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Can Vitamin D or Tumeric Help Fight Alzheimers?

SpicesSometimes the solution to our health ills can be found in the use of everyday products. Our ancestors knew this. Now it is time for us to revisit these useful applications.

It is now thought that vitamin D can help remove the protein Amyloid Beta from the Brain. This protein is one of the causes of alzheimers. 

A team of academic researchers has identified the intracellular mechanisms regulated by vitamin D3 that may help the body clear the brain of amyloid beta, the main component of plaques associated with Alzheimer's disease.

Published in the March 6 issue of the Journal of Alzheimer's Disease, the early findings show that vitamin D3 may activate key genes and cellular signaling networks to help stimulate the immune system to clear the amyloid-beta protein.

Previous laboratory work by the team demonstrated that specific types of immune cells in Alzheimer's patients may respond to therapy with vitamin D3 and curcumin, a chemical found in turmeric spice, by stimulating the innate immune system to clear amyloid beta. But the researchers didn't know how it worked.

"This new study helped clarify the key mechanisms involved, which will help us better understand the usefulness of vitamin D3 and curcumin as possible therapies for Alzheimer's disease," said study author Dr. Milan Fiala, a researcher at the David Geffen School of Medicine at UCLA and the Veterans Affairs Greater Los Angeles Healthcare System.

If you need a technical reason to take vitamin D here it is:

Researchers found that in both Type I and Type II macrophages, the added 1a,25–dihydroxyvitamin D3 played a key role in opening a specific chloride channel called "chloride channel 3 (CLC3)," which is important in supporting the uptake of amyloid beta through the process known as phagocytosis. Curcuminoids activated this chloride channel only in Type I macrophages.

The scientists also found that 1a,25–dihydroxyvitamin D3 strongly helped trigger the genetic transcription of the chloride channel and the receptor for 1a,25–dihydroxyvitamin D3 in Type II macrophages. Transcription is the first step leading to gene expression.

Immune system rejuvenation could cut death from flu and pneumonia in the aged. Also, the potential to cut the incidence of cancer with better immune systems is very real. Rare people have exceptional immune systems for fighting cancer and aged immune systems with shorter telomeres are associated with higher cancer risk.


The Importance of Mindfullness

Yoga2According to the Washington Post, one doesn't need anti-anxiety medication. New research suggests you may not need them. Mindfulness-based interventions (think breathing, stretching, and attention exercises) are as effective as escitalopram, an anti-anxiety pill, according to a study in JAMA Psychiatry that tracked 208 participants for eight weeks.

A recent study published in JAMA Psychiatry showed that people who received eight weeks of mindfulness-based interventions experienced a decrease in anxiety that matched those who were prescribed escitalopram, a common anti-anxiety medication that is often prescribed under the brand name Lexapro.

A seven-point scale was used to assess anxiety among 208 participants, with a score of seven representing extreme anxiety and a score of one being normal. In both the medication and the mindfulness groups, the average score after treatment dropped from a moderate level of anxiety to a mild level of anxiety.

Both groups began the study with similar baseline scores (4.44 in the mindfulness group and 4.51 in the medication group.) By the end of the study, anxiety scores in both groups had declined to an average of 3.09 on the anxiety scale, a statistically similar change that showed the treatments to be equally effective.

Mindfulness practices such as breathing exercises have been used to treat anxiety for a long time, but this is the first study showing how effective they can be in comparison with standard treatments for anxiety disorders, said the study’s lead author, Elizabeth Hoge, who is a psychiatrist and director of the Anxiety Disorders Research Program at Georgetown University.

Mindfulness treatments used in the study included breath awareness exercises, which involve paying attention to your breath as you allow thoughts to rise, then pass through your mind before letting them go. Importantly, the practice isn’t about trying to change your breath, Hoge said, but about focusing on your breath as a way to ground yourself if any anxious thoughts arise.


Why a Full Moon Might Mess With Your Sleep, According to Science

Moon tidesThis article from Self.com is an illuminating take on the effects of the full moon on sleep. Here is an excerpt:

One of the first studies to draw the full moon–sleep connection was a retrospective analysis published in 2013. Meaning, the scientists didn’t set out to study the moon, but decided to comb through existing sleep data and look for relationships with the lunar phases. The results were a surprise, according to lead study author Christian Cajochen, PhD, head of the Centre for Chronobiology at the University of Basel in Switzerland: Around the full moon, people took five minutes longer to fall asleep, had 30% less deep sleep, and slept 20 minutes less overall. Another small retrospective study published in 2014 mirrored those findings: Participants got, on average, 25 minutes less sleep when the moon was full.

You might think that a full moon could interfere with your rest because it’s the brightest phase—and it’s true that exposure to light and sleep don’t mix. But we all have access to plenty of artificial light before bed these days. What’s more, the people in the studies above were in sleep labs, without much access to the outside world (“Kind of a bunker or basement,” Dr. Cajochen tells SELF of his study). In a 2021 study, to better understand the sleep-moon connection in real-life settings, researchers analyzed sleep markers in people who had varying levels of access to electricity. Unexpectedly, they found a similar pattern across all the groups: Remote communities in Argentina and students in Seattle all went to bed later and got less sleep around full moons (in this case, mostly in the days just prior).

Of course, not all research on the topic confirms that a full moon equals worse sleep; certain studies haven’t found significant evidence of a connection. But the potential role of the moon in the scenarios above still begs the question of how this celestial body might steal your snooze. Here’s why experts think a full moon could impact your sleep and what to do if you find yourself restless during this lunar phase (beyond cursing the cosmos).

Why might a full moon mess with your sleep?

While it’s unlikely that the light of a full moon alone would keep you awake or reduce your sleep quality today, it might have led our ancestors (who lacked artificial light) to stay up later—and perhaps that tendency became ingrained in us, lead author of the 2021 study Horacio de la Iglesia, PhD, a professor in the department of biology at the University of Washington, tells SELF. As noted above, this study found that people usually had the shortest amount of sleep on the nights just before a full moon—which is also when moonlight is most visible in the early evening.

“What we think is that when our ancestors were hunting and gathering, it was highly adaptive to extend the end of the day,” Dr. de la Iglesia says. The extra light of a nearly full moon at dusk would grant them more time to find food before darkness fell—so, as Dr. de la Iglesia posits, why wouldn’t they evolve to stay up later on those nights? Even though we may not be as reliant on natural light now, he notes that our bodies may still be primed, evolutionarily speaking, to delay sleep before a full moon.

It’s also possible that, over time, a bunch of biological and evolutionary ties to the moon have led us to develop a circalunar rhythm—similar to a circadian rhythm, but oriented around the roughly month-long moon cycle, versus a single day. So just like you get sleepy at night and feel more awake as the morning progresses thanks to your internal 24-hour clock, experts theorize that your body might also become more active at night (or less naturally prone to sleep) around a full moon as compared to other phases throughout the month, Dr. Cajochen says.

What to do if you struggle to sleep well around a full moon

The moon’s going to keep moon-ing, but that doesn’t mean you’re doomed to restless nights whenever it’s approaching full status. If you find yourself getting in bed only to toss and turn for a while on those days, Dr. Peters actually suggests delaying your bedtime temporarily by, say, 30 or 45 minutes (while keeping your wakeup time consistent). “By reducing your overall time in bed, you’ll build a stronger sleep drive, which will help you fall asleep more easily,” he says. Also, aim to get 15 to 30 minutes of sunlight after waking up each day, he adds, to keep your circadian rhythm bopping along as usual.

 


Brain Boost: Turbocharge Your Learning Potential

Here is an article from guest contributor Chloe Collins on brainpower wellness:

There are actually tons of ways to naturally enhance your brainpower. We’re talking about strategies that go beyond the usual study tips, hacks that nourish your brain from the inside out and optimize its performance.

By incorporating some simple yet effective habits into your daily routine, you can enhance your memory, sharpen your focus, ignite your creativity, and boost your overall brainpower. 

And hey, if you’re ever feeling drained because of the sheer volume of academic tasks, you’re not alone. Some students even turn to online resources, occasionally stumbling upon an essay pro promo code while researching study tips. But before you hit the panic button, let’s some natural and effective ways to boost your brainpower.

 Prefer ‘Brain’ Food

Let’s start with the basics: what you put into your body directly affects how your brain functions. Your brain craves nutrients that fuel its power and keep it running smoothly.

Load up on brain-boosting foods like blueberries, salmon, nuts, and dark chocolate. These goodies are packed with antioxidants, omega-3 fatty acids, and other nutrients that enhance cognitive function and protect your brain from damage.

But it’s not just about what you eat; it’s also about when you eat. Skipping meals or eating erratically can lead to energy crashes and brain fog. To prevent that, keep regular, balanced meals every day to keep your blood sugar stable.

Move It or Lose It

Surprise! Your brain isn’t just a solitary organ tucked away in your skull. It’s deeply connected to your body, and the two work together in amazing ways. When you get your heart rate up and your blood flowing, it’s not just your muscles that benefit – your brain gets a boost, too!

Increased blood circulation delivers a surge of oxygen and nutrients to your brain cells, giving them the energy they need to fire on all cylinders. Moving your body also triggers the release of mood-boosting chemicals, reducing stress and promoting a sense of well-being.

And let’s be honest: a happy brain is a brain that’s primed for learning and problem-solving. So, whether you hit the gym, go for a jog around campus, or simply have a spontaneous dance party in your dorm room, make sure to move your body regularly. 

Even a short burst of activity can benefit your mental clarity and focus. You’ll feel ready to tackle those academic challenges.

Recharge Your Brain Battery

Pulling all-nighters is a classic approach to studying, but it’s a terrible strategy for your brain. Skimping on sleep is like skipping your car’s oil change – sooner or later, it’s going to break down.

So, if you want to turbocharge your learning potential, make sleep non-negotiable. Make 7-8 hours of quality shut-eye each night your priority. This means establishing a nice bedtime routine, like reading a book (not your textbook!) or taking a warm bath. Say no to caffeine and screens before bed. 

And make sure your bedroom is dark, quiet, and cool – the perfect environment for your brain to unwind and get ready for a day of learning adventures.

Train Your Brain

The more you use your brain, the stronger it gets. And just like physical exercise helps you build muscle, mental exercise helps you build brainpower.

But we’re not talking about boring drills or endless memorization here. We’re talking about fun, engaging activities that keep your brain sharp:

  • Puzzle it out. Sudoku, crossword puzzles, and logic games – all develop critical thinking.

  • Get artsy. Painting, drawing, sculpting, or even doodling can boost your creativity and help you think outside the box.

  • Learn something new. Pick up a new language, try a new sport, or delve into a fascinating topic you’ve always wanted to explore.

  • Play brain-boosting games. There are tons of apps and online games designed to challenge your memory, attention, and processing speed.

  • Meditate. Mindfulness practices have been shown to enhance concentration, alleviate stress, and even promote the growth of brain tissue associated with learning and memory.

Seek out activities that pique your curiosity and push your mental boundaries. Whether it’s solving a complex puzzle, learning a new language, or simply engaging in a stimulating conversation, the more you engage your brain in diverse ways, the more adaptable and resilient it becomes.

The Question of Cognitive Enhancers: Proceed With Caution

In your quest for a brain boost, you might have come across the term “best cognitive enhancers.” These are substances or activities that claim to improve cognitive function, memory, and focus. While some of these enhancers, like caffeine or certain supplements, have shown some promise, it’s crucial to approach them with caution.

Many cognitive enhancers are unregulated and can have potentially harmful side effects. It’s always best to consult with a healthcare professional before taking any supplements or medications. 

The most effective way to boost your brainpower is through a combination of healthy habits, mental stimulation, and a positive mindset.

Closing Remarks

So, what is the best way to create change in the brain in preparation for effective learning? We don’t suggest you find a quick fix or a magic homework help websites. Rather, try to embrace a holistic approach that nourishes your brain from the inside out and creates an environment that fosters optimal cognitive function.

And remember, learning should be an enjoyable journey, not a dreaded chore. So, have fun with it! Challenge yourself, explore new ideas, and celebrate your victories along the way.


Some Essential Oils Have Science-Backed Health Benefits

Flowers
According to an article in the Washington Post by Dr. Trisha Pasricha, there are some essential oils like peppermint, lavender and tea tree oils that can medically treat certain health conditions while others like citronella and rose, are lacking in evidence.

I’ve heard essential oils can help treat stress, insomnia and other health conditions. Is that true? What does the research say?

From a purely medical perspective, it’s hard to say that many essential oils are doing anything profound. The health claims linked to most varieties, such as citronella, bergamot, rose and sandalwood, are lacking in convincing data from clinical studies.

But there is reasonable medical evidence for a few uses, including:

  • Peppermint oil capsules for irritable bowel syndrome
  • Lavender oil capsules or aromatherapy for sleep and anxiety
  • Tea tree oil applied topically for acne

Essential oils are often extracted through distillation methods that use steam to extract the oils from plants. You should never ingest pure essential oils, such as those from the vial, as this may be toxic. Instead, look for products containing essential oils that are meant for ingestion, as is the case of IBgard, an over-the-counter peppermint-containing product for irritable bowel syndrome.

Likewise, avoid applying pure essential oils directly on the skin. Instead, dilute them to 1-5 percent concentration using your favorite lotion or another carrier oil, such as olive oil. This helps lower the risk of contact dermatitis.

Peppermint oil

The active ingredient in peppermint is menthol, which relaxes the muscles of the human gastrointestinal tract. A 2022 meta-analysis of 10 randomized controlled trials looking at ingestion of peppermint oil in treating irritable bowel syndrome symptoms found it to be more effective than a placebo (many of the studies were industry-funded).

Peppermint may be especially helpful for abdominal pain, though as a caution, it can aggravate heartburn symptoms. Peppermint is recommended by the American College of Gastroenterology, and I find it reasonable to try for mild symptoms, though many patients with irritable bowel syndrome and similar disorders may ultimately benefit more from other therapies. I generally recommend trying one peppermint oil capsule three times a day.

Lavender oil

Lavender is thought to exert its effects on sleep and anxiety in our central nervous system in a somewhat similar fashion to the medication pregabalin, an analgesic.

In Germany, a medication containing lavender oil, silexan, is approved for anxiety-related symptoms. Several randomized controlled trials have shown lavender capsules to improve anxiety symptoms both compared to a placebo and, in the case of high-dose silexan, compared to paroxetine, a medication commonly used to treat depression. These studies were predominantly done in women, and many were funded by the manufacturer.

A 2022 meta-analysis looking at essential oil aromatherapy on sleep quality among cancer patients found lavender oil was moderately effective and performed better than other essential oils, like chamomile or orange. In the studies analyzed, lavender oil in aromatherapy was done through massage or directly inhaled after dilution — for example, putting the oil on a cotton ball that was kept around the patient’s collar for 20 minutes.

It bears noting the studies tend to follow patients for only a few weeks at most so lavender oil is more likely to help as a short-term aid.

Tea tree oil

With tea tree oil, which has some antimicrobial properties when applied to the skin, two trials are worth noting: One was a study of 5 percent tea tree oil from 1990 that found it equally effective as 5 percent benzoyl peroxide for treating acne, though the oil was slower to act. The second was a 2007 double-blind trial that found a 5 percent tea tree oil gel to be more effective than a placebo in reducing acne severity. For some, tea tree oil irritates the skin, but for others with acne who prefer a more natural option, the data are encouraging.

To try it for acne, apply a thin layer of 5 percent tea tree oil to the affected area twice daily and leave it on for 20 minutes. Afterward, wash the area thoroughly with water.

Does it matter where you buy essential oils from?

Essential oils are generally not regulated as medications by the Food and Drug Administration in the United States, so it can be hard to know what exactly you’re getting when you buy these over-the-counter or online. Look for essential oils that come from a reputable company and have few, if any, additives that may irritate the skin.

What are the risks of using essential oils?

In 2007, there was a small case series published in the New England Journal of Medicine linking gynecomastia — an enlargement of breast tissue — in young boys to exposure to tea tree and lavender essential oils. It got some buzz in the press at the time, but larger peer-reviewed studies since then have failed to show a connection.

There are a few caveats still worth noting: Many essential oils can make your skin more sensitive to sun damage, so I would not rub any in before heading outside. Several essential oils, including tea tree oil, are toxic to dogs and cats.

Avoid vaping essential oils and keep your exposure short: Limited human data suggests that inhaling essential oil vapors for longer than one hour can be harmful to cardiovascular health. Because of their possible irritating effects on the lungs, the American Lung Association does not recommend people with asthma or COPD use essential oils.

In general, it’s best to discuss with your health care provider before using essential oils, especially if you’re pregnant or have young children.

What I want my patients to know

Essential oils have been used for millennia in healing and bathing rituals across many cultures. I have no problem with my patients incorporating the oils in a personal care routine if doing so makes them feel luxurious. But to me, the more important question if you suffer from poor sleep is not whether lavender essential oil will help your symptoms, but whether we can address the underlying issue causing it. Similarly, for anxiety, we still need to find a long-term solution.


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