Dr Dingle's Blog / blood pressure

Essential Sleep (Part 2)

Essential Sleep (Part 2)

The benefits of sleep include:

Feeling rested;

Being physically and mentally alert;

Having more energy;

Making fewer mistakes (including causing accidents);

Feeling psychologically and emotionally recovered;

and to experience:

Improved cognitive function;

Improved memory;

Higher stress tolerance and resilience;

Increased productivity;

Normal body balance;

Healthier weight;

Reduced risk of CVD, diabetes and cancer;

Living longer; and

Feeling healthier. 

during sleep the mind is cataloguing our memories and deciding what to keep and what to throw away it is making memories stronger. It also seems to be reorganizing and restructuring memories.

It’s not possible to learn something new when you sleep, like a foreign language, but you can reinforce something you already know.One study found that students learned to play a series of musical notes better after listening to them during a 90-minute nap. The research shows that memory is strengthened for something you’ve already learned. Rather than learning something new in your sleep.

A review of studies on sleep found that we tend to hold on to the most emotional parts of our memories.

Getting enough sleep is associated with energy, joy, optimistic thinking and coping with negative emotions. 

Stages of Sleep                                                                           

Sleep Stage

Brain Waves

Common Characteristics

Frequency

Type

 

 

Stage 1

NREM

 

 

4 to 8

 

 

Alpha

& Theta

 

Transition between sleep and wakefulness

Eyes begin to roll and close

Consists of mostly theta waves with some brief periods of alpha waves (similar to waves of wakefulness)

Stage lasts 5-10 mins

 

 

 

Stage 2

NREM

 

 

8 to 15

 

 

Theta, Spindles,

k-complexes

 

Brain wave peaks become higher

Spontaneous periods of muscle tone mixed with periods of muscle relaxation

Heart rate  and temperature decrease

Stage last 5-10 mins

 

 

Stage 3

NREM

 

2 to 4

 

Delta, Theta

 

Deep Sleep or Delta sleep

Very slow brain waves

 

 

Stage 4

NREM

 

0.5 to 2

 

Delta, Theta

 

The last of deep sleep before REM begins.

Consist mostly of Delta waves

 

 

 

Stage 5

 REM

 

 

 

≥ 12

 

 

 

Beta

 

Beta waves have a high frequency and occur when the brain is active when asleep and awake.

Frequent bursts of rapid eye movement (REM) and muscle twitches.

Increase in heart and breathing rate

Vivid dreaming occurs here.

(Cook and Nendick, 2007)

Circadian Cycle

When a person falls asleep and wakes up is largely determined by their circadian rhythm, a day-night cycle of about 24 hours. Circadian rhythms greatly influence the timing, amount and quality of sleep (Lockley et al. 1997).

Literally hundreds of circadian rhythms have been identified in mammals (Campbell 1993). Among the numerous systems and functions mediated by the circadian timing system are, hormonal output, core body temperature and metabolism. The circadian clock is believed to sit in the suprachiasmatic nucleus (SCN) located in the hypothalamus of the brain. It was thought that processes now linked with circadian timing e.g. sleep wake cycles, were due solely to environmental cues, for example solar activity, it is now recognised however that these biological rhythms are regulated by factors inherent to the organism (Campbell 1993). A circadian rhythm displays a 24 hour cycle of wakefulness and sleep synchronised with the world’s night/day clock (Mansuy et al, 2003).  Everyone’s cycle will vary depending on behavioural and psychological factors (Mansuy et al, 2003).  The most typical pattern will be low alertness in the mornings as we wake, to highly alert mid afternoon (Swain et al, 2007).

The natural circadian rhythm in the body, which maintains a regular sleep-wake cycle, makes important contributions to physiological processes and psychological health. The normal rhythm is reset daily by the influence of bright light in the morning. Shift-workers, who may work at night and sleep in the daytime, and blind people may have difficulty maintaining a normal sleep-wake cycle because the natural environmental cues are miss-timed (Morris 1999). Studies show that shift work is one the greatest influencing factor causing an alteration in an individual’s cycle along with sleeping disorders (Baulk, 2008).  Altering the circadian cycle can lead to periods of decreased alertness leaving people extremely vulnerable to accidents and injuries (Andersen et al, 2009).

Our sleep patterns appear to be polyphasic. In one experiment, subjects were exposed to 14 hours of darkness; then they remained in a state of quiet rest for about two hours before falling asleep.  They then slept for four hours, awakened from a dream, spent another two-hour period in quiet rest, and then fell asleep again for four hours more.  The subjects awoke at 6 a.m. each morning from their dream sleep and then spent two hours in quiet rest before arising at 8 a.m.  These subjects followed their own natural rhythms, sleeping for eight hours with blocks of time at quiet rest (Wehr, S.E, 1996).  This polyphasic sleep appears to be a pattern in many mammals.  We experience hypnagogic imagery – a state described as dreaming, drowsy, floating, wandering – every night just before we fall asleep.  Every night before we go to sleep we spend a few minutes in a state of relaxed wakefulness characterised by drifting thoughts and alpha brainwaves.

Another interesting method for lessening the impact of sleep deprivation was through a study that found there were certain hours better to sleep through the night. A new Stanford University study on the science of sleep deprivation suggests that early­ morning sleep is more restful than a middle‑of‑the‑night nap. In a study of two groups of men they found that early‑morning sleepers scored higher on wakefulness tests and on measures of sleep efficiency. (Stratton, 2003) Although this study shows that there may some advantages to when you get your sleep it is more an avoidance of the problem rather than a solution.

We are also influenced not just by sleep but also our perceptions of its quality. If we think we’ve had a wonderful sleep last night, we feel and perform better, even if our sleep was actually the same as usual. In this study researchers randomly told some people they’d had better sleep than others after they were hooked up to some placebo brain sensors). When they were given a cognitive test the next day, those who’d been told they slept the best also did the best in the test.

 

Part 3 and more coming

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Dr Dingle’s Blood Pressure Smoothie

Dr Dingle’s Blood Pressure Smoothie

The reason I call it the blood pressure smoothie is all of the ingredients have been multiple shown in scientific studies to reduce blood pressure. By no way is this meant to replace advice from you GP but you can share it with them and see if they are interested in preventing the problem rather than just treating it with pharmaceuticals. Remember also that I am not a GP I am just the guy who does all the research which is why I have a PhD.

4 ingredients in order of importance

Beetroot

Almonds (soaked for at least 8 hours)

Linseed (flaxseed)

Filtered re-mineralised ionized water.

 

(equal amounts of each ingredient excerpt a more water)

 

Extras for taste and minerals

Banana

Coconut

Dates

 

Start by grinding the linseed and the almond in the smoothie maker.

Add the beetroot and the filtered water to make up to the constituency you need.

If you want to make it a bit sweeter add some ripe banana, dates or coconut water (and coconut meat if you have the whole coconut) as they are rich in Potassium (and other minerals) which is essential for muscle relaxation and tastes great. But wait till the banana is ripe for the best taste. You can also cold green tea instead of water to add to the antioxidant mix.

The properties that make this smoothie such a potent blood pressure mix is all of the ingredients have excellent antioxidant properties, rich in minerals and other nutrients liked with lowering blood pressure in scientific studies.

Background

High blood pressure or hypertension is having a blood pressure reading of above of around 90mm Hg on 140mm Hg. Hypertension itself is not a disease but a condition or as an indicator of ‘increased risk’ of cardiovascular disease. Patients who are hypertensive have an increased risk of heart attack and stroke due to the direct correlation between the two. Hypertension also contributes significantly to the increased risk of kidney failure and other chronic illness.

In healthy people the cells of blood vessels produce the substance called nitric oxide (NO) which instructs smooth muscles surrounding arteries to relax. If they cant relax they stay rigid and you end up with high blood pressure. The NO is produced in a single layer of cells that line the inside of the arteries called the endothelium. If this tissue is damaged in the case of too much pressure, oxidation or through other means it stops producing NO and blood pressure rises.

Many of the beneficial actions of nutrition on lowering blood pressure results both directly and indirectly through improving endothelial tissue and NO production and release from this tissue. Two major pathways to increase NO are increase the rates of nitrates in the diet, the building block for NO, and L-Arginine which stimulate the enzyme to manufacture NO. Endothelial-derived NO also inhibits platelet adhesion, activation, secretion, and aggregation and promotes platelet disaggregation so you are less likely to have a stroke. A third mechanism that is absolutely critical is to protect and repair the endothelium, remember it is only one cell thick and very susceptible to damage. Vitamin C and antioxidants are essential for this part.

Diets high in dietary nitrate such as beetroot are associated with reduced blood pressure increased exercise performance as a result of vasodilation (expansion) of the blood vessels and a decreased incidence in cardiovascular disease. 100-200mg of beetroot per day has been shown to produce immediate effects of lowering blood pressure by around 15 mm of Hg. Beetroot is also rich in vitamins, phytochemicals and contains large amounts of iron and folic acid Mg, Na and Ca. Apart from the nitrates the major bioactive molecules in beet are polyphenols, flavonoids, betalains, therapeutic enzymes, ascorbic acid, and dehydroascorbic acid (DHAA). So they not only provide the ingredients for NO production but also help in repair and protection of the endothelium.

Almonds have one of the highest sources of L-Arginine (most nuts have lots of L-Arginine so you can substitute the almonds if you want) which stimulates NO synthesis. Studies of almonds have shown reductions of 5-6 mm of blood pressure. It is important to soak the almonds as they (all nuts and seeds) have enzyme-inhibiting factors in them which stop them from germinating until they have enough water. These enzyme inhibitors also stop the absorption of some nutrients, particularly minerals. When you soak the nuts many of the nutrients also become more available for digestion.

Flaxseed is rich in Omega 3 fatty acids, L Arginine (about 20% less than almonds), lignans, antioxidants and fiber that together probably provide benefits to patients with cardiovascular disease. Studies on consuming 30g of flaxseed have been shown to reduce blood pressure by up to 15 mm Hg.

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Supplements for the Heart

Supplements for the Heart

Vitamins for the heart

The science is overwhelming. We can reverse heart disease, unblock arteries and lower blood pressure with good nutrition and lifestyle changes and it can be improved even further with supplementation. There are now thousands of articles in all levels of scientific journals—on the benefits of supplementing, not only for the general population but also for cardio vascular disease conditions. Unfortunately, these do not seem to get media attention despite the fact that they may show dramatic reductions in the incidence and severity of diseases such as heart attack, stroke, and diabetes. However, we may need to re-evaluate our expectations when investigating nutrients used to treat serious chronic disease because it is unrealistic to expect a vitamin to undo a lifetime of unhealthy behaviours on there own and in a short period of time.

In fact, most people do supplement, especially those who know the most. Our own research shows us that people who supplement are usually people who have higher levels of education, enjoy a healthier diet and lifestyle and are more interested in health; these are people who are taking responsibility for their own health. The increasing use of dietary supplements in general is one example of better health through preventative measures, which is a result of consumers wishing to take charge of their wellbeing.

Far too much credit is given to the Recommended Daily Intakes (RDIs) of nutrients, the information on the side of your breakfast food box, as a guide to healthy nutrition. These guides are based on precluding acute nutrient shortages, not preventing or treating modern day chronic disease epidemics. There has been a big shift in thinking from the concept of “adequate nutrition,” being all that is required, to “optimal nutrition” needs, the nutrients that help us flourish and be free of disease. Our early nutrition models were great for preventing scurvy and pellagra but not for the chronic illnesses that afflict so many now. Current evidence suggests that optimising nutrition and metabolism will delay ageing and the diseases of ageing in humans, including CVD. The proof however is in the pudding. I have seen so many people, literally in the hundreds, who have told me how they have personally benefitted from supplementing. Most commonly though, I see people who have a new lease on life: they feel better and have more energy and libido both good indicators of cardiovascular health.

A 2010 Swedish study of 31,671 women found that multivitamin use was associated with a reduction in the rate of heart attack (myocardial infarction), especially long-term use among women with no CVD. During an average of 10 years of follow-up, the women without any history of CVD who took multivitamin supplements had 27% fewer heart attacks over the period. That is better than any drug to lower cholesterol and has no negative side effects. The use of multivitamins over a five-year period—that is, those who took them the longest—saw a reduction of 41%.

Vitamin C supplementation has been shown to benefit many of the underlying mechanisms of the development of atherosclerosis (plaque build up) and hypertension, including preventing oxidation of cholesterol and improving endothelial dysfunction in patients with proven artery disease.[1] A 2011 study found that adequate intake of vitamin C was associated with longer survival in patients with heart failure.[2] The study of 212 patients, average age of 61, found that heart failure patients with low levels of vitamin C had the highest levels of inflammation markers and had more major heart attacks and higher death rates. The heart failure patients in the study with low vitamin C were also about twice as likely to die from heart disease within one year of follow-up.

A meta-analysis of 29 clinical trials with a median dose of 500 mg per day for eight weeks showed a reduction in systolic blood pressure of 3.84 mm Hg and 1.48 mm Hg for diastolic blood pressure. In trials in hypertensive participants, corresponding reductions in SBP and DBP were 4.85 mm Hg and 1.67 mm Hg [3] and higher doses of vitamin C also produced greater reductions in blood pressure. In a meta-analysis of 29 randomised, controlled, clinical trials investigating vitamin C intake, researchers found that taking an average of 500 milligrams of vitamin C daily reduced blood pressure by 3.84 mm Hg in the short term.[4] Among those diagnosed with hypertension, the drop was nearly 5 mm Hg. Patients who take blood pressure medication such as ACE inhibitors or diuretics can expect a roughly 10 millimetre of mercury reduction in blood pressure.

A number of studies have demonstrated that high dosages of vitamin E or supplementation are associated with a significant reduction in cardiovascular diseases [5] with relative risk reductions up to 65%. The Cambridge Heart Antioxidant Study (CHAOS) examined the effects of vitamin E supplementation on 2,002 patients suffering from coronary atherosclerosis, the buildup of arterial plaque, over a period of three years. Patients with advanced coronary heart disease were able to significantly reduce their risk of suffering a heart attack if they supplemented with vitamin E at the levels of 400 international units (IU) to 800 IU per day.[6] Patients receiving supplementation of vitamin E were less than half as likely to suffer a heart attack than those receiving the placebo. Two additional large prospective studies also found that persons who supplement with vitamin E for at least two years display approximately 40% lower incidence of coronary heart disease than those not taking vitamin E supplements.[7]

In a study of 39,910 US male health professionals 40 to 75 years of age who were free from coronary heart disease, diabetes and high cholesterol, researchers found a lower risk of coronary disease among men with high intakes of vitamin E. Researchers found that men who took at least 100 IU per day for at least two years had a risk reduction for coronary disease of 37%. The maximal reduction in risk of around 40% was seen among men consuming 100 to 249 IU per day with no further decrease at higher levels. In a study of 87,245 female nurses followed for up to eight years, both vitamin E supplements and multivitamins were associated with a lower risk of major coronary disease and the relative risk from multivitamins was a result of the vitamin E content.[8] The use of vitamin E for two or more years was associated with a 41% decreased risk. Researchers found that a dose of less than 100 IU per day was associated with little or no apparent benefit.

Vitamin D is a pro-hormone that plays an essential role in the vasculature and in kidney function not to mention dozens of other functions including immune health. Low vitamin D concentrations appear to significantly associate with left ventricular hypertrophy, increased arterial stiffness, hypertension, endothelial and renal dysfunction [9] in normal subjects and in patients with chronic kidney disease and type 2 diabetes. Low vitamin D reduces calcium levels in the blood, causing weak heart muscle contraction and strength. Arteries become stiff and blood flow is poor. D3 allows the immune system to address infection that creates build up of plaque in arteries. Large recent populations studies have shown that up to 75% of people are D3 deficient and 40% are severely depleted.

In a study of 12,644 US civilians, systolic BP was inversely and significantly correlated with 25(OH)D levels.[10] Other large international studies have reported similar results.

A growing number of studies suggest that exposure to sunlight improves health overall, because the benefits of reducing blood pressure far outweigh the risk of developing skin cancer. Heart disease and stroke linked to high blood pressure are estimated to lead to around 80 times more deaths than those from skin cancer in the UK. Production of nitric oxide rises after exposure to sunshine. In a study of the blood pressure of 24 volunteers who sat beneath tanning lamps for two sessions of 20 minutes each, the results showed that blood pressure dropped significantly for one hour following exposure to UV rays, but not after the heat-only sessions.

Coenzyme Q10 (CoQ10) is an essential cofactor (helper) of enzymes involved in the process of energy production. Coenzyme Q10, or ubiquinone, helps to convert fats, carbohydrates and protein into energy. Coenzyme Q10 is an obligatory member of the respiratory chain in the mitochondria of all cells. Cells that make up tissue with higher energy demand, such as muscles, have a higher number of mitochondria present. These tissues include the tissues of the heart, where CoQ10 plays an important role in protecting the heart. Coenzyme Q10 has been extensively researched for its ability to strengthen the heart muscle, specifically in patients with heart failure. Coenzyme Q10 (CoQ10) is naturally produced in the body and is the only antioxidant that humans synthesise in the body, but levels drop off as we age.

In a controlled study, researchers found that supplementing with CoQ10 (100mg twice a day) and selenium (200 mg) reduced heart attack risk in the elderly by around 50%.[11] In the study, researchers gave 433 people, aged from 70 years upwards, the supplements or placebo pills every day for five years. Other heart failure medications block, rather than enhance, cellular processes and may have side effects. Supplementation with CoQ10, which is a natural and safe substance, corrects a deficiency in the body and blocks the vicious metabolic cycle in chronic heart failure called the “energy starved heart.”

B vitamins have been associated with a 24% reduction in heart disease risk in women who take four to seven multivitamins a week.[12] There was a significant inverse relation between dietary intake of folate and vitamin B6 and mortality and morbidity from cardiovascular disease in the Nurses’ Health Study of 80,082 women over 14 years.[13] Each 100-microgram-per-day increase in folate was associated with a 5.8% lower risk of coronary heart disease. In a retrospective cohort study of 5,056 men and women aged 35 to 79 years, there was a 69% increase risk of coronary mortality among those in the lowest levels compared with the highest blood levels of folate.[14]

In a study of 38 patients with atherosclerosis of the carotid arteries, supplementation with folic acid pyridoxine and vitamin B12 was associated with regression of the arterial plaque—that is, reversing the plaque in the arteries.[15] WOW. The benefits of folic acid supplementation are further emphasised by a 1996 meta-analysis that calculated that around 56,000 deaths due to heart disease could be prevented yearly with adequate folic acid supplementation alone.[16]

One study reported a folate intake of 400 micrograms per day reduced total homocysteine (a major risk factor for heart disease) to the lowest level.[17] A controlled study of 46 people (42 men, average age 73) found that even a low-dose folic acid supplement (400 micrograms) could lead to significant reductions in hyperhomocysteinemic elderly people.[18] The researchers report that, while the low-dose folic acid supplements had no significant effect on homocysteine concentrations in the general study population, levels did significantly decrease in hyperhomocysteinemic subjects by 1.8 micromoles per litre.

Vitamin K is a fat-soluble vitamin also known as phylloquinone or phytomenadione. Increased intake of vitamin K reduces the buildup of calcium in arteries that leads to hardening of the blood vessels. A study found that higher intake of vitamin K2 (menaquinone), but not K1, was associated with a 20% reduction in calcification of the arteries (atherosclerosis). On the other hand, another study found that supplements of K1, also known as phylloquinone, might slow hardening of the arteries in people already suffering from the condition.[19] In support of the clinical human studies, in a study of rats high doses of vitamin K led to reduced arterial calcification.[20] The study found that high vitamin K intake not only prevents calcification but also even regresses arterial calcification. After six weeks of treatment with warfarin (supposed to reduce risk), researchers reported that the rats showed signs of significant arterial hardening. However, in both high-dose groups (K1 and K2) no continued calcification occurred, and the existing hardening was found to be reversed by about 40% after six weeks of supplementation. The reduced calcification was also accompanied by improved arterial elasticity in the high vitamin K groups to a similar level as in the control rats. Similar results have been shown on improving elasticity and reversing calcification of the skin with vitamin K supplements.[21]

Time to look at supplementing with more vitamins to lower your risk of heart disease.

References

1        Gokce et al. 1999; Vinta et al. 1998; Ting et al. 1997; Huang et al. 2000; Fonorow and Till 2003; Sakuma et al. 2001; Fernandez 2001.

2        Song et al. 2011.

3        Juraschek et al. 2012.

4        Miller et al. 2012.

5        Stampher et al. 1993; Rimm et al. 1993; Knekt et al. 1994; Kushi et al. 1996.

6        Stephens et al. 1996.

7        Stampher and Rimm 1995.

8        Stampher et al. 1993.

9        Liu et al. 2013.

10      Reis 2007.

11      International Journal of Cardiology (2012).

12      Harvard Heart Letter 1998.

13      Rimm et al. 1998.

14      Morrison et al. 1996.

15      Peterson et al. 1998.

16      Boushey et al. 1995.

17      Selhub et al. 1993.

18      Journal of Nutrition Research Vol. 26.

19      American Journal of Clinical Nutrition (2009).

20      Schurgers 2006.

21      Gheduzzi et al. 2007

[1] Gokce et al. 1999; Vinta et al. 1998; Ting et al. 1997; Huang et al. 2000; Fonorow and Till 2003; Sakuma et al. 2001; Fernandez 2001.

[2] Song et al. 2011.

[3] Juraschek et al. 2012.

[4] Miller et al. 2012.

[5] Stampher et al. 1993; Rimm et al. 1993; Knekt et al. 1994; Kushi et al. 1996.

[6] Stephens et al. 1996.

[7] Stampher and Rimm 1995.

[8] Stampher et al. 1993.

[9] Liu et al. 2013.

[10] Reis 2007.

[11] International Journal of Cardiology (2012).

[12] Harvard Heart Letter 1998.

[13] Rimm et al. 1998.

[14] Morrison et al. 1996.

[15] Peterson et al. 1998.

[16] Boushey 1995.

[17] Selhub et al. 1993.

[18] Journal of Nutrition Research Vol. 26.

[19] American Journal of Clinical Nutrition (2009).

[20] Schurgers 2006.

[21] Gheduzzi et al. 2007.

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Dark Chocolate Is Good For Exercise Intensity

Dark Chocolate Is Good For Exercise Intensity

Next time you want to go for a workout, or maybe just want to lower your blood pressure maybe you should consider a block of dark chocolate. Dark chocolate is abundant in flavanols which have been reported to increase the bioavailability and bioactivity of nitric oxide (NO). Increasing NO bioavailability has often demonstrated reduced oxygen cost and performance enhancement during submaximal exercise.

In this study of 9 cyclists Dark chocolate increased an number of measures to show improved performance including established gas exchange threshold (GET) and a two-minute time-trial (TT) as well as V.O2max by 6% .

Of late dietary supplementation with sodium nitrate or nitrate rich beetroot juice has become increasingly popular and has consistently been shown to reduce oxygen demands during submaximal exercise and resting blood pressure (BP). Recent studies have shown similar vascular improvements in NO levels from consumption of dark chocolate (DC) and previous studies have shown benefits in improving and lowering blood pressure in both normal and hypertensive patients. One study also reported reduced blood pressure from consumption of dark chocolate in overweight participants, demonstrating DC may decrease cardiovascular risk and enhance the cardiovascular benefits of moderate intensity exercise in at-risk individuals.

 

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