September 2023 - Clardoon Health

Posted on: September 25, 2023August 7, 2023

How a Positive Mindset Can Make a Difference

Are you a person who always battles with stress? Well, you’re definitely not in this alone. Stress is a constant companion in our lives, a reality we all must face. While it’s smart to tackle the stressors we can control, how we handle stress is equally important. This is where the concept of a “maladaptive coping mechanism” comes into play. But instead of getting tangled in the jargon, we propose a healthier approach: developing a positive stress mindset. This mindset could be the difference between groaning “Why is everything so tough?” and saying “I can learn and grow through this.”

Research indicates that a strong stress mindset empowers individuals with better coping skills, improved health, and higher performance when confronted with stressors. So, how can you bridge the gap between these two attitudes? It’s a process, and an intriguing study published in the journal entitled “Emotion”, which sheds light on a quick way to get started.

The Study’s Breakdown

The study engaged 150 university students in testing a stress mindset visualization exercise. These students were split into two groups, each completing a different activity on experiment day:

Group #1: The control group received a background on visualization but no guidance on using it for stress management.

Group #2: The intervention group undertook an imagery exercise, guided through visualization and journaling, to manage stress.

The imagery exercise aimed to help participants vividly imagine upcoming stressors and their potential benefits. It encouraged participants to jot down their thoughts in detail.

The Study’s Findings

The impact of this short exercise on the intervention group was remarkable. Participants demonstrated a positive shift in their stress attitudes immediately after the exercise and even two weeks later. Interestingly, this shift was more pronounced among those who initially had higher levels of distress. While the positive effects slightly diminished after two weeks, the intervention’s influence was still notable. This aligns with the concept that long-term mindset changes require consistent reinforcement.

The Takeaways

Embrace a Positive Stress Mindset

Research continues to emphasise the power of how we perceive stress. Shifting from viewing stress as a threat to an opportunity for growth can be transformative. The ability to reframe stress enhances cognitive flexibility, making it easier to cope and learn from tough situations.

Small Steps, Big Impact

In stress reframing, change does not need to be monumental. This study shows that a brief exercise can yield significant results. It’s proof that even a small effort can lead to substantial improvements.

Experiment for Lasting Change

Adopting a new mindset is an ongoing journey. Diverse strategies can work wonders. While the study’s exercise involved visualization and journaling, you can tailor techniques to your preferences. From listing common stressors and their lessons to imagining ways to tackle stress, variety is key.

Stress isn’t a simple opponent; it’s a complex riddle. Fortunately, this study provides a crucial clue: a positive stress mindset matters. While stress is here to stay, how we perceive it is within our control. By shifting from “the world is against me” to “I can handle this,” we empower ourselves to handle stress more effectively. Remember, you have the power to turn stress challenges into growth opportunities.

References:

https://www.tandfonline.com/doi/full/10.1080/1359432X.2017.1374947

https://pubmed.ncbi.nlm.nih.gov/30418523/

https://pubmed.ncbi.nlm.nih.gov/31566399/

https://pubmed.ncbi.nlm.nih.gov/33802066/

Posted on: September 18, 2023August 7, 2023

The Surprising Twist in the Whole vs. Processed Debate

Think of it as a showdown between two sides: one rooting for whole or natural foods, the other cheering for super processed snacks. A recent study from the University of Washington adds a twist to this battle, showing that it’s not so black and white. The study reveals that making a meal plan from only natural foods isn’t easy, and some surprisingly good foods fall into the processed category. Let’s dig into the study’s details to understand what’s really going on and how it can help you make better food choices.

First, let’s get what we mean by “processed” foods. These are foods that have a little something extra added in, like more fat, sugar, or salt. They also have special things put in to make them taste better, last longer, or feel different in your mouth.

But here’s the shocker: Most of us think of sugary snacks as processed, which is true. But also, more than 90 out of 100 grains we eat, even the healthy ones like whole-wheat bread and oatmeal, are also called processed. Even 70 out of 100 of the beans, nuts, and seeds we eat fall into this category. It’s kinda confusing, right?

Study Breakdown

The scientists used a computer to cook up “healthy” diets that fit a few rules:

The diets had to be 2,000 calories exactly.
They had to give you enough of 22 important nutrients without giving you too much of anything else.
They had to be similar to what the 857 people in the Seattle Obesity Study ate.
The computer had a big list of 360 foods. Some were really natural, some a bit processed, and some super processed.

The big question was: Can we create a good meal plan only from natural foods or just from super processed foods?

What the Study Found

The computer couldn’t make a perfect meal plan with only natural or only super processed foods. Only three combinations made meal plans that fit all the rules: One had foods from all groups. The others had foods from three groups but skipped the natural foods.

Here’s the twist: The problem was mostly with vitamin D. When they used half as much, the computer could make meal plans with only natural or only super processed foods.

Takeaways

Processed Foods Aren’t Always Bad

Some processed foods are cool. They help us get nutrients, taste better, and are easy to eat. Some even have extra vitamins.

Not All Natural Foods Are Winners

Natural foods can be great, but not always. Sometimes less natural stuff can give us more energy, especially for folks who exercise a lot.

No Perfect Diet Exists

The computer-made meal plans had weird stuff like candy bars and fries. It shows that there’s no perfect food plan for everyone. People need different things to feel good.

In the food debate, things aren’t always simple. The recent study reminds us that processed foods aren’t always bad, and natural foods aren’t always the champions. It’s like a puzzle, and you have figure out what’s best for you. However, with a mix of foods that make you happy and healthy, you’re the real winner.

References:

https://www.mdpi.com/2072-6643/13/11/3838/htm

http://dx.doi.org/10.3390/nu4111740

http://dx.doi.org/10.1177/15648265100311S103

Posted on: September 11, 2023August 7, 2023

4 Things You Need to Know About Stress and Sleep

In the busy world we live in today, two well-known challenges often show up: stress and sleep problems. It’s no secret that both can take a toll on your overall well-being. They can weaken your immune system, wreak havoc on your metabolic and cardiovascular health, and even impact your cognitive function and emotional regulation. While it’s clear that stress and sleep are intertwined, understanding the intricate dance between them is more complex than meets the eye. Let’s delve into four key insights that shed light on the intriguing relationship between stress and sleep.

1. A Vicious Cycle: Stress and Sleep Deprivation

Picture this: stress and sleep problems are like old pals who always show up together. It’s a package deal that many of us are familiar with. Research has revealed that these two often go hand in hand. Where you find stress, sleep troubles often lurk nearby, and vice versa. But the age-old question remains: which one comes first? Is it the stress that keeps you tossing and turning at night, or is it the lack of sleep that magnifies your stressors?

Realistically, it’s not as simple as cause and effect. Stress and sleep problems can create a vicious cycle, each intensifying the other. Brazilian scientists embarked on a mission to unravel this puzzle by studying the experiences of 92 young adults. Their innovative approach aimed to tease out the culprit behind the cycle of stress and sleep disruption.

2. The Sleep-Stress Instigator

It turns out that poor sleep often takes the lead in the stress-sleep cycle. The study’s participants experienced increased perceived stress following nights of insufficient sleep. Interestingly, the data indicated that stress levels didn’t wield the same influence over subsequent sleep patterns. This surprising revelation suggests that sleep problems might be a driving force behind heightened stress levels.

3. Cause and Effect Unveiled

This study’s strength lies in its methodology. Unlike previous attempts, it employed a longitudinal approach to gather real-time data on participants’ sleep and stress patterns. The daily tracking of sleep hours and stress levels over the span of 4 to 11 weeks allowed researchers to uncover cause-and-effect relationships that had eluded them before.

However, it’s worth noting that this study’s findings are specific to young adults in Brazil. Cultural and demographic differences could influence how stress and sleep interact in other populations. While the study provides valuable insights, its applicability may vary among different groups.

4. A Path Towards Better Well-Being

Now that we’ve unveiled some of the mysteries surrounding stress and sleep, what can you do with this knowledge? The takeaways are twofold:

Firstly, prioritize sleep for better stress management. When stressors are beyond your control, improving your sleep quality can help mitigate their impact. This study suggests that enhancing your sleep might contribute to a more manageable perception of stress, even in the face of unchangeable circumstances.

Secondly, embrace the power of adequate sleep. Striving for 7 to 9 hours of quality sleep each night is a wise move. Inadequate sleep has been linked to a slew of health issues, including heart disease, diabetes, and stroke. If you find yourself clocking fewer than 7 hours of slumber and battling daytime stress, addressing your sleep habits could be a pivotal step towards better well-being.

Keep in mind that while more sleep is generally beneficial, it’s not a one-size-fits-all solution. Excessive, unrestful sleep might signal underlying health concerns, warranting a medical evaluation.

In the intricate dance between stress and sleep, understanding their interactions empowers you to make informed choices. By nurturing your sleep and managing stress to the best of your ability, you can find a harmonious balance that contributes to your overall health and happiness. Remember, it’s not just about the quantity of sleep, but the quality of life it can help you achieve.

References:

http://dx.doi.org/10.1016/j.sleh.2022.01.004

Posted on: September 4, 2023August 7, 2023

Best Time to Exercise? What Science Tells Us

When a study on exercise hits the pages of The New York Times, it’s bound to grab attention. Yet, let’s pause for a moment and explore why an article regarding the “Best Time of Day to Exercise for Metabolic Health” might not be as groundbreaking as it seems. Here’s a dive into the study, its findings, and the context that helps us better understand what it all means.

What The Study Tells Us

This study took a close look at the effects of exercise timing on metabolic health. Three groups of eight men were assigned a high-fat diet for five days. Two groups incorporated exercise routines into this diet, with one group working out in the morning and the other in the evening. Blood markers related to metabolic health were tracked throughout the study.

The study involved 24 men aged 30-45 who were overweight or obese but otherwise healthy. The 11-day study included a five-day high-fat diet phase followed by a five-day exercise plan, with participants split into morning and evening exercising groups. Blood samples were taken at different times to assess metabolic changes.

Following a period of high-fat diet consumption, noteworthy changes occurred. There was a substantial increase in LDL cholesterol levels, signifying a clear impact. Additionally, more than 300 metabolites underwent alterations, indicating a less healthy metabolic profile.

After incorporating exercise, evening exercisers experienced greater reductions in fasting blood glucose, cholesterol, and LDL cholesterol. They also exhibited lower fasting insulin and triglycerides, with some benefits seen for morning exercisers too. Moreover, evening exercise led to notable decreases in cholesterol, LDL cholesterol, and triglycerides.

On the other hand, it should be considered that the study focused on young, overweight/obese men on a high-fat diet, so its applicability is limited. The high-fat diet used was considerably higher in fat than the typical Western diet and changes in metabolites don’t necessarily translate directly to disease risk. Sleep patterns could also have influenced the results, especially for the morning exercising group.

The Takeaway

Evening exercise may have unique benefits, but further research is needed. For most people, exercise timing isn’t a critical factor. Rather than arguing about exercise timing, consider experimenting to find what works best for you. While headlines can be attention-grabbing, remember that understanding the intricacies of a study is key.

References:

https://www.nytimes.com/2021/05/26/well/move/exercise-time-day-metabolic-health.html

http://dx.doi.org/10.1007/s00125-021-05477-5