Dr. Howard Smith Reports

Vidcast:  https://youtu.be/md9yTWb2Jos

You and I have talked many times about the fact that exercise, almost any exercise other than reaching for a donut, will help you live longer.  Now a study from Denmark published in the Mayo Clinic Proceedings pinpoints just which forms of exercise will add extra years to your life.

The investigators reviewed data from more than 8500 participants in the Copenhagen City Heart Study.  Although 12% of that group were total couch potatoes, 75% of those remaining participated in at least one form of physical activity.

When the data was tallied, it turns out that playing tennis seems to add the most extra years to your life at nearly 10 years.  Following that we have badminton at 6 years, soccer at nearly 5 years, cycling at nearly 4 years, swimming, jogging, and calisthenics at 3 years.   Bringing up the rear was health club exercise at 1.5 years.  Remember that this study merely reports an association between longer life and different types of recreational activity.

It appears that social interaction as well as aerobic activity adds the most years.  Exercising with others may well be the most beneficial as it not only burns calories but it may curb stress.

https://www.mdlinx.com/internal-medicine/article/3433

#exercise #sports #longevity #tennis #badminton #soccer #cycling #swimming #jogging

Vidcast:  https://youtu.be/9_LxyguWH5U

Deep sleep, the slow wave, non-REM variety, is the best sleep for literally cleansing your brain according to a new study from the University of Rochester.  The scientists studied the effects of deep sleep in a mouse model inducing that state with the unique combination of general anesthetics ketamine and xylazine.

The combination of deep slow wave sleep and the low level cardiovascular activity that accompanies it triggers the so-called glymphatic system, the brain’s unique plumbing apparatus that flushes waste from our brain cells.  This essential purging fails to occur during sleep deprivation and is also less likely to occur as we age when it becomes more difficult to achieve deep sleep.   

Other studies suggest that the onset of Alzheimer’s is associated with less deep sleep and this may be due to poor glymphatic system activity.

You can help yourself get deep sleep at any age with the following tips.  Before bedtime: no eating, caffeinated beverages, exercise, blue light exposure.  While you sleep: keep room cool @ 60-68 degF; keep your nose clear with saline mist; keep air humidified.  Always: maintaining a regular wake-sleep schedule.

University of Rochester Medical Center. "Not all sleep is equal when it comes to cleaning the brain." ScienceDaily. ScienceDaily #27 February 2019. www.sciencedaily.com/releases/2019/02/190227173111.htm.

https://www.sleepscore.com/extend-dee...

https://www.alexfergus.com/blog/how-t...

#deepsleep #nonREMsleep #slowwavesleep #braincleansing #sleepdeficit #glymphatic

Vidcast:  https://youtu.be/Esf1lZ987dg

Microplastics from yoga outfits, sweat-wicking suits, and fleece vests are turning up in Pacific Ocean oysters and clams.  Marine biologists from Portland State University surveyed some 300 oysters and clams from 15 sites along the Oregon coast.

Plastic material was found in nearly all of the sampled marine organisms with an average of 11 microplastics per oyster and 9 per clam.  Almost all plastics were microfibers likely from clothing as more of them were found in oysters during the spring than in the summer.

Microplastics are invading our world as plastic bags and bottles as well as synthetic fabrics break down.  We are literally poisoning ourselves and our children.  You know the solutions!

Britta R. Baechler, Elise F. Granek, Matthew V. Hunter, Kathleen E. Conn. Microplastic concentrations in two Oregon bivalve species: Spatial, temporal, and species variability. Limnology and Oceanography Letters, 2019; DOI: 10.1002/lol2.10124

#Plastics #pollution #clothing #oysters #clam

Vidcast:  https://youtu.be/Esf1lZ987dg

Microplastics from yoga outfits, sweat-wicking suits, and fleece vests are turning up in Pacific Ocean oysters and clams.  Marine biologists from Portland State University surveyed some 300 oysters and clams from 15 sites along the Oregon coast.

Plastic material was found in nearly all of the sampled marine organisms with an average of 11 microplastics per oyster and 9 per clam.  Almost all plastics were microfibers likely from clothing as more of them were found in oysters during the spring than in the summer.

Microplastics are invading our world as plastic bags and bottles as well as synthetic fabrics break down.  We are literally poisoning ourselves and our children.  You know the solutions!

Britta R. Baechler, Elise F. Granek, Matthew V. Hunter, Kathleen E. Conn. Microplastic concentrations in two Oregon bivalve species: Spatial, temporal, and species variability. Limnology and Oceanography Letters, 2019; DOI: 10.1002/lol2.10124

#Plastics #pollution #clothing #oysters #clam

Vidcast:  https://youtu.be/qw5OQrPXXHE

Sleep problems affect as many as 70 million Americans.  The problem is worsening over the past 4 years as 5 million more of us generally considered to be healthy sleepers have a problem falling asleep and nearly 8 million more of us cannot remain asleep.

Investigators at Iowa State University studied sleep pattern data from about 165,000 subjects.  Though the results failed to definitely pinpoint a cause, they speculate that technology is playing a key role.  That includes smartphone use before bedtime and electronic notifications interrupting sleep. 

Sleep is critical for the daily rejuvenation of our bodies and their component cells.  Though technology interrupts it, newer wearables permit evaluation of sleep quality in order to effect improvement

Garrett C. Hisler, Diana Muranovic, Zlatan Krizan. Changes in sleep difficulties among the U.S. population from 2013 to 2017: results from the National Health Interview Survey. Sleep Health, 2019; DOI: 10.1016/j.sleh.2019.08.008

https://www.sleephealth.org/sleep-health/the-state-of-sleephealth-in-america/

#insomnia #sleep #smartphones

Vidcast:  https://youtu.be/qw5OQrPXXHE

Sleep problems affect as many as 70 million Americans.  The problem is worsening over the past 4 years as 5 million more of us generally considered to be healthy sleepers have a problem falling asleep and nearly 8 million more of us cannot remain asleep.

Investigators at Iowa State University studied sleep pattern data from about 165,000 subjects.  Though the results failed to definitely pinpoint a cause, they speculate that technology is playing a key role.  That includes smartphone use before bedtime and electronic notifications interrupting sleep. 

Sleep is critical for the daily rejuvenation of our bodies and their component cells.  Though technology interrupts it, newer wearables permit evaluation of sleep quality in order to effect improvement

Garrett C. Hisler, Diana Muranovic, Zlatan Krizan. Changes in sleep difficulties among the U.S. population from 2013 to 2017: results from the National Health Interview Survey. Sleep Health, 2019; DOI: 10.1016/j.sleh.2019.08.008

https://www.sleephealth.org/sleep-health/the-state-of-sleephealth-in-america/

#insomnia #sleep #smartphones

Vidcast:  https://youtu.be/B03-WxqRrVA

Competitive esport players face the same intense psychological pressure as professional athletes in other sports. Psychologists at Britain’s University of Chichester studied a group of elite gamers and uncovered some 51 stress factors that impact them.

The two most onerous are strategic communications with teammates and performances before a live audience.  In order to suppress fears about miscommunications, gamers either become aggressive with one another or avoid interchanges.  The eplayers mention no specific strategies for managing stage fright.

The investigators conclude that electronic gamers require not only psychological support when they falter due to the stress, but also the necessary mental and physical bulking up even before the play begins.

Matthew J. Smith, Phil D.J. Birch, Dave Bright. Identifying Stressors and Coping Strategies of Elite Esports Competitors. International Journal of Gaming and Computer-Mediated Simulations, 2019; 11 (2): 22 DOI: 10.4018/IJGCMS.2019040102

#Esports #gaming #stress #communication #stagefright

Vidcast:  https://youtu.be/B03-WxqRrVA

Competitive esport players face the same intense psychological pressure as professional athletes in other sports. Psychologists at Britain’s University of Chichester studied a group of elite gamers and uncovered some 51 stress factors that impact them.

The two most onerous are strategic communications with teammates and performances before a live audience.  In order to suppress fears about miscommunications, gamers either become aggressive with one another or avoid interchanges.  The eplayers mention no specific strategies for managing stage fright.

The investigators conclude that electronic gamers require not only psychological support when they falter due to the stress, but also the necessary mental and physical bulking up even before the play begins.

Matthew J. Smith, Phil D.J. Birch, Dave Bright. Identifying Stressors and Coping Strategies of Elite Esports Competitors. International Journal of Gaming and Computer-Mediated Simulations, 2019; 11 (2): 22 DOI: 10.4018/IJGCMS.2019040102

#Esports #gaming #stress #communication #stagefright

Vidcast: https://youtu.be/ijN1YN_akxg

Your parents, siblings, and others hanging on your family tree may be more important to your health than your spouse or significant other.  With Thanksgiving just around the corner, think ahead!

UT Southwestern family medicine researchers studied some 2800 middle-aged adults over a 20 year period.  They tabulated the incidence of illness as a function of the participants’ various relationships.

Those experiencing more intra-family squabbles have significantly more illness.  Intimate partner relationships had no such effect.  On the other hand, supportive family relationships improve disease outcomes.

Holidays are the time to cement good family relationships or to initiate them.  Either way, your life may depend on it.  Think transplant.  

Sarah B. Woods, Jacob B. Priest, and Patricia N. E. Roberson. Family Versus Intimate Partners: Estimating WhoMatters More for Health in a 20-Year Longitudinal Study. Journal of Family Psychology, 2019 DOI: 10.1037/fam0000600

#Family #partner #illness

Vidcast: https://youtu.be/ijN1YN_akxg

Your parents, siblings, and others hanging on your family tree may be more important to your health than your spouse or significant other.  With Thanksgiving just around the corner, think ahead!

UT Southwestern family medicine researchers studied some 2800 middle-aged adults over a 20 year period.  They tabulated the incidence of illness as a function of the participants’ various relationships.

Those experiencing more intra-family squabbles have significantly more illness.  Intimate partner relationships had no such effect.  On the other hand, supportive family relationships improve disease outcomes.

Holidays are the time to cement good family relationships or to initiate them.  Either way, your life may depend on it.  Think transplant.  

Sarah B. Woods, Jacob B. Priest, and Patricia N. E. Roberson. Family Versus Intimate Partners: Estimating WhoMatters More for Health in a 20-Year Longitudinal Study. Journal of Family Psychology, 2019 DOI: 10.1037/fam0000600

#Family #partner #illness