Sleep Loss Undermines Normal Emotional Responses

A lack of normal emotional responses in a person under stressful circumstances does not necessarily mean that person is a cruel person or that that person is mentally ill. The University of Arkansas reported on March 25, 2015, sleep loss is associated with emotional reactions. Researchers have found that a person’s loss of sleep can be associated with their likelihood of reacting emotionally to a stressful situation.

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Matthew T. Feldner, a professor of psychology in the J. William Fulbright College of Arts and Sciences, says in this study the researchers wanted to determine if there is an association between the loss of sleep and our emotional response. It was observed if a person lost a night of sleep they responded with greater emotion to a laboratory stressor. This finding supported past work which has found an association between chronic sleep loss and anxiety and mood disorders.

Feldner said a theme which emerged in this study was that certain components of emotion seem to be particularly linked to sleep. Stressors seem to be more emotionally arousing for people who haven’t slept well. Furthermore, it appears that emotional arousal interferes with sleep quality. It is felt by the researchers that by improving sleep it may be possible to improve treatments for anxiety problems.

The book Sleep and Affect reviews the vital association between sleep and emotions. Evidence has emerged that normal sleep plays an emotional regulatory role in healthy people. It is clear that the functions of some of the neurobiological structures which we believe are involved in regulating emotional or affective experiences are negatively influenced by a lack of sleep.

Harvard Medical School Division of Sleep Medicine offers some good suggestions to help you sleep well naturally. Avoidance of caffeine, alcohol, nicotine, and other chemicals which interfere with sleep is very important. Exercise can also help you sleep well naturally. To avoid being kept up from the release of the stress hormone cortisol, which helps activate the alerting mechanism in the brain, it's a good idea to exercise at least three hours prior to going to bed. Exercise stimulates the body to secrete cortisol. So remember it's a good idea to live a healthy lifestyle to help you sleep well and experience normal emotions.

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Lack of Sleep May be Associated With Eating too Much

There have been heightened concerns about how to best control appetite due to the obesity epidemic. An interesting consideration in this regard is that sleep appears to be associated with how much we eat. Sage Publications reported via EurekAlert on June 1, 2015, less sleep is associated with eating more.

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It has been suggested by researchers that disrupted sleep may be a significant factor which contributes to excessive food consumption therefore leading to long term chronic health damage in both adults and kids. Although it has been well known that a poor night’s sleep can have a negative affect our ability to perform daily activities, it has not been well understood how disrupted sleep can influence both our choices of food and how much we eat.

This is important because food consumption is associated with many chronic health issues which include obesity, diabetes and heart disease. Diet itself is often a vital target of treatment to prevent the onset of these serious conditions. Therefore an understanding of the mechanisms which link disrupted sleep patterns to increased food consumption is important in considerations of both prevention and treatment interventions for chronic  health conditions.

Food consumption is driven by emotional, cognitive, biological and environmental factors. Diet is clearly important in a consideration of the treatment for chronic health disorders associated with food intake. More careful considerations should be given to how sleep affects these factors. The researchers say that these mechanisms are heavily influenced by sleep patterns.

Consider that after a bad night's sleep the hormone which controls appetite is affected, emotional stress is heightened, more food is wanted to compensate for a lack of energy and we see an increase in impulsivity. All of these factors affect the amount of food that you would consume on any given day. Sleep therefore should be given active consideration in efforts to modify eating behavior.

This research has been published in the Journal of Health Psychology. Clearly the type and amount of food which we eat has a substantial impact on our health. Eating too much is associated with many long term health conditions. It is therefore important to understand the factors which influence this vital health behavior. Sleep problems have been identified as one such factor which influences eating habits. It’s an interesting thought that sleeping well may actually help you eat well.

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Acetaminophen Decreases Pain and Pleasure

The pain reliever acetaminophen has been found to blunt emotions. Ohio State University reported on April 13, 2015, acetaminophen decreases both pain and pleasure. This is a previously unknown side effect of the pain reliever acetaminophen.

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Researchers have observed that people who took acetaminophen reported less powerful emotions when they saw both extremely pleasant and extremely disturbing photos, in comparison to those who instead took placebos. Acetaminophen is the primary ingredient in the over-the-counter pain reliever Tylenol. This drug has been in use for greater than 70 years in the United States. Yet, this is the first time that this particular side effect has been noted.

It has been shown in previous research that acetaminophen works on both physical pain and on psychological pain. Geoffrey Durso, who is a doctoral student in social psychology at The Ohio State University and the lead author of the study, says this study shows the effects of acetaminophen go even further and that it also decreases how much users actually feel positive emotions.

This study has been published in the journal Psychological Science. Acetaminophen is now being seen as offering over-the-counter relief from both pains and pleasures. Acetaminophen has been found to blunt sensitivity to negative and positive stimuli.

In the study participants who took acetaminophen were observed to evaluate unpleasant stimuli less negatively and pleasant stimuli less positively. Participants who took acetaminophen also rated both negative and positive stimuli as being less emotionally arousing. It's unusual to consider that aside from just being a pain reliever acetaminophen may also be all-purpose emotion reliever, as noted by Durso.

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Aspirin May Slow Down the Progression of Emphysema

Emphysema is a horrible disease which breaks down the capacity of the lungs to function normally therefore making it hard to breath. The American Thoracic Society reported via Newswise on May 17, 2015, regular use of aspirin may help slow down the progression of emphysema in the early phases of the disease. Until this finding there have been no known methods for decreasing the risk of developing emphysema aside from smoking cessation and avoidance.

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Carrie Aaron MD, of the Columbia University Medical Center in New York, says in a large general population sample it has now been observed that regular aspirin use three or more days per week was associated with a slower progression of emphysema. This finding was seen on computed tomography scans over 10 years.

This study included 4,471 people participating in the Multi-Ethnic Study of Atherosclerosis Lung Study. There was an assessment of the percentage of lung volume with emphysematous features on up to 4 CT scans which were performed over about 10 years of follow-up. Spirometry, which is a measure of expiratory airflow, was performed in 81 percent of the study subjects.

The American Lung Association reports emphysema is a serious lung disease which makes it hard to breath. Emphysema, along with chronic bronchitis, are together referred to as Chronic Obstructive Lung Disease, or COPD. At this time COPD ranks as the fourth leading cause of death in the United States. On the brighter side it has been learned that COPD is often preventable and treatable.

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10 Foods to eat for weight loss + when to eat them

Most individuals have a good idea what they need to do to lose weight, but have difficulty identifying which foods to eat and when to eat them. Certain foods can provide different nutritional and weight loss benefits, and knowing when to eat these foods can help boost your weight loss progress. But beware: choosing pre-packaged food items that are advertised as “low-calorie” or “fat-free” can leaving you feeling unsatisfied throughout the day, leading to unnecessary late-night noshing. Including real, whole, fresh foods into your daily routine can not only help you shed belly-fat, but also make the journey feel less like dieting and more like living well. After all, losing weight shouldn’t involve starving.

Incorporating these 10 foods for weight loss at specific times of the day can help boost your weight loss efforts.

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Breakfast

Sprouted Grain Bread

The difference between sprouted grain bread and regular whole wheat bread is seen in the nutritional content. Sprouted grain bread contains less carbohydrates, which is beneficial for those trying a reduced-carb approach to their weight loss. It is also higher in protein which can help keep you feeling more satisfied after breakfast, and the increased nutritional content helps your body digest it better.

Whole Eggs

Despite previous studies warning against the consumption of whole eggs, new research shows that the choline found in eggs can help in weight loss. Choline helps speed up lipolysis, meaning it increases your body’s ability to burn off fat. Our typical American diet usually only provides about 300 mg of choline a day, which is below the recommended 425mg for women and 550mg for men. One egg contains over 100mg of choline, and since it’s only between 75-80 calories, it’s one of the highest sources of choline without going over your daily calorie budget. When shopping for eggs, make sure you buy organic or hen-friendly eggs to make sure you’re also helping out the planet while whittling your waist-line.

Mid-Morning Snack

Chia seeds

This tiny seed is in fact a nutritional powerhouse. Its weight loss benefits lies in its fiber content. 1 tablespoon of chia seeds packs 10g of dietary fiber which helps regulate your digestion and swells upon hitting your stomach, making you feel fuller on fewer calories. Plus, the omega-3 content of chia seeds helps fight depression, making you less likely to eat when stressed.

Dragonfruit

Dragonfruit is a delicious way to satisfy your sweet tooth without the extra calories. One cup of this fun cactus-looking fruit contains only 80 calories and is full of B vitamins that help with carbohydrate metabolism. It is also full of fiber, a key nutrient involved satiety.

Lunch

Chayote

Want to avoid late afternoon bloating? Include chayote in your lunch. Chayote is high in potassium which helps remove the excess water from your body through increased urination. Low in calories and high in fiber, this versatile vegetable can be thrown in a salad or tossed in a stir-fry. Never tried chayote before? It has a taste that has been described between an apple and a cucumber, and has a light and crisp texture.

Tempeh

Move over tofu! Tempeh is an amazing way to get out of your grilled-chicken rut and add low-cholesterol protein to your lunch. Made of fermented soybeans, it contains enzymes that help pre-digest carbs, protein, and fat, making its nutrients more readily absorbed by your body.

Afternoon Snack

Hummus + Sliced Bell Peppers

Hummus has become a common item in grocery stores and you can find it served as a dip at most parties. But did you know what those who eat hummus have waistlines that are 8 percent smaller than those who don’t? A study published in the Journal of Nutrition and Food Sciences found that the slow-digesting carbohydrates, high fiber content, and belly-filling protein not only make hummus the perfect snack, but also makes you 53 percent less likely to be obese. Pairing hummus with bell peppers adds a crunchy, flavorful taste without the added calories, fat, or cholesterol.

Dinner

Spaghetti Squash

For those looking to eat less carbohydrates at night, spaghetti squash could be the answer to your pasta cravings. Compared to a cup of cooked pasta (which clocks in at around 220 calories), one cup of spaghetti squash is only about 42 calories and contains belly-filling fiber and potassium, which can help beat the belly bloat. It’s the perfect substitution for noodles that your entire family can enjoy!

Cherry Juice

The weight loss benefits of tart cherry juice lie not in its ability to burn fat, but in its ability to help you get more sleep. A recent study published in Experimental Biology showed that drinking tart cherry juice can help you get up to 90 more minutes of restful sleep per night. Sleep is an important tool in weight loss, as when you don’t get enough, your brain’s reward center is boosted, causing you to give in to food cravings. In fact, a study in the American Journal of Clinical Nutrition found that late-night, high-carbohydrate snacking increases in those who do not get enough sleep, which can lead to unwanted weight gain.

Before Any Meal

Tomato

A recent study published in the International Journal of Food Science Nutrition found that eating tomatoes before a meal can help you feel fuller, faster. Because of their moisture content and low calorie content, they are a great way to help you feel more satisfied after every meal. Plus, the flavonoids, phenolic compounds, and vitamins that are present in tomatoes have also been found to help regulate your hunger hormones and give a slight metabolism boost.

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A daily avocado may help control your cholesterol levels

High cholesterol, which is also known as hypercholesterolemia, is a primary risk factor for heart disease and stroke reports. Many people are searching for nutritional suggestions to help control hypercholesterolemia in order to avoid the side effects which may be seen with drug treatment for this problem. The American Heart Association reported on Jan. 7, 2015 that a daily avocado may help control bad cholesterol.

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According to new research eating just one avocado a day as part of a heart healthy, cholesterol-lowering moderate-fat diet may help improve bad cholesterol levels in people who are overweight and obese. The researchers evaluated the effect which avocados had on traditional and novel cardiovascular risk factors by using unsaturated fatty acids from avocados instead of saturated fatty acids from a standard American diet. It was observed in comparison to the baseline average American diet, low-density lipoprotein (LDL), which is the so called bad type of cholesterol, was 13.5 mg/dL lower after consuming the moderate fat diet which included an avocado.

The LDL levels were also markedly lower with the low fat diet which included avocado than in other types of low fat diets. There were also more favorable blood measurements of total cholesterol and triglycerides with the avocado diet versus other cholesterol lowering diets. Penny M. Kris-Etherton, Ph.D., R.D., senior study author, has said we should focus on getting people to eat a heart healthy diet which includes avocados along with other nutrient rich food sources of better fats.

This study has been published in the Journal of the American Heart Association. Avocados have been found to be a nutrient dense source of monounsaturated fatty acids which can be used to replace saturated fatty acids in a diet in order to lower low density lipoprotein cholesterol. The results of this study indicate that avocados have positive effects on cardio‐metabolic risk factors which may go beyond their heart healthy fatty acid profile. The bottom line is avocados are delicious and eating at least one a day may actually help you live longer by helping to control your cholesterol levels.

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8 Most Common Menopause Myths that You Need to Know

When women tell their family and friends that they are going through menopause, the myths suddenly come out of the woodwork with convictions that seem to make sense. Given the many symptoms that women go through, often separating fact from fiction can be interesting, but important enough to ease the mental attitude and to help go through this transition in a woman's life cycle.

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Some common menopause myths include:

1. Menopause Begins at Age 50

The average age of women to undergo menopause is 52, even though many women experience menopause in their 40s and some as late as their 60s. However, the normal age for women is between 45 and 55 years of age.

2. All Women Go Through Terrible Symptoms

Men more than women have heard about the terrible depression and lack of sex drive that menopausal women experience. Not all women have symptoms during menopause. Researchers believe that DNA and lifestyle has more to do about the intensity of menopausal symptoms than this normal life change itself. However, hot flashes at varying levels is experienced by all menopausal women.

3. Menopause Brings on Lack of Libido

Decreased sexual desire is considered a sign of hormonal imbalance which has a great effect on the physical and emotional side of a woman's sex life. Lower levels of estrogen can cause a decrease in blood supply to the vagina can affect the vaginal walls by drying them out which can cause discomfort during intercourse. But for the most part, many menopausal women experience the freedom of a happy sex life because of the mental thoughts that they can not become pregnant.

4. Menopause Lasts about a Year or Two

Menopause can last from between 6 to 13 years. Whether a woman begins earlier or later, women experience symptoms and the length of menopause differently. There are many factors which influence the timing of menopause, such as genetics, diet, lifestyle, stress, cultural lifestyle, and a woman's overall general health.

5. There is a Cure for Menopause

Menopause is a natural occurring process that all women of a certain age will experience. It is a normal process, not an illness or disease. There are many products, like over the counter supplements, hormone therapies, diets, and herbal products that help with many of the menopausal symptoms.

6. Menopause Causes Terrible Memory Loss

Cognitive or memory loss during menopause is not a sign of dymentia or Alzheimer. Menopause memory loss change is normal for some menopausal women, characterized by forgetfulness and loss of concentration. Estrogen hormone levels stimulate the brain's neurotransmitters which are responsible for memory, mood and language. Estrogen dilates the blood vessels, increased blood flow, and improves the brain functions, therefore when estrogen levels are decreased, short term memory or fuzzy thinking can easily occur. Also, memory loss is not permanent, it only occurs during menopause and not for the rest of your life.

7. A Women Doesn't have Hormones after Menopause

For women who are long past their menopause phase, yes, you can still produce hormones. Most of the production of hormones will stem from the adrenal glands. During menopause about 50% of the estrogen and progesterone is produced by the adrenal glands. Even though hormone levels decrease during menopause, the body still produces them, but in smaller amounts.

8. Menopause Causes Uncontrollable Weight Gain

Many women do gain weight during the menopause phase due to the fluctuations in hormone levels. But, the weight gain is centered around the abdomen due to fat tissue seeking to restore balance that has been reduced by the lack of estrogen and the fat cells begin to store more fat around the waist, hip and thighs. Eating the right foods and incorporating light exercise into daily regiments, helps to keep excess weight gain from forming.

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