Health
Unlock Restful Nights: Discover the Best Natural Sleep Aids
Quality sleep is crucial for maintaining overall health and wellness. It supports essential functions such as learning, memory, and decision-making. However, some individuals struggle to achieve restful sleep, which can increase the risk of health issues like heart disease, diabetes, and obesity. While good sleep habits are foundational, certain natural supplements may also aid in achieving better sleep.
Melatonin
Melatonin is a hormone naturally produced by the body, signaling the brain that it’s time to sleep. Melatonin supplements, often taken in doses of 3-10 mg, can enhance sleep quality, particularly for those experiencing jet lag or working night shifts. It has been noted that “melatonin supplements appear to be safe for adults when used for short periods,” though caution is advised for pregnant or nursing individuals due to limited research on long-term effects.
Valerian root
Valerian root is another herbal remedy that may enhance sleep quality and alleviate symptoms of sleep disorders. Commonly consumed in doses of 300-600 mg, valerian root is particularly popular in the United States and Europe. While some studies highlight its benefits, such as reduced sleep latency, others find its effects to be minimal. Despite this, “short-term intake of valerian root appears to be safe for adults, with minor, infrequent side effects.”
Magnesium
Magnesium plays a vital role in numerous bodily functions, including brain and heart health. It has a calming effect, potentially improving sleep quality. Studies suggest that magnesium supplements, typically in doses of 225-729 mg, can reduce the time needed to fall asleep. Magnesium is also known to increase levels of gamma aminobutyric acid (GABA), a calming brain messenger, thereby supporting relaxation.
Lavender
Lavender, widely recognized for its aromatic properties, may also promote better sleep. Aromatherapy using lavender oil has shown promise in improving sleep quality and reducing anxiety. However, it is essential to note that “oral intake of lavender has been linked to nausea, belching, and diarrhea in some cases,” so lavender should primarily be used for aromatherapy.
Passionflower
Passionflower, or Passiflora incarnata, is another herbal option that may slightly improve sleep quality. Its effectiveness can vary depending on the form consumed, with teas and extracts showing more promise than supplements. Although more research is needed, passionflower is generally considered safe for adults.
Glycine
Glycine, an amino acid, might help individuals fall asleep faster and enhance overall sleep quality. Consuming about 3 grams before bedtime has been associated with improved sleep metrics and reduced fatigue. Glycine is thought to work by lowering body temperature at bedtime, signaling the body that it’s time to sleep.
Cannabidiol (CBD)
Cannabidiol (CBD) is derived from hemp and has been explored for its potential to improve sleep and reduce anxiety. While some studies suggest it may help alleviate insomnia symptoms, more high-quality research is needed. It’s important to note that CBD legality varies by location, and it is not recommended for pregnant or breastfeeding individuals.
Other potential sleep aids include tryptophan, ginkgo biloba, and L-theanine. However, these require further scientific investigation to confirm their effectiveness. Kava, while linked to sleep benefits, should be used cautiously due to potential liver damage concerns.
Over-the-counter (OTC) sleep aids like diphenhydramine and doxylamine succinate are available, but they are not primarily intended for sleep and may pose risks, especially for older adults. Long-term use can lead to tolerance and dependence, and they may increase dementia risk. It is advisable to use these sparingly and consult a healthcare professional if sleep issues persist beyond two weeks.
Natural sleep aids can offer temporary relief for sleep disturbances. However, they should not replace healthy sleep practices and are best used as short-term solutions. If sleep problems continue, consulting a healthcare professional is crucial to address any underlying health concerns.
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Health
Sleep Alert: How One Habit May Increase Heart Attack and Stroke Risk by 26%
As children, many of us had set bedtimes dictated by our parents, ensuring we got the rest we needed. However, as adults, we have the freedom to choose our own sleep schedules. Despite this autonomy, maintaining a consistent sleep routine might be more beneficial than we realize. A recent study suggests that varying your sleep and wake times could significantly increase your risk of serious cardiovascular issues, such as heart attacks and strokes.
The study, published in the Journal of Epidemiology & Community Health, investigated the sleep patterns of 72,269 individuals aged 40 to 70. These participants were part of the UK Biobank study and wore activity trackers for a week to monitor their sleep. The data collected was used to calculate each participant’s Sleep Regularity Index (SRI) score, which measures the consistency of sleep-wake patterns across consecutive days.
Participants were categorized based on their SRI scores: those scoring over 87 were considered regular sleepers, scores between 72 and 87 indicated moderately irregular sleepers, and scores below 72 were classified as irregular sleepers. Interestingly, regular sleepers were more likely to achieve the recommended seven to nine hours of sleep per night for adults under 65, and seven to eight hours for those over 65.
Over the following eight years, researchers compared these sleep regularity scores with the incidence of cardiovascular events and related deaths. The findings were striking. Irregular sleepers had a 26% increased risk of experiencing major cardiovascular events compared to their regular sleeping counterparts. Even those who were moderately irregular faced an 8% higher risk.
The study authors noted, “Our results suggest that sleep regularity may be more relevant than sufficient sleep duration in modulating MACE [major adverse cardiovascular event] risk.” This implies that even if one gets the recommended amount of sleep, irregular sleep patterns can still pose a significant health risk.
In a press release, the researchers emphasized the importance of sleep consistency in public health guidelines and clinical practices, highlighting its potential impact on cardiovascular health. Lead study author Jean-Philippe Chaput, PhD, from the University of Ottawa, shared with CNN that while exact sleep and wake times aren’t necessary, staying within 30 to 60 minutes of your usual schedule is beneficial.
“Small variations are fine, but consistent sleep patterns improve sleep quality, boost mood and cognitive function, and lower the risk of health issues like heart disease and diabetes,” Chaput explained.
Despite its compelling findings, the study did have limitations. The authors pointed out that it was observational, meaning it could not establish a direct cause-and-effect relationship. Sleep was only monitored for one week, which might not provide a complete picture of long-term patterns. Additionally, the data may not fully represent the broader UK population, and the activity trackers used could not distinguish between quiet wakefulness and sleep or account for napping in the SRI scores.
Overall, this research underscores the importance of maintaining a regular sleep schedule for cardiovascular health, suggesting that consistency in sleep might be as crucial as the amount of sleep itself.
Let us know what you think, please share your thoughts in the comments below.
Health
Heart Medications That May Protect Your Brain and One to Watch Out For
As we continue to explore ways to protect our cognitive health as we age, a new study highlights the potential role of common heart medications in reducing dementia risk. While lifestyle changes like diet and exercise have long been recommended, this research suggests that certain medications could provide additional benefits. However, not all heart drugs are created equal, and one in particular might even increase the risk of dementia. Let’s take a closer look at these findings.
Diuretics
Diuretics, commonly known as water pills, are often used to manage blood pressure by helping the body eliminate excess fluid. The study indicates that these medications could also play a role in reducing dementia risk. Researchers suggest that diuretics might “exert antioxidant and neuroprotective effects” by preserving potassium or uric acid levels. This protective mechanism could contribute to the lower risk of dementia observed in those who use these drugs long-term.
Renin-Angiotensin System (RAS)-Acting Agents
RAS-acting agents are another class of drugs used to treat high blood pressure. According to the study, these medications may specifically help ward off Alzheimer’s disease by safeguarding certain brain mechanisms. The researchers noted, “We can see a clear link between long-term use—five years or more—of these drugs and reduced risk of dementia in older age.” This suggests that maintaining consistent use of these medications could be beneficial for cognitive health.
Cholesterol-Lowering Drugs
Cholesterol-lowering medications, such as statins, are known for their role in managing heart health. The study found that these drugs might also lower the risk of dementia by preventing plaque buildup in blood vessels, which can impede blood flow to the brain. The combination of cholesterol-lowering drugs and blood pressure medications was particularly effective, further reducing dementia risk. “Previous studies have focused on individual drugs and specific patient groups but in this study, we take a broader approach,” explained Alexandra Wennberg, PhD, co-lead study author.
Combination Therapy
The study highlights the benefits of using a combination of the aforementioned drugs. Individuals taking two to three different treatments experienced a significant reduction in dementia risk, with a decrease of 27 to 30 percent. This suggests that a multi-faceted approach to managing heart health could also support cognitive well-being.
Antiplatelet Drugs
While many heart medications show promise in reducing dementia risk, antiplatelet drugs, such as aspirin, may have the opposite effect. These medications are used to prevent strokes by stopping platelets from clumping together. However, the study found that they might increase the risk of microbleeds in the brain, which is linked to cognitive decline. People taking these drugs had a 13 to 25 percent higher risk of developing dementia.
This study sheds light on the complex relationship between heart medications and dementia risk. While certain drugs show promise in reducing the likelihood of cognitive decline, others may pose a risk. It’s important for individuals to consult with healthcare professionals to determine the best course of action for both heart and brain health.
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Health
Expert Reveals Top 3 Gut Health Mistakes to Avoid
The intricate world of gut health is gaining increasing attention as researchers uncover its profound influence on our overall well-being. The gut microbiome, a complex ecosystem of over 100 trillion microbes, including bacteria, fungi, yeast, and viruses, plays a crucial role in how our body functions. This collection of microorganisms is so influential that experts often refer to it as the “second brain,” according to registered dietitian Kristian Kirkpatrick, RD.
Endocrinologist and researcher Max Nieuwdorp, PhD, emphasizes the importance of maintaining a healthy gut microbiome for balanced hormone levels. In his book, *The Power of Hormones*, Nieuwdorp details how gut microbes are instrumental in the release and production of hormones, impacting critical processes like metabolism and mood. He shares three key things to avoid for optimal gut health.
One major dietary change Nieuwdorp recommends is reducing red meat consumption. During an interview with Business Insider, he explained that red meat can alter the gut microbiome’s composition by producing “dangerous” metabolites during digestion.
“I try to not eat meat every day,” Nieuwdorp said.
While protein is essential, a diet heavily reliant on red meat can increase the risk of various health issues, including diabetes, heart disease, stroke, and colorectal cancer. Red meat is also known for its high cholesterol, saturated fats, and sodium content.
Ultra-processed foods are another group Nieuwdorp steers clear of. These include sweetened breakfast cereals, processed meats, sodas, and some frozen meals. Instead, he opts for fresh foods without preservatives or additives.
Gastroenterologist Preeya Goyal, MD, highlights the dangers of ultra-processed foods, noting, “Ultra-processed foods contain large quantities of saturated fat and trans-fat, added sugar, salt, and food additives that seriously affect the gut and physical health.”
Finally, Nieuwdorp is cautious about antibiotics, using them only when absolutely necessary. He warns, “They drive dysbiosis in the gut.”
Dysbiosis, as explained by the Cleveland Clinic, is an imbalance in the diversity of gut microorganisms, making individuals more susceptible to infections and disrupting essential functions normally provided by a healthy microbiome. This imbalance can also adversely affect hormone function.
By avoiding these common pitfalls, Nieuwdorp advocates for a balanced gut microbiome, which in turn supports overall health and well-being.
Let us know what you think, please share your thoughts in the comments below.
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