UF Health Podcasts

Tossing and turning. Watching the clock with dread as another minute ticks by. Feeling helpless thinking about how tired you will be the next day.

Insomnia is a burden carried by about 30% of adults in the United States. That’s nearly one-third of the country operating at a sleep deficit.

Of course, insomnia can cause a wide range of serious health conditions, including diabetes, obesity, heart attack, stroke and hypertension. Insomnia can also hinder one’s ability to learn, focus and adapt.

While a one-size-fits-all solution for insomnia has yet to be discovered, researchers continue to find ways to help those who are sleep-challenged.

Based on evidence in a new study, scientists say exercise — specifically, consistency of exercise over time — may be one of the best treatments for insomnia. The study, based out of Reykjavík University in Iceland, looked at exercise and sleep data for more than 4,300 adults over a 10-year period.

Study participants ages 39 to 67 who were consistently active were 55% more likely to be deemed normal sleepers — which means getting between six and nine hours of sleep each night. Participants who became active during the study were 21% more likely to be normal sleepers. The study adjusted for certain factors like age, sex, body mass index and smoking history.

Experts say you don’t have to become a fitness guru. Any amount of exercise is helpful, even if it’s a quick walk around the block. The important thing is just to start. And once you’ve started, stick with it.

If you’ve given up on counting sheep and are looking for a healthy, natural way to improve your sleep routine — get active.

Money talks.

And sometimes it tells us to take a walk.

A team of University of Pennsylvania researchers wanted to study the best ways to motivate people to walk more.

Their yearlong study involved 1,062 participants, age 67 on average, who had a higher-than-average risk for cardiovascular disease. The study participants already were becoming more active and were averaging about 2.4 miles, or 5,000 steps, a day.

The exercisers were separated into four groups. Everyone got a wearable step-tracking device.

The first group received daily messages about their step counts. The second group was set up like a game, with points lost or won based on meeting step goals. Trophies awaited those who walked most.

A third group was given financial incentives to walk, with $14 a week for meeting daily step goals but losing $2 if they fell short.

And the fourth group could participate in the game approach and earn the financial incentives.

Perhaps little surprise, but the group that could earn money and win prizes increased their step counts the most. They added about 40 minutes of moderate exercise to their weekly routine and stuck with their increased activity for at least six months after the study.

The researchers said those activity improvements would translate to a 10% decline in risk for a cardiovascular-related death.

So if you’re in need of motivation, maybe try one of several gamified exercise apps, which offer gift cards for coffee or other prizes for achieved goals. Some apps feel like an interactive game, with the user unlocking new game levels by meeting fitness challenges.

So gets your shoes on, it’s game time.

The fat-tailed dwarf lemur is exceptional at choosing food that is nutritionally dense and likely to help it thrive in the wild. The same might be true for humans wanting to thrive in their lives.

Research published in the journal Appetite found that humans may have the ability to intuitively choose foods based on the different types of micronutrients the foods provide.

In the study, authors looked at whether people selected multiple food items that would provide a range of different vitamins and minerals when eaten together. Participants were shown different pictures of pairings of vegetables and fruit, and asked which they favored. In both experiments, participants picked photos of foods that had a greater variety of micronutrients.

Then, analyzing data from a larger diet and nutrition survey, the study’s authors found that typical meal combinations people made increased the breadth of nutrients they consumed.

Although there is no evidence to shed light on how a person might respond to their body’s need for a specific nutrient, British sailors who suffered from scurvy often found themselves almost immediately craving fruits and vegetables.

But sometimes, the processed food industry can capitalize on our natural knack for nutrient-sourcing. For example, our North Star of micronutrients is typically our taste buds. When processed foods are imbued with artificial flavors or synthetic flavoring, it can make us believe we are eating something more nutritious than we actually are.

So, while we may not be as sensible about food as a lemur, when we do make nutritious choices, we can trust we’ll pick the best combinations.

What if we told you about an exercise that can be done just about anywhere, builds strength, tightens your abs and can lower blood pressure?

All you need is a wall.

The wall sit — sometimes called a wall squat — is one of those exercises, like planks, that offer a big return on investment.

A recent British study suggests that isometric exercises can help reduce blood pressure more effectively than other types of physical activity, including aerobic, weight training or high-intensity interval workouts.

An isometric exercise is a static contraction, without joint movement.

The research reviewed 270 randomized controlled trials with nearly 16,000 participants. They found that, overall, isometric exercise training was the most effective exercise for lowering systolic and diastolic blood pressure. A regular isometric routine of wall sits lowered systolic blood pressure by 10 milligrams of mercury and diastolic pressure by 5.

The study notes that just eight minutes of isometric exercise, three times a week, can reduce blood pressure in a meaningful way.

Before starting wall sits, remember to work your way up. Your upper thigh muscles, or quadriceps, are going to feel these.

Find a wall and stand with your back to it. Take a couple steps forward, feet hip-width apart. Slide your back down the wall until your knees are at a 90-degree angle, like you’re sitting in a chair. If you can’t hold the position, scoot up a bit.

The goal: hold the wall sit for two minutes, rest for two minutes and repeat four times.

Imagine: You can get stronger legs and lower your blood pressure just by sitting — without a chair.

Tattoos are now mainstream. They were once relegated to tough guys and the biceps of sailors who wanted to celebrate anchors and their mothers, not necessarily in that order. That was another age. Today, they’re a means of personal expression for people of all walks of life. An art form.

That art, however, can come with a secret ingredient.

Researchers at Binghamton University in New York found that inks commonly sold in the United States often contain substances not listed on their labels. They analyzed the ink of 10 U.S. manufacturers, large and small.

About 90% of the 54 inks they studied had unlisted additives. While some of these pose no threat to health, others do. The study noted half the inks contained polyethylene glycol, which can cause organ damage with repeated exposure. Some contained allergens. Researchers even found antibiotics used to treat urinary tract infections.

It’s hard to know who is responsible for the mislabeling. Manufacturers, for example, might get ingredients that have been unknowingly contaminated elsewhere.

The health implications are unclear. The study notes that allergic reactions on the skin can occur, especially with red pigments. And these can sometimes be quite severe.

European tattoo ink is less troublesome because it is more tightly regulated. Congress didn’t authorize the U.S. Food and Drug Administration to regulate ink here until 2022.

The researchers say their goal is to empower tattoo artists and their customers. They urge the ink industry to re-evaluate production processes and implement better labeling.

The industry, after all, doesn’t want a stain on its reputation.

These microscopic creatures have cute nicknames. Water bear. Or Moss piglet. Scientists call them tardigrades [taar·duh·graydz]. They have the rare ability to suspend their metabolism.

That makes them remarkably resilient. They are seemingly impossible to destroy. If humans were as indestructible, we could shoot you into orbit without a spacesuit at breakfast and you’d be well enough to dine on Earth for lunch.

In fact, tardigrades have survived experiments in which they were exposed to space.

These tiny moss piglets can survive in the most severe environments on the planet, in or out of water. They can weather extreme heat and cold, radiation hundreds of times higher than a lethal human dose and a lack of air. They can be starved and dehydrated. Still, they go on.

That got scientists thinking: Is there something in the tardigrade’s body chemistry that might prove useful to human health?

A recent University of Wyoming study suggests tardigrade proteins might allow medication to be stored without refrigeration. They could also open the door to anti-aging medication in the future.

The creatures survive harsh environments because body proteins produce a gel in cells that protect them when threatened. This puts them into suspended animation.

The researchers exposed human cells to these proteins and watched in astonishment as they slowed their metabolism, too.

When the stress disappears, the gels vanish as well, meaning the process is reversible.

More research is needed before scientists know if the ability to protect human cells is science fiction or science fact.

So for now, that family vacation to Mars will have to wait.

Less stress is best. But sometimes tough situations are unavoidable. A new study shows that how we view these situations can make a huge impact on our mental and physical well-being.

Researchers in the UK believe they have found a link showing that those who view stressful situations as a threat are more likely to experience negative mental and physical health outcomes.

On the other hand, those who view stress as a challenge to be conquered were less likely to see negative mental and physical stress-related conditions.

The subjects who viewed stress as a threat reported feeling overwhelmed by stress and could not readily access personal coping mechanisms. This group was shown to be at a higher risk for developing depression and more susceptible to physical ailments like cold and flu.

While this notion was first theorized years ago, this study is believed to be the first to closely explore how people can have different health outcomes based on how they approach stress.

The researchers said they hope their findings can help physicians identify patients who may be at a greater risk of developing health issues based on their stress response. They also believe the individuals who reported being overwhelmed by stress can be taught coping strategies to shift their perspective.

It’s no secret that stress can take a toll on our health. Thanks to this study, we now have greater insight into how and why stress can get the best of us, mentally and physically.

The next time you’re feeling overburdened, try to rise to the challenge rather than admit defeat. Simply put: Choose to look on the bright side.

For women who take running seriously, your sports bra can be friend or foe.

A new study suggests that wearing a sports bra with an underband that is too snug can impair breathing and cause athletes to run less efficiently.

The study monitored the breathing and lung function of nine elite runners as they wore a sports bra with an underband that could be adjusted tightly, loosely or at a tension chosen by the runner. Th athletic apparel brand Lululemon funded reseach by the University of British Columbia.

The women ran with a catheter in their esophagus to monitor their breathing.

Study participants’ rib sizes measured from 30 to 34 inches and they wore a B or C cup.

As they ran wearing tight underbands, they took more frequent, shallow breaths. Once the bands were loosened, the runners needed less oxygen and ran more efficiently.

When selecting a sports bra, women — especially those with a larger bust size — often opt for a tighter bra to prevent chafing and movement.

Going from a tighter underband to a looser one gave the runners, on average, a 1.3% improvement in running economy. Over a three-hour marathon, a 2% improvement would shave three minutes.

While earlier research found that women with larger breasts enjoy better running economy when wearing high-support sports bras, those studies didn’t focus on underband tightness.

The takeaway message for those fleet of foot is that sports bras matter. Support is important, but don’t overlook how it affects your breathing.

And if sports bra manufacturers can make one that isn’t impossible to peel off after a sweaty workout, female weekend warriors will celebrate.

The decision to bring a new pet into your household is a big one, and not to be taken lightly. Whether you’re considering a cat, a dog, or some other species, you’ll want to be sure your lifestyle is conducive to meeting the pet’s needs. You should also prepare to make some adjustments in your environment, schedule and finances; it’s important that the pet’s needs be met, but to do so you also need to be able to cover the expenses of responsible pet ownership, from food to veterinary care when needed. On this show, Dr. Wendy Mandese, a primary care and dentistry veterinarian, will cover what you need to know before and after you offer a forever home to a new family member.