Health | Sunstone Online

Life Longer with Gratitude

We all know that it’s important to be grateful. But what does that actually mean? And how does one show gratitude?

Interesting, gratitude is important for more reasons that one might expect – including for your actual physical health and longevity. A recent study published in JAMA Psychiatry has shown that people who experience higher levels of gratitude have a lower risk of dying from any cause, including cardiovascular disease, cancer, and neurodegenerative diseases.

The study analyzed data from the Nurses’ Health Study, which included nearly 50,000 women aged 69 to 96. Participants completed a gratitude questionnaire, and the researchers found that those with the highest levels of gratitude had a 9% lower risk of death compared to those with the lowest levels of gratitude. This finding highlights the significant role that gratitude can play in promoting health and longevity.

Dr. Tyler VanderWeele, the senior author of the study, emphasized the power of gratitude in enhancing happiness, reducing depressive symptoms, and improving overall health. The study also noted that women who reported higher gratitude levels were more likely to be slightly younger, have a partner, participate in social or religious groups, and have better overall health.

With all of this said, it’s not always easy to know how to show gratitude. A few ideas include keeping a gratitude journal, writing letters or notes of thanks to people when they do something positive for you, and being specific with people to express your thanks.

Limit TV Watching for Aging Well

Swapping television time for physical activity is a trade with considerable benefits for healthy aging, as evidenced by a new study spearheaded by Dr. Molin Wang of Harvard’s T.H. Chan School of Public Health. This study, involving data from the Nurses’ Health Study, followed over 45,000 individuals aged 50 and above from 1992, assessing their sedentary behavior and physical activity over two decades. The results, published in JAMA Network Open, highlight a clear correlation: every additional two hours of TV viewing decreased the likelihood of aging healthily by 12%, whereas increasing light physical activities by the same duration improved it by 6%.

Prolonged sitting is detrimental to health primarily due to its negative impact on various body systems. When we sit for extended periods, our body’s metabolism slows down, leading to reduced blood flow and decreased calorie burning. This sedentary behavior can contribute to the buildup of fats in the blood and lower the effectiveness of insulin, escalating the risk of type 2 diabetes and cardiovascular diseases.

Furthermore, sitting for long durations can lead to muscle degeneration and weakening, particularly in the lower body, which is crucial for stability and movement. The posture often associated with sitting—hunched shoulders and a forward head position—can also lead to chronic back and neck pain, compounding stress on spinal discs and contributing to long-term issues like osteoporosis and decreased mobility.

Dr. Andrew Freeman of National Jewish Health, although not involved in the study, supports these findings, noting the physiological drawbacks of prolonged sedentary periods. The study’s definition of healthy aging includes reaching 70 years without major chronic diseases or impairments in memory, physical, and mental health. The study underscores the detrimental effects of sedentary habits, such as increased cardiovascular risks and higher blood pressure, which are exacerbated by typical American diet habits, like high salt intake.

To combat these risks, Freeman suggests practical workplace adjustments like standing or treadmill desks and encourages regular movement breaks. He also advises integrating activity with television time, such as exercising or setting screen time limits. This holistic approach not only combats the ill effects of sitting but also promotes a lifestyle conducive to long-term health.

Cancer Related to Biological Age?

Of course, we’d all like to understand why some people develop cancers and others don’t and researchers are working tirelessly to crack these questions in order to find solutions. In one recent development, researchers have uncovered a potential link between accelerated biological aging and an increase in certain types of cancer among younger adults. Biological age, influenced by lifestyle, stress, and genetics, goes beyond chronological age to represent the body’s wear and tear. This concept is gaining recognition as a major risk factor for cancer, traditionally associated with advancing years. The study, with senior author Dr. Yin Cao, an associate professor of surgery at the Washington University School of Medicine in St. Louis was presented recently at the American Association of Cancer Research’s annual conference in San Diego.

The research, notable for its large participant base, offers a snapshot of risk at a single point in time rather than over an extended period. This limitation underscores the complexity of tracking biological aging and its implications for cancer risk. The study’s findings are preliminary and highlight the need for further research across more diverse populations and over longer periods to refine our understanding of these links.

The implications of identifying individuals at higher risk of cancer due to accelerated aging are significant, according to Dr. Anne Blaes of the University of Minnesota. While not involved in this particular study, she explained that

“We’re seeing more and more cancers, especially GI cancers and breast cancers, in younger individuals. And if we had a way of identifying who’s at higher risk for those, then really, you can imagine we’d be recommending screening at a different time.”

Early identification could lead to earlier screening and targeted lifestyle interventions for those at risk, potentially mitigating the impact of accelerated aging on cancer rates among younger adults. Additionally, senolytics, drugs targeting damaged aging cells, are under investigation as a means to slow or reverse the effects of accelerated biological aging, though their application in clinical practice remains to be fully realized. This research paves the way for a better understanding of cancer risks and prevention strategies tailored to the biological realities of individual patients.

14 Ways to Battle Insomnia

While most of us think that it’s natural to get a good night sleep and to sleep straight through the night, for many people this is not the cause. Insomnia can be a once-in-awhile situation or it can turn into a truly terrible recurring situation. Whether you are battling with these issues all the time, or just once in a while, there really is help out there. Here are 14 suggestions for battling your insomnia and getting yourself back to bed.

Identify the Cause: Understand the root of your insomnia, whether it’s stress, life changes, or a medical condition.
Stick to a Routine: Even if not sleepy, get into bed at your usual time to maintain a consistent sleep schedule.
Engage in Relaxing Activities: Listen to classical music or read under soft lighting to encourage sleepiness.
Practice Good Sleep Hygiene: Ensure your bedroom is conducive to sleep and your pre-bedtime activities are calming.
Limit Bed Activities: Keep your bed for sleep only, avoiding activities like watching TV or browsing your phone.
Use Medication Wisely: Consult a doctor about using over-the-counter or prescription medications for tough nights.
Avoid Staying in Bed: If sleep evades you, leave your bed to prevent associating it with stress.
Seek Professional Help: If sleep issues persist, consider cognitive behavioral therapy for insomnia.
Exercise Regularly: Incorporate physical activity into your routine to promote better sleep.
Evaluate Your Diet: Avoid heavy meals close to bedtime and limit caffeine and alcohol intake.
Address Restless Leg Syndrome: If symptoms appear, get up and stretch or walk to alleviate discomfort.
Monitor Daytime Naps: Limit or avoid naps to ensure you’re tired at bedtime.
Consider Environmental Factors: Adjust your bedroom environment to be dark, quiet, and cool.
Limit Clock-Watching: Avoid looking at the clock if you wake up in the middle of the night to reduce anxiety.

Are You Ignoring Your Weaker Side?

It’s a common misconception that our bodies are perfectly symmetrical. In reality, most people have a dominant side that is stronger and more coordinated. This is evident in everyday activities like writing or brushing your teeth. Although our bodies might look symmetrical, only about 1% of the population is truly ambidextrous.

However, problems arise when this natural sidedness becomes excessive. When the dominant side starts to bear an overly heavy load, issues like pain, weakness, and overuse injuries can occur. This imbalance can lead to a chain reaction, affecting other parts of the body. The good news is, with awareness and targeted exercises, these imbalances can be corrected, allowing you to enjoy your natural asymmetry without pain.

Physical demands of certain careers can exacerbate side dominance. Most of us know that we are right or left handed, but we may not realize how much we rely on that side. Mothers typically carry their toddlers on their dominant side, for instance; workers in an office favor one hand over the other and typically do more tasks with the dominant hand.

To address these imbalances, awareness is key. Simple changes in daily activities can make a significant difference. For example, alternating the shoulder you carry your bag on, or the hip you carry your child on, can help. However, some activities, like writing or swinging a golf club, can’t easily be changed. In these cases, a regular fitness routine that includes balance-restoring exercises is vital.

Unilateral training, focusing on one side of the body at a time, is highly effective in promoting symmetry. This approach helps correct and prevent imbalances by ensuring equal effort on both sides. Dumbbells are excellent for unilateral training, as they require each limb to work independently, highlighting and correcting any strength discrepancies.

Most of us don’t need to do exercises that are specifically focused on one side or the other. However, having an awareness that you favor one side and a desire to use the other side periodically is very important. Similarly, should you start to notice that you favor one side to the detriment of the other, there are exercises you can do and ways you can focus to realign both sides for optimal strength.

The Loneliness Factor of Obesity

We all know that it’s not healthy to be obese. But a new study sheds some fascinating information about one factor of obesity that may be influencing people’s health even more than the weight itself. Loneliness. A new study suggests that addressing loneliness and social isolation in individuals classified as obese could significantly reduce their risk of health complications. Published in JAMA Network Open, this research sheds light on the heightened experience of loneliness among obese individuals and underscores the importance of considering social and mental health in managing obesity-related health issues.

Led by Dr. Lu Qi of Tulane University, the study analyzed data from nearly 400,000 UK BioBank participants, initially free from cardiovascular disease, over a period from 2006 to 2021. Findings revealed a 36% lower mortality rate from all causes in less lonely, socially integrated obese individuals.

Surprising to most readers, the research highlights that social isolation is a more significant mortality risk factor than depression, anxiety, and lifestyle choices like alcohol consumption, exercise, and diet. This underscores the need for integrated intervention strategies that include social and psychological elements alongside dietary and lifestyle changes.

As our world becomes more digitalized and less interactive, and as so many people rely on social media and not face-to-face interactions, loneliness has grown to become a true national crisis.

It’s certainly interesting to think about some of the other factors surrounding obesity, and not just abou the obesity itself. The study calls for a holistic approach to obesity management, integrating social connectivity to improve health outcomes, and highlights the critical role of quality social relationships in overall well-being.