Take a Break: Create a Calming Bottle

These go by many different names, sensory bottles, relaxation jars, meditation jars, time out bottles etc. Regardless, the goal is the same, they encourage the viewer to calm their mind, and focus as the glitter descends. These are helpful to destress at work or anytime you need a “brain break.”

 

The simplest recipe is a jar which you fill with water and glitter. While that works, the “floating effect” lasts a lot longer if you use clear glue. The more glue you add the thicker the water will be. Use a combination of glitter (chunky and super fine) and objects. Note that the heavier the object the quicker they sink.

 

 

Make a jellyfish in a bottle 

 

Not interested in today’s activities, try the Take a Break Pinterest Board.

Life with Chronic Conditions & Covid-19: I’m vaccinated but am I at risk?

Recently two of my sons’ friends, who were fully vaccinated, contracted Covid. They live in New York City and the state of NY recently announced that about 8.7 thousand cases of Covid have occurred in the 11 million people that were vaccinated-basically less than 1%.

 

Since July 1, 127 people connected to the Olympics including athletes, officials and contractors have tested positive. It seems that number is being reported daily along with the medal count. 

 

So what does this mean for those affected by a chronic condition and have been fully vaccinated?

 

Before going over some of the basics, keep in mind that the Olympic athletes are being tested daily and 80% of them are fully vaccinated. That noted, vaccinated athletes, with no symptoms, have tested positive. 

 

Keep in mind that with each passing day, we’re learning more about this virus. In short, what’s posted below is what we know as of July 24, 2021.

 

• The Delta variant of Covid is now the predominant strain and it’s about 60% more contagious than the Alpha version (UK variant) and more likely to cause illness and even death. As infectious disease physician Catherine O’Neal noted at a Louisiana Governor’s press conference, "The delta variant is not last year's virus, and it's become incredibly apparent to healthcare workers that we are dealing with a different beast."

 

• The Delta variant is expected to steadily increase through the summer and fall, peaking in mid-October. Projections from the Covid-19 Scenario Modeling Hub,  a consortium of researchers working in consultation with the Centers for Disease Control and Prevention, offers four scenarios for its projections — varying based on what percent of the population gets vaccinated and how quickly the delta variant spreads.

 

• It spreads faster: While older versions of the virus spread from one person to two or three others, the Delta variant is being spread from one person to six others. Those who are not vaccinated are more likely to develop severe disease doubling the odds for hospitalization and even death.

 

• The primary purpose of the Covid vaccines is to prevent sickness. Vaccines are very effective at preventing death and severe illness from the disease—but they’re not foolproof in preventing infection. They are highly effective but both doses of mRNA (Moderna and Pfizer) vaccines and the one shot of Johnson & Johnson must be given.

• The Covid vaccines are effective against the Delta variant. Data from the United Kingdom show that a single dose of vaccine is only about 31% effective at preventing illness with Delta, and 75% effective at preventing hospitalization.  After two doses, the vaccines are still highly effective — even against Delta — reaching 80% protection for illness, and 94% for hospitalization.

• Vaccine breakthrough cases are expected: No vaccine is 100% effective. Asymptomatic infections among vaccinated people will also occur. According to a CDC report for July 12, 2021, of the hospitalized or fatal vaccine breakthrough cases reported, 75% were 65 or older and 49% were female.

 

• A third/second vaccine for those who are most at risk? The current understanding is that the vaccine efficacy may be decreased for people on immunosuppressant drugs or have a weakened immune system due to disease such as cancer, HIV, an organ transplant or have/had an autoimmune condition. Covid 19 Vaccines and Immunocompromised People: Fully Vaccinated and Not Protected.   Such patients may need second or third doses of a vaccine, depending on which vaccine they received. (The mRNA vaccines from Moderna and Pfizer-BioNTech require two doses, while the Johnson & Johnson vaccine requires just one.).

 

Israel has already begun offering a third dose of the Pfizer vaccine to people with weakened immune systems. While the vaccines do still appear to cut the risk of hospitalization and death in immune-compromised people, "clearly there's a gap between those patients and those with normal immune systems," said an occupational medicine expert, Dr. Melanie Swift, co-chair of the Mayo Clinic's Covid-19 Vaccine Allocation and Distribution Workgroup.

 

On July 22, the Advisory Committee on Immunization Practices met to discuss whether a third/second vaccine be given. They will also be discussing whether the general population should receive a booster. The committee is not scheduled to vote on a recommendation about administering additional doses. That could be decided at a later meeting.

 

• Public Health Experts Calling for the Return to Masking: With surging cases during the summer months, considered the “low season” for Covid, flu and colds, public health officials are asking the CDC to reverse their May policy for vaccinated people that stated that masks were  no longer needed for this group . With the slowing down of vaccinations and the increasing cases due to the Delta variant, doctors and public health experts are saying the CDC let up on masking too early.

 

• Protect Yourself: Continue to wear a mask and social distance. Socialize outside as much as possible. Wash hands frequently. Don’t be afraid to ask if people are vaccinated. This is not a HIPAA violation. As we get closer to fall expect to see many more places re instating masking and social distancing requirements. The American Academy of Pediatrics issued new COVID-19 guidelines for schools recently and is  recommending that everyone over age 2 should wear masks, even if they have been vaccinated.  Vax it and Mask it

 

 

 

 

Take a Break: Try the Down Shift Coloring Book

I’ve written a fair amount about the Blues Zones, the place where people live long and productive lives. They recently posted some lovely pages to download and color. Seems like the perfect activity for these hot sticky days. Here’s the link.

 

For something to do with these colored pages, check out a take a break post from several years ago- Make something from Coloring Pages.

 

Not interested in today’s activities, try the Take a Break Pinterest Board.

Journal Watch July 2017

 

COVID

New Data on COVID-19's Cognitive Fallout: Patients hospitalized with COVID-19 experience cognitive and behavioral problems post-discharge, new research shows. "We showed that cognitive and behavioral alterations are associated with COVID-19 infection within 2 months from hospital discharge and that they partially persist in the post-COVID phase.” Congress of the European Academy of Neurology (EAN) 2021.

 

Profound Brain Changes Found in Patients Who Died of COVID-19: The most comprehensive molecular study to date of brain tissue from people who died of COVID-19 provides clear evidence that SARS-CoV-2 causes profound molecular changes in the brain, despite no molecular trace of the virus in brain tissue. The study was published online June 21 in Nature.

 

COVID Pandemic Fuels a Drop in US Life Expectancy: Average U.S. life expectancy dropped by almost two years from 2018 to 2020, largely because of the coronavirus pandemic. Minorities experienced a decline several times that of white Americans, according to a new study published in The BMJ.

 

23% of Patients With COVID Report Long-Haul Symptoms: "Many patients recover from COVID-19 within a few weeks, but some exhibit persistent or new symptoms more than four weeks after first being diagnosed," with some displaying symptoms up to nine months later, a study by the nonprofit FAIR Health said. A month after diagnosis, about 50% of hospitalized patients reported symptoms, compared to 27.5% of patients who had symptoms and weren't hospitalized and 19% who were asymptomatic. The top post-COVID symptoms were pain, breathing difficulties, hyperlipidemia (high cholesterol), fatigue, malaise, and hypertension. The most common mental health conditions reported were anxiety, depression, adjustment disorders and tic disorders. The risk of death 30 days after COVID diagnosis was 46 times higher for patients who were hospitalized and discharged than for patients who weren't hospitalized.

 

Arthritis Drug Tocilizumab Gets FDA EUA for Severe COVID-19: The US Food and Drug Administration (FDA) issued an emergency use authorization (EUA) for the arthritis drug Tocilizumab (Actemra) for adults and children aged 2 years and older who are hospitalized with severe COVID-19 and are being treated with systemic corticosteroids and supplemental oxygen, noninvasive or invasive mechanical ventilation, or extracorporeal membrane oxygenation. The drug is not authorized for use in outpatients with COVID-19.

 

FDA Adds Myocarditis Warning to mRNA COVID-19 Vaccines: The FD) is adding a warning to the fact sheets for the Pfizer/BioNTech and Moderna mRNA COVID-19 vaccines as medical experts continue to investigate cases of heart inflammation, which are rare but are more likely to occur in young men and teen boys. The incidents are more likely to follow the second dose of the Pfizer or Moderna vaccine, with chest pain and other symptoms occurring within several days to a week, the warning will note.

 

Nearly All COVID Deaths in US Are Now Among Unvaccinated: An Associated Press analysis of available government data from May shows that "breakthrough" infections in fully vaccinated people accounted for fewer than 1,200 of more than 853,000 COVID-19 hospitalizations. That's about 0.1%. And only about 150 of the more than 18,000 COVID-19 deaths in May were in fully vaccinated people. That translates to about 0.8%, or five deaths per day on average. Medscape

 

COVID-19 Vaccines Safe, Effective for Patients With Migraine: It is safe for patients with migraine to receive any of the COVID-19 vaccines without concern about the vaccination interfering with their migraine medications or the medications reducing an immune response to the vaccine, according to a presentation at the American Headache Society's 2021 annual meeting. 

 

The Delta Variant Is a Grave Danger to the Unvaccinated: One half of America is protected. The other is approaching a perilous moment in the pandemic. The New Yorker 

 

Some COVID-19 Survivors Experiencing Distorted Food Smells: Some people who’ve recovered from COVID-19 say they’ve lost their sense of smell or experienced distorted scents, especially with food. Experts say this ailment can affect people’s ability to taste food and do daily tasks. It can even affect people’s moods. There are few treatments for the disorder, although some aroma therapies may help. Healthline

 

Delta Becomes Dominant Coronavirus Variant in US: The contagious delta variant has become the dominant form of the coronavirus in the U.S., now accounting for more than 51% of COVID-19 cases in the country, according to new CDC data. Communities with low vaccination rates are bearing the brunt of new delta cases. Public health experts are urging those who are unvaccinated to get a shot to protect themselves and their communities against future surges.

 

mRNA Vaccines Limit Severity of Rare Breakthrough Infections: In the rare cases of COVID-19 that occur after vaccination, patients are likely to be sick for less time and have milder symptoms than if they were unvaccinated, according to a U.S. study of nearly 4,000 healthcare personnel, first responders, and other frontline workers. NEJM 

 

Regardless of Health Status, Men Do Worse With COVID-19: Men appear more likely than women to experience severe outcomes from COVID-19 regardless of whether the men have underlying health conditions, according to a new study. Researchers in New York City who tracked roughly 5,000 patients of both sexes who were diagnosed in early 2020 found that men were sicker when first diagnosed and had a higher need for intensive care treatment and higher rates of death than women. This was true even though the men on average were younger and less likely than women to have risk factors such as obesity and high blood pressure that previously have been linked with poor COVID-19 outcomes. Communications Medicine

CDC and Pfizer at Odds Over Need for COVID-19 Booster Shots: Shortly after Pfizer announced its intention to seek FDA authorization for a third COVID-19 vaccine shot, the CDC, FDA, and NIH countered with a joint statement the same day saying, essentially, it's still too soon. In a battle of the booster shot statements, the vaccine manufacturer and the US government are drawing very different conclusions based on the evidence to date.

Long Haul' COVID Recovery Worse Than Cancer Rehab for Some: CDC: People experiencing ongoing or "long-haul" symptoms after COVID-19 illness were more likely to report pain, challenges with physical activities, and "substantially worse health" compared with people needing rehabilitation because of cancer, lead author Jessica Rogers-Brown, PhD, and colleagues report. The study was published online today in Morbidity and Mortality Weekly Report (MMWR).

CDC Sees 'New and Concerning Trends' With Delta Variant: The Delta coronavirus strain, now the dominant variant of COVID-19 in the United States, is surging in areas of the country with low vaccination rates. CDC Director Rochelle P. Walensky, MD, said Delta represents a threat to the entire country. "We are starting to see some new and concerning trends, she said during a White House news briefing. "Simply put, in areas of low vaccination coverage, cases and hospitalizations are up. There has also been a spike in cases linked to camping and community events where prevention strategies "are not enforced, she said.

 

Fitbit Stats Show Lingering Physiologic Hit After COVID-19: People infected with SARS-CoV-2 can experience lingering physiologic effects after they recover, according to early data from an ongoing study that is harnessing the power of Fitbits and other wearable trackers to gauge long-term effects of COVID-19 We found a prolonged physiological impact of COVID-19 infection, lasting approximately 2 to 3 months, on average, but with substantial intra-individual variability,"Published online July 7 in JAMA Network Open.

 

Extra COVID-19 Vaccine Could Help Immunocompromised People: People whose immune systems are compromised by therapy or disease may benefit from additional doses of vaccines against SARS-CoV-2, researchers say. In a study involving 101 people with solid-organ transplants, there was a significant boost in antibodies after the patients received third doses of the Pfizer vaccine. None of the transplant patients had antibodies against the virus before their first dose of the vaccine, and only 4% produced antibodies after the first dose. That proportion rose to 40% after the second dose and to 68% after the third dose. The Toulouse University Hospital findings, published on June 23 as a letter to the editor of The New England Journal of Medicine

 

Irregular Heartbeat Can Be a Lingering Effect of COVID-19: A new study has used wearable devices and an app to track how long symptoms like low energy, sleep issues, and elevated heart rate can continue. The researchers found that an elevated heart rate can last as long as 4 months. The DETECT  studyTrusted Source

 

Symptoms for COVID-19, Flu, and Allergies: COVID-19, the flu, a cold, and allergies have different symptoms. The main symptoms of COVID-19 are fever, tiredness, cough, and shortness of breath. Allergies have more chronic symptoms and include sneezing, wheezing, and coughing. The flu has symptoms similar to COVID-19, such as fever and body aches, but influenza usually doesn’t cause shortness of breath. If you have a runny nose or itchy eyes, it doesn’t mean you have the coronavirus. However, if you have a cough, fatigue, and a fever, you might have COVID-19.  Then again, it could also be the seasonal flu. Check with your local health department about testing, vaccination and what symptoms they are seeing that are associated with Covid.

 

Large Remdesivir Study Finds No COVID-19 Survival Benefit

 

Early Heparin Treatment Linked to Lower COVID-19 Mortality

 

Statins, used to reduce cholesterol may reduce Covid-19 severity:  Using anonymized medical records from a national registry, researchers confirmed earlier findings that statins may substantially minimize adverse outcomes from SARS-CoV-2 infection. Plos One

 

 

PAIN        

Connection Between Migraine, Rheumatoid Arthritis: A new study confirms what people with rheumatoid arthritis have already suspected. people with migraine are more likely to develop this type of arthritis. And, on the flip side, people with RA are also more likely to develop migraine.

 

Fatty Acids Found in Fish Can Help Reduce Migraine Pain: According to a new study published in the BMJ measuring the effects of diet on migraine frequency and severity in 182 U.S. participants over 16 weeks, a diet that contains fatty acids found in certain fish- Salmon, tuna, and sardines-can help reduce the frequency and severity of migraine attacks.

 

Multimodal analgesia: The new 'standard of care' for pain control after total joint replacement: a growing body of evidence supports the use of multimodal analgesia - combinations of different techniques and medications to optimize pain management while reducing the use and risks of opioids, according to a paper in The Journal of Bone & Joint Surgery.

 

Western high-fat diet can cause chronic pain: A typical Western high-fat diet can increase the risk of painful disorders common in people with conditions such as diabetes or obesity. Moreover, changes in diet may significantly reduce or even reverse pain from conditions causing either inflammatory pain - such as arthritis, trauma or surgery - or neuropathic pain, such as diabetes. The novel finding could help treat chronic-pain patients by simply altering diet or developing drugs that block release of certain fatty acids in the body. Nature Metabolism 

 

 

COMPLEMENTARY & ALTERNATIVE MEDICINE

People with fibromyalgia substituting CBD for opioids to manage pain: In a study of almost 900 people with fibromyalgia, 70% who used CBD substituted CBD for opioids or other pain medications. Of these participants, many reported that they either decreased use or stopped taking opioids and other pain medications as a result. The Journal of Pain

 

New Study Linking Cannabis to Suicidal Thoughts: According to the findings, which published in JAMA Network Open this week, even people who used marijuana sporadically were more likely to have depression than those who didn’t use marijuana at all. People with underlying mental illness who have a pre-existing risk for suicide ideation may be more likely to use marijuana to treat their symptoms.  It’s unclear if marijuana directly increases a person’s risk of mental illness and suicide ideation. Experts say more research is needed to better understand the link.

 

Mindfulness therapy may help bring on the zzz's The randomised controlled study compared a Mindfulness-Based Therapy for Insomnia (MBTI) with an active Sleep Hygiene, Education, and Exercise Programme (SHEEP) to see if the former could improve sleep outcomes in older adults with sleep complaints. A total of 127 participants, aged 50-80, were randomised and allocated between the two programmes - 65 received MBTI while 62 went through SHEEP. Both interventions consisted of eight weekly sessions which were of two hours duration each. Although sleep quality improved across the board, the study found MBTI to be more effective in reducing insomnia symptoms than SHEEP. Psychological Medicine

 

 

FDA ACTION

• Approved the use of Astepro, an over-the-counter nasal antihistamine, to treat allergy symptoms.

• Approved Rylaze (asparaginase erwinia chrysanthemi (recombinant)-rywn) as a component of a chemotherapy regimen to treat acute lymphoblastic leukemia and lymphoblastic lymphoma in adult and pediatric patients

• Approved emergency use authorization of Actemra (tocilizumab) for the treatment of hospitalized adults and pediatric patients with COVID-19

 

 

PREVENTION: Exercise

Can Aerobic Exercise Improve Cognitive Function and Decrease Alzheimer's Disease Risk? A new study has found evidence that one year of aerobic exercise training improved cardiorespiratory fitness, cerebral blood flow regulation, and memory function in people with mild cognitive impairment.

 

Dancing to music may halt progression of Parkinson’s disease: The results of a new study suggest that dancing to music can halt the progression of physical and psychological symptoms of Parkinson’s. Brain Sciences.

 

Taking the brain out for a walk: If you're regularly out in the fresh air, you're doing something good for both your brain and your well-being. This is the conclusion reached by a longitudinal study. The World Journal of Biological Psychiatry. 

 

High Physical Activity levels may counter serious health harms of poor sleep: Physical activity levels at or above the weekly recommended amounts may counter the serious health harms associated with poor sleep quality, suggests a large long term study. Recommended physical activity level is 150 minutes of moderate intensity activity or more than 75 minutes of vigorous intensity activity a week. Sleep of 0-5 hours was considered poor. British Journal of Sports Medicine

 

PREVENTION: Vitamins/Supplements

Supplements for Weight Loss: Do They Work? A new comprehensive study published in the journal ObesityTrusted Source on June 23 has found that dietary supplements do not result in dramatic weight loss as they claim.  In fact, it’s rare that people who take these supplements lose any weight, the research showed. Journal of Applied Physiology

 

Dietary Supplements for Headaches: Several dietary supplements, including riboflavin, coenzyme Q10, and the herbs butterbur and feverfew, have been studied for headaches and migraine, with some promising results in preliminary studies. However, more rigorous studies are needed before definitive conclusions can be drawn. NCCIH Clinical Digest

 

PREVENTION: Diet/Nutrition

Cup of Coffee May Lower Your Risk of Liver Disease: The study, which published in the journal BMC Public Health on June 22, found that coffee drinkers had a 21 percent reduced risk of liver disease and a 49 percent lower risk of death from chronic liver disease. They suspect the health benefits can be traced to coffee’s anti-inflammatory or anti-fibrotic properties.

 

Ultra-Processed Foods May Increase the Risk of Inflammatory Bowel Disease: Researchers say a regular diet that includes ultra-processed foods increases your risk of developing inflammatory bowel disease (IBD).Foods such as red meat and salty snacks themselves don’t necessarily increase the risk. Rather, it’s the way the foods are processed. You can reduce the amount of ultra-processed foods in your diet by purchasing products with fewer ingredients and by preparing these foods in your kitchen where you don’t use as many additives or preservatives. Prospective Urban Rural Epidemiology (PURE) study The BMJTrusted Source.

 

Can Eating Fermented Foods Help Curb Inflammation? A new study from Stanford School of Medicine suggests that incorporating fermented foods into the diet may help lower inflammation. Experts say eating foods that are fermented such as kefir or kimchi (but not alcohol) can improve overall microbial diversity, which may help lower inflammation.

Eating 3 Servings of Whole Grains a Day May Lower Heart Disease Risk: According to new research published in The Journal of Nutrition, eating whole grains is associated with smaller increases in waist size, blood pressure, and blood sugar. This was true for middle-aged and older adults who ate a minimum of three servings a day. Those who ate less than one-half a serving a day did not fare as well.

What’s in Fast-Food Beef, Fish, and Chicken? It’s Not Always 100% Meat:  They can contain additional additives, such as a textured vegetable protein or a soy product, that make them cheaper to produce.  Health experts say these types of processed meats are less healthy than unprocessed meats. If you’re concerned about the quality of the meat a fast-food establishment is serving, health experts suggest checking the ingredients list on the menu, as it may offer unprocessed options as well as plant-based alternatives. The New York Times investigative report by journalist Julie Carmel was in response to a class-action lawsuit in California filed back in January against the fast-food giant.

 

Switching from Western diet to a balanced diet may reduce skin, joint inflammation: Diet rich in sugar and fat leads to disruption in the gut's microbial culture and contributes to inflammatory skin diseases such as psoriasis. Research shows that switching to a more balanced diet restores the gut's health and suppresses inflammation. ournal of Investigative Dermatology

 

Study shows diet causes 84% drop in troublesome menopausal symptoms--without drugs: A new study, published by the North American Menopause Society in the journal Menopause, found a plant-based diet rich in soy reduces moderate-to-severe hot flashes by 84%, from nearly five per day to fewer than one per day. During the 12-week study, nearly 60% of women became totally free of moderate-to-severe hot flashes. Overall hot flashes (including mild ones) decreased by 79%. 

 

Starting theday off with chocolate could have unexpected benefits: Eating milk chocolate every day may sound like a recipe for weight gain, but a new study of postmenopausal women has found that eating a concentrated amount of chocolate during a narrow window of time in the morning may help the body burn fat and decrease blood sugar levels. 

 

New study links moderate alcohol use with higher cancer risk: A new study has found an association between alcohol and a substantially higher risk of several forms of cancer, including breast, colon, and oral cancers. Increased risk was evident even among light to moderate drinkers (up to two drinks a day), who represented 1 in 7 of all new cancers in 2020 and more than 100,000 cases worldwide. Lancet Oncology 

 

Lab analysis finds near-meat and meat not nutritionally equivalent: A research team's deeper examination of the nutritional content of plant-based meat alternatives, using metabolomics, shows they're as different as plants and animals. Beef contained 22 metabolites that the plant substitute did not. The plant-based substitute contained 31 metabolites that meat did not. The greatest distinctions occurred in amino acids, dipeptides, vitamins, phenols, and types of saturated and unsaturated fatty acids found in these products. Scientific Reports 

 

PREVENTION

A low Omega-3 index is just as strong a predictor of early death as smoking: A new research paper published in the American Journal of Clinical Nutrition showed that a low Omega-3 Index is just as powerful in predicting early death as smoking. This landmark finding is rooted in data pulled and analyzed from the Framingham study, one of the longest running studies in the world.

 

Metabolism during sleep: How does LED and OLED light affect it? A recent study found that organic light-emitting diodes (OLEDs) had less of a negative effect on metabolism during sleep compared with LED light. Journal Scientific Reports

 

CHEST releases expert guidelines for lung cancer screening: The American College of Chest Physicians® (CHEST) recently released a new clinical guideline, Screening for Lung Cancer: CHEST Guideline and Expert Panel Report. The guideline contains 16 evidence-based recommendations and an update of the evidence base for the benefits, harms, and implementation of low-dose chest computed tomography (CT) screening.

 

New study uncovers how a series of sleep loss impacts mental and physical well being: All it takes is three consecutive nights of sleep loss to cause your mental and physical well-being to greatly deteriorate. A new study published in Annals of Behavioral Medicine looked at the consequences of sleeping fewer than six hours for eight consecutive nights - the minimum duration of sleep that experts say is necessary to support optimal health in average adults.

 

 

TREATMENT

Pfizer Pauses Distribution of Stop-Smoking Pill Chantix: Pfizer is suspending distribution of the anti-smoking treatment Chantix after heightened levels of the carcinogen N-nitrosodimethylamine (NDMA) were found in some lots of the pills. The pharmaceutical company is also recalling some lots of Chantix that may have high levels of NDMA, Reuters reported.  Pfizer told Reuters the distribution pause was ordered out of abundance of caution while further testing is conducted.

 

Upadacitinib Appears Effective Against Atopic Dermatitis in Teens and Adults: Two phase 3, placebo-controlled studies suggest the oral Janus kinase (JAK) inhibitor upadacitinib is effective for moderate-to-severe atopic dermatitis (AD), both alone and with topical corticosteroids. Medscape

 

Intermittent fasting no better than calorie restriction for weight loss: Study results suggest that intermittent fasting is no better than calorie restriction for weight loss and is actually less effective in reducing body fat content. The researchers say that including physical activity as part of an intermittent fasting diet could optimize weight loss. So far, studiesTrusted Source investigating the dietary practice in humans have found that although it is safe and effective, it is no more effective than other diets that restrict calorie intake.

 

Testosterone therapy reduces heart attack and stroke: Supplementing testosterone significantly reduces heart attacks and strokes in men with unnaturally low levels of the hormone, according to new research presented at the European Association of Urology congress today. European Association of Urology

 

Benzodiazepines, 'z-drugs' increase death risk when taken with opioids: A new study of more the 400,000 Medicare patients taking medications for insomnia found that the risk of death is increased when either benzodiazepines or "z-drugs" are taken with opioids. PLOS Medicine

 

Researchers reduce severity of sleep apnoea by at least 30 per cent: New research published in The Journal of Physiology shows that researchers have successfully repurposed two existing medications- reboxetine and butylbromide- to reduce the severity of sleep apnoea in people by at least 30 per cent. 

New advice on arthritis drugs: New research evaluating the drugs commonly used by rheumatoid arthritis patients suggests two combinations could reduce the risk of heart attack and strokes. anti-rheumatic drug regimens that include either tumour necrosis factor inhibitors or hydroxychloroquine might significantly protect the endothelium in rheumatoid arthritis. Frontiers in Cardiovascular Medicine

Antidepressants may improve outcomes in people with diabetes and depression: People with diabetes and depression who take antidepressants may have a lower risk of death and of serious diabetes complications, according to a new study. Journal of Clinical Endocrinology & Metabolism

 

OTHER

New position statement declares that sleep is essential to health: A new position statement from the American Academy of Sleep Medicine emphasizes that sleep is a biological necessity, and insufficient sleep and untreated sleep disorders are detrimental for health, well-being, and public safety. Journal of Clinical Sleep Medicine

 

Take a Break: Make a Paper Mosaic

One of my favor things to work with is paper. To test out new techniques, I make cards. That way I can quickly see if it’s going to work the way I want it to and then have a card I can use for birthdays etc.

 

 I particularly like mosaics as I can get rid of a lot of scraps of paper, including bits of gift wrapping, as well as magazines and even advertisements. Since I have a variety of stuff from other projects, I add beads, ribbons and whatever is lying about.

 

Watch the video as it’s a good tutorial. Note that the final layer of “Mod podge” seals everything in. I haven’t bought that product in years after I found that it’s easy to make your own by mixing equal parts white glue, also called “school glue” with water. Have also water downed acrylic paints for a similar effect. However, that can be tricky so test it out before applying. 

 

 

Not interested in today’s activities, try the Take a Break Pinterest Board.

Life with Chronic Conditions: How Not to Internalize Stress Using Neuroscience

No matter how you are affected by a chronic condition (living with and/or caring for), it’s an added layer of stress in our already chaotic times. Whether we realize it or not, we often internalize stress, which only compounds the situation and can lead to more issues with health and well-being.

 

At the moment, I’m seeing a lot more people “stressed out” as the expression goes, and people seem to be at a lost in how to handle it. Covid has certainly been a contributing factor as our brains have been on Alert! Alert! Alert! for over 18 months. It definitely wears a body down.

 

Today’s post is a continuation of last week’s, Engaging Our Brains to Problem Solve, which looked at understanding the brain at a cellular level and using that information to improve health and well-being. It features the work of neuroanatomist Dr. Jill Bolte Taylor author of “My Stroke of Insight” and most recently “Whole Brain Living: the Anatomy of Choice and the Four Characters that Drive Our Lives.”

 

The expanding field of neuroscience is developing new strategies for brain health and ultimately less negative impacts from stress, addiction and other ills of modern society.

Most problems are not caused by momentary stress, but by that momentary failure of resilience becoming persistent. The resulting cascade of stress hormones, inflammation, unhealthy habits, and emotional missteps is the root of chronic diseases, emotional health problems, addictive behaviors, and accelerated aging. According to Michael Merzenich, Ph.D., the father of neuroplasticity, "the brain must train itself for resilience" as only a resilient brain can confer a lasting solution for our problems. Emotional Brain Training

 

The brain is made of neurons that connect together and influence how we think and feel. Our brains come with the gifts of neuroplasticity and neurogenesis. Neuroplasticity is the ability of the brain to form new connections and pathways and change how its circuits are wired; neurogenesis is the even more amazing ability of the brain to grow new neurons. Basically, change how you think and you’ll change the brain, which ultimately affects how you feel.

 

There are lots of books, videos, movies and even institutes focused on this topic.  Daniel Amen MD seems to be on every PBS channel during fundraising campaigns with his “Change Your Brain, Change Your Life.” The Dalai Lama was so captivated by the field of neuroplasticity, as it dovetails nicely with the teachings of Buddhism, that he brought together the world’s top neuroscientists that led to the formation of the Mind Life Institute.

 

One of the newer approaches is emotional brain training (EBT) which was started by Laurel Mellin, PHD, Associate Clinical Professor of Family and Community Medicine and Pediatrics at the University of California, San Francisco, in 2007. This is a skills-based way to access the resiliency pathways in the emotional brain not by chance, but by choice-and as often as one desires-in daily life. Notice the use of the word “choice,” this is something that Dr. Jill Bolte Taylor talks about as well.

 

In her article, “Train your brain to feel better with these 4 Techniques” Mellin provides the following steps

 

Step one: Look at stress as an opportunity. Stressful moments open the brain to revising those expectations, so it’s easier to experience a breakthrough..Through the portal of stress, the synaptic connections that link neurons to bring forward in time old expectations unlock. They become fluid so that fresh ideas can appear in our mind more readily. Research is showing that stress can be good, particularly if we understand how to turn negatives into positives. This helps us wire for resilience.

 

Step Two: What’s your stress number? Mellin uses a one to five system. The simplest is:

1.     Feeling great

2.    Feeling good

3.    A little stressed

4.    Definitely stressed

5.    Stress overload

 

The more detailed breakdown:

            Thoughts      Feelings        Relationships         Behavior

1.    Abstract         Positive          Close                         Optimal

2.    Concrete        Balanced       Friendly                     Healthy

3.    Rigid               Mixed             Social                        Moderate

4.    Reactive        Unbalanced   Detached                  Unhealthy

5.    Irrational        Overwhelmed Disengaged             Destructive

 

 

Step Three: Update your  unconscious expectations. These are encoded in the brain from past experiences and can cause the brain to trigger a strong reaction. Unreasonable expectations can be false associations, crossed wires from a momentary experience of stress that we coped in some way that wasn’t healthy. The brain recorded that response and replays it in response to small daily stresses…. Emerging research has shown that these circuits can be aroused, reactivated and updated so they are reasonable. When we change them, the brain’s messaging begins promoting stress resilience, helping us bounce back from disturbing news more rapidly. Rewiring these unreasonable expectations has always been the focus of psychotherapy, however, reframing these expectations as emotional circuits has increased interest in using the brain’s power to change through self-directed neuroplasticity in clinical and wellness programs.

 

Use The EBT Cycle Tool  which has been designed to help you move through the stress causing event to a better sense of well-being in a matter of minutes

This situation is …(complain about a situation)
What I’m most stressed about is … (narrow it to one complaint)
I feel angry that …
I can’t stand it that …
I HATE it that …
I feel sad that …
I feel afraid that …
I feel guilty that …
Of course, I would do that because my unreasonable expectation is …
My reasonable expectation is … (repeat three times)

 

Step 4: Compassion and humor. Check the brain state of others. Having a better understanding of what they are dealing with may help you to see things in a different light. Laughter helps to release endorphins-the feel good hormone. The effect may not last as long as antidepressants, but the research demonstrates that laughter also triggers serotonin, the neurotransmitter affected by the most common types of antidepressants.

 

After reading more about EBT and the 4 steps of how to handle a stressful situation, I found myself thinking that Taylor’s BRAIN worked well with it. If you haven’t read last week’s post,

Taylor describes four “characters” of the brain (Referring to the hemisphere's of the brain there are four distinct modules of cells, "characters," Left Thinking, Left Emotion, Right Thinking, Right Emotion). To help use them the most effectively, she came up with the acronym B.R.A.I.N.

 

Breathe and focus on your breath. This enables you to hit the pause button, interrupt your emotional reactivity, and bring your mind to the present moment with a focus on yourself.  Before you recognize the opportunity in a stressful situation (Step 1), slowing down can be quickly achieved by focusing on your breathe. Working in First Aid at a ski resort, I spent a lot of time helping people just stop and focus on their breathe as an initial means to deal with the stress of an injury, frightening situation or hearing the news that someone was badly injured. It works.

 

Recognize which of the Four Characters' circuitry you are running in the present moment.  Which part of the brain you are using definitely influences how stressful you feel and how you’ll respond. (Step 2). 

 

Appreciate whichever character you find yourself exhibiting, and appreciate the fact that you have all Four Characters available to you at any moment.  Relates to Step 3

 

Inquire within and invite all Four Characters into the huddle so they can collectively and consciously strategize your next move.   Relates to Step 3 and using the EBT Cycle Tool as well as Step 4.

 

Navigate your new reality, with all Four Characters bringing their best game

 

To add to both Taylor’s and Mellin’s recommendations, below is a list of activities that are generally recommended to help reduce stress and how they can impact the brain:

 

• Exercise (do something) including yoga, Tai chi or Qigong: Exercise aids the release of hormones which provide an excellent environment for the growth of brain cells. It also promotes brain plasticity by stimulating growth of new connections between cells in many important cortical areas of the brain.

 

• Eat a healthy diet & avoid bad habits (e.g. too much caffeine, drinking, cigarettes): Inflammatory diet patterns that are high in sugar, refined carbs, unhealthy fats and processed foods can contribute to impaired memory and learning, as well as increase your risk of diseases such as Alzheimer's and dementia.

 

• Meditate: Thicken the pre-frontal cortex, the brain center that manages higher order brain function, like increased awareness, concentration, and decision making. Changes in the brain show, with meditation, higher-order functions become stronger, while lower-order brain activities decrease.

 

• Laugh more: Discussed above under Step 4.

 

• Socialize: Improves cognitive function. It appears to play an important role in preventing mental decline and lowering the risk of dementia.

 

• Sleep: Important to a number of brain functions, including how nerve cells (neurons) communicate with each other.  In fact, your brain and body stay remarkably active while you sleep.  Recent findings suggest that sleep plays a housekeeping role that removes toxins in your brain that build up while you are awake. 

 

• Keeping a journal: Not only does it boost memory and comprehension, it also increases working memory capacity, which may reflect improved cognitive processing. Boosts Mood.

 

• Take a break with art, music and other creative endeavors: Making art reduces the stress hormone cortisol-it’s why Wednesday’s posts are “take a break.”