Nightly Screen Use Tied to Sleep Struggles

New research reveals that using smartphones or tablets an hour after getting into bed increases insomnia risk by 59%. This insight, drawn from a major study on university students’ screen habits and sleep, underscores how late-night devices may significantly disrupt a person’s sleeping habits.

Screen time, particularly before bedtime, can disrupt the body’s natural sleep-wake cycle. Research consistently demonstrates that screen exposure, especially to blue light, disrupts sleep by suppressing melatonin production, a key hormone regulating the sleep-wake cycle.

Sleep issues are alarmingly prevalent among university students worldwide. The Norwegian study, involving over 45,000 participants aged 18-28, examined screen use in bed and sleep patterns. Findings revealed that each hour of in-bed screen time reduces sleep duration by 24 minutes and increases insomnia risk. Interestingly, the researchers found, these declines in sleep duration and sleep quality were consistent regardless of how a person was using their screen.

Smartphones are constantly being used anytime of the day and are considered hubs of entertainment. Sleep experts often suggest that social media may disrupt sleep more than passive activities like watching TV. This makes sense, as social media platforms are engineered to sustain engagement through interactions, notifications, and infinite scrolling, making it hard to disengage.

Increasing evidence confirms that screen use at bedtime has clear causal effects, disrupting sleep through time displacement, emotional arousal, and media engagement. Non-screen users showed a 24% reduced chance of insomnia symptoms, highlighting the value of excluding devices from the bedroom as an effective sleep hygiene strategy. If you face sleep challenges and think screen time might contribute, aim to cut back on device use in bed, ideally pausing 30-60 minutes before bedtime.

While questions about screen use and sleep persist, experts emphasize creating strong associations between your bed and restful sleep. They recommend keeping screens out of the bedroom entirely and charge your phone in another room overnight. Choose to use a classic alarm clock to wake up and swap bedtime screen use for other activities such as reading or enjoying music.

If you need to use your computer or smart phone after dark then it will help if you wear blue blocking glasses.

To view the original scientific study click below:
How and when screens are used: comparing different screen activities and sleep in Norwegian university students

Boost your Brain with Omega-3 Fatty Acids

Omega-3 fatty acids are widely recognized for their diverse health benefits, with emerging evidence highlighting their potential to support brain health. A recent study indicates that higher levels of Omega-3 fatty acids may help maintain brain function and enhance cognitive performance in middle-aged individuals.

It is well established that Omega-3s enhance neurological health in older populations. This groundbreaking study is the first to demonstrate that diet, particularly Omega-3 intake, plays a critical role in maintaining brain health during midlife.

The study involved over 2,000 participants, averaging 46 years old, who were free of dementia and stroke. Researchers examined the relationship between omega-3 fatty acid levels in red blood cells and MRI and cognitive indicators of brain aging. Additionally, they investigated the impact of omega-3 red blood cell levels in participants carrying the APOE4 gene, which is associated with an increased risk of Alzheimer’s disease.

The findings revealed that a higher omega-3 index was linked to larger hippocampal volumes, a brain structure critical for learning and memory. Increased omega-3 intake was associated with improved abstract reasoning, the ability to grasp complex concepts through logical thinking. Among APOE4 gene carriers, those with a higher omega-3 index showed reduced small-vessel disease.

The researchers categorized participants into two groups: those with very low omega-3 red blood cell levels and those with at least some or higher levels. The poorest outcomes were observed in individuals with the lowest omega-3 consumption.

Omega-3 fatty acids are essential nutrients that our bodies cannot produce, so we must get them from food. Rich dietary sources include fatty fish like salmon and sardines, as well as chia seeds, flaxseeds, krill oil and fish oil supplements.

To view the original scientific study click below:
Association of Red Blood Cell Omega-3 Fatty Acids With MRI Markers and Cognitive Function in Midlife

Aging Reversed / ABC News

Now researchers have found a way not just to stop, but, reverse the aging process. The key is something called a telomere. We all have them. They are the tips or caps of your chromosomes. They are long and stable in young adults, but, as we age they become shorter, damaged and frayed. When they stop working we start aging and experience things like hearing and memory loss.

In a recent study published in the peer reviewed journal Nature scientists took mice that were prematurely aged to the equivalent of 80-year-old humans, added an enzyme and essentially turned their telomeres back on. After the treatment they were the physiological equivalent of young adults. You can see the before and after pictures in the videos above. Brain function improved, their fertility was restored it was a remarkable reversal of the aging process. In the top video the untreated mouse shows bad skin, gray hair and it is balding. The mouse with it’s telomeres switched back on has a dark coat color, the hair is restored and the coat has a nice healthy sheen to it. Even more dramatic is the change in brain size. Before treatment the aged mice had 75% of a normal size brain like a patient with severe Alzheimers. After the telomeres were reactivated the brain returned to normal size. As for humans while it is just one factor scientists say the longer the telomeres the better the chances for a more graceful aging.

The formal study Telomere dysfunction induces metabolic and mitochondrial compromise was published in Nature.

Additional information published by Harvard can be found in the following articles.

Scientists Find Root Molecular Cause of Declining Health in the Old

Decoding Immortality – Smithsonian Channel Video about the Discovery of Telomerase

While scientists are not yet able to accomplish the same results in humans we believe we have developed a nutraceutical to help prolong youth and possibly extend life until age reversal therapy for humans becomes available.

Stem Cell Secret’s of 115 Year Old Woman

New evidence that adult stem cells are critical to human aging has recently been published on a study done on a super-centenarian woman that lived to be 115 years. At death, her circulating stem cell pool had declined to just two active stem cells from stem cell counts that are typically more than a thousand in younger adults. Super-centenarians have survived all the normal diseases that kill 99.9% of us before 100 years of age, so it has been a mystery as to what actually kills these hardy individuals. This recent data suggest that stem cell decline may be the main contributor to aging. If so, stabilizing stem cells may be the best thing one can do to slow your rate of aging.

There are many theories of aging that have been proposed. For example, damage to cells and tissues from oxidative stress has been one of the most popular fundamental theories of aging for more than half a century. Yet antioxidant substances or genes that code antioxidant enzymes have proven largely ineffective in slowing aging when tested in model animals. Thus, interest by scientists has shifted to other hypotheses that might provide a better explanation for the slow declines in function with age.

Stem cells provide one such promising mechanism of aging. Of course, we all know that babies are young and vigorous, independent of the age of their parents. This is because adults have embryonic stem cells that can generate young new cells needed to form a complete young baby. Indeed, these embryonic stem cells are the product of continuously evolving stem cell populations that go back to the beginning of life on earth over 3.5 billion years ago!

In adults, the mostly immortal embryonic stem cells give rise to mortal adult stem cells in all the tissues of the body. These adult stem cells can regenerate your cells and tissues as they wear out and need replacement. Unfortunate, adult stem cells also age, which leads to fewer cells and/or loss of function in cell replacement. As functional stem cells decline, skin and organs decline with age.

Blood from world’s oldest woman suggests life limit

Time Magazine: Long-Life Secrets From The 115-Year-Old Woman

Somatic mutations found in the healthy blood compartment of a 115-yr-old woman demonstrate oligoclonal hematopoiesis

Abstract
The somatic mutation burden in healthy white blood cells (WBCs) is not well known. Based on deep whole-genome sequencing, we estimate that approximately 450 somatic mutations accumulated in the nonrepetitive genome within the healthy blood compartment of a 115-yr-old woman. The detected mutations appear to have been harmless passenger mutations: They were enriched in noncoding, AT-rich regions that are not evolutionarily conserved, and they were depleted for genomic elements where mutations might have favorable or adverse effects on cellular fitness, such as regions with actively transcribed genes. The distribution of variant allele frequencies of these mutations suggests that the majority of the peripheral white blood cells were offspring of two related hematopoietic stem cell (HSC) clones. Moreover, telomere lengths of the WBCs were significantly shorter than telomere lengths from other tissues. Together, this suggests that the finite lifespan of HSCs, rather than somatic mutation effects, may lead to hematopoietic clonal evolution at extreme ages.

Common Plastics Increase Heart Disease Risk

A recent study has found that chemicals in food packaging, plastics, lotions, and shampoos are linked to numerous heart disease deaths. Phthalates, synthetic chemicals in consumer products, may have caused over 13% of heart disease deaths worldwide in 2018 among people aged 55-64.

A concerning geographic trend is emerging. Although researchers note that phthalate exposure aligns with risk factors like obesity and metabolic disorders, the findings strengthen evidence that chemicals in plastics pose significant health risks.

Phthalates, chemicals added to plastics for flexibility and to lotions, shampoos, and perfumes for scent retention, are called “everywhere chemicals” due to their widespread use. Scientists are increasingly alarmed by their risks, as phthalates promote inflammation, particularly in coronary arteries, worsening existing heart disease and potentially causing acute events like death.

Exposure to phthalates occurs through breathing contaminated air or consuming food and drinks in contact with plastic. These chemicals are more prevalent in highly processed foods, a known risk factor for heart disease mortality. Researchers calculate that air pollution, including microscopic plastic particles, contributes to 20% of global cardiovascular deaths.

Recent studies with limited sample sizes suggest that microplastics or nanoplastics in the carotid artery heighten the risk of stroke, heart attack, or death. Scientists are investigating how these tiny plastics may transport these chemicals.

You can reduce exposure to phthalates and other hormone-disrupting chemicals by limiting plastic use by using glass containers. Cutting back on ultra-processed foods lowers contact with these chemicals. Avoid microwaving or dishwashing plastic containers, as heat can degrade their linings, increasing chemical absorption.

To view the original scientific study click below:
Phthalate exposure from plastics and cardiovascular disease: global estimates of attributable mortality and years life lost

How A Poor Diet Contributes To Restless Nights

Many people consistently miss out on enough sleep, prompting searching for better sleep solutions. A person’s diet and eating habits significantly affect sleep duration and quality. A recent study revealed that individuals consuming more ultra-processed foods had a 53% greater risk of insomnia than those who ate less of these foods.

One explanation is that melatonin, which regulates the sleep-wake cycle, is derived from serotonin, a molecule made from the amino acid tryptophan. Since ultra-processed foods often lack sufficient protein and tryptophan, they can impair the body’s ability to produce these critical sleep-regulating hormones. In contrast, foods rich in the amino acid tryptophan have been shown to enhance sleep quality.

Most ultra-processed foods lack sleep-supporting nutrients like magnesium, B vitamins, zinc, tryptophan, omega-3s, and antioxidants. They are also low in fiber and prebiotics, which support a healthy gut microbiome crucial for sleep. This nutrient deficiency in ultra-processed foods can directly disrupt sleep quality.

Sleeping less than seven hours per night, the recommended amount for adults, can heighten hunger and make sugary, high-fat foods more appealing, potentially causing overeating. Insufficient sleep may also impair the body’s ability to process sugar, raising the risk of obesity, type 2 diabetes, and cardiovascular issues.

Poor quality sleep can be caused by a diet that has an insufficient intake of fats, carbohydrates, or proteins. Consuming caffeine or alcohol, particularly within two to three hours of bedtime, often impairs sleep quality.

If you believe a poor diet is disrupting your sleep, the encouraging news is that dietary changes can have a significant impact. As blood sugar levels stabilize and inflammation decreases, many individuals experience better sleep. Center your meals on protein, healthy fats, and vegetables, prioritizing whole, unprocessed foods.

To view the original scientific study click below:
Ultra-Processed Food Intake and Risk of Insomnia: A Systematic Review and Meta-Analysis

Microplastics Found in Saliva After Chewing Gum

You might want to add chewing gum to your list of unexpected microplastic sources. A new preliminary study reveals that just one piece can release up to thousands of microplastic particles directly into your saliva.

Analysis showed that just one gram of chewing gum released an average of around 100 microplastic bits, and some samples releasing as many as 637 microparticles per gram. Since a single stick of gum often weighs between one and several grams, the total exposure could be significantly higher.

On average, someone who regularly chews gum could end up ingesting around 30,000 of the particles annually. The researchers set out to determine how much microplastic exposure might result from chewing both natural and synthetic gums. The researchers examined five different brands of synthetic gum and five varieties of natural gum.

The test consisted of one participant chewing each gum for four minutes, with researchers collecting saliva samples every 30 seconds using lab tubes. After chewing, the participant thoroughly rinsed their mouth several times with highly purified water. These rinses were then combined with the saliva samples to capture any remaining microplastics. The full process was repeated seven times for each gum variety.

Additionally, some gum samples were chewed for a full 20 minutes, with collection of the saliva every two minutes. This allowed researchers to assess how chewing duration affected the amount of microplastics released.

Interestingly, 94% of microplastics were emitted during the first eight minutes of chewing, suggesting most of the release happens early on. The researchers discovered that natural gums offered little advantage. On average, one gram of synthetic gum contained 104 microplastic particles, while natural gum wasn’t far behind, with 96 particles per gram.

To help limit microplastic exposure from gum, the researchers suggest chewing a single piece for a longer period rather than frequently switching to a new one. The study was only able to detect microplastics 20 micrometers or larger due to the limitations of the equipment and methods used. As a result, smaller particles, such as nanoplastics, may have gone undetected, highlighting the need for further research into the potential release of these tiny plastics during chewing.

To view the original scientific study click below:
Chewing gum can shed microplastics into saliva, pilot study finds

How Vegetable Oils Affect the Brain-Gut Axis

The gut and brain communicate through a network known as the gut-brain axis. This is a system of physical and biochemical connections that allows them to influence each other’s function and overall health. Emerging research indicates that regularly consuming vegetable oils may negatively impact both gut and brain health. The word “vegetable” on a label often signals something healthy, but that’s not always the case with oils and fats.

Frequent consumption of certain vegetable oils, especially those high in omega-6 fatty acids like soybean oil, may harm both gut and brain health. Disruption of the blood-brain barrier and the resulting brain inflammation have been associated with a range of neurological and neurodegenerative conditions, including depression, sleep disorders, Alzheimer’s disease, and multiple sclerosis.

Despite the name, most vegetable oils are actually extracted from seeds. When a label lists “vegetable oil” as an ingredient, it’s typically made from pure soybean oil or, in some cases, mixed with other seed oils like corn or canola. These oils have been linked to increased inflammation, alterations in brain chemistry, and a higher risk of neurological and digestive disorders

A recent study found that mice fed soybean oil showed significantly more neuroinflammation and gut damage than those fed lard. Over the 20-week period, researchers observed disruptions in both the blood-brain barrier and the intestinal lining in the soybean oil group.

These mice showed a decline in beneficial gut bacteria and a rise in harmful microbes, which contributed to inflammation and damage in the brain. The loss of beneficial bacteria combined with the overgrowth of harmful strains made the gut more vulnerable to inflammation and its ripple effects throughout the body. Additionally, linoleic acid, an omega-6 fatty acid abundant in soybean oil, has been shown to weaken the intestinal barrier, increasing permeability and driving chronic inflammation linked to numerous human diseases.

Your body and brain rely on healthy fats, so eliminating fats and oils entirely isn’t the answer. Research shows that extra-virgin olive oil and avocado oil can support both gut and brain health. For a healthier choice, it’s best to opt for foods made with butter, coconut oil, or whole-food fat sources like nuts, rather than seed oils.

To view the original scientific study click below:
Soybean oil induces neuroinflammatory response through brain-gut axis under high-fat diet

The Impact of Stem Cells on Immune Function

Stem cells impact the immune system in various ways, influencing tissue repair, modulating immune responses, and affecting the progression of certain diseases, both directly and indirectly. Blood is composed of various cell types that evolve from a common precursor, the blood stem cell. A research team has recently explored the developmental pathways of human blood cells and have found surface proteins that help them inhibit the activation of inflammatory and immune responses within the body.

Approximately 5 million new blood cells are produced every second by a human adult. They replace those that are aging or dying, highlighting the highly regenerative nature of the blood system. These new blood cells originate from unspecialized cells in the bone marrow, known as blood stem cells.

These stem cells undergo several transitional stages to develop into erythrocytes that transport oxygen, platelets that aid in blood clotting, and a diverse group of white blood cells responsible for immune defense. Called “differentiation” this process requires precise regulation to maintain balanced production of mature blood cells across all types and needs careful control to ensure an even distribution among the various types.

The research team has molecularly deciphered how human blood stem cells differentiate into all specialized blood cell types. They successfully obtained insights into the molecular activities within stem cells and identified new surface proteins that play key roles in the intricate interactions between stem cells and their bone marrow surroundings. This offers detailed insights into the unique characteristics of stem cells and the specific genes that regulate their differentiation.

The researchers discovered a protein named PD-L2 on the surface of blood stem cells. This protein is known to suppress the immune response by inhibiting the activation and proliferation of T cells, our defense cells, and by preventing the release of cytokines which are inflammatory agents. This is crucial for shielding stem cells from potential attacks by reactive T cells and is likely a key factor in stem cell transplantations using grafts from unrelated donors. PD-L2 may assist in lowering the body’s immune response to the transplanted stem cells.

To view the original scientific study click below:
Continuous map of early hematopoietic stem cell differentiation across human lifetime

How Your Diet Can Impact Tinnitus

Tinnitus is the sensation of hearing noise when no external sound is present. This often includes ringing, buzzing, or other phantom sounds in the ears or head, and, in most cases, it’s a personal experience, only the person affected can hear it. Turns out what you eat might help with tinnitus. Recent research shows that healthy foods like fruits and fiber-rich meals could actually cut down your risk.

Researchers analyzed data from eight different studies, covering more than 300,000 people, to find out whether what we eat might influence the chances of developing tinnitus. The foods examined were plant-based, animal based and nutrients and substances such as fats, proteins, carbohydrates, sugars and caffeine.

The analysis showed that people who consumed more fruit, dairy, caffeine, and dietary fiber had a lower risk of developing tinnitus. Specifically, fruit intake was linked to a 35% reduction in risk, dairy to 17%, caffeine to 10%, and fiber to 9%. People who consumed more calcium, iron, and fat were more likely to experience tinnitus, while those with higher intakes of vitamin B12 and a high-protein diet had lower odds of developing it.

Fruits and vegetables may help improve blood flow around the ears, which can ease tinnitus symptoms. Fiber-rich foods might also help by improving insulin sensitivity. When insulin levels get too high, it can affect the inner ear’s balance. In addition, fiber and dairy products may promote healthier blood vessels. While caffeine might help lower the risk of tinnitus by easing anxiety, some researchers believe it could also make symptoms worse, possibly by disrupting sleep. Staying well-hydrated is also important, since dehydration can make tinnitus symptoms worse and contribute to issues like ear infections or high blood pressure.

If you think certain foods might be making your tinnitus worse, try keeping a food diary. Tracking what you eat alongside your symptoms can help reveal patterns over time. Just keep in mind that everyone’s body is different, and, what affects one person may have no impact on another.

Eating well and keeping up good daily habits can boost your overall well-being, which may also help you manage tinnitus more effectively.

To view the original scientific study click below:
Association of 15 common dietary factors with tinnitus: a systematic review and meta-analysis of observational studies