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Why You Need To Care About Sleep Deprivation

Why You Need To Care About Sleep Deprivation

by Pooja Ramakrishnan in News

Introduction

Sleep is a biological imperative for a lot of organisms. Though much about sleep is shrouded in mystery, one thing is clear- it is very restorative and good for the body and the mind. A good night’s sleep can do wonders for tiredness, your lousy mood and help your body recover from a long day at work or school. Sleep is a finely regulated phenomenon- with the production of certain hormones and neurotransmitters that are made at specific times in the day. Melatonin is a very well known molecule that is produced by the pineal gland located deep in your forehead. It uses information from the eyes to check how much light is present and then synthesises melatonin accordingly. More is made at night in the absence of light, when compared to the day. This crucial hormone helps the brain synchronize its internal clock. Glycine is an amino acid that tells the brain to relax, along with GABA. When these molecules are not produced in the right amounts at the right time, you incur a sleep debt. Sleeping poorly can affect you systemically, so let’s look at 4 concerns in detail. 

How Does Sleep Deprivation Affect The Brain?

Pulling all nighters regularly can get you closer to that promotion sooner but it is bad for your brain in the long run. The brain is always active, even when you are asleep- some areas in fact begin to work only when you are in deep sleep. Sleep is necessary for you to form new memories and to help you sharpen your problem solving skills. If you don’t sleep enough, you won’t be able to focus on work and you may not be able to exercise your decision making skills that accurately either. You will also feel annoyed and take that frustration out on others-which means your social skills are also impaired. 

Can Sleep Deprivation Lead To Poor Immunity?

Yes, high levels of stress hormones can lead to greater chronic inflammation in the body. The immune system has to work overtime to take care of you in this case. This situation gets markedly worse when you don’t sleep enough. 

Can Sleep Deprivation Cause High Blood Pressure?

Dealing with sleepless nights can leave you feeling more stressed than usual. This means you will have way more cortisol than is necessary, which can increase blood pressure. If you are always stressed, then you will probably have to deal with hypertension in the future. 

How Does Sleep Deprivation Affect Metabolism?

Not sleeping at night can mean you will feel hungry at odd hours- more snackage than needed. Your blood glucose levels are not well regulated in such a scenario and this can lead to chronic inflammation. This is also how diabetes may begin. Changes in metabolism can cause the fat cells in your body to behave differently. You may have to deal with a dreaded ‘paunch’ too because your brain processes hunger cues more urgently. More of the ‘hunger’ hormone leptin is made and you don’t feel full as well, even if you have eaten properly. 

Conclusion

The lack of sleep and its impact on work performance has been well documented in many industries. For some. Loss of sleep is a genuine medical condition, in which case getting it treated immediately must be a priority. Some of you may have issues like sleep apnea, insomnia, eating disorders or may need to work at odd hours. All of this can contribute to massive changes in your daily routine. 

FAQs

1. What are the immediate effects of not getting enough sleep?
Your mood may be in the toilet, you can feel super tired and you may not be able to focus on work. Concentration may not be that great, so if you need to keep looking at minute details often, you may miss some. You will be a lot slower when you have to come up with solutions and you may not be able to exercise your decision making skills well. 

2. How does sleep deprivation affect brain function and memory?
You could forget more than before and you may not be able to process information like normal. Plus, being stressed about not getting enough sleep can ruin your mood for the day and make you feel pretty antisocial too. 

3. Can lack of sleep cause weight gain or affect metabolism?
Sleep deprivation can mess your hormones up big time, causing you to binge eat or snack at odd hours. Both of these factors need to be well within control and range for you to be able to have a decent metabolism and manage weight. 

4. Can lack of sleep contribute to serious conditions like stroke or dementia?
Dementia means to forget stuff and not sleeping enough can cause memories to not form properly, or even if they are present, you may not be able to retrieve them at the right time. Stroke risk is also higher in people who don’t sleep enough or sleep too much. So, sleeping just right needs to be on your agenda every night. 

5. What are the best ways to recover from sleep debt and improve sleep quality?
You should try to be super consistent about bedtime and wake up at the same time too every morning. You should try not to nap, use dim lights in the evening and eat well before sleeping, so you don’t stay up due to a full tummy. For melatonin to be produced, you need to get enough sunlight into your eyes, and try not to use your laptop or phone more than needed.

Tags: Longevity Metabolism and Weight NAD+ updates
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Can Supplements Really Help You Age Better?

Can Supplements Really Help You Age Better?

Introduction David Sinclair is a very well known scientist who has been studying all about aging and its intricate mechanisms on the body. He recommends that taking supplements will greatly help you in the fight against aging. But is it really necessary to think of aging as a disease? Every cell has its own time limit etched within the DNA and forcing cells to live forever doesn’t really sound very realistic. However, if we think of aging as a phenomenon which can be controlled if we make the right choices everyday, then what is stopping you from enjoying what you do even after you retire? Let us try to understand why aging is an important part of life and that aging in the right way matters more than just racking up the years.  Which Vitamins And Minerals Boost Longevity? Vitamins and minerals are easy to come by in your diet, if you tend to include a lot of variety with respect to fruits, vegetables and protein sources. 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Making sustainable changes to your daily routine is one sure fire way to go about doing that, but when you do decide to add supplements, do so smartly. Adding those which help you improve energy levels, reduce oxidation and also aid your immune system in regulating inflammation will hence be useful. One sure fire way that works all the time is to go for supplements that mimic calorie restriction like resveratrol and also fasting in real life, few times in a month.  Other supplements like epigallocatechin gallate (EGCG), curcumin from turmeric, collagen, CoQ10 which has antioxidant properties, NAD+ precursors and resveratrol have all been studied for their ability to promote healthy aging in cells. Does Taking NAD+ Supplements Help With Aging? NAD+ levels tend to decrease sharply once you are in your 30s. NAD+ is an important molecule that cells need to function well. But, NAD+ cannot be taken as a supplement all by itself because it is a huge molecule that cannot enter cells easily. Taking precursor molecules as supplements makes much more sense as cells like to make NAD+ from scratch- which is why NMN and NR are great options.  Conclusion The supplement industry is a huge one with billions being invested into it. While most supplements can be helpful if taken in the right doses at the right times, there is no way they can prevent aging itself from occurring. So, instead of looking for magical solutions which won’t ever work, it is time you start paying attention to your daily routine and the food you eat. Supplements can be an assistive device but should never be used as a crutch for you to get through life. When you do want to include supplements to your routine, make sure you do your research- so you understand how they align with your specific health goals and then talk to your doctor about them.  FAQs 1. Do anti-aging supplements actually work?Supplements in general cannot help you stop aging but if you take them, eat proper meals, get enough exercise and focus on getting a night’s sleep, then you are setting yourself up for better health and living for long.  2. Can collagen supplements really reduce wrinkles and improve skin elasticity?Yes, studies have shown that hydration of skin gets better, along with other parameters like elasticity, wrinkling and better texture. Collagen is also good for the muscles and joints.  3. How do NMN and resveratrol help with longevity?Both supplements help in increasing NAD+ levels in the body, which means more sirtuins get activated. SIRT1 is an important protein that helps cells in the body regulate aging, cell death and autophagy related pathways. They can work together and are generally well tolerated by most of the population.  4. Can taking antioxidants reverse signs of aging?Antioxidants in general help reduce DNA damage caused by the production of superoxide molecules- which are normal but toxic byproducts of metabolism. With respect to skin cells, there is an improvement in skin texture, hydration and elasticity and also protect them from damage caused due to sunlight and pollutants. Some common examples include carotenoids or those molecules that are responsible for giving vegetables and fruits their vivid colours, polyphenols and Vitamin C respectively.  5. Are there any risks or side effects of taking anti-aging supplements?You should always talk to your doctor about taking them in the right doses as high amounts can cause issues or interact unnecessarily with drugs you take on a regular basis.

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Guava Seeds Benefits

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With the processing comes the wastage- about a metric ton of guavas will give you less than 100 kg of waste by-products- most of which are the seeds and the peel. Using the seeds again means there is less wastage of resources.  Are Guava Seeds Good For Health? Yes, totally! Guava seeds are storehouses of proteins, lipids, polysaccharides, minerals, vitamins, carotenoids, phenolic compounds and fiber, along with anti-nutrients - which are present in minute amounts. When eaten in moderation, they are a fantastic nutritive source of goodness for the body. But, many people may face issues like bloating or indigestion due to the high amounts of fiber- which can lead to diarrhoea. It is also pretty high in potassium- which means people with kidney disease should be especially careful when eating them. Some of the most prominent health benefits include the following- They are super rich in Vitamin C- one guava will give you as much Vitamin C as two oranges. 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Plant-Based Senolytic Flavonoids Are Linked to Slower Aging: New Study

Plant-Based Senolytic Flavonoids Are Linked to Slower Aging: New Study

Unveiling the Secrets of a Youthful Diet: The Role of Flavonoids in Retarding Aging The quest for the fountain of perpetual youth has captivated humanity for centuries. While the elixir of eternal life remains elusive, recent research provides an intriguing glimpse into the potential of certain dietary choices to decelerate the aging process. In this article, we delve into the captivating realm of flavonoids and their function in fostering youthful biological ages, as unveiled by a groundbreaking study published in the Journal of Translational Medicine. Nature's Anti-Aging Elixirs Flavonoids are compounds found in plants, and they are notably abundant in the fruits and vegetables that form the bedrock of the Mediterranean diet. These natural substances possess remarkable antioxidative and anti-inflammatory attributes, rendering them formidable allies in the struggle against the ravages of time. What's even more intriguing is that some flavonoids, such as fisetin and quercetin, exhibit senolytic properties. Senescent cells, which cease to proliferate and emit inflammatory molecules, are a hallmark of aging. Fisetin and quercetin selectively target and obliterate these non-proliferative senescent cells, potentially retarding the aging process at the cellular level. The Key to Timeless Aging? For years, researchers have postulated about the potential of flavonoids to counteract the effects of aging. However, concrete evidence linking flavonoid consumption to a decelerated aging process has been conspicuously absent—until now. Chen and his colleagues from the Zhejiang Provincial Key Laboratory of Geriatrics in China embarked on a comprehensive study to explore this very question. The Study: Flavonoids and Biological Age Chen and his team initiated an exhaustive examination of 3,193 adult participants, categorizing them into three groups based on their dietary flavonoid intake. To gauge biological age, the researchers employed a blood chemistry-based method. Biological age pertains to how advanced one's body appears based on various markers, diverging from chronological age, which merely signifies the number of years one has traversed in life. The findings of the study are nothing short of astonishing. Among adults who ingested the most substantial levels of flavonoids and refrained from smoking or indulging excessively in alcohol, their biological ages were, on average, 1.10 years younger than their chronological age for the entire body, 1.68 years younger for the heart, and a staggering 4.69 years younger for the liver. These outcomes provide compelling proof that a diet rich in flavonoids can indeed retard the aging process, as exemplified by markedly lower biological ages in comparison to chronological ages. Aging with Grace: The Ideal Candidates While the overarching findings are encouraging, the study also endeavored to pinpoint the specific factors and practices that may contribute to the advantages of a flavonoid-abundant diet against aging. • Age Plays a Vital Role: The advantages of a high-flavonoid diet were most pronounced in individuals aged 60 and beyond. • Smoking and Alcohol Consumption: Individuals who refrained from smoking and imbibed alcohol in moderation experienced more pronounced reductions in biological age. • Physical Activity Matters: Participants who engaged in regular physical activity also reaped more substantial benefits from flavonoid consumption. In essence, older individuals who abstain from smoking, consume alcohol in moderation, and adhere to an active lifestyle appear to derive the most substantial anti-aging advantages from a diet rich in flavonoids. Glimpsing the Future: Advancing our Understanding of Flavonoids While this study offers compelling insights into the potential anti-aging effects of flavonoids, it is imperative to acknowledge its constraints. The evaluation of biological age was solely predicated on blood markers, which may not encompass the entire intricacy of the aging process. Other advanced methodologies, such as telomere length and DNA methylation, might furnish a more holistic comprehension of biological age. Another notable limitation is the study's omission of the potential impact of medication utilization on the blood markers employed to assess aging. Given that a higher proportion of individuals aged 60 and over utilize medications, this element might have influenced the observed advantages in this age category. Furthermore, it is imperative to underscore that this study establishes a correlation between flavonoid consumption and a decelerated aging process, rather than establishing causation. To affirm the role of high dietary flavonoid consumption in retarding aging, forthcoming research should endeavor to eliminate the potential effects of medication utilization, employ more advanced techniques for assessing biological age, and probe deeper into the mechanisms via which flavonoids exert their anti-aging effects. Nurturing Youthfulness with Flavonoids  As we continue our quest to unveil the mysteries of aging gracefully, the significance of our dietary selections cannot be overstated. Chen and his colleagues' research suggests that a diet replete with flavonoids, a hallmark of the Mediterranean diet, may indeed possess the key to slowing down the aging process. While additional investigations are indispensable to validate causation and probe the underlying mechanisms, the evidence is compelling: a diet rich in flavonoids can culminate in biological ages that defy the relentless march of time. Therefore, if you aspire to rewind the clock and bask in a healthier, more youthful existence, contemplate embracing the potency of flavonoids. Integrate an assortment of fruits, vegetables, whole grains, legumes, nuts, fish, and olive oil into your daily nourishment. Fuse this dietary transformation with a smoke-free lifestyle, restrained alcohol consumption, and consistent physical activity, particularly if you find yourself beyond the age of 60. You may very well unearth the elusive fountain of youth right on your plate. While the quest for everlasting youthfulness persists, one thing remains crystal clear: the gifts bestowed upon us by nature, embodied in the form of flavonoids, are treasures well worth savoring on your odyssey to a healthier, more vivacious version of yourself.

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