March 2023

Insufficient Sleep Impairs Vaccine Response

March 27, 2023/in Restorative Sleep /by Maya Shetty

Sleep and all that happens in the world of sleep have significant effects on our mind, body, and health. However, in the whirlwind of modern existence, we often cut corners on sleep.

In a recent study, researchers studied the profound impact of sleep on the effectiveness of vaccines. Understanding that vaccination is a critical strategy for controlling the pandemic of COVID-19, the researchers looked at how sleep, as a behavioral intervention, can boost vaccine response.

The researchers first screened and selected studies for their meta-analysis. They then found a consistent pattern: insufficient sleep duration of <6h, for 7 days around inoculation is significantly associated with a weakened antibody response to vaccination. Vaccines in the study included hepatitis A, hepatitis B, influenza A H1N1 and H3H2, and the effect size was positive, indicating that short sleep is associated with a lower level of antibodies or reduced protection status. These findings underscore the critical role that sleep plays in the choreography of our immune system.

Furthermore, the researchers explored how variations in sex hormone levels can affect the association. In the study “Acute sleep deprivation has no lasting effects on the human antibody titer response following a novel influenza A H1N1 virus vaccination” by Benedict et al., 2012, the association between short sleep periods and a decrease in antibody response was significantly significant. However, the association between insufficient sleep duration and weakened response to vaccination did not reach significance for women. Moreover, through forest plots of multiple studies, the effect size for men was determined to be 0.93 [0.54, 1.33]. On the other hand, the effect size for women is smaller, at 0.42 [-0.49, 1.32].

While the study calls for further research on the disparity between sex in the impact of sleep on our immune response – large-scale, well-controlled studies are urgently needed to define the window of time around vaccination when optimizing sleep duration is the most beneficial. In addition, the question remains, “how much sleep is enough sleep?”. While the National Sleep Foundation recommends 7 to 9 h of sleep for healthy adults and 7 to 8 h for adults over 65, the exact sleep duration for effective antibody response needs further study.

Overall, the study highlights the importance of adequate sleep for optimal vaccine effectiveness as we face ongoing concerns over Covid and new threats of flu strains. Moreover, sleep profoundly impacts our overall health, and habits must be prioritized for better health outcomes.

By: Helena Zhang, BS

No Content Available

Journal References:

Spiegel, K., et al. (2023) A meta-analysis of the associations between insufficient sleep duration and antibody response to vaccination. Current Biology. doi.org/10.1016/j.cub.2023.02.017.

Sauna Use As a Lifestyle Practice

March 27, 2023/in Cognitive Enhancement, Stress Management /by Maya Shetty

By: Vanika Chawla, MD

Emerging evidence suggests that beyond its use for pleasure, sauna bathing may be linked to several health benefits including cardiovascular, neurological and metabolic benefits. A recent review by Patrick & Johnson outlines evidence of the benefits of sauna use, potential mechanisms of action, and adverse effects and contraindications. Sauna bathing is characterized by short-term exposure to high temperatures (ranging from 113F to 212F), and there are various forms including “dry” and “wet” saunas which differ in the amount of humidity.

A large study done by Laukkanen et al., examining data from over 2000 middle-aged men in Finland showed that men who used saunas two to three times a week had a 27% reduction in mortality associated with cardiovascular disease compared to those who used saunas once a week, and men who used saunas four to five times a week had a 50% reduction rate in mortality associated with cardiovascular disease. The risk of mortality from all causes was reduced by 40% in frequent sauna users compared to infrequent users! Duration of sauna use was inversely correlated with the risk of cardiovascular disease and coronary heart disease, meaning those who used saunas for longer than 19 minutes had better outcomes than those who used saunas for less than 11 minutes. Results were adjusted for factors such as socioeconomic status.

Many of the physiological effects of sauna use are similar to those elicited during moderate to vigorous-intensity aerobic exercise. Studies show that aerobic exercise in combination with frequent sauna use has a synergetic effect in reducing cardiovascular and all-cause mortality. Exposure to high temperatures stresses the body and this heat exposure induces protective responses that promote cardiovascular health, such as increased heart rate, decreases in blood pressure, and improved blood flow. Heat stress may lead to improved physical fitness by increasing cardiorespiratory fitness, endurance and preserving muscle mass. During exercise the core body temperature rises and heat acclimation from the sauna optimizes the body for tolerating core body temperature elevations during future exercise, as well as supporting other cardiovascular and thermoregulatory functions that are important in fitness and exercise. pThese mechanisms contribute to muscle mass maintenance and prevent muscle loss that can occur with aging.

Further analysis of the data from Finland also showed that men who used saunas four to seven times a week had a 66% lower risk of developing dementia compared to those who used saunas once per week. Proposed mechanisms for improved brain health in response to sauna include heat exposure and the subsequent cardiovascular response increasing the expression of brain-derived neurotrophic factor (BDNF), which is an important factor that supports the development of new neurons in the brain, and increased blood flow to the brain. Heat shock proteins also protect against brain disease.

Findings from the study also show that regular sauna users had a lower risk of developing pneumonia and sauna use may bolster the response of the immune system and promote respiratory health.

Caution should be exercised for sauna use in special populations such as pregnant women and children. There are some reports of reduction in male sperm count following sauna use in a 10-person study, but measures returned to normal within 6 months of sauna use cessation. Some contraindications for sauna use include alcohol use, hypotension, recent heart attack, severe aortic stenosis, and altered or reduced sweat function (such as in certain autoimmune or neurological disorders). Proper hydration is recommended prior to and during sauna use.

You may want to consider using a sauna as you cultivate a positive, healthy lifestyle. It can be pleasant and soothing on a cold winter’s day, and may reduce your risk for some upper respiratory infections. There is no clear evidence indicating whether the benefits of sauna are limited to specific climates or seasons, or whether sauna bathing during hot weather confers health benefits.

References:

Patrick RP, Johnson TL. Sauna use as a lifestyle practice to extend healthspan. Exp Gerontol. 2021;154:111509. doi:10.1016/j.exger.2021.111509

Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Intern Med. 2015;175(4):542-548. doi:10.1001/jamainternmed.2014.8187

The Healing Powers of Art

March 15, 2023/in Gratitude & Reflection, Stress Management /by Maya Shetty

What are the healing powers of art? And can art therapy be used to improve mental health?

From the animals dancing on the walls of Paleolithic caves to the Harlem Renaissance, the resonance of art in our world is loud and deeply felt. As we continue to carry histories and emotions, our propensity to turn to art has spanned across the desert of time.

While some believe that art can evoke emotions that go beyond words, others agree that art can captivate the soul, body, and mind. Recently, researchers studied the healing power of art. Through reviewing literature, they explored the effects of art therapy on mental health.[1]

Art therapy, which encompasses theater, dance, music, photography, drawing, painting, and crafts, is currently used in several recovery and treatment procedures. When art therapy became a formalized curriculum in 1940, our dependence on the arts for self-expression, healing, and communication became clear. Researchers found that art can improve mental health, slow cognitive decline, build self-esteem, and enhance one’s quality of life. Moreover, as a powerful, patient-centered tool, art can impart insight, decrease stress, heal trauma, increase memory and neurosensory capacities, and improve interpersonal relationships.

In a randomized control trial (RCT) by Ciasca et al., 60 stable, pharmacologically treated women with Major Depressive Disorder received either art therapy or care as usual. In the art therapy condition, therapists introduced artistic resources such as weaving, collage, clay modelling, drawing, and painting and guided participants in using them. Following the intervention, patients who received art therapy experienced less depression and anxiety symptoms than patients in the control condition. While these observations were consistent with other forms of nonpharmacological treatment, such as psychotherapy, the researchers found that during artistic output, emotions and feelings could be formulated and revaluated. Art as an outlet, allowed for new insights and forms of expression that led to less negative thoughts and feelings of sadness [2]. In another study, patients with Alzheimer’s disease who participated in art interventions experienced improved quality of life and self-actualization.

Currently, art therapy is used as a treatment modality for people with cancer, autism, HIV disease, Alzheimer’s disease, COVID-19, dementia, and Parkinson’s disease. The therapeutic and psychological impact of art is consistent. These findings demonstrate the healing power of art and the value it can bring to the lives of people who are managing medical and mental health disorders.

By: Helena Zhang, BS

No Content Available

Journal References:

Shukla A, Choudhari SG, Gaidhane AM, Quazi Syed Z. Role of Art Therapy in the Promotion of Mental Health: A Critical Review. Cureus. 2022 Aug 15;14(8):e28026. doi: 10.7759/cureus.28026. PMID: 36134083; PMCID: PMC9472646.
Ciasca EC, Ferreira RC, Santana CLA, Forlenza OV, Dos Santos GD, Brum PS, Nunes PV. Art therapy as an adjuvant treatment for depression in elderly women: a randomized controlled trial. Braz J Psychiatry. 2018 Jul-Sep;40(3):256-263. doi: 10.1590/1516-4446-2017-2250. Epub 2018 Feb 1. PMID: 29412335; PMCID: PMC6899401.

What Effect Can Physical Activity Have on Your Mental Health?

Physical Activity Improves Mental Health Outcomes

March 7, 2023/in Movement & Exercise /by Maya Shetty

How do you cope during times of stress? And what do you turn to when you’re up against difficulties?

In 2022, researchers investigated a possible outlet – physical activity (PA).To study the relationship between physical activity and mental health, the researchers synthesized evidence on the effects of physical activity on symptoms of depression, anxiety, and psychological distress.

Across 97 reviews with over 100000 participants, physical activity was found to have benefits across all clinical populations, with larger benefits for people with depression, HIV and kidney disease, in pregnant and postpartum women, and in healthy individuals. On the other hand, usual care without physical activity, only had medium effects on depression. All forms of physical activity were beneficial, however moderate to high-intensity physical activity was associated with an even greater improvement in symptoms. The study found that different modes of physical activity have different psychological effects. While resistance exercise had the largest effects on depression, yoga and other mind-body exercises were most effective for reducing anxiety.

Moreover, the study highlights the neuromuscular mechanisms through which physical activity improves depression. Physical activity can lead to an increased expression of neurotrophic factors, greater availability of serotonin and norepinephrine, and reduced systemic inflammation. These mechanisms may prevent as well as treat mental health disorders.

A key strength of this study is the umbrella review it uses to evaluate the effects of all types of PA on depression, anxiety and psychological distress in all adult populations. The study calls for more research and clinical actions. More research is needed to evaluate the different factors that can influence this relationship between physical activity and mental health, such as the exact type, duration, and intensity of physical activity, and the individual characteristics at play, such as age, sex, and socioeconomic status. Do team sports generate different effects than solo training?

And as for actions, it is critical for healthcare professionals to consider physical activity in treatment plans. In our world today, one in two people will experience a mental health disorder in their lifetime. While the annual global costs of mental health disorders have been estimated at $2.5 trillion, hundreds of millions of people face the debilitating effects of depression and anxiety in their day-to-day lives. Therefore, lifestyle management approaches, such as exercise, sleep, and diet, need to be incorporated with psychotherapy or pharmacotherapy treatment to achieve best outcomes.

The study shows that lifestyle changes can alter lives: to improve the mental health outcomes of people around the world, it is time that we turn towards the great benefits of physical activity.

By: Helena Zhang, BS

No Content Available

Journal References:

Singh B, Olds T, Curtis R, Dumuid D, Virgara R, Watson A, Szeto K, O’Connor E, Ferguson T, Eglitis E, Miatke A, Simpson CE, Maher C. Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. Br J Sports Med. 2023 Feb 16:bjsports-2022-106195. doi: 10.1136/bjsports-2022-106195. Epub ahead of print. PMID: 36796860.