Dr Dingle's Blog / blood sugar

Overcomnig illness

Overcomnig illness

Most people do not realise that the majority of the chronic illnesses we suffer from today are not only preventable but many are also reversible.So what better way to show you than individual case studies. But these are only a few of the hndreds and hundreds we have seen

Ann was diagnosed with systemic sclerosis at 24yrs and after 8 months she was totally able to reverse the condition. She is now 41yrs old.

Claire was diagnosed in 2009 as a type II diabetic suffering extreme cramps in my calves, feet, hands, abdominal muscles when bent over and in my neck muscles when yawning too hard. Night time was a nightmare – the worse one was when I had leg cramp ten times in one night, each episode taking up to 20 – 30 minutes to “walk off”. All her results are back within normal limits.

Robyn was suddenly taken ill in the in the early '90s and was diagnosed with everything from Multiple Chemical Sensitivity, Chronic Fatigue Syndrome to Fibromyalgia and became moderately depressed. She started changing her cleaning and personal care items and noticed small improvements. She eats no refined foods, avoids people and situations that don't have a positive input into our lives, including TV and newspapers. She meditates 20 minutes twice every day and goes to bed early and get up early ensuring a good 8-9hrs sleep every night. She now uses a treadmill each day, and can jog for 40 mins and hasn’t felt so good since that last day she played tennis 2 decades ago. She said she now feels about 40yrs old instead of 64yrs and is almost free from all the pain she endured for all that time. “Life is good (again)”.

At 61, Derek started to experience pain in my chest and was referred to a heart specialist and was told that my main artery was 75% to 80% blocked and another two were 30% blocked. He was told that although a good diet would help some, it was not possible to clear the blockages completely and he would require a stent. He made changes in his diet and lifestyle and a year later he went back for another stress test. His stamina and heart function were so greatly improved and his cardiologist could not believe it. The blockages were reduced to the point that they hardly registered at all. In fact, the cardiologist was so impressed he wanted Derek to talk to his team about what I did to get such amazing results. Derek is now 65 and says he feels great. “Peter’s book is filled with amazing information and is the first step to educating yourself”

At 65 Sam had shingles, sleep apnoea, 4 hours of ordinary sleep a night and acid reflux. After just one month of adopting an anti-inflammatory, antioxidant anti- acid producing diet and a few practices to help with his stress he felt like a new man. Still a long way to go he hasn’t felt this good in decades.

Rebecca was 16 and had almost every possible skin condition including eczema, psoriasis and acne. She was tired and because of her skin very antisocial. Applying some anti-inflammatory nutrients like aloe vera and green tea extract to her skin along with strong probiotics, prebiotics and foods to feed the gut microbiota Rebecca saw big changes in just 2 months. She also used low toxicity skin care products without parabens, phthalates and solvents and cut out sugar, sweets and processed food from her diet.

Belinda’s blood pressure was as high as 204/105. Yesterday it was 116/56. “Diet and drug companies are not overjoyed when I speak. I am 81 and the body is better now than 60 years ago”. The secret is she walks briskly 30 minutes a day and average 7,000 steps a day, eat five times a day (small nutritious portions) and avoid processed high salt and sugar, drink lots of water… lots of it. No sugar drinks. Belinda now talks to clubs, businesses and groups all over East Texas with a fun simple message of transforming to a healthy, happy life no matter how old or young you are.

Barry’s blood pressure recently shot up to over 220/110. He saw five different doctors. They all had the same answer: pharmaceuticals. Turns out the root cause was that I recently had an appendectomy, and during the surgery they had misaligned my C1 vertebra. Along with improved nutrition and a healthier lifestyle my chiropractor fixed me.

Amanda followed the program we teach and has one or two smoothies every day, supplements and off sugar and processed foods and within one month her blood pressure dropped more than 50 points, her psoriasis disappeared and she more energy than I had 20 years ago.

It is amazing what the body can do once it has the good nutrition and lifestyle factors to heal itself

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Artificial Sweeteners, health and the gut microbiome

Artificial Sweeteners, health and the gut microbiome

Artificial sweeteners or Non-caloric artificial sweeteners (NAS) are commonly added to food with increasing controversy regarding their potential ability to promote metabolic imbalances and lead to weight gain instead of weight loss and diabetes type 2. Unfortunately, many people see these drinks and additives as being healthy. The research shows the opposite

The first report on NAS interactions with the microbiome dates back to the early 1980s. Since then, diets containing non-caloric artificial sweeteners (including saccharin, sucralose, and aspartame) have been linked to gut dysbiosis and glucose intolerance even at relatively low doses (5–7 mg/kg/d, equivalent to an adult consuming two to three cans of diet soda per day).

 A study of Splenda, a nonnutritive sweetener containing 1% sucralose, found that the substance impaired the growth of gut bacteria in rats. Ace-K, like sodium saccharin and sodium cyclamate, belongs to sulfonamides, a chemical class associated with antimicrobial activity. In previous studies, saccharin was recognised to enrich the biosynthesis pathway of lipopolysaccharides (LPS) of the mouse gut microbiome, which is a common trigger of inflammation and leaky gut. Studies have also shown different and healthier bacterial diversity for nonconsumers compared to consumers of artificial sweeteners.

In another experiment where commercial formulations of saccharin, sucralose, or aspartame were added to the drinking water of lean mice for 11 weeks all three NAS-consuming groups developed glucose intolerance. NAS was also shown to induce changes in gut microbiota previously observed in T2DType 2 diabetes; notably, the over-representation of gram-negative Bacteroides and under-representation of gram-positive Clostridiales. Another study of 800 healthy and prediabetics showed variability in their after meal (postprandial) glucose responses to the same foods attributed to differences in gut microbiota. While a study of 345 Chinese volunteers revealed that diabetics have a decrease in butyrate-producing bacteria and an increase in opportunistic pathogens relative to healthy subjects.

On the positive side, the sugar alcohol xylitol inhibits the growth of some negative bacterial species including Streptococcus mutans. It is used as a food additive to prevent dental caries and in rats fed a high-fat diet, xylitol improved lipid/fat metabolism. Dietary supplementation with low- or medium-dose xylitol significantly positively altered the fecal microbiota composition in studied mice.

So what are you having in your next drink??

 

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The Health Benefits of Green Spaces

The Health Benefits of Green Spaces

Growing up as a child in the 60’s there was lots of space to play on the street, in the big back yards, nearby parks, creeks, the beach and lots of green spaces. While we we have lost a lot of these spaces research is showing that the more “green” we are surrounded with the the healthier it is for us. We exhibit more than just a preference for natural scenes and settings; we suffer health problems when we lose contact with our green surrounds. Increasing evidence indicates that nature provides restorative experiences that directly affect people's physical, social and mental well-being and health in a positive way including decreased mortality.

A recent study found that living in more densely vegetated areas was associated with fewer deaths from causes other than accidents. Using data from the Nurses’ Health Study researchers estimated a 12% lower rate of non-accidental death between women who lived in the most densely versus least densely vegetated areas. When looking at specific causes of death, the researchers estimated a 41% lower rate of kidney disease mortality, a 34% lower rate of respiratory disease mortality, and a 13% lower rate of cancer mortality in the women who lived in the greenest areas, compared with those in the least green areas. A study in the Netherlands found a lower prevalence of diseases in areas with more green space, including coronary heart disease and diabetes. In a cross-sectional study of 11,404 adults in Australia the odds of hospitalization for heart disease or stroke was 37% lower, and the odds of self-reported heart disease or stroke was 16% lower, among adults with highly variable greenness around their home, compared to those in neighborhoods with low variability in greenness. The odds of heart disease or stroke decreased by 7% per unit with every 25% increase in the level of greenness. In an interesting experiment where 14 children undertook two, 15 min bouts of cycling at a moderate exercise intensity while in one situation viewing a film of cycling in a forest setting and another with no visual stimulus. The systolic blood pressure (the top or higher number) 15 minutes after exercise was significantly lower following green exercise compared to the control condition. So if it works for kids it should also work for us we get older.

The rise in obesity is well documented and while there are many contributing factors a systematic review of green space research from sixty studies reported the majority (68%) of papers found a positive association between green spaces and obesity-related health indicators. One study found that increased vegetation was associated with reduced weight among young people living in high population densities and across eight European cities, people were 40% less likely to be obese in the greenest areas. Overall, the majority of studies found some evidence of a relationship with weight and green space. The lower rates of obesity, adverse health and improved health outcomes may be attributable to higher levels of physical activity, such as neighborhood walking which is positively influenced by the natural environment. Walking is the most popular physical activity particularly as we age, and levels of recreational walking have been linked the distance to and attractiveness of local parks and ovals.  Many studies have reported that adults with access to a large high-quality park within walking distance (within 1600 m) from home have elevated levels of walking and and in general live longer. In a review of 50 studies twenty studies (40%) reported a positive association between green space and physical activity, including older adults.

Being around vegetation can lead to better mental health and less stress, positive emotions, focus and attention, as well as reduced stress. While walking itself can reduce stress, walking in a natural setting provides greater stress-relieving benefits. Accessible green spaces are ‘escape facilities’, and lack of access to green space contributes to poor mental health. Some of the more potent restorative effects of nature relate to being able to ‘get away’ from everyday settings and immerse oneself in an extensive natural setting that creates a sense of being in a ‘whole other world’.

Perhaps as we decide to age healthier we need to spend more time near green spaces.

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Fasting reverses Type 2 diabetes

Fasting reverses Type 2 diabetes

Despite what we are often told the overwhelming evidence shows that Type 2 diabetes is a diet and lifestyle illness. It also shows that when you reverse the conditions that caused it the disease is also reversible.

Type 2 diabetes (T2D) is a chronic disease closely linked to the epidemic of obesity that requires long-term medical attention to limit the development of its wide range of complications. Many of these complications arise from the combination of resistance to insulin action, inadequate insulin secretion, and excessive or inappropriate glucagon secretion. Approximately 10% of the population of the USA and Canada have a diagnosis of T2D, and the morbidity and mortality rates associated with it are fairly high. The economic burden of T2D in the USA is $245 billion and around $20 billion in Australia.

This case documents three patients referred to the Intensive Dietary Management clinic in Toronto, Canada, for insulin-dependent type 2 diabetes. It demonstrates the effectiveness of therapeutic fasting to reverse their insulin resistance, resulting in cessation of insulin therapy while maintaining control of their blood sugars. In addition, these patients were also able to lose significant amounts of body weight, reduce their waist circumference and also reduce their glycated haemoglobin level.

These three cases exemplify that therapeutic fasting may reduce insulin requirements in T2D. Given the rising cost of insulin, patients may potentially save significant money. Further, the reduced need for syringes and blood glucose monitoring may reduce patient discomfort.

Therapeutic fasting has the potential to fill this gap in diabetes care by providing similar intensive caloric restriction and hormonal benefits as bariatric surgery without the invasive and dangerous surgery. During fasting periods, patients are allowed to drink unlimited amounts of very low-calorie fluids such as water, coffee, tea and bone broth. A general multivitamin supplement is encouraged to provide adequate micronutrients. Precise fasting schedules vary depending primarily on the patient’s preference, ranging from 16 hours to several days. On eating days, patients are encouraged to eat a diet low in sugar and refined carbohydrates, which decreases blood glucose and insulin secretion.

This means that patients with T2D can reverse their diseases without the worry of side effects and financial burden of many pharmaceuticals, as well as the unknown long-term risks and uncertainty of surgery, all by means of therapeutic fasting.

 

Source http://casereports.bmj.com/content/2018/bcr-2017-221854.full

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A Pecan a day keeps the diabetes and cardiovascular disease away.

A Pecan a day keeps the diabetes and cardiovascular disease away.

A large amount of evidence has shown a high intake of tree nuts is associated with a reduced risk of cardiovascular disease (CVD), mortality from type 2 diabetes (T2DM), and all-cause mortality.

In this study after 4 weeks on a pecan-rich diet the researchers saw beneficial changes in serum insulin, insulin resistance (HOMA-IR) and beta cell function (HOMA-β) as well as cardiometabolic disease. That is a significant reduction in the risk of diabetes2, heart attacks and stroke.

Cardiovascular diseases (CVD) are a leading cause of death worldwide, and is primarly caused by inflammation and oxidation. Within the past few decades, there has also been a dramatic increase in diet-related chronic diseases related to CVD risk, i.e., diabetes, obesity, and hypertension, in both industrialized and developing nations. The problem is only getting worse even though we spend more money on pharmaceuticals and the medical system than ever before. Increased production of reactive oxygen species, oxidative stress, and inflammation, are the leading causes of type 2 diabetes mellitus (T2DM), arterial hypertension, and dyslipidemia.

A growing body of evidence has shown that a high intake of nuts (all types) is associated with a reduced risk of CVD development, all-cause mortality, and mortality from diabetes. Indeed, a nut-containing diet also contributes to weight control and weight loss despite the large number of calories.

Bioactive compounds present in nuts, include essential fatty acids, vitamins and minerals, fiber, and phytochemicals, have all been shown to reduce inflammation, improving vascular reactivity as well as fasting glucose and insulin sensitivity, and by lowering oxidative stress. Numerous studies have now shown that consumption of nuts is effective in reducing oxidative stress and inflammation. Other studies have shown frequent nut consumption is associated with lower concentrations of inflammation (CRP, IL-6) and some endothelial (the artery lining) markers in clinical trials. In a study of 5,013 participants, a greater intake of nuts was associated with lower amounts of inflammatory biomarkers. Subjects with nut intake of five or more times per week had a 20% nearly 20% reduction in inflammation compared to those who never or almost never consumed nuts. Pistachio nuts, for example, reduce oxidative stress and inflammation. Pistachio kernels have anti-inflammatory and antioxidant properties at lower doses than reported previously and decreased inflammation (TNF-α and IL-1β) in a dose-dependent way. That is, the more the participants consumed, the lower the inflammation.

EAT MORE NUTS

But not peanuts and cashews

For much more information on how to reverse diabetes and cardiovascular disease (and all chronic illness) “Overcoming Illness” our latest book is a must read.

https://www.drdingle.com/collections/frontpage/products/overcoming-illness-pre-order

 

Source

A Pecan-Rich Diet Improves Cardiometabolic Risk Factors in Overweight and Obese Adults: A Randomized Controlled Trial

Diane L. McKay 1,*, Misha Eliasziw 2, C. Y. Oliver Chen 1 and Jeffrey B. Blumberg 1http://www.mdpi.com/2072-6643/10/3/339/htm

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Another study shows artificial sweeteners help put on weight

Another study shows artificial sweeteners help put on weight

Advice on the artificial sweeteners are constantly dolled out to people from well meaning nutritionists, diabetic and heart associations around the world without looking at the science.

Weight loss is not just about calories in and calories out it is about the quality of the food and how your body uses it to its advantage or not. If it were just the balance between the calories then low fat, low calorie and artificial sweeteners would all work but hey don't. As yet another big study shows.

This study from the University of Manitoba in Canada brought the information together from 37 different studies and found people who consume artificial sweeteners weren't losing weight, and the longer studies which observed people for up to 10 years found they were putting on weight. Consumption of nonnutritive sweeteners was associated with increases in weight and waist circumference, and higher incidence of obesity, hypertension, metabolic syndrome, type 2 diabetes and cardiovascular events compared to others who weren't using sweeteners.

While there is no doubt sugar consumption is fueling the global obesity epidemic epidemic it seems these non nutritive artificial sweeteners are also stoking this fire. Research which I have written about extensively in my book "Unlock Your Genes For Weight Loss" (https://www.drdingle.com/collections/book-sales/products/unlock-your-genes-for-weight-loss) has now shown these nonnutritive sweeteners paradoxically help put on weight even without any extra calories. And have have been shown to adverse effects on glucose metabolism, gut microbiota and appetite control and animal studies have shown that chronic exposure to nonnutritive sweeteners leads to increased food consumption, weight gain and adiposity.

Despite this overwhelming a evidence the position of the Academy of Nutrition and Dietetics is that nonnutritive sweeteners can help limit energy intake as a strategy to manage weight or blood glucose.

In our courses and our book we show the science behind weight loss is about the quality of the food you eat not the calories. Certain foods talk to you genes to get you to put on weight while other foods help you lose weight and regain your health.

http://tix.yt/permanentweightloss

 Source

http://www.cmaj.ca/content/189/28/E929

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Dr Peter Dingle’s South West WA Wellness Tour

Dr Peter Dingle’s South West WA Wellness Tour

Hope you can make it to one of our talks

Toxic Overload

October 16, 7.00 pm

Harvey

http://tix.yt/toxicoverloadharvey

 

Toxic Overload

October 17, 7.00 pm

Dalyellup

http://tix.yt/toxicoverloaddalyellup

 

Your Gut Health, Microbiome and Probiotics

October 18 2017

Bunbury turf club

Blair Street Bunbury 6230 Australia

7.00-9.00 PM each night

http://tix.yt/gutmicrobiomeprobioticsbunbury

 

7 Steps To Permanent Weight Loss 

October 19 2017

Bunbury turf club

Blair Street Bunbury 6230 Australia

7.00-9.00 PM each night

http://tix.yt/weightlossbunbury

 

Toxic Overload

October 20, 9.30 am

Leshenault

http://tix.yt/toxicoverloadleshanaultam

 

Toxic Overload

October 20, 7.00 pm

Leshenault

http://tix.yt/toxicoverloadleshanaultpm

 

 

Toxic Overload

October 23, 7.00-9.00 pm

Dunsborough

http://tix.yt/toxicoverloaddunsborougham

 

 

Toxic Overload

October 24, 9.30 -11.30 am

Dunsborough

http://tix.yt/toxicoverloaddunsboroughpm

 

 

Your Gut Health, Microbiome and Probiotics

October 24, 2017

Dunsborough

St George Community Care 48 Gibney Street

 http://tix.yt/gut-healthprobioticsdunsborough

 

Albany

Dog Rock Motel seminar room

303 Middleton Road Mount Clarence 6330

7.00-9.00 PM each night

 

October 26, 2017

Your Gut Health, Microbiome and Probiotics

http://tix.yt/gutmicrobiomeprobioticsalbany

 

October 27 2017

Dangerous Beauty. The toxic truth about cosmetics and personal care products

http://tix.yt/dangerousbeautyalbany

 

October 28 2017

The 7 steps to permanent weight loss

http://tix.yt/weightlossalbany

 

Toxic Overload

We are now surrounded by long list of modern day toxic chemicals in our homes and the personal care products that are impacting on our health.  These poisons and potions are playing their role in making us sick and are linked with the increase in disease like breast cancer, hormone imbalances, thyroid problems and even infertility. Even at “so called” normal levels these chemicals contribute to diseases such as fatigue, depression, stress and anxiety and are linked with diabetes, cardio vascular disease, cancer, estrogen and hormone havoc and weight gain.

This presentation will change your attitudes to many things around you and your home, how you clean and what you put on your skin and empower you to make some simple changes to improve your health. We’ll show you that with a few simple modifications you can easily improve the health status of your home, your wellbeing and that of your family.

 

Gut Health, Microbiome and Probiotics.

Probiotics and a healthy microbiome in our digestive tract is now recognised as one of the most critical conditions for our health and wellbeing. While it is obvious when it comes to many digestive disorders recent research has shown it can be involved in virtually every form of chronic illness. A study in 2016 for example confirmed that up to 50% of Parkinson’s disease can be related to an unhealthy gut microbiome. While many skin conditions like eczema, psoriasis and even acne as well as Alzheimer’s, MS, allergies, diabetes type 1 and 2 and high blood pressure are all related to a healthy gut. Even weight gain and weight loss is influenced by your gut microbiome. Both directly and indirectly a healthy gut can determine how healthy you are and even how much weight you put on. However, a healthy gut is determined by many more factors than just supplementing with probiotics or eating yoghurt.

In this one night presentation you will learn about the importance of gut health as well as what steps you can take to improve. This night is a must to see.

 

7 Steps To Permanent Weight Loss 

Diets, counting calories and low fat foods don’t work because they are working against your genes. These diets are going against millions of years of evolution. Studies on these types of diets show impaired mental performance, poor immediate memory and slower reaction times, they lose more muscle and develop metabolic and immune system disorders. Even more disturbing people on these diets lose muscle, end up putting on more weight and die younger.

The reason is that these Diets focus on the wrong thing. They ignore the genetic, biochemical and nutritional needs of your body so they can never succeed.

Learn the secrets of weight loss and the language of talking to your genes. Learn to retune your genes to lose extra kilos of weight without dieting.

Dr Dingle will show you by focusing on nutrient dense foods, supplementation, the right protein foods, probiotics and eliminating toxins you can unlock your genes for weight loss and wellbeing without dieting and exercise.

 

Dangerous Beauty. The toxic truth about cosmetics and personal care products

(Albany Only)

The personal care and cosmetic products you use directly influence the health of your family. These products impact their hormone levels and thyroid function and are linked with weight gain. These chemicals are linked with Estrogen overload and hormone imbalances, Breast and prostate cancer, Thyroid dysfunction and hypothyroidism, Impaired immune system, Skin ageing, infertility and testosterone in males and so much more.

Most Personal care products contain parabens, phthalates, solvents, mineral oils and other hormone disrupting chemicals and you won’t even know it because they may be a “secret ingredient” or even formaldehyde hidden under another name.

We now know that many of these toxic chemicals pass through the skin and into the blood where they can accumulate and cause damage and can pass into the placenta and accumulate in breast tissue.

Every application increases the risk and exposure and of greatest concern is that it is young women and girls who are most exposed to these toxins. But no one is exempt. Even girls of 5 and 6 are showing up with high concentrations of these toxins.

The good news is that by learning a little bit and avoiding these chemicals and making a few simple changes to your lives you can make a big difference to the health of your family. Your choices today have the power to affect fertility, breast cancer and weight gain even for the next few generations.

At this presentation you will find out what you can do to protect your family health, what to avoid and what is ok.

Dr Peter Dingle PhD

Exploding old belief systems, Dr Dingle dispels myths and confusion around health and how to create long lasting wellbeing. He puts the real facts at your fingertips, then provides you with personalised options to ensure your choices get you the best out of your future.

Nobody knows wellness like Dr Peter Dingle, Australia’s most engaging and innovative thought leader on the topics of health, wellness and weight loss who presents cutting-edge science in a bold, courageous, humourous and straight-shooting manner.

Dr Dingle is Australia's most popular and qualified professional speaker. He holds 2 Degrees in Science and a PhD, 21 years as an academic at Murdoch University and written 15 books on health and wellness.

Dr Dingle has a unique ability to entertain, educate and involve simultaneously. A natural entertainer, Dr D transports delighted audiences on a journey of truth and laughter that will empower them to optimize energy and health, find better life balance and their health

Dr Peter Dingle is known both in Australia and around the world as one of the most impactful and engaging thought leaders in the Health and Wellness Movement.  Over the last 30 Years he has helped hundreds of thousands of people better their lives by cutting through medical and health myths to give the real facts on evidence-based wellness.

 

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The Essential Sleep (Part 1)

The Essential Sleep (Part 1)

In today’s busy and hectic society many see sleep as a luxury rather than what it is – a necessity.  More and more people are working overtime, and shift work trying to juggle a busy family life around their work.  Along with this, it is not unusual for both parents to be working full time.  The advent of our 24/7 society has pushed regular sleep to the side. Because of this, many men and women (and even children) wrongly consider sleep a waste of time. 

Sleep is an essential element of the human body, without it we cannot survive. Getting enough sleep is associated with energy, joy, optimistic thinking and coping with negative emotions. Despite this almost 90 percent of Australians suffer from some type sleep disorder at some stage of their lives.  Of these, 30 percent suffer from severe sleep disorders.  Very few people regularly enjoy the amount or quality of sleep that they need.  The estimated economic costs to the country from this are between $3 billion and $7 billion annually.  There are also huge, unmeasured physical, psychological, emotional and social costs. 

Sleep is complicated in the way that there are many different factors that influence the effectiveness of sleep. It’s not just duration that determines the effectiveness of said sleep, factors such as quality, frame of mind and deepness all contribute to the maximum desired outcome and even our perception of how we sleep. Many factors can play a part in the quality and quantity of our sleep and to maximise our sleep time an understanding of this is essential.     

On average a healthy person will spend around one third of their life sleeping (Duman et al, 2009).  Sleep is considered a natural periodic state of rest for the mind and body, in which the eyes will usually close and consciousness is completely or partially lost resulting in a decrease in bodily movements and responsiveness to external stimuli (Blanch et al, 2009). Inadequate hours of good quality sleep leads to a disruption to vital biological processes resulting in a decrease in cognitive function mental and physical health (Anderson et al, 2009) including impaired work performance due to a decrease in attention, judgement and responsible decision making (Volkow, 2009). 

Why we sleep

Mammals are naturally diurnal animals and sleep for humans are broken into two distinct phases. These phases, Non Rapid Eye Movement (NREM) and Rapid Eye Movement (REM), represent the depth of sleep and electrical activity in the central nervous system (CNS) (Cirelli & Tononi, 2008). However, sleep is a heightened anabolic state where rejuvenation of many organ systems occurs, especially the immune and nervous systems. NREM is further broken into phases one to three during which have different waves of sleep and cognitive perceptions, phase one for example is associated with hyper‑CNS responses. During this phase the body may quickly jerk out of steep and this will be felt as a falling sensation (Walsh, 2009). Various genetic mutations have been associated with sleep including DEC2 mutations that lower the sleep requirement from eight hours to six and the 600072 prion gene that predisposes to Fatal Familial Insomnia (Kniff in, 2009; McKusick and Kniffin, 2009). The natural circadian rhythms of the body are a result of variations in levels of circulating melatonin hormone, from the pineal gland, and also adenosine levels which increase over the course of the day (Imeri & Opp, 2009).

Among the theories on why humans sleep, scientists have proposed the following:

Sleep may be a way of recharging the brain. The brain has a chance to shut down and repair neurons and to exercise important neuronal connections that might otherwise deteriorate due to lack of activity or over activity.

Sleep gives the brain an opportunity to reorganize data to help find a solution to problem, process newly learned information and organize and archive memories.

Sleep lowers a person’s metabolic rate and energy consumption.

The cardiovascular system also gets a break during sleep. People with normal or high blood pressure experience a 20 to 30% reduction in blood pressure and 10 to 20% reduction in heart rate.

During sleep, the body has a chance to replace chemicals and repair muscles, other tissues and aging or dead cells.

In children and young adults, growth hormones are released during deep sleep (World Federation of Sleep Research and Sleep Medicine Societies

Immune function is highest when we sleep

Detoxing. There appear to be “hidden caves” inside the brain, which open up during sleep, allowing cerebrospinal fluid (CSF) to flush out potential neurotoxins, like β-amyloid, which has been associated with Alzheimer’s disease. The research discovered “hidden caves” inside the brain, which open up during sleep, allowing cerebrospinal fluid (CSF) to flush out potential neurotoxins, like β-amyloid, which has been associated with Alzheimer’s disease. The interstitial spaces in the mouse’s brain took up only 14% of the brain’s volume while it was awake. Yet, while it slept, this increased by almost two-thirds to take up fully 23% of the brain’s total volume. The effect is that potential neurotoxins, like β-amyloid, are cleared twice as fast during sleep as during waking. While many neurological diseases, like strokes and dementia, are associated with problems sleeping. It could be that lack of sleep, and restriction of the brain’s cleaning system, may cause toxic metabolites to building up, leading to long-term damage.

Most likely we sleep for a combination of these reasons

 

Part 2 and more coming

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Essential Sleep (Part 8). Sleep and the immune system

Essential Sleep (Part 8). Sleep and the immune system

Sleep, like most other processes in our body, is mediated by the interaction of cytokines and chemokines with neurotransmitters (Dilger & Johnson, 2008). During infection our sleep patterns change and interactions of cytokines, especially IL‑1 and IL‑1 2 and the neurotransmitter serotonin amplify (Dantzer et al. 2008; Lange et at. 2006). During sleep, it has been suggested that, the synapses not used during the day's activities are given an opportunity to prime and regenerate, cognitive function also rejuvenates, memories are consolidated and on a cellular level glycogen stores can re‑fuel. However, sleep deprivation has been associated with inflammatory based diseases including obesity, Cardiovascular Disease and Diabetes (lmeri & Opp, 2009).

 

Sleep deprivation has been shown to further enhance end stage renal disease, decrease vaccine efficacy as attested with both Influenza and Hepatits A vaccines, prolong wound healing, lengthen critical care stays and enhance depression or other psychiatric disorders (Lange et al. 2003; Miller et al. 2004; Koch et al. 2009).

Several recent studies report that reducing sleep to 6.5 or fewer hours for successive nights causes potentially harmful metabolic, hormonal and immune changes.  All of the changes are similar to those detected in the normal aging process (Cobb, 2002) and so sleep deprivation could be the biggest indicator of how long you live (Sateia, et al., 2004).  There is a strong link between sleep deprivation and low immune system function (Redwine, et al., 2003).  A reduction of sleep makes people more prone to infection and potentially more prone to cancer; one study found that poor sleep was associated with a 60 percent increase in breast cancer. 

In one study of 153 volunteers who spent less time in bed, or who spent their time in bed tossing and turning instead of snoozing, were much more likely to catch a cold when viruses were dripped into their noses, while those who slept longer and more soundly resisted infection better. The study showed that even relatively minor sleep disturbances can influence the body's reaction to cold viruses ( Cohen et al  Archives of Internal Medicine). The men and women who reported fewer than seven hours of sleep on average were 2.94 times more likely to develop sneezing, sore throat and other cold symptoms than those who reported getting eight or more hours of sleep each night. Volunteers who spent less than 92 percent of their time in bed asleep were 5 1/2 times more likely to become ill than better sleepers, they found.

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Study shows more coffee helps reduce muscle wastage in ageing men.

Study shows more coffee helps reduce muscle wastage in ageing men.

Sarcopenia is an age-related loss of muscle mass and strength. Coffee has antioxidant and anti-inflammatory properties that have been shown to be inversely related to the mechanism of sarcopenia. In animal studies coffee attenuated the reduction of age-related muscle weight and muscle power, and stimulated regeneration of injured muscle compared to controls. Furthermore, pro-inflammatory mediators such as tumor necrosis factor-alpha and interleukin 6 decreased after coffee treatment

In this study with a sample consisted of 1,781 men who were at least 60 years of age, compared to the group of individuals who drank less than one cup of coffee a day, people who consumed at least 3 cups showed a 57% decreased sarcopenia. Good news for the coffee drinkers was that the decrease was not significant when the daily coffee consumption was 1 or 2 cups. The results of this study suggest that consuming at least 3 cups of coffee per day was associated with a lower prevalence of sarcopenia in elderly elderly men.

Coffee has phenolic compounds such as chlorogenic acid and caffeic acid that have strong antioxidant activity and anti-inflammatory effects. A number of studies have now shown habitual coffee consumption is associated with lower prevalence of diabetes or pre-diabetes, insulin resistance, stroke, Parkinson's disease, and cardiovascular disease. There is also evidence that coffee consumption is associated with decreased risks for some types of cancer. Not to mention the antiaging effect I recently reported on my posts.

Sarcopenia is the progressive loss of muscle mass and strength as we age. Several factors are related to the pathogenesis of sarcopenia. Age-related changes such as decreased levels and sensitivity of anabolic hormones, lack of physical activity, nutritional deficiencies, and comorbid diseases all contribute to the onset and progression of sarcopenia. These changes are hypothesized to lead inflammation with increased circulating levels of inflammatory cytokines, oxidative stress, suppressed muscle autophagy, and increased apoptosis by altering intra- and extracellular processes. In addition, oxidative metabolism generates reactive oxygen species, which alters skeletal muscle mitochondrial DNA and can lead to sarcopenia.

Source

https://synapse.koreamed.org/DOIx.php?id=10.4082/kjfm.2017.38.3.141

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