Tag: Exercise

Ultra-processed foods linked to higher glaucoma risk, study warns
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In a recent study published in the journal Nutrients, researchers examined the relationship between ultra-processed food (UPF) intake and glaucoma incidence among Spanish university graduates.

Glaucoma? A Prospective Cohort Study including 19,255 Participants from the SUN Project. Image Credit: Africa Studio / Shutterstock

Background

Glaucoma is a leading cause of lifelong blindness globally, defined by the gradual loss of retinal ganglion cells. Elevated intraocular pressure, advanced age, non-Caucasian race, and family history increase glaucoma risk. However, alterable environmental variables like nutrition, exercise, and lifestyle are increasingly associated with its development. Alternative and complementary medicine for glaucoma therapy has gained popularity, but more study is required to tap their therapeutic potential. Nutrition is gaining scientific interest due to UPF ingredients heavy in salt, sugar, and fat. Previous research implies a link between food and glaucoma risk; however, the relationship is ambiguous. Further study is required to apply these findings to clinical care practices.

About the study

In the present observational, prospective cohort study, researchers investigated whether consuming UPF increases the incidence of glaucoma among university graduates in Spain.

The study included 19,255 Seguimiento Universidad de Navarra (SUN) Project participants (60% women, mean age, 38 years). The researchers followed the participants for 13 years (mean) through biennial questionnaires to be completed online or through mail. The baseline questionnaire (Q0) contained data on sociodemographic factors, physical measurements, dietary practices, lifestyle habits, and comorbidities. The researchers sent follow-up study questionnaires in two-year intervals (Q2 to Q20) to evaluate changes in diet, lifestyle, and medical conditions and monitored disease incidences. They used the Q10 study questionnaire to obtain updated data.

The team used food-frequency questionnaires (FFQ) to evaluate dietary intake and the NOVA food classification to determine UPF intake. They determined the glaucoma diagnosis by querying the study participants about ever receiving a glaucoma diagnosis from an ophthalmologist. In addition, they validated the self-reported diagnoses among 150 individuals following the European Glaucoma Society guidelines at baseline and a two-year interval during follow-up.

The researchers excluded individuals with glaucoma or ocular hypertension at baseline and those with energy intake values beyond predetermined limits. They used Cox regression models to determine the hazard ratios (HR), adjusting for sociodemographic variables, lifestyle and dietary variables, and medical history. Sociodemographic variables included age, sex, educational attainment, and body mass index. Lifestyle and diet variables included total calorie intake, Mediterranean dietary adherence, physical exercise, smoking habits, caffeine intake, ethanol intake, omega-3: omega-6 ratio, and specific diets. Comorbidities included hypertension, cardiovascular disease, diabetes, and cancer.

Results and discussion

During follow-up, the team noted 230 incidents of glaucoma cases and studied 176,963 individual years. Individuals with the highest ultra-processed food intake were younger and consumed more ethanol and coffee with a higher calorie intake. After covariate adjustments, individuals having the highest ultra-processed food intake (more than four servings of UPF per day) showed a higher glaucoma risk (HR, 1.8) compared to those with the lowest UPF intake (up to one serving of UPF per day).

The subgroup analysis showed statistically significant multiplicative associations for participant age and dietary omega-3: omega-6 ratio. However, a relationship between ultra-processed food intake and new-onset glaucoma was limited to older, physically active, non-smoker males aged ≥55 years with low omega-3: omega-6 fatty acid ratio and total calorie intake. Concerning UPF type, sweets showed a significantly high risk of glaucoma incidence (HR, 1.5). The validation findings for self-documented and clinical case diagnoses showed high agreement between, with high sensitivity and specificity, all validating open-angle-type glaucoma.

A high intake of UPFs can cause elevated blood glucose levels, oxidative stress, and inflammation, with sweets having the most contributory role. These processed meals have decreased nutritional density and a higher glycemic effect, which can lead to oxidative stress and inflammation. Retinal exposure to reactive oxygen species (ROS) increases inflammation and glaucoma risk. High UPF intake can also cause weight gain, endothelial dysfunction, elevated blood glucose levels, oxidative stress, and inflammation. The relationship between UPF intake and low-grade inflammation is not entirely understood; however, it is likely due to their robust pro-inflammatory activities. UPFs have a detrimental influence on dietary consumption since they include high quantities of added sugars, trans fats, and salt, resulting in nutrient displacement when substituted with healthy alternatives such as fruits and vegetables.

Conclusions

Overall, the study found that individuals with the highest UPF consumption had a higher likelihood of glaucoma development than those with the lowest UPF consumption. Furthermore, when examined individually, UPF from sweets revealed a significant glaucoma risk. The findings underscore the importance of health monitoring and controlling the intake of UPFs (particularly high-sugar ones) to reduce incident glaucoma cases.

Given the growing cultural tendency toward UPF consumption, healthcare professionals must promote food patterns characterized by increased intake of unprocessed or less processed foods. Furthermore, several governments have implemented policies like front-side labeling, taxes on unhealthy food items, advertising limitations, and promotion of healthier choices to discourage UPF consumption.
Journal reference:

López-Gil, J., et al. Is Ultra-Processed Food Intake Associated with a Higher Risk of Glaucoma? A Prospective Cohort Study including 19,255 Participants from the SUN Project. Nutrients 2024, 16, 1053. DOI: 10.3390/ nu16071053, https://www.mdpi.com/2072-6643/16/7/1053
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April 8, 2024
Regular late-life exercise has a beneficial impact on DNA damage and telomere dysfunction

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Regular aerobic exercise later in life prevents genomic instability characterized by DNA damage and telomere dysfunction, according to a study from the Department of Internal Medicine at the University of Utah. Researchers will present their work this week at the American Physiology Summit, the flagship annual meeting of the American Physiological Society (APS), in Long Beach, California.

These new findings will greatly impact our understanding of the mechanisms on how aerobic exercise improves vascular health at the level of genomic stability.”

Jisok Lim, PhD

Late-life exercise used to be thought of as ineffective. However, existing studies indicate aerobic exercise later in life lowers the risk of cardiovascular disease-related mortality. Yet, the specific factors contributing to this effect have not been completely understood.

Researchers examined whether regular exercise with aging may prevent DNA damage and telomere dysfunction. Telomeres are protective caps at the end of chromosomes. In this study, exercise was shown to be especially helpful in cells that come in direct contact with blood flow (endothelial cells). The benefits of aerobic exercise are particularly noticeable in the aortic regions that are less prone to atherosclerosis due to favorable blood flow patterns.

During the four-month study, 15 male mice were given access to a voluntary running wheel. The mice were assigned to high-, moderate- and low-running groups based on their consistent running distances. Aortic tissues exposed to different blood flow patterns were collected for the evaluation of DNA damage and telomere function. The findings suggest the increased level of exercise later in life has a beneficial impact on DNA damage and telomere dysfunction.

There are many contributing factors to arterial aging. The driving factor among them is DNA damage. While more study in this area is needed, physiologists hope these findings lay the groundwork toward improving human health in the future. “By revealing the varied responses of aortic regions experiencing different blood flow pattern and cell types to aerobic exercise, this research will provide a firm ground on a detailed and customized approach to interventions for cardiovascular health,” said Jisok Lim, PhD, a postdoctoral fellow at the University of Utah and lead author of the study.

Source:

American Physiological Society (APS)

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April 7, 2024
Exploring prebiotics and probiotics as dual fighters against depression and obesity

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Depression is among the most prevalent and potentially serious mental health disorders, accounting for up to 800,000 suicides a year. The risk factors for depression have, therefore, undergone much exploration.

A recent study published online in Nutrients deals with the interactions between depression and nutrition, coupled with exercise.

Study: The Role of Gut Microbiota, Nutrition, and Physical Activity in Depression and Obesity—Interdependent Mechanisms/Co-Occurrence. Image Credit: Bits And Splits/Shutterstock.com

About depression

Depressive disorders include several categories, including persistent depressive disorder (dysthymia), premenstrual dysphoric disorder, as well as depression induced by addictive drugs or medications or by medical conditions.

All are characterized by sadness and irritability, with bodily and mental changes. The effect is a lowered quality of life and impaired functioning.

Moreover, depression is known to increase the risk for a number of metabolic diseases, such as diabetes, obesity, and ischemic heart disease.

Conversely, dietary patterns are linked to mental health as well as malnutrition. For instance, excessive fat intake leads to chronic inflammation and obesity.

Obesity

Obesity is defined as the accumulation of body fat in excess, as measured by the body mass index (BMI) and the body fat percentage. It is associated with a higher risk of cardiovascular disease (CVD), insulin resistance, cancer, and nerve damage.

Risk factors for obesity are well-known and include gender, age, smoking, apart from the consumption of excessive fat and of processed foods, which are typical of Western diets.

Obesity and depression often affect the same individual, along with anxiety disorders. They have a common mechanism of action, as seen by their bidirectional association.

People who are depressed often indulge in comfort eating, which may increase body weight, especially if the person is also inactive. The risk of obesity in people undergoing emotional stress is almost 40% higher.

Similarly, obese people are almost 20% more likely to become anxious or depressed because of negative self-image as well as adverse social perceptions that they are too lazy or undisciplined to regulate their diet and their weight. The treatment of depression with antidepressants is effective but may cause weight increase.

Unfortunately, both obesity and depression are among the most prevalent disorders globally and have a high death rate, leading to powerful scientific interest in their interrelationships.

Gut microbiota

The gut microbiota is essential to proper energy storage and metabolism, but shows marked variability in obese vs lean individuals. This includes lower diversity and fewer commensal bacteria but more pathogenic microbes in the obese. The resulting aberration in metabolism may contribute to obesity.

The need for a rational diet along with therapies like psychotherapy and medication to treat patients with depression is stressed by some scientists.

In addition, probiotics and prebiotics may be required, along with nutritional supplements, to correct dysbiosis and vitamin deficiencies.

Probiotics and gut microbiota

The researchers sought to understand how gut microbes may be useful in treating both obesity and depression and the role of probiotics and prebiotics in such therapy.

The review suggests that about 57% of the composition of the gut microbiota responds to dietary patterns.

Probiotics strengthen the gut barrier and modulate the immune system. Their use is associated with improving depressive symptoms, perhaps by supplying vitamin D and short-chain fatty acids (SCFAs), which combat inflammation.

Some strains of probiotic bacteria directly affect neural pathways. They inhibit the depression-inducing hypothalamic–pituitary–adrenal axis (HPA axis), and promote the secretion of the anti-stress neurotransmitter GABA, also known as gamma-aminobutyric acid.

Others produce gut neurotransmitters that also affect the brain, affecting the mood for the better.

Some clinical trials in humans suggest a positive effect of probiotics on depressive disorders as well as on obesity and related metabolic conditions like insulin resistance, type 2 diabetes, and nonalcoholic fatty liver disease (NAFLD).

Further research is essential to validate these results, especially as probiotics work well on gut health and overall disease control only as part of a holistic management strategy, including proper diet, exercise, stress regulation, and adequate sleep.

Bacterial strains linked to improved neural pathways, sometimes called psychobiotics, include multiple Lactobacillus strains like Lactobacillus casei Shirota, Lactobacillus fermentum NS8 and NS9, and Lactobacillus rhamnosus JB-1, as well as Bifidobacterium strains like Bifidobacterium longum Rosell-175, Bifidobacterium longum 1714, and Bifidobacterium longum NCC3001.

Diet and mental health

The brain receives a good share of absorbed nutrients and utilizes them to keep itself healthy. For instance, regeneration, neuroplasticity, and an adequate antioxidant reserve depend on the proper supply of nutrients to the brain.

Supplementation with fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), magnesium, folate, and vitamins E and D have been suggested to be beneficial in countering or mitigating severe depression and reducing neuroinflammation.

Specific diets like the Mediterranean diet (MD), the DASH (Dietary Approaches to Stop Hypertension), or vegetarian diets have frequently been assessed for their relationship with physical and mental health.

The authors of the current study found reduced depression and obesity risk with both the DASH and the MD, but contradictory data with vegetarian and vegan diets. However, high-quality vegetarian diets were protective against depression, underlining the pivotal role of diet quality in the type of diet chosen.

Physical activity and obesity/mood disorders

There is ample evidence that weight management is aided by increasing the overall energy expenditure and improving the mood, with reduced anxiety and depression. Aerobic exercise has been recommended for its ability to build fitness and help reduce weight.

Physical exercise is linked with lengthening telomeres, a metabolic health biomarker. It is also associated with better brain health, sleep quality, and reduced depressive symptoms.

Physical exercise is also linked to better gut microbiota composition, stronger commensals, and more anti-inflammatory bacteria.

Early-life exercise may promote the development of bacteria that can help the host adapt to changing conditions and promote healthy brain development.

The broader impact of obesity and depression

Depression is associated with increased mortality and morbidity, absenteeism, severe decreases in the quality of life, and reduced productivity.

Obesity, which is currently estimated to have a prevalence of 30% in the USA, also has profound impacts on personal and social health. It reduces female fertility, promotes loss of cognitive ability, reduces the lifespan, and may increase employment difficulty.

Conclusions

Obesity and depression have common origins and act to exacerbate each other. This interrelationship significantly impacts the quality of life. One possible explanation for their connections may be via gut dysbiosis.

This has stimulated much study on the potential use of probiotics and prebiotics in depression and anxiety, as well as in obesity.

“Encouraging findings from existing research underscore the need for robust clinical trials to evaluate the therapeutic potential of microbiota modulation.”

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April 4, 2024
Study highlights need for exercise habits among youth for long-term health

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Forming a long-term recreational exercise habit as a young person has a beneficial impact on physical and mental health later in life, but some groups, such as females and academic high-achievers, miss out on these benefits disproportionately.

A University of Adelaide study found females, people with low self-efficacy, reluctant exercisers, higher academic achievers, and those experiencing socioeconomic disadvantage are all most at risk of failing to establish regular exercise patterns during the transition from adolescence to young adulthood.

The finding was made by examining data collected as part of the Longitudinal Survey of Australian Youth (LSAY), which also showed young Australians on average exercise less regularly every year after transitioning from high school to university and work.

It is well known that sustained regular exercise in young people improves fitness, physical health, self-esteem, reduces distress and sets up long-term patterns that reduce disease risk in adulthood. There seems to be a critical period in people’s teens, around the age of 15, to establish these behaviors.”

Oliver Schubert, Associate Professor from the University of Adelaide’s Adelaide Medical School and the Northern Adelaide Local Health Network

While women’s sport is increasing in prominence, the researchers say multiple factors contribute to the gender disparity.

“The disadvantage experienced by females is influenced by reduced opportunity, lower access, and lack of sports diversity, but also divergent parental and cultural expectations, stereotypes, and role models,” says Dr Julie Morgan, Clinical Associate Lecturer at the University of Adelaide’s Discipline of Psychiatry and lead author of the study.

“Psychological factors, such as perceived sports competency and self-efficacy, may play an additional role. Our study highlights that more needs to be done to promote long-term regular of exercise to female adolescents.”

Females were not the only at-risk group that came as a surprise to the researchers.

“The risk for academic high achievers was unexpected and highlights the need to promote a balance between study and self-care to this group,” said Associate Professor Scott Clark, Head of the University of Adelaide’s Discipline of Psychiatry.

Prior research has shown similar findings regarding the benefits of forming exercise habits, but the LSAY data provides a clearer understanding than previously possible.

“The large size and high follow-up rate of LSAY, which follows Australian youth as they transition from school to study or work, makes it an extremely valuable resource for analyzing the impact of changes in society and policy that can influence educational, occupational and physical- and mental-health outcomes,” says Jana Bednarz, a senior statistician from the University of Adelaide who conducted the longitudinal modeling analyses.

“Our trajectory-based analysis of repeated measurements provides more robust data than previous cross-sectional studies, where data are collected only once, and therefore provides good evidence for youth exercise policy development in Australia.”

The researchers say outreach is required at an early stage to encourage the at-risk groups they’ve identified to develop long-term exercise habits.

“Given the predictors of these patterns are identifiable at age 15, there is a key role for secondary school, especially in the last years, when academic achievements become more central for young people,” said Associate Professor Schubert.

“Equally, universities and vocational training institutions could run programs to support and encourage physical activity and sport.

“State governments and local councils need to ask whether the current leisure infrastructure supports the needs of young people. Funding and support for grass-roots community sport across gender and socioeconomic groups is critical.”

Source:

Journal reference:

Morgan, J. A., et al. (2024). Long-term recreational exercise patterns in adolescents and young adults: Trajectory predictors and associations with health, mental-health, and educational outcomes. PLOS ONE. doi.org/10.1371/journal.pone.0284660.

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April 4, 2024
Why vigorous exercise could inadvertently lead to weight gain

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Mice gain weight after exercising vigorously

Mary Swift/iStockphoto/Getty Images

Mice that exercise vigorously put on weight in the next 24 hours, whereas those that exert themselves moderately or not at all don’t, despite both groups eating the same amount of food, a study has found. This adds to the growing evidence that animals, including us, compensate for extra energy used during exercise by cutting energy expenditure in other ways.

“The real-world experiences of many individuals feeling too exhausted to move after strenuous exercise lend credence to our study’s findings being replicable in humans,” says …

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April 1, 2024
Study finds genetics influence effectiveness

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In a recent study published in the journal JAMA Network Open, researchers investigated the role of genetic risk in physical activity interventions against incident obesity (body mass index [BMI] >30). Their dataset included clinical, genetic, and physical activity data from a large retrospective sample cohort comprising more than 3,000 All of Us Research Program (AoURP) participants. Their findings reveal that daily step count and BMI polygenic risk score (PRS) are both independently associated with incident obesity risk. Notably, engaging in physical activity is shown to mitigate obesity incidence and risk effectively. Importantly, however, the degree of physical activity (measured herein as participants’ mean daily step count) required to reverse incident obesity varied substantially based on the participant’s genetic PRS.

Study: Physical Activity and Incident Obesity Across the Spectrum of Genetic Risk for Obesity. Image Credit: Amani A / Shutterstock

This study provides the first evidence that genetic obesity risk is not a deterministic trait but can instead be overcome by altering (generally increasing) physical activity levels. It highlights the need for clinicians to consider genetic history when designing intervention action plans against the condition, suggesting that future treatment against incident obesity may be tailored to the patient under care as opposed to the current “one size fits all” approach.

The dangers of obesity and the impact of genetics

Obesity is a medical condition wherein the body accumulates excess fat reserves, usually accompanied by adverse health effects. The global collective impact of obesity is so medically significant that the World Health Organization labeled obesity the ‘greatest threat to the health of the Westernized world’ more than 20 years ago (2000). In the United States of America (US) alone, the condition is reported as being responsible for more than 400,000 deaths per year, with a staggering 40% of the adult population coping with the disease. Alarmingly, despite global efforts aimed at curbing disease prevalence, the global burden of obesity continues to rise unabated annually,

Encouragingly, obesity represents an entirely modifiable and reversible condition, with diet, physical exercise, and, in extreme cases, pharmacotherapy proving effective in disease management. Physical exercise is the most often recommended intervention against obesity. The recent rise in fitness tracker popularity has seemingly bolstered the effectiveness of this intervention, with these smart devices providing clinicians and policymakers with a relatively accurate and objective means of monitoring activity levels and their impacts on disease progression.

While current medical recommendations suggest a ballpark of 8,000 daily steps as adequate for mitigating incident obesity (body mass index [BMI] >30), these estimates do not account for dietary (caloric) intake or the patient’s genetics, likely resulting in a step count underestimate based on the interplay between these factors. Genetics, in particular, is assumed to play a significant role in obesity risk and progression, with previous research estimating between 40-70% heritability. While genetic evaluations into obesity outcomes do exist, most use outdated methodology, small sample sizes, or short (<7 days) study durations, thereby confounding results and reducing overall accuracy in obesity intervention estimates.

A large cohort and long-term study investigating the association between patients’ genetic predisposition to incident obesity and the impacts of varying step counts (physical activity) accounting for this predisposition would allow for the development of novel, patient-specific intervention action plans, hypothesized to substantially improve obesity outcomes and reduce disease burden compared to current traditional interventions.

About the study

The present study aims to use a retrospective longitudinal activity monitoring methodology in tandem with genome sequencing data to evaluate and quantify the compounded genetic risk for BMI and physical activity against the risk of incident obesity. The study complies with the Strengthening the Reporting of Observational Studies in Epidemiology (STROBE) reporting guideline. It comprises participants enrolled in the All of Us Research Program (AoURP), specifically the AoURP Controlled Tier dataset (ver. 7). It includes sociodemographic, medical, and anthropometric data from participants volunteering between May 1, 2018, and July 1, 2022.

Data generation was comprised of activity monitoring (fitness tracker output; daily step count), genetic risk assessments (polygenic risk score [PRS]) obtained from a large-scale, BMI-centric genome-wide association study (GWAS), and obesity evaluations (BMI – weight in kg divided by height in m²). Of these, the former (step count) was obtained from consenting patients who linked their wearable records to the AoURP database, allowing for analyses of data even prior to study initiation.

“Consistent with our prior data curation approach, days with less than 10 hours of wear time, less than 100 steps, or greater than 45 000 steps or for which the participant was younger than 18 years were removed. For time-varying analyses, mean daily steps were calculated on a monthly basis for each participant. Months with fewer than 15 valid days of monitoring were removed. Because the existing PRS models have limited transferability across ancestry groups and to ensure appropriate power of the subsequent PRS analysis, we limited our analysis to the populations who had a sample size of greater than 500, resulting in 5964 participants of European ancestry with 5 515 802 common SNVs for analysis.”

Genomic analyses were filtered to only account for biallelic, autosomal single-nucleotide variants (SNVs), following which identified SNVs were further pruned based on their Hardy-Weinberg equilibrium P value (cutoff >1.0 × 10⁻¹⁵). Estimated ancestral populations were then used to assign participants into one of six ethnic groups (Admixed American, African, European, Middle Eastern, East- and South-Asian). PLINK, version 1.9 (Harvard University), was used to generate principle components deriving from generated SNVs and a European ancestry linkage disequilibrium reference panel (1000 Genomes Project phase 3).

Finally, the clinical differences between identified PRS quartiles were computed using Wilcoxon rank sums and the Kruskal-Wallis test (continuous variables) or the Pearson χ² test (categorical variables). Associations between daily step count (physical activity), PRS (genetics), and time to event for obesity (outcomes) were computed using Cox proportional hazards regression models. These models were corrected for medical and anthropometric factors, including age, sex, cancer status, cardiovascular health, education levels, and alcohol/drug use/dependency.

Study findings and conclusions

Of the 5,964 participants of European ancestry enrolled in the AoURP study, 3,124 were found to be free of obesity at the study baseline and further provided completed activity and genome data, thereby being included in downstream data analyses. An overwhelming majority of participants were found to be White (N = 2958; 95%) and female (N = 2216; 73%). Participants’ mean age was found to be 52.7 years, with participants providing, on average, 5.4 years of follow-up data. When modeling obesity risk stratified by PRS percentile, the association between PRS and obesity was observed to be linear and direct, with PRS and daily steps independently associated with incident obesity risk and progression.

“Individuals with a PRS at the 75th percentile would need to walk a mean of 2280 (95% CI, 1680-3310) more steps per day (11 020 total) than those at the 50th percentile to reduce the HR for obesity to 1.00 (Figure 1). Conversely, those in the 25th percentile PRS could reach an HR of 1.00 by walking a mean of 3660 (95% CI, 2180-8740) fewer steps than those at the 50th percentile PRS. When assuming a median daily step count of 8740 (cohort median), those in the 75th percentile PRS had an HR for obesity of 1.33 (95% CI, 1.25-1.41), whereas those at the 25th percentile PRS had an obesity HR of 0.74 (95% CI, 0.69-0.79).”

This study highlights the profound impact of PRS (genetics) on obesity risk and outcomes and establishes the importance of personalized interventions and genetic evaluations in future treatment of this disease. Unlikely previously assumed, not only is 8,000 steps daily too vague an estimate for obesity correction, but the number of required steps generally increases (but may also decrease) given the unique genetic makeup of the patient in question.

“These results have important clinical and public health implications and may offer a novel strategy for addressing the obesity epidemic by informing activity recommendations that incorporate genetic information.”

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March 29, 2024
Exercise could be the cure to your insomnia
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In a recent study published in the journal BMJ Open, an international team of researchers conducted a longitudinal study over 10 years to understand the association between physical activity and sleep duration, daytime sleepiness, and current insomnia symptoms in adults.

Study: Association between physical activity over a 10-year period and current insomnia symptoms, sleep duration and daytime sleepiness: a European population-based study. Image Credit: Ground Picture/Shutterstock.com

Background

Adequate sleep is one of the major aspects of life and health that has suffered due to the fast-paced nature of modern lives and an increase in the use of electronic devices such as mobile phones.

Sleep disturbance and insomnia have a direct impact on overall health, can increase the risk of metabolic dysfunction, cardiovascular disease, and psychiatric disorders, and impact the quality of life.

Physical activity or exercise is known to improve sleep quality, reduce symptoms of insomnia, and benefit overall health. Exercise has been associated with reduced daytime sleepiness, and low levels of physical activity are believed to increase daytime sleepiness.

However, factors such as age, gender, body mass index (BMI), general state of health, fitness levels, and type of physical activity can moderate the association between exercise and sleep quality through numerous psychological and physiological pathways.

Furthermore, there is a dearth of long-term data from studies involving large cohorts, making it difficult to decipher whether the positive impact on sleep outcomes is due to higher physical activity levels, or inadequate physical activity is due to disturbed sleep.

About the study

In the present study, the researchers aimed to assess whether the frequency, intensity, and duration of physical activity were interrelated with daytime sleepiness, disturbed sleep, and symptoms of insomnia.

The study was conducted across nine countries, twice over a span of 10 years, among adults between the ages of 39 and 67 years.

The data for this study was obtained from two follow-ups of the European Community Respiratory Health Survey. Assessments of physical activity levels were conducted using participant responses to questionnaires.

The queries aimed at determining how often the participants exercised, and the number of hours per week they needed to exercise to get to a stage where they were sweaty or out of breath.

A minimum of one hour of physical activity a week or an exercise frequency of twice a week or more was considered physically active.

Based on the change in physical activity levels between the two follow-ups, the participants were grouped into four categories — those who remained non-active, those who went from active to inactive, those who became more active, and those who maintained their physical activity levels over the 10 years of follow-up.

The Basic Nordic Sleep Questionnaire was used to evaluate the symptoms related to disturbed sleep and insomnia. These questions addressed the occurrence and frequency of symptoms such as difficulty initiating or maintaining sleep, as well as awakening too early in the morning.

The Epworth Sleepiness Scale was used to assess daytime sleepiness. Additionally, the average sleep duration was used to classify the participants into short, normal, and long sleepers based on more than six hours, between six and nine hours, and more than nine hours of sleep, respectively.

Results

The results showed that adequate physical activity was associated with a lower incidence of either short or long sleep durations and decreased risk of some symptoms of insomnia.

Individuals who maintained adequate physical activity levels through the 10 years of follow-up were found to be less likely to report symptoms of insomnia during the follow-up.

Furthermore, persistently active individuals also reported achieving the recommended six to nine hours of sleep, and these associations were found to be significant even after adjusting for confounders such as age, sex, BMI, and smoking behavior.

On average, individuals who were persistently active over the 10 years of follow-up had lower BMI, were younger, and were male. They were also less likely to be smokers and more likely to be currently employed.

Although daytime sleepiness or symptoms such as difficulty maintaining sleep were not found to be linked to physical activity levels, smoking behavior was found to have independent associations with daytime sleepiness.

Conclusions

Overall, the findings suggested that consistent, long-term physical activity can decrease the risk of various insomnia symptoms and help achieve adequate sleep.

Furthermore, although physical activity levels did not seem to impact the occurrence of daytime sleepiness, lifestyle factors such as smoking behavior were associated with daytime sleepiness.
Journal reference:

Bjornsdottir E., Thorarinsdottir E.H., Lindberg E., et al. (2024). Association between physical activity over a 10-year period and current insomnia symptoms, sleep duration and daytime sleepiness: a European population-based study. BMJ Open. doi:https://doi.org/10.1136/bmjopen-2022-067197.
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March 27, 2024
Consistent exercise improves sleep and reduces insomnia

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Consistently exercising 2-3 times a week over the long term is linked to a lower current risk of insomnia as well as the ability to clock up the recommended 6-9 hours of shut eye every night, suggests an international 10-year study published in the open access journal BMJ Open.

Regular exercise is associated with better overall health, and several studies have suggested that physical activity promotes better quality sleep and may improve symptoms of chronic insomnia, note the researchers.

But it’s not entirely clear how much gender, age, weight (BMI), overall fitness, general health and exercise type contribute to this association, they add.

To explore this further, the researchers assessed the frequency, duration, and intensity of weekly physical activity and symptoms of insomnia, nightly sleep clocked up, and daytime sleepiness among middle-aged adults from 21 centers in nine European countries.

The 4399 study participants (2085 men; 2254 women) were drawn from the European Community Respiratory Health Survey.

They had answered questions on the frequency and duration of physical activity at baseline (ECRHS II;1998-2002) and on physical activity, insomnia symptoms (Basic Nordic Sleep Questionnaire; scale 1-5), sleep duration and daytime sleepiness (Epworth Sleepiness Scale) 10 years later (ECRHS III; 2011-14).

Participants who reported that they exercised at least two or more times a week, for 1 hour/week or more, were classified as being physically active.

Over the 10 year period, 37% (1601) of participants were persistently inactive; 18% (775) became physically active; 20% (881) became inactive; and 25% (1082) were persistently active.

Participants in Norway were most likely to be persistently active, while participants in Spain, followed by Estonia, were most likely to be persistently inactive.

Persistently active participants were more likely to be men, younger, and to weigh slightly less. They were also less likely to be current smokers and more likely to be currently working.

After adjusting for age, sex, weight (BMI), smoking history, and study centre, those who were persistently active were significantly (42%) less likely to find it difficult to fall asleep, 22% less likely to have any symptom of insomnia, and 40% less likely to report 2 or 3 (37% less likely) insomnia symptoms.

Insomnia symptoms were also independently associated with age, female gender, and weight.

As for total nightly hours of sleep and daytime sleepiness, after adjusting for age, sex, weight, smoking history, and study center, persistently active participants were most likely to be normal sleepers while the persistently inactive were least likely to be in that category.

The persistently active were significantly (55%) more likely to be normal sleepers and significantly less likely (29%) to be short (6 hours or less), and 52% less likely to be long, sleepers (9 hours or more). And those who became active were 21% more likely to be normal sleepers than those who were persistently inactive.

The researchers acknowledge that they weren’t able to objectively assess changes in physical activity levels between the two time points and that all the elements relied on subjective assessment via questionnaire.

But they nevertheless conclude: “Our results are in line with previous studies that have shown the beneficial effect of [physical activity] on symptoms of insomnia, but the current study additionally shows the importance of consistency in exercising over time, because the association was lost for initially active subjects who became inactive.”

Source:

Journal reference:

Bjornsdottir, E., et al. (2024). Association between physical activity over a 10-year period and current insomnia symptoms, sleep duration and daytime sleepiness: a European population-based study. BMJ Open. doi.org/10.1136/bmjopen-2022-067197

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March 27, 2024
Innovative study on asthma inflammation funded by NIH/NIAID grant

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In a significant stride for respiratory medicine, Lundquist Institute (TLI) investigator Nicholas Jendzjowsky, PhD, has been awarded a prestigious grant from the National Institute of Health/National Institute of Allergy and Infectious Diseases (NIH/NIAID). This grant, totaling $298,800, not only underscores TLI’s commitment to pioneering research and excellence in respiratory medicine and exercise physiology but also recognizes Dr. Jendzjowsky’s expertise and the importance of his research.

The grant will fund the innovative project “Asthmatic inflammation requires neuronal upregulation of B-cells,” which commenced this month and will run until January 2025. This groundbreaking research aims to delve into the complexities of asthma and its symptoms, a major global health concern that requires a deeper understanding of its underlying mechanisms. The innovative nature of this project underscores TLI’s commitment to cutting-edge science and the potential impact of the research.

Asthma, characterized by its debilitating symptoms, stems from the overproduction of the immunoglobulin E (IgE) molecule, leading to allergic and asthmatic inflammation. The project seeks to unravel the intricate role of sensory neurons in the overproduction of IgE in allergic asthma, a pioneering approach in the field.

Preliminary data suggest a novel interplay between sensory neurons, influencing B-cell IgE production. This research will explore this neuronal circuit through two comprehensive aims, employing cutting-edge techniques ranging from electrophysiological recording and calcium imaging to neural tracer technology and chemogenetic tools.

Dr. Jendzjowsky’s project is a beacon of hope for millions suffering from asthma worldwide. It aims to uncover potential drug targets and inform new strategies to mitigate the growing problem of allergic asthma. The potential outcomes of this research include a deeper understanding of asthma at a molecular level, the identification of new drug targets, and the development of innovative strategies for asthma management. This research represents a significant stride towards understanding asthma and exemplifies the dedication to innovation and excellence in pursuing knowledge that can transform lives.

The grant from the NIH/NIAID is a recognition of Dr. Jendzjowsky’s exemplary work and a testament to the critical importance of continued research in combating respiratory diseases. As this project progresses, it promises to open new avenues for understanding and treating asthma, marking a significant milestone in the quest for better respiratory health.

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March 21, 2024
12 Best Headphones for Working Out (2024)

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Luxurious over-the-ear headphones are plush and comfortable, and they sound great. But for most everyday activities—working out, traveling, and wandering around my house pretending to put things away—you probably want something much more convenient, durable, and yes, cheaper. Since I started testing these headphones years ago, their sound and comfort have improved dramatically. I trail run, hike, work on my yard, lift weights, and watch mildly embarrassing barre and yoga videos on my laptop, all while testing the best wireless workout headphones around.

If you like listening to music while scrambling up stony slopes or mowing your lawn, here are a bunch of WIRED’s favorite pairs. We’ve worn and sweated on all of them. Don’t see anything you like? Check out our Best Wirefree Earbuds, Best Cheap Headphones, Best Bluetooth Speakers, or any of our other buying guides for more.

Updated March 2024: We added the Koss Porta Pro, the Sony WH-CH720, the Bose Open Ear Ultra, the Anker Soundcore AeroFit Pro, the 1More Fit Open, and the Oladance Sport. We added a section on how to pick headphones, and we updated links and pricing throughout.

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March 21, 2024