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10 facts: Sleep wake cycle linked to cortisol š
1.Cortisol is a stress hormone released from the adrenal glands, which is ideally secreted during a fight-or-flight response. However, in todayās world, our daily lives are filled with stressful situations, such as competition, comparisons, peer pressure at work, negative people, and relationships stress. As a result, cortisol is released not just in short bursts but remains chronically elevated. This persistent high level of cortisol keeps the body in a constant state of stress, leading to chronic inflammation, sleep problems, and various diseases.
2.Cortisol plays essential role in the body for survival. But when cortisol is elevated for a longer period of time can lead to health issues like weakened immunity, metabolic syndrome and mental health issues. The functions of cortisol are :
– Maintaining blood pressure
– Elevating blood sugar levels
– Regulating the circadian rhythm
– Facilitating the utilisation of energy from carbohydrates, proteins, and fats
– Reducing inflammation
3. Sleep-wake cycle follows a synchronised rhythm with the night and daytime. During the sleep phase, the body goes through diļ¬erent stages, such as:
ā¢ Non-REM stage: The phase where the body and mind, being awake, slowly move to a calmer state before falling asleep. Followed by a stage where the bodyās core temperature drops, brain waves slow down. After this, a stage emerges where the heartbeat, breathing, and brainwaves slow down, entering a deep state of relaxation.
ā¢ REM state: This stage occurs normally after the deep sleep phase. In this phase, people have vivid dreams, and intense dreaming appears. There is weakened muscle activity similar to temporary paralysis. This stage is important as the brain is cleaning out the buildup of waste and toxins.
4. HPA axis: The hypothalamic-pituitary-adrenal axis is responsible for the neuroendocrine regulation. Hormones like melatonin and cortisol from the HPA axis modulate the sleep-wake cycle. When there is disruption of this axis disturb the sleep cycle. Studies show that there are reciprocal interactions between sleep regulation and the HPA axis. Stressful situations like PTSD, emotional trauma, and chronic workload can lead to long-standing sleep issues like insomnia, sleep deprivation, and lack of restorative sleep, which in turn lead to disruption of the HPA axis and vice versa.
5. The HPA axis and sleep have a significant interconnection. Good quality sleep, deep sleep causes an inhibitory eļ¬ect on the HPA axis, whereas hyperactivation of the HPA axis leads to overload of glucocorticoids, wakefulness, and loss of sleep. Sleep disorders related to HPA dysfunction are:
ā¢Insomnia is a common sleep disorder which is found to have a connection with an increase in ACTH and consistent cortisol levels and arousal of the central nervous system.
ā¢Obstructive sleep apnea or daytime sleepiness has been associated with elevated pro- inflammatory cytokines, IL-6 and TNF.
6. Elevated cortisol level: Studies show that sleep deprivation has a direct connection to elevated cortisol levels, long hours of wakefulness in the daytime, glucocorticoid overload, and disruption in the HPA axis. These directly aļ¬ect the well-being of the individual and increase the risk of obesity and type 2 diabetes. Other symptoms of elevated cortisol levels are:
ā¢ Weight gain
ā¢ High blood pressure
ā¢ Weakness of bones
ā¢ Muscle weakness
7. Cortisol level: Normally, there is a spike of cortisol level in the morning, known as the awakening response, and it continues for about 60 minutes thereafter. Then, gradually the level-starts dropping and reaches the lowest level towards the evening/midnight. The factors which can aļ¬ect the cortisol levels are:
ā¢ Stress
ā¢ Disturbed routine sleep schedule
ā¢ Morning light may cause the surge
ā¢ Cushingās syndrome
8. Stress and cortisol level: Cortisol is a steroid hormone which is released from the adrenal glands in the bodyās response to stress. Cortisol also releases sugar from the liver to combat stress. In addition to this, sleep and stress are also closely linked. Prolonged stress can lead to sleep disorders like acute insomnia. The types of stress when cortisol is secreted are:
ā¢Short-term stress
ā¢Long-term stress
ā¢Trauma, both psychological and physical.
9. Food and cortisol: Certain foods can support gut health, reduce stress and lower the cortisol level naturally:
ā¢ Whole grains and natural fibres – Whole grains are rich in polyphenols, which can support gut health and reduce stress and cortisol. Fibrous foods like vegetables, fruits, and berries contain both polyphenols and antioxidants that help reduce cortisol levels.
ā¢ Dark chocolate (70 – 80%) – Flavonoids in dark chocolate can lower the stress response and cortisol from the adrenal glands.
ā¢ Green tea contains polyphenols, catechins, and L-theanine, which can lower stress reactivity.
ā¢ Probiotics/Prebiotics are linked to healthy gut health, reduce stress and cortisols.
ā¢ Healthy fats in nuts, fatty fish, and seeds rich in omega3-fatty acids reduce stress and support mental health.
ā¢ Water – Consuming water throughout the day prevents dehydration and controls the cortisol level.
10. Natural habits that can keep the cortisol level under control:
ā¢ Good sleep routine – Firstly, keep away from cell phone or any kind of distraction at least 1 hour before bedtime, avoiding alcohol, caļ¬eine intake and nicotine 5-6 hours before bedtime, maintain a bedtime schedule; going to bed and waking up the same time every day is important for sleep hygiene.
ā¢ Daily routine exercise, nature bathing, walking or any kind of physical activity.
ā¢ Practise deep breathing techniques like Pranayama, mindfulness breathing, Meditation, yoga, tai-chi.
ā¢ Maintaining your mental health by managing your personal relationships, staying away from negative people and a negative environment, cultivating hobbies, laughing, and listening to music.
ā¢ Spirituality – believing in spiritual faith, attending spiritual workshops, meditation, community spirit, kindness /charity /voluntary works, helps maintain cortisol levels.
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10 facts:Microplastics/Nanoplastics impact on human health š¢
1. Microplastics are small plastic particles, less than 5mm in size, while nanoplastics are extremely small, less than 100 nanometers, and are found in the whole environment, everywhere, in the air, water, and soil. The greatest impact of these small particles on aquatic life has been a trending topic in recent times. The potential hazard to human lives is a great concern, too. Microplastics come from many sources. Tiny particles produced from polyethene plastic are used in many cosmetic products, even in health products, as an exfoliate. Plastic pollution is seen in both food and drink product packaging, the most hazardous being the bottled water. The direct eļ¬ects of plastic particles, especially chemicals like BPA, on human health are still the subject of ongoing research widely carried out.
2. Microplastics have been used in many industrial and cosmetic products as microbeads. They are also used in toothpaste, as vectors for drug delivery, cleaning agents, plastic packaging in food and drinks, and manufacturing products. Some examples of primary and secondary uses of microplastics:
ā¢ Personal care /cosmetics like toothpaste, facial scrubs, and cleansers.
ā¢ Agricultural products are used as coatings in fertilisers and in seeds.
Industrial products such as paints, textiles, tyre materials, and many types of machinery.
ā¢ Sports like synthetic turf.
ā¢ Secondary microplastics are released from packaging and fragmentation of bottles, bags and debris, produced by fragmentation and weathering due to exposure to UV lights, weather and mechanical activity.
3. Microplastics as a global threat has become an issue of grave concern because of their impact on all compartments of the environment, that is, air, water and soil. The most common concern is the food packaging on major food items such as mineral water, drinks, dairy, snacks, meat, fish, and frozen products. The contact of contamination is between the food item and the container/ the outer package is actually the cause of mutual transfer between the content and the plastic. Besides these, microplastics are also found in sediments in freshwater, the ocean, soil ecosystems, and on beaches, becoming a threat to not just humans but also other life on earth, including aquatic animals.
4. Microplastic pollution: Over the years, the growing presence of microplastics in the environment has increased day by day. The microplastics have high polymer content, so they remain non-perishable, non-degradable in soil, and insoluble in water. The direct impact on humans can be:
ā¢Consumption of bottled water and plastic packaged drinks.
ā¢Food packaging of diļ¬erent items.
ā¢Indirect eļ¬ect of microplastics from consuming aquatic foods like seafood, fish, and crustaceans.
ā¢Personal care items like fabrics ( sportswear), toothpaste, face scrubs, and exfoliating products through micro beads.
ā¢Industrial products.
5. Accumulation in the human body: Microplastics/ Nanoplastics easily accumulate in the human body through diļ¬erent sources :
ā¢ Ingestion through the food supply chain.
ā¢ Inhaled through air pollution.
ā¢ Ingested through drinks and water.
ā¢ Microplastics can enter the human body through dermal contact via sweat, wounds, an indirect route like unfiltered sewage plant, seawater, and seafood.
6. Recent studies have detected microplastics/nanoplastics in diļ¬erent human tissues and organs, including the brain. Traces are found in blood, liver, kidneys, lungs, and saliva. They mainly enter into diļ¬erent organs and tissues through the respiratory and gastrointestinal tracts. Nanoplastics, which are even smaller ( less than 1micrometer ), are more dangerous as they can infiltrate the human cells. Microplastics have also been found in human breast milk, placenta, meconium, and an infantās first stool.
7. Impact on human health:
ā¢Oxidative damage: Microplastics can cause oxidative damage, DNA damage and changes ingene activity.
ā¢ Reproductive eļ¬ects can be ovarian scarring, low sperm count, and metabolic disorders in oļ¬spring.
ā¢ Deposits of BPA, phthalates, and heavy metals can cause damage to the brain, nervous system, reproductive, gastrointestinal and respiratory systems.
ā¢ Other eļ¬ects can be inflammation, cell death, changes in hormone and lipid metabolism, and an altered gut microbiome.
8. Research shows that potential health risks due to absorption, inhalation and ingestion of microplastics and nanoplastics are an alarming public health issue. The most important key eļ¬ects can be:
ā¢ Regular or frequent exposures can cause chronic inflammation in the gastrointestinal system, endocrine disruptions, and a weakened immune system.
ā¢ Accumulation in the respiratory system can cause lung inflammation, chronic asthma, chronic obstructive lung diseases and lowered lung function.
ā¢ The reproductive system can be aļ¬ected, leading to low sperm count and infertility.
ā¢ Accumulation in organs like the liver, kidneys, spleen, and placenta can lead to scarring and functional irregularities.
ā¢ Increased risk of cancers and cardiovascular issues.
9. Supporting the bodyās natural detoxification process can be useful in removing microplastics to some extent. Some of the proven ways by which microplastics can be removed from the body are:
ā¢ Drinking plenty of water helps flush out toxins.
ā¢ Sweating it out by physical exercise, running, or walking.
ā¢ Consumption of gut-healthy food like fermented food, prebiotics and probiotics.
ā¢ Antioxidant-rich foods like flaxseeds, chia seeds, berries, and cruciferous vegetables.
ā¢ High fibre vegetables for forming bulk and binding the waste to be disposed of from the body.
10. The use of plastic is a global environmental hazard which has been taken seriously worldwide. Some important steps taken are:
ā¢ Minimal use of plastics in food supply chains and industrial uses.
ā¢ Use of plastic alternatives like bamboo, wood, seaweed, metal, and glass packaging.
ā¢ Replacing household items like/with silicon food bags, ceramic, glass utensils, stainless steel containers, wooden utensils.
ā¢ Using reusable materials derived from sugarcane, wheat, seaweed, packaging materials like cardboard, paper, plant-based wraps, and foams.
ā¢ Natural fibres like jute, organic cotton, and wool.
ā¢ Extensive research for the environmental clean-up of plastics and recycling plastics is ongoing in many countries. Plastic-eating bacteria (Ideonella sakaiensis), microbes like Pseudomonas, and Bacillus have been identified which have biodegradable capacity to break down plastics.
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10 facts behind this human behaviour: Why act of cleaning is deeply satisfying?
1. Organizing or cleaning your space, room, or home isnāt about tidiness, but being in control of a world that feels otherwise uncontrollable. Itās about a mental state with clarity, being organized and being at peace with oneself. Psychologically, the environment we live in reflects our mental state. In a world full of everyday stress, chaos, and overwhelming uncertainties, cleaning becomes a tool, a therapy to make ourselves feel organised, meaningful and at peace. Clearly, this act can help reduce stress hormones and release endorphins, which can lift the mood.
2. Many people, even after a stressful day, have a habit of cleaning and tidying their stuļ¬ after reaching home or their living space. Psychologically, when emotions are overwhelming and stressful, our brain tries to do things which are tangible, grounding, and clarifying, which makes us feel more in control. These actions give the brain a sense of relief and stability, an escape in an otherwise uncontrollable world.
3. In the brain, activities like reorganising the bookshelf, arranging the oļ¬ce table, cleaning and tidying the home, folding clothes in the closets, cleaning the kitchen, washing the dishes, vacuuming the floor stimulate the parasympathetic nervous system, the reward system, releasing dopamine, the happy hormone. These small acts instantly feel rewarding, light and happy. A tidy living space, home, or oļ¬ce gives the subconscious mind a feeling of security, stability, and organization.
4. Psychologically, on the flip side, a disorganised, messed-up space gives the mind a sense of cluttered thoughts, incoherence, ambiguity, confusion and anxiety. In an already stressful, loud world, you feel more overwhelmed, stressed, where things and people are unpredictable, uncertain and reactive. So, for a change, cleaning, organising, and rearranging makes people feel instantly happy, stable, predictable and certain.
5. Research shows that a cluttered, anxious, stressful mind raises the cortisol hormone. On the other hand, the environment we live in reflects our mental state. So, a messy, cluttered space clearly aļ¬ects our mental state. The subconscious mind feels confused, lacks clarity, and is incoherent in a disorganised space. So, rearranging the room, furniture, things, clothes, books gives an instant emotional high, certainty and sense of control. The truth is, cleaning isnāt about habit, itās about emotional regulation, choosing to change the emotional responses of stress, anxiety, chaos to stability, calmness and clarity.
6. Emotional regulation, by definition, is the ability to regulate our emotional responses from a state of uncontrolled, overwhelming situation by making behavioural changes with a healthy coping mechanism to a state of emotional grounding, stability and a sense of control. Examples of emotional regulation are deep breathing, going for a walk, journaling, light exercise and doing tasks like rearranging the books, furniture, cleaning the kitchen, doing the dishes and so on. Itās the ability to change a negative situationās impact to a more productive and fulfilling one.
7. The strategies of emotional regulation can be summed up as :
ā¢ Recognise: Identifying the emotions like anger, anxiety, ambiguity and incoherence.
ā¢ Respond: instead of reacting negatively, changing the situationās impact to a more productive, controlled and tangible behaviour like going for a short walk, rearranging the books on the shelf, cleaning the mess, folding clothes in the closet, cleaning or mopping the floor or any similar activity.
ā¢ Reappraisal, like changing the emotional response to more rewarding outcomes like stability, calmness, sense of control and certainty.
ā¢ Reflecting on the change of behaviour and situation gives deep satisfaction and happiness.
8. Activities like cleaning a room, realigning a corner, rearranging books, furniture, cleaning a countertop or mopping the floor are not just tidying or organising acts or behaviour but something more deeper as emotional relief or emotional satisfaction. Itās about reconnecting oneself, bringing a sense of control, stability in a world of external chaos, a stressful day or an overwhelming situation. So, for many people, organising and cleaning their home or their living space becomes a daily emotional ritual and therapeutic.
9. People who keep doing such activities, while they keep performing the acts, they also process their emotions, release the stressful thoughts, anxiety, ease the confusion, bringing more clarity and stability. In fact, by doing such activities, as the visual clutter slowly fades away by physical actions, internally, the mental clutter slowly subsides, emotions and thoughts become more under control, and thinking becomes clearer and regulated.
10. To sum it up, in a world full of uncertainties and unpredictability, organising, rearranging, and cleaning gives an instant outcome which the brain interprets as safety or being under control. When a book or a thing is placed exactly where it belongs, refolding a dress and placing it back in the closet, cleaning the otherwise dirty countertop, itās like reconnecting with oneself, which gives the subconscious mind that instant boost or reward of comfort, safety and stability in an external world of chaos or an uncontrolled environment.
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10 facts: The connection between a bad gall bladder and right shoulder pain š
1.The link between the gall bladder and right shoulder and the neck is through the Phrenic nerve. This type of pain is called referred pain as the source of the pain is diļ¬erent from where the pain is experienced.The phrenic nerve runs through the abdomen, goes through the chest and then the neck. So, whenever the gall bladder is swollen and inflamed due to various factors , there is referred pain in the right shoulder blade including the neck. This pain symptom has been a common sign of some chronic gall bladder issues which should not be neglected.
2. Like other abdominal organs, the gall bladder is supplied by the celiac plexus. The nerves from the gall bladder as well as diaphragm converges at the cervical vertebrae C3-C5 of the spinal cord. Therefore, if there is any issue in either the gallbladder or diaphragm can cause pain in the neck and right shoulder blade (scapula).
3. Inflammation in gallbladder, cholecystitis, biliary sludge, gallstones, cancer or tumour in the gallbladder can cause referred pain in the right shoulder region and neck due to the above mentioned shared nerve pathways. Other than the pain in these regions, there can be other symptoms to confirm like nausea, vomiting, fever and jaundice which can indicate problems in the gall bladder.
4. It is not always that neck and right shoulder pain is linked to liver and gall bladder issues. There are still many reasons for causing neck and right shoulder pain which may not be related to gallbladder. Some of the common causes can be:
ā¢ Inadequate sleeping posture like sleeping in the stomach or with a wrong pillow position.
ā¢ Wear and tear of nerves and vertebrae or discs.
ā¢ Poor sitting posture at work desk, in front of the computer.
ā¢ Whiplash.
ā¢ Cervical spondylosis or osteoarthritis.
ā¢ Carrying heavy objects causing strain and tension in the neck muscles.
ā¢ Stress and anxiety due to physical and mental strain.
5. Cardiac issues like stable angina where the heart does not receive enough blood can cause neck and right shoulder pain. When the heart muscles remain hypoxic, it can send signals to the spinal cord, causing a dull aching pain in the neck and right shoulder. In such cases, there are other symptoms which can accompany like sweating, nausea and shortness of breath which can help to diagnose the condition.
6. Gall bladder is located on the right side of the abdomen and responsible for secretion of bile for fat digestion and connected to the liver by the hepatocystic duct. As mentioned already, gall bladder is inflamed due to cholecystitis, gall stones, bile sludge and cancer. The symptoms can be vague and indicate a referred pain in right shoulder blade which can change later to a steady pain in the right abdomen. Therefore, it is important to visit a surgeon to rule out the diagnosis and further complications.
7. Gallstones are formed when bile is accumulated forming a mass which can be of varied sizes even upto a ping pong ball. When gall stones are formed, they can block the pessage of bile flow from the gall bladder which causes the organ to be inflamed and swollen. This in turn irritates the phrenic nerve which results in a dull aching pain on the neck and right shoulder blade as the nerve runs through these regions.
8. People who are risk of gall stones can be :
ā¢ Diabetic
ā¢ Obesity
ā¢ Woman are more prone
ā¢ Lost weight rapidly
ā¢ Fasting
ā¢ Aging , mostly over 60
ā¢ Cholesterol lowering drugs.
9. Diagnosis of neck and right shoulder pain is examined by performing the physical examination and medical history and tests:
ā¢ Medical history to rule out other associated symptoms, injuries.
ā¢ Physical examination of tenderness, rigidity, abnormality, movement of neck and shoulder including abdominal examination for causes like inflamed gallbladder.
ā¢ Imaging tests like ultrasound, X-ray, CT scan
ā¢ Blood tests for inflammation and infections
ā¢ ECG to rule out cardiac causes like angina or heart attack.
10. Management of right shoulder and neck pain depends on the underlying root cause:
ā¢ Neck and shoulder stretches to ease the stiffness when there is no underlying cause and sign of referred pain.
ā¢ Pain medication and chiropractic care.
ā¢ Cervical laminectomy or shoulder replacement.
ā¢ In case of underlying causes like inflammation or infection of gallbladder, cholecystitis, gall stones, depending upon the severity, either conservative methods or surgical option is required.
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10 facts: Gut-brain impact on sleep-wake cycle š“
1. The gut is known as the āsecond brainā as there is a 2 way connection between the brain and the gut via the vagus nerve. The gut microbiome produces neurotransmitters that can travel and send signals through the nervous system, aļ¬ecting our mood, behaviour, emotions, and sleep. The gut and brain also send signals through hormonal pathways and the immune system.Therefore, the gut-brain axis plays a crucial role in overall well-being, and any disruption to this axis can lead to issues such as disturbances in gut health, neurological disorders, inflammation, and sleep disturbances.
2. Through the gut-brain axis, there is a mutual continuous communication between the brain and the gut. The gut microbiome produces a considerable amount of neurotransmitters and hormones like melatonin, which influence the circadian rhythm and mood. Both the sleep cycle and gut microbiota are influenced by factors like daylight, stress and diet. Hence, if there is unhealthy gut microbiome, there will be disruption in the sleep-wake cycle, while poor sleep will lead to disturbances in the gut microbiota.
3. Inflammation: Poor sleep can cause disturbances in gut health, which will lead to a pro-inflammatory state in the body. The gut microbiome composition and diversity are disrupted, creating an imbalance. Gut health issues like irritable bowel disorders, leaky gut, and hormonal issues can worsen in the body. Lack of sleep can also aļ¬ect gut permeability and lead to nutritional absorption interference. Not only gut health, but poor sleep can also aļ¬ect the metabolic pathways, immune state and neural pathways.
4. Research has shown that through the gut-brain axis, there is a bidirectional communication between the gut microbiota and the central nervous system. Beneficial bacteria like Lactobacillus and Bifidobacterium, which increase serotonin and gamma-aminobutyric acid production, help in the quality and lengthening of sleep. On the other hand, lack of sleep can lead to a reduction of beneficial bacterial flora, an imbalance in the microbiota, which includes probiotics, prebiotics, and postbiotics.
5. Studies have revealed that sleep, a natural physiological process, is important in maintaining a healthy gut microbiota and vice versa. Poor sleep patterns, insomnia, and sleep deprivation not only influence the emotional and cognitive well-being but also cause an imbalance in gut bacteria and gut flora. Therefore, there is a direct connection between sleep disorders and gut health, and resolving gut issues has a therapeutic eļ¬ect.
6. The equilibrium of the sleep-wake cycle with the well-being of gut microbiota is very delicate and needs to be maintained by external factors. The balance can be easily disturbed by factors like stress, poor diet, lack of exercise, and poor sleep habits. Studies have shown that this reciprocal correlation shows sleep as the primary modulator between gut health issues and sleep length and quality.
7. Growing research has shown that the gut-brain axis plays a crucial role both directly and indirectly in the shift of composition of gut-microbiota with the development of sleep disorders like insomnia, sleep fragmentation, sleep deprivation and sleep apnea. Human studies have shown that 60-70% of the composition of gut microbiota depends on the oscillatory rhythm of the circadian rhythm.
8. Though Melatonin, a sleep hormone, is known to be produced by the pineal gland, it is actually the gut which is the primary source of it. This hormone is integral in modulating the sleep-wake cycle, immune-regulatory eļ¬ect and antioxidant activity. The gut microbiota produces melatonin from tryptophan. This hormone has a favourable eļ¬ect on microbial population and gut barrier functions. Therefore, any imbalance of gut microbiota directly influences melatonin production and disrupts the circadian rhythm.
9. Evidence from several studies has shown that a significant level of melatonin has been produced by bacteria in the intestinal flora, has a beneficial impact on intestinal barrier functions and a preventive eļ¬ect in the human brain against neurodegenerative diseases like Multiple sclerosis, Alzheimerās disease and Parkinsonās disease. Gut microbiota dysbiosis has been linked to the development of sleep disorders, autoimmune diseases, metabolic diseases like type 2 diabetes, pro inflammatory responses and neurological disorders.
10. Therefore, there is enough evidence to show that consequences in digestive health have a direct impact on the sleep-wake cycle and vice versa. Research has clearly shown that sleep deprivation can directly impact digestive disorders like gastric esophageal reflux, irritable bowel disorders and many gut health issues. Maintaining a consistent sleep schedule of 7-8 hours can help greatly in reducing the potential risk of many diseases as well as in maintaining a sound gut health. Not to forget that stress management is equally important for maintaining the equilibrium of gut health and sleep patterns. So, an early fiber rich dinner, less screen time, routine exercise, meditation and early sleep habits are essential components to maintain this balance.
Thanks for reading.
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3H:health,happiness,healing 