In this issue...
Dear Readers,
Welcome to the January 2009 issue of True North's Tune-Up. These dark months are good for hibernating up here in the north. Thus we present data on sleep and health. We continue to emphasize "up stream" strategies for health in the areas of nutrition, mind-body, and lifestyle. Studies are from peer-reviewed scientific journals. Archived prior issues of the Tune-Up may be found at www.truenorthhealthcenter.org/tune_up_archives.asp.
To your health,
B. Joseph Semmes, MD
Director of Research, True North
Diplomate, American Boards of Internal Medicine, Critical Care Medicine (ABIM) and Emergency Medicine
bjsemmes@truenorthhealthcenter.org
A shorter sleep duration significantly increases cardiac risk
This study of 495 Chicago area adults, starting when they were 35-47 years old, looked at sleep duration and then compared baseline CT scans of their coronary arteries to repeat scans 5 years later. Calcium in coronary arteries is a major risk factor for dangerous cardiac events. While the average number of hours of sleep overall was about 6 hours, those who had an extra hour of sleep reduced their risk of artery calcification by one third. This is impressive risk reduction compared to typical risk reduction with widely prescribed medications. Plus sleeping is fairly safe and inexpensive.
Click here to read this Chicago area sleep study
Disrupted sleep as in night shift workers increases cancer risk
Uninterrupted sleep and prolonged darkness appear to have a role in cancer prevention by increasing melatonin production, by enhanced immunity and by melatonin-independent pathways.
Learn about the effects of sleep disruptions
A 2006 review concluded that sleep deprivation increases the risk of so-called hormone-sensitive cancers such as breast and colorectal cancer. The authors even suggest the futuristic possibility of screening night shift workers for forms of genes which confer healthy adaptation to night shift work.
Read about a 2006 night shift sleep deprivation study
Tai Chi helps adults with moderate sleep complaints sleep
One hundred and twelve healthy adults with moderate sleep complaints, ages 59 to 86, were randomly divided into two groups. One received education and the other practiced Tai Chi, a form of gentle movement, stretching, and breath-focus. Those in the Tai Chi group had improved sleep by a number of measures.
Learn about the benefits of Tai Chi
Weight gain in people with prolonged sleep disturbances is related to appetite hormone levels
Abnormally low levels of the metabolic hormone ghrelin may explain why people with prolonged sleep disturbances gain weight.
Learn about connections between sleep disturbances and weight gain
Learn more about sleep curtailment
STAY "TUNED"!
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Disclaimer:
Information provided in the True North Tune-Up is neither intended nor implied to be a substitute for professional medical advice. The information and links in this e-publication are intended to provide general education on the topics listed, but you should not use the information or links to diagnose or treat a health problem or disease without consulting with a qualified healthcare practitioner. True North advises you to always seek the advice of your physician or other qualified health practitioner prior to starting any new treatment or with any questions you may have regarding a medical condition.
