Additional tips to to avoid holiday stressors!
February is Heart Healthy Month for Women
If you are having trouble sleeping, please join us to hear an important presentation on December 8, Tuesday at noon.
Emerson M. Wickwire, PhD, ABPP, CBSM, FAASM who is an Assistant Professor in the Department of Psychiatry and Medicine will be speaking. He is the Director of the Insomnia Program here at the hospital.
The workshop will take place in the Patient Resource Center Assembly room, #S1D03.
For further information, please call Maureen McCarren at 667.214.1560, or email Maureen at email@example.com
More and more research is coming out that the use of electronics near bedtime can interfere with sleep. Light is considered one of the strongest factors affecting the body’s circadian clock, which regulates the sleep-wake cycle. Melatonin is suppose to be highest at night to help induce sleep. However, light can suppress melatonin and thus, disrupt the body’s circadian cycle.
So, if you are having trouble sleeping, monitor your use of anything with a light emitting screen: TV, lap top, cell phone, electronic reading device, etc. The brighter the light and the closer you hold it to your eyes (as we are apt to do with cell phones) the more potentially disruptive the light can be to your whole system.
A poor night’s sleep can affect everything the next day: your mood, your focus, your energy. Do yourself a favor and leave at least 1-2 hours before bedtime free from electronics. Give yourself a few days to see if your melatonin begins to kick back into gear and you have better sleep.
For other self-care tips, please visit the EAP and let a counselor assist you in some new ideas that are customized for YOU. Make 2015 the year you finally achieve this New Year’s Resolution!
If you have trouble turning off your brain when you try to go to sleep at night, perhaps an app on your phone could help you. Helpline.com lists a number of different apps for iPhone and Android phones. Some apps have soothing sounds. Others guide you through a short meditation. Another one can track your sleep cycles and adjust your alarm time so you are awakened during a light phase of your sleep, rather than when you are in a deep sleep. Helpline does not endorse any of the apps, but there are ratings on the website for each app. Prices range from free to $4.99. For some people it helps to talk with a counselor, who is an objective person with, perhaps, a different perspective to help you sort out all those thoughts in your head. The EAP offers short term, free counseling to employees and their family members. For more information call 410.328.5860 to set up an appointment, or email us through this website.
In the January 14, 2014 Washington Post, author Maya Dangerfield writes about food that can boost your mood. She states, “Researchers have studied the association between foods and the brain and identified 10 nutrients that can combat depression and boost mood: calcium, chromium, folate, iron, magnesium, omega-3 fatty acids, Vitamin B6, Vitamin B12, Vitamin D and zinc. Her article goes on to identify which foods you should eat to make sure you are getting the nutrients you need to boost serotonin and other neurotransmitters the body relies on to help maintain a positive outlook on life. Consult with your doctor or nutritionist for more information for your body. Also, feel free to make an appointment in the EAP for help with talking through some of the issues in your life that are weighing you down.
In honor of National Depression Screening Day, the Employee Assistance Program (EAP) is offering a free depression screening for UMMS employees and family members. Screenings will be brief, private, and confidentially reviewed by an experienced EAP counselor on site. The screening will take 5-10 minutes. If needed, recommendations and/or referrals can be made for you at the time of the screening or at your convenience. Participants will be entered into a raffle drawing to win a gift certificate from a local restaurant. The screening will be held 9:00 a.m.- 12:00 and 1:00-4:00p.m. on Friday, November 15, 2013 in Weinberg (Rooms 6 & 7) in the Learning Center of the University of Maryland Hospital. If you have questions, please call Monique at 8-5860 or 8-0408.
This might be the right tool for you!
One of our senior counselors, Cheryl Confer, recently attended a workshop on Coherent Breathing. This is a simple breathing practice that is designed to reduce stress and anxiety and create a relaxed state of mind and body. It is based on a scientific principle of regulating the body’s autonomic nervous system responsible for our feelings of calm and relaxation. If you are interested in learning about this practice, you are invited to schedule an appointment with Cheryl at the EAP.
Gretchen Reynolds on the science of fitness.
Two new experiments, one involving people and the other animals, suggest that regular exercise can substantially improve memory, although different types of exercise seem to affect the brain quite differently. The news may offer consolation for the growing numbers of us who are entering age groups most at risk for cognitive decline.
It was back in the 1990s that scientists at the Salk Institute for Biological Studies in La Jolla, Calif., first discovered that exercise bulks up the brain. In groundbreaking experiments, they showed that mice given access to running wheels produced far more cells in an area of the brain controlling memory creation than animals that didn’t run. The exercised animals then performed better on memory tests than their sedentary labmates.
Since then, scientists have been working to understand precisely how, at a molecular level, exercise improves memory, as well as whether all types of exercise, including weight training, are beneficial.
The new studies provide some additional and inspiring clarity on those issues, as well as, incidentally, on how you can get lab rats to weight train.
For the human study, published in The Journal of Aging Research, scientists at the University of British Columbia recruited dozens of women ages 70 to 80 who had been found to have mild cognitive impairment, a condition that makes a person’s memory and thinking more muddled than would be expected at a given age.
Mild cognitive impairment is also a recognized risk factor for increasing dementia. Seniors with the condition develop Alzheimer’s disease at much higher rates than those of the same age with sharper memories.
Earlier, the same group of researchers had found that after weight training, older women with mild cognitive impairment improved their associative memory, or the ability to recall things in context — a stranger’s name and how you were introduced, for instance.
Now the scientists wanted to look at more essential types of memory, and at endurance exercise as well. So they randomly assigned their volunteers to six months of supervised exercise. Some of the women lifted weights twice a week. Others briskly walked. And some, as a control measure, skipped endurance exercise and instead stretched and toned.
At the start and end of the six months, the women completed a battery of tests designed to study their verbal and spatial memory. Verbal memory is, among other things, your ability to remember words, and spatial memory is your remembrance of where things once were placed in space. Both deteriorate with age, a loss that’s exaggerated in people with mild cognitive impairment.
And in this study, after six months, the women in the toning group scored worse on the memory tests than they had at the start of the study. Their cognitive impairment had grown.
But the women who had exercised, either by walking or weight training, performed better on almost all of the cognitive tests after six months than they had before.
There were, however, differences.
While both exercise groups improved almost equally on tests of spatial memory, the women who had walked showed greater gains in verbal memory than the women who had lifted weights.
What these findings suggest, the authors conclude, is that endurance training and weight training may have different physiological effects within the brain and cause improvements in different types of memory.
That idea tallies nicely with the results of the other recent study of exercise and memory, in which lab rats either ran on wheels or, to the extent possible, lifted weights. Specifically, the researchers taped weights to the animals’ tails and had them repeatedly climb little ladders to simulate resistance training.
After six weeks, the animals in both exercise groups scored better on memory tests than they had before they trained. But it was what was going on in their bodies and brains that was revelatory. The scientists found that the runners’ brains showed increased levels of a protein known as BDNF, or brain-derived neurotrophic factor, which is known to support the health of existing neurons and coax the creation of new brain cells. The rat weight-trainers’ brains did not show increased levels of BDNF.
The tail trainers, however, did have significantly higher levels of another protein, insulinlike growth factor, in their brains and blood than the runners did. This substance, too, promotes cell division and growth and most likely helps fragile newborn neurons to survive.
What all of this new research suggests, says Teresa Liu-Ambrose, an associate professor in the Brain Research Center at the University of British Columbia who oversaw the experiments with older women, is that for the most robust brain health, it’s probably advisable to incorporate both aerobic and resistance training. It seems that each type of exercise “selectively targets different aspects of cognition,” she says, probably by sparking the release of different proteins in the body and brain.
But, she continues, no need to worry if you choose to concentrate solely on aerobic or resistance training, at least in terms of memory improvements. The differences in the effects of each type of exercise were subtle, she says, while the effects of exercise — any exercise — on overall cognitive function were profound.
“When we started these experiments,” she says, “most of us thought that, at best, we’d see less decline” in memory function among the volunteers who exercised, which still would have represented success. But beyond merely stemming people’s memory loss, she says, “we saw actual improvements,” an outcome that, if you’re waffling about exercising today, is worth remembering.
How Can I Sleep Better?
Stress often interferes with sleep, which then can make the next day more difficult to manage. If this continues, it can lead to depression, anxiety, irritability, and forgetfulness. Many anti-depressants are effective because they help people sleep better.
Some people want to try natural ways to increase sleep and then boost mood. First, take an inventory of your current habits. Are you ingesting too much caffeine or drinking it too late in the day? Try decreasing coffee, tea, chocolate, and stop all caffeinated products by 2:00 p.m. Cigarettes, although initially relaxing for the smoker, are stimulants and add to sleep problems. Exercise is great to help people sleep better, but don’t do vigorous exercise late in the day or right before bed. Gentle stretching or a long walk late at night is better to help people sleep. Alcohol helps people feel sleepy but it interferes with the deepest phases of sleep and causes frequent nighttime awakenings. Do you have a medical problem such as back pain, or a thyroid disorder that may interfere with sleep? Or, is the medication you’re taking hampering sleep? Try a little meditation or yoga and see if that helps you. For more information, or to talk with someone about the issues that are bothering you or worrying you, call the EAP at 410.328.5860. Sometimes, having an objective person help you look at things differently can help decrease stress. Sweet dreams!