Why You Probably Need More Sleep

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Sleep: yes, you really do still need it!

We asked you how much sleep you usually get, and got the above-pictured, below-described set of responses:

  • A little of a third of all respondents selected the option “< 7 hours”
  • However, because respondents also selected options such as < 6 hours, < 5 hours, and < 4 hours, so if we include those in the tally, the actual total percentage of respondents who reported getting under 7 hours, is actually more like 62%, or just under two thirds of all respondents.
  • Nine respondents, which was about 5% of the total, reported usually getting under 4 hours sleep
  • A little over quarter of respondents reported usually getting between 7 and 8 hours sleep
  • Fifteen respondents, which was a little under 10% of the total, reported usually getting between 8 and 9 hours of sleep
  • Three respondents, which was a little under 2% of the total, reported getting over 9 hours of sleep
  • In terms of the classic “you should get 7–9 hours sleep”, approximately a third of respondents reported getting this amount.

You need to get 7–9 hours sleep: True or False?

True! Unless you have a (rare!) mutated ADRB1 gene, which reduces that.

The way to know whether you have this, without genomic testing to know for sure, is: do you regularly get under 6.5 hours sleep, and yet continue to go through life bright-eyed and bushy-tailed? If so, you probably have that gene. If you experience daytime fatigue, brain fog, and restlessness, you probably don’t.

About that mutated ADRB1 gene:

NIH | Gene identified in people who need little sleep

Quality of sleep matters as much as duration, and a lot of studies use the “RU-Sated” framework, which assesses six key dimensions of sleep that have been consistently associated with better health outcomes. These are:

  • regularity / usual hours
  • satisfaction with sleep
  • alertness during waking hours
  • timing of sleep
  • efficiency of sleep
  • duration of sleep

But, that doesn’t mean that you can skimp on the last one if the others are in order. In fact, getting a good 7 hours sleep can reduce your risk of getting a cold by three or four times (compared with six or fewer hours):

Behaviorally Assessed Sleep and Susceptibility to the Common Cold

^This study was about the common cold, but you may be aware there are more serious respiratory viruses freely available, and you don’t want those, either.

Napping is good for the health: True or False?

True or False, depending on how you’re doing it!

If you’re trying to do it to sleep less in total (per polyphasic sleep scheduling), then no, this will not work in any sustainable fashion and will be ruinous to the health. We did a Mythbusting Friday special on specifically this, a while back:

Could Just Two Hours Sleep Per Day Be Enough?

PS: you might remember Betteridge’s Law of Headlines

If you’re doing it as a energy-boosting supplement to a reasonable night’s sleep, napping can indeed be beneficial to the health, and can give benefits such as:

However! There is still a right and a wrong way to go about it, and we wrote about this previously, for a Saturday Life Hacks edition of 10almonds:

How To Nap Like A Pro (No More “Sleep Hangovers”!)

As we get older, we need less sleep: True or False

False, with one small caveat.

The small caveat: children and adolescents need 9–12 hours sleep because, uncredited as it goes, they are doing some seriously impressive bodybuilding, and that is exhausting to the body. So, an adult (with a normal lifestyle, who is not a bodybuilder) will tend to need less sleep than a child/adolescent.

But, the statement “As we get older, we need less sleep” is generally taken to mean “People in the 65+ age bracket need less sleep than younger adults”, and this popular myth is based on anecdotal observational evidence: older people tend to sleep less (as our survey above shows! For any who aren’t aware, our readership is heavily weighted towards the 60+ demographic), and still continue functioning, after all.

Just because we survive something with a degree of resilience doesn’t mean it’s good for us.

In fact, there can be serious health risks from not getting enough sleep in later years, for example:

Sleep deficiency promotes Alzheimer’s disease development and progression

Want to get better sleep?

What gets measured, gets done. Sleep tracking apps can be a really good tool for getting one’s sleep on a healthier track. We compared and contrasted some popular ones:

The Head-To-Head Of Google and Apple’s Top Apps For Getting Your Head Down

Take good care of yourself!

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  • Overcoming Gravity – by Steven Low

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    The author, a professional gymnast and coach with a background in the sciences, knows his stuff here. This is what it says on the tin: it’s rigorously systematic. It’s also the most science-based calisthenics book this reviewer has read to date.

    If you just wanted to know how to do some exercises, then this book would be very much overkill, but if you want to be able to go from no knowledge to expert knowledge, then the nearly 600 pages of this weighty tome will do that for you.

    This is a textbook, it’s a “the bible of…” style book, it’s the one that if you’re serious, will engage you thoroughly and enable you to craft the calisthenics-forged body you want, head to toe.

    As if it weren’t already overdelivering, it also has plenty of information on injury avoidance (or injury/condition management if you have some existing injury or chronic condition), and building routines in a dynamic fashion that avoids becoming a grind, because it’s going from strength to strength while cycling through different body parts.

    Bottom line: if you’d like to get serious about calisthenics, then this is the book for you.

    Click here to check out Overcoming Gravity, and do just that!

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  • Increase in online ADHD diagnoses for kids poses ethical questions

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    In 2020, in the midst of a pandemic, clinical protocols were altered for Ontario health clinics, allowing them to perform more types of care virtually. This included ADHD assessments and ADHD prescriptions for children – services that previously had been restricted to in-person appointments. But while other restrictions on virtual care are back, clinics are still allowed to virtually assess children for ADHD.

    This shift has allowed for more and quicker diagnoses – though not covered by provincial insurance (OHIP) – via a host of newly emerging private, for-profit clinics. However, it also has raised significant ethical questions.

    It solves an equity issue in terms of rural access to timely assessments, but does it also create new equity issues as a privatized service?

    Is it even feasible to diagnose a child for a condition like ADHD without meeting that child in person?

    And as rates of ADHD diagnosis continue to rise, should health regulators re-examine the virtual care approach?

    Ontario: More prescriptions, less regulation

    There are numerous for-profit clinics offering virtual diagnoses and prescriptions for childhood ADHD in Ontario. These include KixCare, which does not offer the option of an in-person assessment. Another clinic, Springboard, makes virtual appointments available within days, charging around $2,600 for assessments, which take three to four hours. The clinic offers coaching and therapy at an additional cost, also not covered by OHIP. Families can choose to continue to visit the clinic virtually during a trial stage with medications, prescribed by a doctor in the clinic who then sends prescribing information back to the child’s primary care provider.

    For-profit clinics like these are departing from Canada’s traditional single-payer health care model. By charging patients out-of-pocket fees for services, the clinics are able to generate more revenue because they are working outside of the billing standards for OHIP, standards that set limits on the maximum amount doctors can earn for providing specific services. Instead many services are provided by non-physician providers, who are not limited by OHIP in the same way.

    Need for safeguards

    ADHD prescriptions rose during the pandemic in Ontario, with women, people of higher income and those aged 20 to 24 receiving the most new diagnoses, according to research published in January 2024 by a team including researchers from the Centre for Addictions and Mental Health and Holland Bloorview Children’s Hospital. There may be numerous reasons for this increase but could the move to virtual care have been a factor?

    Ontario psychiatrist Javeed Sukhera, who treats both children and adults in Canada and the U.S., says virtual assessments can work for youth with ADHD, who may receive treatment quicker if they live in remote areas. However, he is concerned that as health care becomes more privatized, it will lead to exploitation and over-diagnosis of certain conditions.

    “There have been a lot of profiteers who have tried to capitalize on people’s needs and I think this is very dangerous,” he said. “In some settings, profiteering companies have set up systems to offer ADHD assessments that are almost always substandard. This is different from not-for-profit setups that adhere to quality standards and regulatory mechanisms.”

    Sukhera’s concerns recall the case of Cerebral Inc., a New York state-based virtual care company founded in 2020 that marketed on social media platforms including Instagram and TikTok. Cerebral offered online prescriptions for ADHD drugs among other services and boasted more than 200,000 patients. But as Dani Blum reported in the New York Times, Cerebral was accused in 2023 of pressuring doctors on staff to prescribe stimulants and faced an investigation by state prosecutors into whether it violated the U.S. Controlled Substances Act.

    “At the start of the pandemic, regulators relaxed rules around medical prescription of controlled substances,” wrote Blum. “Those changes opened the door for companies to prescribe and market drugs without the protocols that can accompany an in-person visit.”

    Access increased – but is it equitable?

    Virtual care has been a necessity in rural areas in Ontario since well before the pandemic, although ADHD assessments for children were restricted to in-person appointments prior to 2020.

    But ADHD assessment clinics that charge families out-of-pocket for services are only accessible to people with higher incomes. Rural families, many of whom are low income, are unable to afford thousands for private assessments, let alone the other services upsold by providers. If the private clinic/virtual care trend continues to grow unchecked, it may also attract doctors away from the public model of care since they can bill more for services. This could further aggravate the gap in care that lower income people already experience.

    This could further aggravate the gap in care that lower income people already experience.

    Sukhera says some risks could be addressed by instituting OHIP coverage for services at private clinics (similar to private surgical facilities that offer mixed private/public coverage), but also with safeguards to ensure that profits are reinvested back into the health-care system.

    “This would be especially useful for folks who do not have the income, the means to pay out of pocket,” he said.

    Concerns of misdiagnosis and over-prescription

    Some for-profit companies also benefit financially from diagnosing and issuing prescriptions, as has been suggested in the Cerebral case. If it is cheaper for a clinic to do shorter, virtual appointments and they are also motivated to diagnose and prescribe more, then controls need to be put in place to prevent misdiagnosis.

    The problem of misdiagnosis may also be related to the nature of ADHD assessments themselves. University of Strathclyde professor Matthew Smith, author of Hyperactive: The Controversial History of ADHD, notes that since the publication of Diagnostic and Statistical Manual of Mental Disorders in 1980, assessment has typically involved a few hours of parents and patients providing their subjective perspectives on how they experience time, tasks and the world around them.

    “It’s often a box-ticking exercise, rather than really learning about the context in which these behaviours exist,” Smith said. “The tendency has been to use a list of yes/no questions which – if enough are answered in the affirmative – lead to a diagnosis. When this is done online or via Zoom, there is even less opportunity to understand the context surrounding behaviour.”

    Smith cited a 2023 BBC investigation in which reporter Rory Carson booked an in-person ADHD assessment at a clinic and was found not to have the condition, then had a private online assessment – from a provider on her couch in a tracksuit – and was diagnosed with ADHD after just 45 minutes, for a fee of £685.

    What do patients want?

    If Canadian regulators can effectively tackle the issue of privatization and the risk of misdiagnosis, there is still another hurdle: not every youth is willing to take part in virtual care.

    Jennifer Reesman, a therapist and Training Director for Neuropsychology at the Chesapeake Center for ADHD, Learning & Behavioural Health in Maryland, echoed Sukhera’s concerns about substandard care, cautioning that virtual care is not suitable for some of her young clients who had poor experiences with online education and resist online health care. It can be an emotional issue for pediatric patients who are managing their feelings about the pandemic experience.

    “We need to respect what their needs are, not just the needs of the provider,” says Reesman.

    In 2020, Ontario opted for virtual care based on the capacity of our health system in a pandemic. Today, with a shortage of doctors, we are still in a crisis of capacity. The success of virtual care may rest on how engaged regulators are with equity issues, such as waitlists and access to care for rural dwellers, and how they resolve ethical problems around standards of care.

    Children and youth are a distinct category, which is why we had restrictions on virtual ADHD diagnosis prior to the pandemic. A question remains, then: If we could snap our fingers and have the capacity to provide in-person ADHD care for all children, would we? If the answer to that question is yes, then how can we begin to build our capacity?

    This article is republished from healthydebate under a Creative Commons license. Read the original article.

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  • Eggplant vs Zucchini – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing eggplant to zucchini, we picked the zucchini.

    Why?

    In terms of macros, eggplant has more carbs and fiber while zucchini has more protein; we’ll generally prioritize fiber, so call this a subjective win for eggplant in this category, though an argument could be made for a tie.

    In the category of vitamins, eggplant has more of vitamins B3, B5, and E, while zucchini has more of vitamins A, B1, B2, B6, B9, C, K, and choline, scoring a win for zucchini here.

    Looking at minerals, eggplant has more copper, manganese, and selenium, while zucchini has more calcium, iron, magnesium, phosphorus, potassium and zinc, meaning another win for zucchini in this round.

    In terms of polyphenols, eggplant has a greater variety of polyphenols, while zucchini has greater total mass of polyphenols, so we’re calling this one a tie.

    Adding up the sections makes for an overall win for zucchini, but by all means enjoy either or both (perhaps together!); diversity is good!

    Want to learn more?

    You might like:

    What’s Your Plant Diversity Score?

    Enjoy!

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  • How To Feel 10 Years Younger

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Will Harlow, over-50s specialist physio, shows us how to turn back the clock:

    Reach for youthfulness

    Most of mobility is lost through lack of use. If we’re afraid of stretching fully, we’ll stop a little short, and then our body will adapt, and the shorter reach becomes our new maximum reach. This process continues until such a time as we are completely stiff.

    So, never has “use it lose it” been so critical! With this in mind, here are 5 exercises to take your range of motion back to its previous levels:

    1. Open the gate: stand tall holding a wall or similar support, shift your weight onto one leg, lift your other knee, and move it up, out to the side, and around in a smooth circle before placing your foot back down; keep your back upright throughout to gently mobilize your hips and wake up the surrounding hip muscles, supporting long-term hip joint health.
    2. Dynamic hamstring sweep: stand with one foot forward and your heel on the floor, keep your front leg straight and your back knee slightly bent, then hinge down as you sweep your hands along your front leg and return upright; move in and out of the stretch in a controlled way to warm up your hamstrings before activity (but skip this one if you have sciatica, like we mentioned yesterday).
    3. Overhead reach: sit upright away from a chair back with your feet flat on the floor, interlace your fingers or stack them together, reach your arms overhead, turn your palms upwards, and push gently towards the ceiling; this opens your chest, improves your shoulder mobility, and helps counter stiffness from ergonomically unfriendly phone use, poorly angled typing, and other daily bad posture habits.
    4. Seated side bend: sit tall with your hands crossed over your chest, keep your head aligned with your shoulders, and slowly lean your whole torso to one side without lifting your hips, then return to center and switch sides; move slowly and with control to explore your spinal range of motion without forcing it.
    5. Towel shoulder stretch: hold a towel overhead with one hand and grasp it behind your back with your other hand, keeping your back upright as you gently pull upwards to lift your lower arm until you feel a stretch in the front of your shoulder, then lightly guide your elbow forwards; hold comfortably, ease off slowly, and repeat on the other side to improve shoulder range of motion for everyday reaching tasks.

    For more on all of this plus visual demonstrations, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like:

    Four Easy Ways To Better Shoulder Mobility

    Take care!

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  • BMI shouldn’t be the only way to assess who can access weight-loss drugs

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    Around one in three Australian adults (32%) has a body-mass index (BMI) of 30 or above. A further 34% has a BMI of 25 or above.

    Australia’s regulator has approved Wegovy, the weight-loss version of Ozempic (semaglutide) and Mounjaro (tirzepatide) for weight management, alongside a reduced-calorie diet and exercise.

    To access these medications, adults must have a BMI of 30 or above or a BMI of 27 and a weight-related condition such as high blood pressure or sleep apnoea. The drugs aren’t subsidised on the Pharmaceutical Benefits Scheme (PBS) for weight loss, so users face still high out-of-pocket costs.

    These drugs work by activating the GLP-1 receptor, which increases insulin secretion and improves the liver’s use of glucose. This decreases the user’s appetite, leaving them feeling fuller after eating less. In trials, these medications reduced participants’ body weight by up to 20% and improved their health outcomes and quality of life.

    But while doctors and allied health providers are reducing their reliance on BMI to guide treatment decisions, eligibility for Wegovy and Mounjaro rely on it. This needs to change.

    Antonio_Diaz/Getty Images

    Your BMI alone doesn’t reflect your health status

    A Belgian mathematician first invented BMI in the 1830s to try and quantify the “average man”.

    An American physiologist and dietitian then adopted BMI in the 1970s to screen for obesity. It has since been used a tool to screen large populations for obesity.

    BMI was never meant as the sole measure for a person’s health. When we use BMI with an individual patient, it can often overestimate the risk of their weight on their health. People have a lot of muscle mass, for example, may have a high BMI but low health risks.

    BMI can also underestimate a peron’s weight-related health impacts, such as the risks for elderly people with low muscle mass.

    Weight doesn’t tell us the whole story about a person’s risk for poor health. But because it’s easy to see a person’s physical shape, it’s often incorrectly used as a marker of healthiness.

    It’s possible to improve your health by eating a more nutritious diet and getting more active, even if your weight doesn’t change.

    For people who don’t move much during the day, increasing physical activity can boost your heart, lung and mental health.

    The definition of obesity might also change

    Obesity is most commonly diagnosed when a peson’s BMI is 30 or above.

    But earlier this year, an international committee recommended changing how obesity is diagnosed. In its view, a person with a high amount of body fat that is having an impact on their health should be diagnosed as having obesity. So should those with a BMI over 40.

    However, according to its recommendations, to diagnose obesity at lower BMIs, a health practitioner should assess the person’s waist circumference or directly measure their body fat, through a special set of scales that directly measures percentage body fat.

    These measurements would be assessed according to different cut-offs for obesity based on age, gender and ethnicity.

    On top of these body measurements, it also proposes a new diagnosis of “clinical obesity”. This would be given when there is evidence of organ dysfunction or obesity impacting every day function. This way of diagnosing obesity looks at overall health, and not just BMI.

    The committee recommended weight-loss treatments, including medications, should be individualised and evidence-based.

    What other indicators could clinicians use?

    Obesity is complex, with each person experiencing it differently. So rather than basing weight-loss medication eligibility on BMI, clinicians should be able to consider the potential benefits (and risks) for an individual.

    The Edmonton Obesity Staging System is a good example of a measure that uses BMI plus any other health conditions the person has, how the person moves and functions day to day, and psychological symptoms such as depression or low mood.

    A higher stage is associated with poorer health outcomes, such as having organ damage, being unable to work, or having major depression. A moderate stage might include having high blood pressure, having some limitations on your daily activity and subsequent impacts on quality of life. This staging could help determine who would get the most benefit from weight-loss medicines.

    A more comprehensive assessment of health using the Edmonton Obesity Staging System could help patients and their doctors have an informed discussion about the benefits and drawbacks of weight-management medications. For example, the medications could be targeted to people with higher stages rather than just relying on BMI.

    This could mean people with lower BMIs, but more health conditions or difficulty with physical function, could decide to use medications, as they would be more likely to have health benefits.

    Don’t overlook nutrition and exercise

    While medications can help many users improve their health, they won’t be suitable or work for everyone. And not everyone will sustain the same level of weight loss, especially if they’re not supported with dietary changes and exercise.

    Research trials of these medications have included the best nutrition, physical activity and psychological support for patients undergoing treatment. Weight-loss drugs should always be used in conjunction with these other supports to get the best health outcomes.

    Whether you use weight-loss drugs or not, if you have weight-related health issues, you’re more likely to improve your physical function, your other health conditions and quality of life if you have support from a team of health professionals. This might include a dietitian, exercise physiologist, psychologist and care from a trusted GP.

    Liz Sturgiss, Professor of Community Medicine and Clinical Education, Bond University and Kimberley Norman, Research Fellow, Obesity and Weight Management, Monash University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • How to Be Miserable: 40 Strategies You Already Use – by Dr. Randy Paterson

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    What would you do if you wanted to make your life as miserable as possible? Maybe you’d ensure you are sleep-deprived; maybe you’d adjust your diet and exercise to make disease as likely as possible. Maybe you’d be a consumer of addictive substances. But these are easy, entry-level ways to be miserable—most people do them already!

    Psychologist Dr. Paterson lays out advice to take things to the next level. After covering the above, he gives many more tips, ranging from rehearsing the regrettable past, to constructing future Hells. Engaging in toxic positivity to maximize the blows when bad things happen, and insisting on perfection (to make failure more likely, if not inevitable).

    But still, one can do more. In fact, the author recommends giving 100% to one’s work (he neglected to advise giving 100% when giving blood, perhaps because that would become only a short-lived problem), dropping your boundaries, and at the same time having the highest expectations of others—all the better to feel worse when they turn out to be fallible humans merely doing their best.

    Each of these wise pieces of advice and many more (there are 40 strategies, after all) get a short chapter to them, explained clearly so that the reader can easily apply them in life.

    There’s also a small follow-up about what to do if, for whatever reason, you’ve decided you’ve had enough of your carefully-constructed miserable lifestyle, and would like to flip the tips to try a change of pace instead.

    Bottom line: this is all very effective advice, and how you choose to put this information into practice is up to you!

    Click here to check out How To Be Miserable: 40 Strategies You Already Use, and maximize your misery!

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