There’s so much health and wellness news out there. Here are some of this week’s health headlines and what you can take away from them to improve your health.
Improving deep sleep may lower your dementia risk
A new study published in JAMA Neurology found a connection between the amount of deep sleep one gets and their risk of dementia. The research, which analyzed the sleep data of 346 participants over the age of 60, discovered that a mere 1% reduction in deep sleep per year resulted in a 27% increased risk of dementia. The study’s author, Matthew Pase, suggests that “slow wave sleep loss may be a modifiable dementia risk factor.”
Why it matters:
Many people struggle with sleep as they get older, but as this study shows, prioritizing quality sleep is vital to one’s health. Deep sleep is crucial because it’s the stage in which the body and mind heal and the brain converts short-term memory into long-term. To encourage more deep sleep, try sleeping in a colder room to lower your body temperature, or take a warm shower or bath before bed. The warm water initially raises your body temperature, but afterwards, your body temperature decreases, which ultimately promotes sleep.
Practicing mindfulness can impact diet
Researchers at the Mindfulness Center at Brown University found that individuals who needed to stick to a heart-healthy diet were more likely to do so after participating in an eight-week mindfulness-based blood pressure reduction program. The participants in the study followed the DASH program, which emphasizes fruits, vegetables, whole grains, and low-fat dairy. Individuals who were also trained in mindfulness skills such as meditation and emotion regulation were more likely to adhere to this eating program.
Why it matters:
Whether or not you need to follow a specific diet for your health, the evidence is clear that mindfulness can have a big impact on your overall well-being. Mindfulness, defined as being aware of internal thoughts, feelings, and emotions without automatic responses such as judgment or stress, has been shown to be effective for treating anxiety and inflammation, as well as assisting with pain reduction. Teaching mindfulness techniques to children may help them increase their attention span and manage stress.
Online shopping can change your eating habits
According to an analysis published in Marketing Science, individuals who shopped online for groceries bought less variety of fruits and vegetables but also avoided unhealthy impulse purchases.
Why it matters:
Apps like Instacart, where the data for the analysis was collected, make grocery shopping convenient while also helping to avoid temptations in the store. However, variety in one’s diet is important. Recent research suggests that eating 30 different types of plants per week may boost gut health. To benefit from the convenience of online shopping, spend a little more time in the digital produce section and pick some veggies and fruits you may not typically add to your cart.
Anger may help you achieve your goals
New research published by the American Psychological Association found that anger was associated with higher rates of completing challenging tasks compared to more neutral emotions. The theory behind this is that certain emotions may signal calls to action, and anger may encourage people to overcome obstacles.
Why it matters:
While many people may try to improve their mood before tackling a challenging task, this research suggests that it may not be necessary. In fact, anger may even have some benefits in terms of motivation. However, chronic anger is not ideal, as stress-induced anger can inhibit our ability to think critically.