Did you know that not getting enough zzz’s can actually make you hungrier? According to sleep scientist Matt Walker, the relationship between what you eat and your sleep is a two-way street. Here’s why understanding it can help you improve your overall health.
Sleep — we spend one-third of our lives doing it, but what exactly do we get out of it? And how can we do it better? In this TED series, sleep scientist Matt Walker uncovers the facts and secrets behind our nightly slumber. (Made possible with the support of Oura) Check out more episodes on TED.com: https://go.ted.com/sleepingwithscience
Although growing older comes with a number of major life changes, science can help inform the things we do in the here in and now to forestall the most serious features of the aging self, promoting healthspan and not just lifespan.
- Build Muscle – Muscle mass is one the best predictors of health and longevity. Muscle tissue is known to release its own chemicals called myokines, which can have benefits that span cognition, immunity and anti-cancer activity. By performing regular, resistance-based exercise that prioritizes strength, we can delay the loss of bone density and risk of physical injuries.
- Vitamin D – Commonly known as the sunshine vitamin, vitamin D is in fact a critical hormone that helps maintain healthy bones, boost our immune system and improve our cardiovascular function. With age, the production of vitamin D in the skin can become less efficient, so if we don’t spend enough time outdoors, our risk of vitamin D deficiency may increase.
- Neurodegenerative Diseases – One of the most unsettling aspects of aging is the potential for neurodegenerative disease. These conditions are increasingly prevalent in those with diabetes, suggesting that the brain’s blood flow and energy supply may be compromised. Research indicates that regular physical exercise, a healthy whole foods diet and staying intellectually active could at least slow the rate of decline.
- Mindfulness – As we get older, major arteries can become thicker and less flexible, leading to increased blood pressure and undue strain on the heart. A regular mindfulness practice such as yoga or meditation has been shown to stem the release of stress hormones like cortisol and adrenaline. By freeing us from this “fight-or-flight” state, this habit can improve blood flow and reduce the risk of heart attack and stroke.
- Stay Social – As social animals, maintaining a strong sense of community and close personal relationships into old age are underestimated contributors to longevity. While social isolation in seniors can result in significant physical and mental decline, research suggests that close loved ones offer important emotional support and behavioral modifications that can overcome periods of high stress.
- Metabolism – “My metabolism is slowing down!” That’s what we often hear, as the aging body becomes less effective at using energy, placing us at risk of obesity and type 2 diabetes. By maintaining our muscle mass and reducing sugar consumption, we can support hormonal health, preserve our metabolism and keep our vitality into those advanced years. As scientists continue to find ways to extend our lives, paying attention to these keys to healthy aging can help increase the quality of those extra years.
Thyroid stimulating hormone (TSH) is one of a series of regulatory hormones to come from the pituitary gland, often called the “master gland“ of the body. Most of the pituitary hormones are released upon signals from the hypothalamus, part of the real master coordinator of the body, the brain.
TSH Instructs the Thyroid gland to produce more Thyroid hormone. When more Thyroid hormone is produced, The increase of Thyroxin in the bloodstream causes the TSH level to drop.
Our metabolism is full of these servomechanisms which control the level of critical substances. When the thyroid does not function properly, and the thyroid level drops, the TSH is increased. An elevated TSH it is presently the best test we have for hypothyroidism.
Conversely, when there is excessive thyroid activity (hyperthyroidism), the TSH level drops to vanishingly low amounts. Tomorrow the subject will be thyroxin.
Adrenaline (epinephrine) was first discovered when the adrenal gland was ground up and injected, producing an increase in the pulse rate. it has a myriad of uses, and often In emergencies when speed of injection is of great importance. You may you recall the controversy when the price of EpiPen was jacked up to ridiculous levels.
Adrenaline is intimately involved with cortisol in emergency stress reactions. Adrenaline increases cortisol production, and cortisol increases the number of cell membrane adrenoreceptors. Adrenaline is much more rapidly acting, and cortisol sticks around for a while keeping the stress response going.
Adrenaline produces a myriad of responses that are beneficial when you’re trying to run away from that sabertooth tiger. Just like cortisol, it increases the pulse rate, blood pressure, blood sugar and heart rate. It opens up the bronchial tubes so you can breathe better, and also increases muscle strength and alertness, with a negative affect.
As mentioned in the article on cortisol, stress has a negative connotation at present, even though it was vital to our survival as a species. I can’t tell you how many shots of adrenaline I gave to my asthmatic patients. Medications to prevent asthma are much more numerous these days and adrenaline is rarely needed for Asthma any more.
Adrenaline is still very useful, however, in cardiac arrest, and Anaphylactic reactions. You may recall having read about Anaphylactic reactions from the Propylene glycol in some Covid immunizations.
In the long run You will do better to keep your stress levels down. Try to avoid talking about family affairs, religion, and politics.