Sleep more, get sick less often

Getting enough sleep is important for many reasons. The quality of sleep as well as the amount of sleep affects our immune system.

An interesting study just published, investigated whether sleep duration and efficiency in the weeks preceding viral exposure are associated with susceptibility to getting a cold (Cohen S. et al, 2009). Sleep scores were calculated for 14 days before the participants were exposed to the rhinovirus. They were then monitored for signs and symptoms indicating that they had developed a cold.

The results showed that participants with less than 7 hours of sleep were 2.94 times more likely to develop a cold than those with 8 hours or more of sleep. When sleep efficiency was graded, participants with less than 92% efficiency were 5.5 times more likely to develop a cold than those with 98% or more efficiency.

If you want to have better resistance to illness, be sure you get enough quality sleep.

Reference:

Cohen S, et al. Sleep habits and susceptibility to the common cold. Arch Intern Med. 2009 Jan 12;169(1):62-7.

Would you spend 30 seconds or less three times a week if it could improve your bone density?

The risk for osteoporosis and bone loss is increasing with age. The more bone density we build in younger years, the better off we are as we get older.

Especially women, but also men are at risk for increased bone loss leading to osteoporosis and risk of fractures unless we take some steps to avoid it.

There are many steps you can take to avoid getting osteoporosis, but you probably did not know that one of the things you can do to improve bone density only takes less than 30 seconds three times a week.

Women college students participated in a 6 month long study where they did low repetition high impact training of 10 maximum vertical jumps per day 3 times per week (Kato T. et al, 2006). The jumping group was compared with a control group which did not jump.

When bone mineral density was rechecked after 6 months, the women in the jumping group showed a significant increase in bone density in the femoral neck region and the low back. The femoral neck is an area which is prone to fractures in older women.

I also suggest you supplement with a high quality mineral formula which should include vitamin D3.

Resistance exercises (weight training) would also be helpful for prevention of upper body bone loss.

Reference:

Kato T., et al. Effect of low-repetition jump training on bone mineral density in young women. J Appl Physiol. 2006 Mar;100(3):839-43.

Reduce inflammation with omega 3 fatty acids, more evidence.

It has been known for a long time that omega 3 fatty acids, the kind you find in fish and flax seeds, have the ability to reduce inflammation.

A recent study where the participants were young women between 18-23 years provides even more evidence (Murakami K, et al, 2008). The researchers documented that the inflammatory marker C-reactive protein (CRP) went down as the intake of omega 3 fat went up.

The easiest and most effective way to increase your omega 3 fatty acid intake is to take fish oil. Flax seed oil also contains omega 3 fat, but the fat from flax has to be metabolized to EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid).

Fish oil already comes as EPA and DHA. For that reason you can take less of the fish oil compared to flax oil to get the same amount of EPA and DHA. Just be sure the fish oil you use is of high quality because omega 3 fat oxidizes easily and fish oil can be contaminated from other toxins as well.

Reference:

Murakami K, et al. Total n-3 polyunsaturated fatty acid intake is inversely associated with serum C-reactive protein in young Japanese women. Nutr Res. 2008 May; 28(5):309-14.

Be happy.

Being happy is not only good for yourself, but can affect more people than you may think.

An interesting study recently published in the British Medical Journal investigated whether happiness can spread from person to person and how it may form within social networks (Fowler JH, Christakis NA, 2008). This was a large study where 4,739 individuals were followed from 1983 to 2003.

The researchers found clusters of happiness as a result from the spread of happiness and not just a tendency for people to associate with similar individuals.

According to this research people’s happiness are affected by the happiness of others with whom they are connected.

Reference:

Fowler JH, Christakis NA. Dynamic spread of happiness in a large social network: longitudinal analysis over 20 years in the Framingham Heart Study. BMJ 2008;337:a2338.