7 scientific reasons why lack of sleep can be bad for you

December 15, 2014December 15, 2014

Nothing in the world can beat the pleasure derived from sound sleep. Yet, with today’s modern culture, people have trained their bodies to the condition of sleep deprivation. Sleep is essential for the body to restore and regenerate its systems so that you function optimally during the day. Naturally, sleeping for less number of hours in the long run will damage your entire body, with serious effects on the nervous system, circulatory system, immune system, digestive system and reproductive system. Here are some detrimental effects of lack of sleep on the body you must know.

Lowers brain function: When you’re sleeping, your brain goes through phases of sleep cycle. This gives enough time for busy neurons, relaying signals throughout the day, to form new pathways and reprogram themselves to deal with activities for the next morning. When you don’t sleep, you force your brain to overwork, leaving it completely exhausted. As a result, you’re unable to perform simple tasks the next day. It interferes with your level of alertness and affects your focus and concentration.

Studies have shown that those who are well rested have higher activity in the temporal lobe of the cerebral cortex, responsible for speech. Those who are sleep deprived have least activity in this region, which is why they are unable to process language. Neither do they understand or process what’s being said nor can they speak or express properly. The part of the brain responsible with decision making skills also gets affected. Because the neurons are not rested well, the brain’s response time to a situation gets delayed. That’s why sleep deprived people cannot make quick logical decisions or execute a plan properly.

Makes you fat: Your brain is responsible for regulation of a lot of cycles involving release of hormones and initialisation of pathways. Imagine, if the
neurons themselves are not working properly how will they regulate these pathways? One of the cycles that the brain regulates is the hunger cycle.

Ideally, lack of energy (in the form of food) signals the brain to induce hunger and when the body is provided with energy, the brain is signalled to induce a feeling of fullness. Two key hormones –leptin and ghrelin –play an important role in this cycle. When ghrelin is released in high levels and the level of leptin is low, the brain signals a feeling of hunger. When the levels are reversed, a feeling of fullness is induced.

Lack of sleep over a few nights raises the levels ghrelin, which constantly signals you that you’re hungry. Further, scientists suggest that lack of sleep
manipulates the levels of these hormones such that it triggers cravings for calorie-rich foods, leading to obesity. Studies also suggest that poor sleep
interferes with the body’s ability to metabolise sugar

Increases risk of depression: There’s a reason why you tend to feel positive and happy in the morning after a good night’s sleep. Signals for all negative thoughts originate and are processed by a small part of brain called the amygdala, while all positive thoughts are generated in the region called
hippocampus. When you don’t sleep properly at night, the activity in the hippocampus gets affected with minor or least impact on the amygdala. Therefore, during the daytime your brain just cannot retrieve pleasant or happy memories. Since amygdala is functional, thoughts originated from there mask everything else, making you depressed.

Can lead to heart disease: Lack of sleep affects the circulatory system in a very different way. When you don’t rest for a day or two, you exert stress on all organs of your body. As a result the fight-or-flight response for stress gets triggered. If you continue to exert yourself, this response does not get switched off. As a result, the level of stress hormones in the blood increases. These hormones can wreck a havoc in your circulatory system. They can increase blood pressure, damage the walls of the arteries, affect the heart rate and cause blockages in the blood vessels.

Lowers immunity: Sleeping is the time utilised by the immune system to produce antibodies, increase the number of fighting cells and cytokines in the blood. Naturally, when you don’t sleep these activities get hampered. If the number of white blood cells decreases, you’ll be susceptible to a lot of common infections and will fall sick more often. Prolonged sleep deprivation has also been linked with death, caused due to severely weakened immune system. One study states that those who sleep less than four hours daily have three times greater chances of
dying within six years

Increases risk of accidents: The fact that different parts of the brain rest during different stages of the sleep cycle indicates that you just cannot afford
to sleep for less number of hours. If a particular part of the brain doesn’t get rest for a long time, it will soon begin to shut down itself, inducing
microsleep. In this stage, a person may remain awake with eyes wide open but the brain goes into delta phase for rest. It is in this phase that a person is the most susceptible to accidents and injuries.

Lowers sexual desires: If you still need a stronger reason to sleep well, this one would probably work. Lack of sleep can literally kill sexual desires, in both men and women. You’ll feel more sluggish, tired and fatigued. You won’t have enough strength and will feel low. Lack of sleep can lower the levels of
testosterone, affecting sperm quality and reproduction in men, while in women it can affect orgasms, leading to general loss of interest in sex

Source: The health site

Seeking perfection in everything may trigger suicide: Study

October 8, 2014

If you look for perfection in everything you do but sometimes fail to achieve that, do not lose heart too often else it may trigger suicide risk. Physicians, lawyers and architects whose occupations emphasise on precision, and also those in leadership roles, are at higher risk for perfectionism-related suicide, says a significant study.

“Perfectionism is a bigger risk factor in suicide than we may think,” said psychology professor Gordon Flett from York University. In a research article, Flett and co-authors professor Paul Hewitt of University of British Columbia and professor Marnin Heisel of Western University cited the recent cases of prominent perfectionists who died by suicide.

The authors document how being exposed to relentless demands to be perfect – a concept they refer to as socially prescribed perfectionism – is linked consistently with hopelessness and suicide. They also listed how perfectionistic self-presentation and self-concealment can lead to suicides that occur without warning and how perfectionists often come up with thorough and precise suicide plans.

“Clinical guidelines should include perfectionism as a separate factor for suicide risk assessment and intervention,” Flett noted. “There is an urgent need for looking at perfectionism with a person-centred approach as an individual and societal risk factor, when formulating clinical guidelines for suicide risk assessment and intervention, as well as public health approaches to suicide prevention,” he emphasised. More than one million people worldwide commit suicide on an annual basis, according to the US Centre for Disease Control and Prevention.

The article was published in the journal Review of General Psychology.

Source: business standard

Lack of sleep may shrink your brain

September 5, 2014

Can a lack of sleep affect the size of your brain? It’s possible, a recent study published in an online issue of Neurology suggests.

European researchers looked at 147 adults between the ages of 20 and 84. With two MRI scans, they examined the link between sleep problems like insomnia and the study participants’ brain volume. The first scan was taken before patients completed a questionnaire pertaining to their sleep habits. The second scan was done approximately 3½ years later.

The questionnaire showed that 35% of those in the study met the criteria for poor sleep health. Investigators found that those with sleep problems had a more rapid decline in brain volume or size over the course of the study than those who slept well.

The results were even more significant in participants over the age of 60.

Numerous studies have showed the importance of sleep and the effect sleep deprivation can have on our brains. It is well-known that poor sleep patterns can contribute to such brain disorders as Alzheimer’s and dementia.

So it stands to reason that, if a lack of sleep can lead to memory loss, the size of the brain would also be affected.

“We know that a lack of sleep can lead to all kinds of problems,” explained Dr. Neal Maru, a neurologist and sleep specialist with Integrated Sleep Services in Alexandria, Virginia, who is not associated with the study. “Poor sleep can affect our immune systems, our cardiovascular health, weight and, of course, memories. But we still don’t know why.

“Studies have shown poor sleep can cause protein buildup in the brain that attacks brain cells. So we’re still trying to put the puzzle together.”
The study authors agree.

“It is not yet known whether poor sleep quality is a cause or consequence of changes in brain structure,” said author Claire Sexton of the University of Oxford in the United Kingdom.

“There are effective treatments for sleep problems, so future research needs to test whether improving people’s quality of sleep could slow the rate of brain volume loss. If that is the case, improving people’s sleep habits could be an important way to improve brain health.”

“The problem is, we really don’t know what comes first,” Maru agreed. “Is it a sleep problem that causes the atrophy (wasting away of a body part), or is it the atrophy that causes the sleep problems? That’s a question we need to sort out.”

Source: cnn news

12 Unexpected Things that Mess With Your Memory

August 28, 2014

Surprising memory stealers

You regularly ransack the house to find your keys. You suddenly can’t recall the name of your kid’s teacher. You made your six-month dentist appointment three months late. Sound familiar? Fear not: most forgetfulness isn’t anything serious, says Majid Fotuhi, MD, PhD, founder and chief medical officer of NeurExpand Brain Center in Luterville, MD and co-author of The Memory Cure. Lack of sleep, certain medications, and even stress can impact your memory. “Fortunately, your brain is malleable, meaning it changes and improves,” says Dr. Fotuhi. “Memory can be boosted with simple powerful interventions.” Here are surprising things that impact your memory in both good and not-so-good ways.

A dysfunctional thyroid
When your thyroid’s out of whack, you may feel too hot, too cold, anxious, depressed—and your memory may also be lagging. “Although the thyroid doesn’t have a specific role in the brain, memory loss is the one thing a person notices when it stops functioning normally,” says Dr. Fotuhi. A butterfly-shaped gland that sits along the front of your windpipe, the thyroid reigns over almost all your body’s metabolic processes. “People with high or low thyroid levels—which are very common in women—may have difficulty with memory and concentration,” he says. Ask your doctor for a simple thyroid test to determine if it’s the culprit behind your memory problems.

Hot flashes
Every time hot flashes make you you feel like sticking your head in the freezer, you may also feel a fog rolling into your brain. “The more hot flashes a woman experiences during menopause, the worse her ability to remember names and stories,” says Dr. Fotuhi. “Fortunately, hot flashes don’t damage the brain in any way. Memory improves once the hot flashes subside.” Other menopause-related symptoms contribute to memory loss, including insomnia and sleep apnea, Dr. Fotuhi says.

Lack of sleep
Last night’s late party makes it less likely you’ll remember your new coworker’s name the next day. “While some part of the brain takes a siesta when we sleep, deeper areas involved with memory and emotional response become relatively more active,” says Allen Towfigh, MD, medical director of New York Neurology & Sleep Medicine. “Individuals with sleep deprivation and sleep disorders not only suffer from impaired memory but also daytime fatigue, impaired attention, and reduced reaction time.” The standard recommendation of eight hours of sleep a night doesn’t necessarily work for everyone. If you wake up fatigued and fall asleep unintentionally during the day, then you may need more sleep, says Dr. Towfigh.

Anxiety and depression
Worrying about an upcoming presentation in front of the CEO may also hinder your memory, several studies show. “We don’t understand the exact link, but strong evidence indicates depression, anxiety, and bipolar disease disrupts the neural circuitry involved in developing and retrieving memories,” says Dr. Towfigh. “The severity of the memory loss often mirrors the severity of the mood disorder—severe depression brings about equally severe memory loss.” Prolonged periods of everyday stress increase cortisol levels in the brain, which causes our brain cells to lose synapses (the bridges that connect our brain cells to one another), and make it more difficult to create and retrieve memories. The good news is when memory loss exists with a mood disorder (including anxiety and depression), the memory loss is usually at least partially reversible. “As the individual’s mood improves, often so does the memory loss,” says Dr. Towfigh

Prescription drugs
Check your medicine cabinet: many common prescription drugs can make you feel forgetful. Anxiety disorder meds like Xanax, Valium, and Ativan (which are benzodiazepines) put a damper on the part of the brain that moves events from the short-term to the long-term memory. Tricyclic antidepressants have a similar effect. Heart medicines including statins and beta blockers have also been linked to memory issues, as have narcotic painkillers, incontinence drugs, sleep aids, and even antihistamines like Benadryl. Bottom line: Don’t stop taking your (potentially life-saving) medications, but talk to your doc if you believe any drug you’re on may be messing with your memory.

Smoking
If you’re still smoking, that may help explain memory lapses. “Smoking damages the brain by impairing its blood supply,” says Dr. Towfigh. Research published in the Archives of General Psychiatry gathered from data obtained from more than 7,000 men and women found a more rapid decline in brain function (which included memory along with vocabulary and other brain functions) with age than from those who never smoked. “Furthermore, cigarette smoking promotes the accumulation of abnormal proteins which impair the brain’s ability to process and relay information

A high-fat diet
Greasy burgers and French fries pack on pounds and are hard on your heart—and they may also cause memory issues. One study revealed that adolescent mice had poorer learning and memory skills after being fed a high-fat diet for eight weeks, while another study on middle-aged rats found that the hippocampus (the part of the brain responsible for short-term memory) may be particularly vulnerable to the impact of high-fat diets.

More research is needed to determine for sure whether or not high-fat diets impact human memory, but here’s what we do know: Calorically dense diets promote type 2 diabetes, hypertension, and cardiovascular disease, which can all do damage to our brains, says Dr. Towfigh. “This holds true earlier in life, too. Studies link childhood obesity with a reduced attention span and impaired concentration and focus.”

Stress
A sudden emergency can make it tough to recall something as simple as your home address. A rat study published in Neuron shows that stress hormones influence an area of the brain area that controls working memory. Researchers found that repeated stress reduced receptors in the part of the brain that’s connected to thought processes Although this study involved animals, the human brain works similarly, explains Dr. Towfigh. “Repeated or chronic stress can be harmful. Regular exposure to elevated glucocorticoids (a hormone released by the adrenal gland) also causes our brain cells to reduce receptors, making brain cells less capable of responding to neurochemical (brain chemicals) cues.” Finding ways to relieve stress may help: Practicing meditation does double duty by easing stress and helping improve memory, according to a study from the University of California, Santa Barbara. College students who completed eight 45-minute meditation sessions over two weeks increased their average GRE exam scores from 460 to 520 and showed improvement on tests of working memory.

Germs
A nasty cold sore does more than make you feel self-conscious—it may be messing with your memory, according to a 2013 study in Neurology. Researchers found that people who exposed to many germs, such as herpes simplex type 1 (the cold sore virus), over their lifetimes were more likely to have memory problems than those exposed to fewer germs. Among more than 1,600 study participants, those with a higher “infectious burden” had a 25% increase in the risk of a low score on a cognitive test. Although there is no vaccine for the cold sore virus, childhood vaccinations against other viruses could help prevent problems later in life, the researchers suggest. In addition, regular exercise may help too—doctors think repeated infections may damage blood vessels, since a high infectious burden is also linked to a greater risk of stroke and heart attack.

Green tea
Now for some good news: chemicals found in green tea may help improve your memory, according to a University of Basel study. “Several compounds, EGCG and L-theanine, in green tea increase neurogenesis (growth of new brain cells) in the hippocampus, the part of the brain used for short-term memory and learning new things,” says Dr. Fotuhi. How much green tea has not yet been determined, says Dr. Fotuhi, who recommends combining green tea with other healthy habits such as exercise for greatest memory improvement benefits.

Exercise
Regular sweat sessions also help keep memories sharp. “Physical exercise improves mood and sleep and by doing so, it invariably improves cognition and memory,” says Dr. Towfigh. An animal study published in Brain, Behavior and Immunity, for example, showed daily exercise increased brain cell growth after 12 weeks of conditioned running. Dr. Fotuhi recommends 45 minutes of aerobic exercise four days a week for the best memory boost.

Source: Health

What Kids’ Drawings Say About Their Intelligence

August 21, 2014

The number of features a child draws into their sketch of a person may say a little something about their intelligence

A large and long-term new study shows the way a 4-year-old draws a person not only says something about their level of intelligence as a toddler but is also predictive of their intelligence 10 years down the line.

A team of researchers at King’s College London had 7,752 pairs of identical and non-identical 4-year-old twins draw a picture of a child. Every sketch was rated on a scale from 0 to 12 based on the presence of features, like legs, arms, and facial features. The kids also underwent verbal and nonverbal intelligence measurement tests.

When the kids turned 14, the researchers once again tested their intelligence. They found that a higher score on their drawing was moderately associated with the child’s intelligence both at age four and at age 14. The researchers expected to see a connection at age 4, but for the results to have consistency a decade later was surprising.

The researchers also found that the drawings of identical twins were more similar than the drawings of non-identical twins, suggesting that a genetic link was involved in drawing, though its exact mechanism was unknown. For instance the kids could be predisposed (or trained) to pay attention to detail well or hold their pencil in a specific way, the researchers say.

“The correlation is moderate, so our findings are interesting but it does not mean that parents should worry if their child draws badly,” said study author Dr. Rosalind Arden, the lead author of the paper in a statement. “Drawing ability does not determine intelligence, there are countless factors, both genetic and environmental, which affect intelligence in later life.”

The study was published Tuesday in the journal Psychological Science

Source: TIME

25 Minutes of This Will Get Rid of Your Stress

July 8, 2014July 8, 2014

In just half an hour, by focusing on your breathing, you can start to relax and melt away your cares.

Researchers at Carnegie Mellon University investigated how effective mindfulness meditation can be in countering the body’s stress response. For that type of meditation, you need a laser-like focus on your breathing, and, some advocates say that as your body fills up with air, your muscles contract. That helps you to push out other distractions — like deadlines or your to-do list — and start to relax.

They randomly assigned 66 volunteers to either participate in mindful meditation for 25 minutes for three days, or go through a cognitive training program in which they learned how to analyze poetry passages. The people who meditated reported less stress, and even showed that they were better at coping with stress compared to those who relied on their behavior training.

The new study, published in the journal Psychoneuroendocrinology, is not the first to show the positive effects of mediation. An analysis from February showed that Transcendental Meditation (TM)–a 20 minute mediation that simply requires closing your eyes and quieting down outside thoughts — sometimes by repeating a mantra — significantly lowered teacher stress and burnout. Fans of TM include chef Mario Batali, music mogul Russell Brand, Paul McCartney, Arianna Huffington, and Dr. Mehmet Oz. Now it looks as if there’s some promising science to back them up

Source: Time

10 tips to stay mentally healthy

July 3, 2014

Enjoying mental health means having a sense of wellbeing, being able to function during everyday life and feeling confident to rise to a challenge when the opportunity arises. Just like your physical health, there are actions you can take to increase your mental health. Boost your wellbeing and stay mentally healthy by following a few simple steps.

Connect with others. Develop and maintain strong relationships with people around you who will support and enrich your life. The quality of our personal relationships has a great effect on our wellbeing. Putting time and effort into building strong relationships can bring great rewards.

Take time to enjoy. Set aside time for activities, hobbies and projects you enjoy. Let yourself be spontaneous and creative when the urge takes you. Do a crossword; take a walk in your local park; read a book; sew a quilt; draw pictures with your kids; play with your pets – whatever takes your fancy.

Participate and share interests. Join a club or group of people who share your interests. Being part of a group of people with a common interest provides a sense of belonging and is good for your mental health. Join a sports club; a band; an evening walking group; a dance class; a theatre or choir group; a book or car club.

Contribute to your community. Volunteer your time for a cause or issue that you care about. Help out a neighbour, work in a community garden or do something nice for a friend. There are many great ways to contribute that can help you feel good about yourself and your place in the world. An effort to improve the lives of others is sure to improve your life too.

Take care of yourself. Be active and eat well – these help maintain a healthy body. Physical and mental health are closely linked; it’s easier to feel good about life if your body feels good. You don’t have to go to the gym to exercise – gardening, vacuuming, dancing and bushwalking all count. Combine physical activity with a balanced diet to nourish your body and mind and keep you feeling good, inside and out.

Challenge yourself. Learn a new skill or take on a challenge to meet a goal. You could take on something different at work; commit to a fitness goal or learn to cook a new recipe. Learning improves your mental fitness, while striving to meet your own goals builds skills and confidence and gives you a sense of progress and achievement.

Deal with stress. Be aware of what triggers your stress and how you react. You may be able to avoid some of the triggers and learn to prepare for or manage others. Stress is a part of life and affects people in different ways. It only becomes a problem when it makes you feel uncomfortable or distressed. A balanced lifestyle can help you manage stress better. If you have trouble winding down, you may find that relaxation breathing, yoga or meditation can help.

Rest and refresh. Get plenty of sleep. Go to bed at a regular time each day and practice good habits to get better sleep. Sleep restores both your mind and body. However, feelings of fatigue can still set in if you feel constantly rushed and overwhelmed when you are awake. Allow yourself some unfocussed time each day to refresh; for example, let your mind wander, daydream or simply watch the clouds go by for a while. It’s OK to add ‘do nothing’ to your to-do list!

Notice the here and now. Take a moment to notice each of your senses each day. Simply ‘be’ in the moment – feel the sun and wind on your face and notice the air you are breathing. It’s easy to be caught up thinking about the past or planning for the future instead of experiencing the present. Practising mindfulness, by focusing your attention on being in the moment, is a good way to do this. Making a conscious effort to be aware of your inner and outer world is important for your mental health.

Ask for help. This can be as simple as asking a friend to babysit while you have some time out or speaking to your doctor (GP) about where to find a counsellor or community mental health service. The perfect, worry-free life does not exist. Everyone’s life journey has bumpy bits and the people around you can help. If you don’t get the help you need first off, keep asking until you do

Source: better health channel

Playing puzzle games can improve mental flexibility!

June 26, 2014

Playing games are often tied with negative connotation. Many consider it as a waste of time.

However, that might not be the case anymore.

Earlier on Tuesday, a Nanyang Technological University (NTU) study released said playing puzzle games actually improve adults’ executive functions.

Conducted by by Assistant Professor Michael D. Patterson and his PhD student, Mr Adam Oei, it is found that adults who play the physics-based puzzle game regularly, for as little as an hour a day, had improved executive functions. These functions in one’s brain are important for making decisions in everyday life when having to deal with sudden changes in the environment.

In the study, four different mobile games were tested: a first-person shooter (Modern Combat); arcade (Fruit Ninja); real-time strategy (StarFront Collision); and a complex puzzle (Cut the Rope). About 52 NTU undergraduates who were non-gamers were selected to play an hour a day, five days a week on their iPhone or iPod Touch devices. This exercise lasted for four weeks, or a total of 20 hours.

After the gaming exercise, the study found that players of Cut the Rope could switch between tasks 33 per cent faster, were 30 per cent faster in adapting to new situations, and 60 per cent better in blocking out distractions and focusing on the tasks at hand than before training.

The statement added the three tests to measure one’s executive functions were done a week after the undergraduates had finished playing their assigned game. This was to ensure the findings were not temporary gains due to motivation or arousal effects, it said.

“This finding is important because previously, no video games have demonstrated this type of broad improvement to executive functions, which are important for general intelligence, dealing with new situations and managing multitasking,” said Asst Prof Patterson.

“This indicates that while some games may help to improve mental abilities, not all games give you the same effect. To improve the specific ability you are looking for, you need to play the right game,” Mr Oei added.

So yes, you can go ahead and play your games because apparently, they make you smarter.

Source: Vulcan post

Dementia progress ‘achingly slow’ says global envoy

June 20, 2014

Progress on research and treatment for dementia has been “achingly slow”, an expert says ahead of a London summit.

Dr Dennis Gillings said a pledge by G8 countries to find a cure or treatment by 2025 would be “impossible” without better incentives for investment. Dr Gillings, appointed world dementia envoy by UK PM David Cameron six month ago, called for faster and cheaper clinical trials for dementia drugs.

Hosting the event, the PM will call for a “big, bold global push” on dementia.

He is expected to pledge a new drive by the UK to discover new drugs and treatment for the condition, and a focus on how to bring forward specific proposals on patent extensions as well as how to give patients earlier access to new drugs.

Mr Cameron is expected to tell the summit: “In the UK alone there are around 800,000 people living with dementia, worldwide that number is 40m – and it is set to double every 20 years. “We have to fight to cure it. I know some people will say that it’s not possible, but we have seen with cancer what medicine can achieve.”

‘Special case’
Six months since the UK hosted a G8 summit on the disease at which the 2025 target was set, the prime minister is speaking at a follow-up event in central London where he will commit to accelerating progress on dementia drugs.

Experts and health officials from other G8 countries are expected to attend. Dr Gillings warned: “Just as the world came together in the fight against HIV/AIDS, we need to free up regulation so that we can test ground-breaking new drugs.

“The amount of scrutiny by regulators is considerable, but there probably needs to be a special case made for dementia by regulators so they can help move things through more quickly…

“Simplify the clinical trials process or simplify the sort of data being demanded.”

Source: bbc news

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