regardless of history of concussion, have chronic problems.

The brain, in simple, non-technical language. 

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These problems were found in measures that show abnormal regulation of inflammation, less coordinated movement and abnormalities in how cells produce energy. These three measures are significantly related to each other before the football season and to changes observed across the football season. They were also related to the number of head impacts a player received over the season.

"These findings support over a decade of reports about the negative effects of repetitive head impacts along with studies of animal brain injury," said co-senior author Dr. Hans Breiter, professor of psychiatry and behavioral sciences at Northwestern University Feinberg School of Medicine. "At this point, it appears the canary is dead in the coal mine."

"This problem affects much of youth and professional impact sports in the U.S., along with training of U.S. military personnel," said co-senior author Dr. Semyon Slobounov, professor of neurosurgery at Penn State College of Medicine.

A new study between Northwestern Medicine, Pennsylvania State University and other collaborating universities has found collegiate football athletes with a decade or more of experience with the sport have related abnormalities in inflammation, energy production and coordination that are apparent before the football season and across the season. The abnormalities are related to routine repetitive head impacts from tackling and blocking.

Most head trauma studies tend to focus on injury being severe enough to cause a clinical concussion, as opposed to assessing the routine effect of repeated tackles or blows to the head over a season. These findings argue that impact sport athletes, regardless of history of concussion, have chronic problems.

These problems were found in measures that show abnormal regulation of inflammation, less coordinated movement and abnormalities in how cells produce energy. These three measures are significantly related to each other before the football season and to changes observed across the football season. They were also related to the number of head impacts a player received over the season.

"These findings support over a decade of reports about the negative effects of repetitive head impacts along with studies of animal brain injury," said co-senior author Dr. Hans Breiter, professor of psychiatry and behavioral sciences at Northwestern University Feinberg School of Medicine. "At this point, it appears the canary is dead in the coal mine."

"This problem affects much of youth and professional impact sports in the U.S., along with training of U.S. military personnel," said co-senior author Dr. Semyon Slobounov, professor of neurosurgery at Penn State College of Medicine.

The brain, in simple, non-technical language. 

Learn more by clicking here.

New book helps parents and youth in "coming out" process

204 pages, illustrated with art and photos, 2021

Independently published through Kindle Direct Publishing

$5.95 introductory price. (Also available as Kindle book, $2.95)

Available directly on Amazon.com by CLICKING HERE

In the author's words: "This is a book that I wish I could have given to my parents. We never could have the conversation that I was gay...and years of needless stress and hiding followed."

Sadly, parents and youth still struggle with the issue of coming out. It is like crossing the Rubicon, a moment of endless anxiety with potentially traumatic aftermaths. 

The author, r, with his father.

As Nobel prize-winning neuroscientist Eric Kandel, M.D., has said, "the problem is urgent, particularly for transgender people of color who suffer horrifically high rates of depression, substance abuse, suicide, and murder.” Speaking on a PBS special series, Dr. Eric Kandel also said, “Brain science can be a liberating influence in our lives. As we understand the biology of our own gender identity and sexual orientation better and become more comfortable with ourselves, we must become more empathic to somebody else's identity and orientation.” 

The book begins with a look at how all parents influence their children’s lives. This is especially important for gay youth, who struggle mightily with self-esteem and confidence. In Chapter Two we share  the stories of LGBTQ people, and their parents, told in their own voices. Gay people and parents share their experiences, positive and negative:

• Matt, from New Jersey calmly talks his mother out of crashing the car as he answers yes to he question whether he is gay...at least until he can get out of the car.
• Ben, a researcher, gives his first presentation after transitioning from woman to man and hears a comment that the "presentation was good, but I like his sister's work better."
• Mary, the mother of a suicide victim, discovers that she was wrong to condemn her son on regligious grounds and comes to say that he was "perfect, just as he was."
• Pastor Jackie from Kansas, mother of two gay youth, urges parents to search deep inside you and ask why you are troubled so much.

Next, the book addresses the progress and the previous shortcomings of research into understanding how the brain develops and controls human sexuality. It is an important field, and one watched closely, because many lay people think there should be a simple answer and brain science is about clarity and explaining complexity and nuance.

Resources for parents and gay youth and adults include support organizations, other books, and movies dedicated to portraying the lives of family member who work to overcome stigma and trauma.

About the author:

David Balog created, wrote, and edited The Dana Sourcebook of Brain Science through four editions. More than 50,000 copies were distributed to elementary schools, middle schools, colleges, and to professionals and the general public. He worked with leading brain scientists and doctors, including Nobel laureates, throughout 12 years at the Dana Foundation.

This book is a publication of A Thousand Moms, a Schenectady, NY-based organization devoted to supporting the emotional and developmental needs of LGBTQ youth in foster/adoptive care.  athousandmoms@yahoo.com

 

Lesbian and Bisexual Women's Health Issues

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Originally published by Johns Hopkins Medicine

LGBTQ Health Women's Health Diagnosis and Screening for Gynecologic Conditions

Research has shown that the following are some of the most common health concerns faced by lesbian and bisexual women. While they may not all apply to everyone, they are important concerns for lesbian and bisexual women and their health care providers to be aware of.

Breast Exams

Lesbian and bisexual women have a greater risk of developing breast cancer than heterosexual women, but they are less likely to obtain regular cancer screenings, like mammograms, which are used to diagnose the condition in its early stages. This is very problematic because early detection is key to the treatment of the disease and increases the woman’s chances of remission.

Intimate Partner Violence

While people may not associate same-sex relationships with intimate partner violence, the statistics show that it is a major concern for lesbian and bisexual women. The National Coalition Against Domestic Violence reports that compared to 35 percent of heterosexual women, 43.8 percent of lesbian women and 61.1 percent of bisexual women have experienced rape, physical violence and/or stalking by an intimate partner. Compounding this problem are barriers accessing support services, lack of training on the part of the service providers and discrimination in shelters.

Expert Answers

Looking for a health care provider is never easy, but for LGBT individuals, the search is especially challenging. Paula M. Neira, a nurse educator, lawyer and former naval officer, explains the importance of coming out and offers advice for finding the right doctor.

Read More

Help gay youth get a healthy start in life. Substance Abuse

On average, lesbian and bisexual women drink more than heterosexual women and have a higher occurrence of alcohol-related problems, like alcoholism and alcohol abuse. Research has also discovered higher rates of smoking, cocaine and marijuana use among lesbian and bisexual women than heterosexual women. The use and abuse of these substances is linked to multiple forms of cancer and conditions of the heart and lungs, which are the top three causes of death among women.

Like some of the other health concerns common among lesbian and bisexual women, rates of drug use may be tied to stress resulting from discrimination, homophobia and/or sexism. 

MORE TO COME

Help gay youth get a healthy start in life. 

Positive LGBTQ Self Images Save Lives

LGBTQ + positive self-images matter and save lives

Dr. Bill Buffie, an Indiana interrnist and a gay-rights supporter, tells the terrible story of a lesbian young woman who refused to see a doctor, because she was terrified of coming out to one, even a woman. Indiana is conservative country and this woman was raised to live in shame about her sexuality.

Having missed routine breast care screenings, she developed a large metastatic breast tumor. It quickly became untreatable and she died at age 32.

What are barriers to health care for LGBTQ people?

Help gay youth get a healthy start in life. 

Click here.

Access to care. LGBTQ+ people have less access to the health care they need. They are:

• Less likely to have health insurance.
• More likely to delay getting care, especially in older LGBTQ+ adults.
• More likely to report lack of cultural competence by health care providers.
• More likely to report poor quality of care and unfair treatment by healthcare providers.

What causes these disparities?

There are many causes of the health disparities faced by LGBTQ+ people. These include:

• The minority status of LGBTQ+ people
• A lack of specific education and training for health care workers
• A lack of clinical research on LGBTQ+ health-related issues
• Restrictive health benefits
• Limited role models
• Fear due to stigma, discrimination, and institutional bias in the health care system.

Help gay youth get a healthy start in life. 

Click here.

The health benefits of your PB&J

Peanut butter jelly time: How healthy is the American classic? 

First published in USA Today

The peanut butter and jelly sandwich dates back to a 1901 recipe. A PB&J can have 12 grams of protein, 18 grams of sugar and 390 calories. Experts say the sandwich can be part of a healthy meal, depending on how it's made.

Peanut butter and jelly sandwiches do it all. The sandwich has maintained its popularity for decades. It's spurred on the creation of products like Uncrustables, a circular, freezable version of the sandwich without – you guessed it – the crust.

 

Your amazing brain in clear, everyday language

Healing the Brain: Stress, Trauma and Development

“Easy to read. Difficult to put down.”--Micheal J. Colucciello, Jr., NY State pharmaceutical researcher, retired.

​

“David Balog takes a subject fraught with difficulty and makes it simple and accessible to everyone. The book goes a long way in helping one understand how and why and in what ways stress affects how we live and cope. Invaluable.”--Jessica Hudson, former president, National Association of Former Foster Children

According to "Peanuts: The Illustrious History of the Goober Pea," written by Andrew F. Smith, the first reference to the sandwich was a recipe written by a woman named Julia Davis Chandler in 1901. 

Since then, peanut butter and jelly sandwiches have maintained their place as an iconic part of many American school lunches. The protein-rich peanut butter makes it a parent go-to, and kids love the sweet taste of jelly.

But just how healthy is this American classic? We asked experts. 

Let's talk nutrition

The three ingredient sandwich seems fairly straight forward, but great debate surrounds the PB&J. Crunchy peanut butter or smooth? Grape jelly or strawberry? Crust on or crust off?

Because of this, the exact nutritional details will depend on how you make your PB&J. 

For argument's sake, let's breakdown the typical sandwich.

Two slices of white bread have about 5 grams of protein and 3 grams of sugar. Two tablespoons of peanut butter contain about 7 grams of protein and 3 grams of sugar, according to the U.S. Department of Agriculture. One tablespoon of grape jelly has 12 grams of sugar. In total, a run-of-the-mill PB&J has about 12 grams of protein and 18 grams of sugar, coming out to around 390 calories. 

How to make your PB&J healthier 

Making this signature snack better for you can happen with just a few substitutions, especially when it comes to the most sugary part. 

"Healthy would be a small amount of a low sugar jelly or better yet not jelly at all but perhaps a banana instead," said Dr. Natalie Muth, a pediatrician, registered dietitian and spokesperson for the American Academy of Pediatrics. 

Making smart choices when it comes to which bread is used is important, too.

Choosing a whole grain bread can contribute more protein and fiber. 

As for the "PB," choosing a natural peanut butter is just as important as the amount you put on the sandwich.

And for those allergic to peanuts or other types of nuts, sunflower seed butter can be a healthy and safe alternative. 

 

Your amazing brain in clear, everyday language

Healing the Brain: Stress, Trauma and Development

“Easy to read. Difficult to put down.”--Micheal J. Colucciello, Jr., NY State pharmaceutical researcher, retired.

​

“David Balog takes a subject fraught with difficulty and makes it simple and accessible to everyone. The book goes a long way in helping one understand how and why and in what ways stress affects how we live and cope. Invaluable.”--Jessica Hudson, former president, National Association of Former Foster Children