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How can I reduce my risk of getting nonalcoholic fatty liver disease?

January 13, 2012 by Leave a Comment

Answer: Try increasing your intake of caffeine.

Aliment Pharmacol Ther. 2012 Jan;35(1):76-82. doi: 10.1111/j.1365-2036.2011.04916.x.

Caffeine is protective in patients with non-alcoholic fatty liver disease.

Birerdinc A, Stepanova M, Pawloski L, Younossi ZM.

Abstract

Background: Non-alcoholic fatty liver disease (NAFLD), the hepatic manifestation of metabolic syndrome, is the most common cause of primary liver disease. Although recent studies have found that coffee drinking is protective against end stage chronic liver disease, there are scarce caffeine intake data in NAFLD specifically.

Aim: To investigate the effects of dietary behaviour in NAFLD patients, using four continuous cycles of the National Health and Nutrition Examination Surveys (NHANES 2001-2008).

Methods: Using data from four continuous cycles of NHANES, dietary intake questionnaires that list 62 nutrition components. Logistic regression was used to identify independent predictors of NAFLD among nutrition components after adjustment for potential clinical confounders. All analyses were run using sas 9.1 and sudaan 10.0 (SAS Institute Inc., Cary, NC, USA).

Results: Of the 62 nutrient components used for the univariate analysis, 38% were significant (P-value <0.05) in NAFLD with caffeine consumption being higher in the control group (P-value <0.001). The multivariate analysis using demographics, clinical parameters and nutritional components found five factors independently associated with NAFLD [African American Race P-value <0.001); Male gender P-value <0.001); Obesity (BMI ≥ 30) P-value <0.001); Caffeine intake (mg) P-value <0.001) and total plain water consumption (g) P-value ≤0.02)].

Conclusions: Our analysis shows that caffeine intake is independently associated with a lower risk for NAFLD suggesting a potential protective effect. These data necessitate further research to elucidate the mechanism by which caffeine can protect against NAFLD.

Here’s another study reporting the protective powers of coffee (caffeine?) for the liver:

Hepatology. 2011 Oct 10. doi: 10.1002/hep.24731. [Epub ahead of print]

Association of coffee and caffeine consumption with fatty liver disease, nonalcoholic steatohepatitis, and degree of hepatic fibrosis.

Molloy JW, Calcagno CJ, Williams CD, Jones FJ, Torres DM, Harrison SA.

Abstract

Coffee caffeine consumption (CC) is associated with reduced hepatic fibrosis in patients with chronic liver diseases, such as hepatitis C. The association of CC with nonalcoholic fatty liver disease (NAFLD) has not been established. The aim of this study was to correlate CC with the prevalence and severity of NAFLD. Patients involved in a previously published NAFLD prevalence study, as well as additional NASH patients identified in the Brooke Army Medical Center Hepatology clinic, were queried about their caffeine intake. A validated questionnaire for CC was utilized to assess for a relationship between caffeine and four groups: ultrasound negative (controls), bland steatosis/not-NASH*, NASH stage 0-1, and NASH stage 2-4. A total of 306 patients responded to the CC questionnaire. Average milligrams of total caffeine/coffee CC per day in controls, bland steatosis/not-NASH, NASH stage 0-1, and NASH stage 2-4 were 307/228, 229/160, 351/255, and 252/152, respectively. When comparing patients with bland steatosis/not-NASH to those with NASH stage 0-1, there was a significant difference in CC between the two groups (P = 0.005). Additionally, when comparing patients with NASH stage 0-1 to those with NASH stage 2-4, there was a significant difference in coffee CC (P = 0.016). Spearman’s rank correlation analysis further supported a negative relationship between coffee CC and hepatic fibrosis (r = -0.215; P = 0.035). Conclusion: Coffee CC is associated with a significant reduction in risk of fibrosis among NASH patients. (Hepatology 2011).

*  Translation:  NASH = Non-alcoholic steatohepatitis; steatohepatitis = fatty liver. Therefore NASH = Non-alcoholic fatty liver disease = NAFLD!)

Here’s an interesting summing up of where non-alcoholic fatty liver fits into metabolic syndrome:

Ned Tijdschr Geneeskd. 2011;155:A3181.

Treatment of non-alcoholic fatty liver disease

[Article in Dutch]
Koek GH.

Abstract

Non-alcoholic fatty liver disease (NAFLD) comprises benign steatosis and steatohepatitis (NASH) and may lead to liver fibrosis, cirrhosis and hepatocellular carcinoma. Its prevalence is estimated to be 20% in the general population and 50-100% in patients with overweight and obesity. In about 15-30% of patients steatosis evolves to NASH which can only be diagnosed by means of a liver biopsy. NAFLD may be described as the hepatic component of the metabolic syndrome and is a consequence of the Western lifestyle. The pathogenesis is multifactorial; oxidative stress plays a crucial role in maintaining inflammation and progressive fibrosis. Lifestyle modification with weight loss and increased physical activity is the cornerstone of the treatment, which should take place in a multidisciplinary setting. To date, no specific registered drug for NAFLD treatment is available. Supportive drug therapy is mainly focused on aspects of the metabolic syndrome and chronic inflammation.

Filed Under: non-alcoholic fatty liver, physical, preventing specific diseases Tagged With: , ,

How can I reduce my chances of getting type 2 diabetes?

January 13, 2012 by Leave a Comment

Answer 1: Try drinking 2-3 cups of coffee a day (de-caff or regular).

Diabetes Care. 2006 Feb;29(2):398-403.

Coffee, caffeine, and risk of type 2 diabetes: a prospective cohort study in younger and middle-aged U.S. women.

van Dam RM, Willett WC, Manson JE, Hu FB.

Abstract

OBJECTIVE:

High habitual coffee consumption has been associated with a lower risk of type 2 diabetes, but data on lower levels of consumption and on different types of coffee are sparse.

RESEARCH DESIGN AND METHODS:

This is a prospective cohort study including 88,259 U.S. women of the Nurses’ Health Study II aged 26-46 years without history of diabetes at baseline. Consumption of coffee and other caffeine-containing foods and drinks was assessed in 1991, 1995, and 1999. We documented 1,263 incident cases of confirmed type 2 diabetes between 1991 and 2001.

RESULTS:

After adjustment for potential confounders, the relative risk of type 2 diabetes was 0.87 (95% CI 0.73-1.03) for one cup per day, 0.58 (0.49-0.68) for two to three cups per day, and 0.53 (0.41-0.68) for four or more cups per day compared with nondrinkers (P for trend <0.0001). Associations were similar for caffeinated (0.87 [0.83-0.91] for a one-cup increment per day) and decaffeinated (0.81 [0.73-0.90]) coffee and for filtered (0.86 [0.82-0.90]) and instant (0.83 [0.74-0.93]) coffee. Tea consumption was not substantially associated with risk of type 2 diabetes (0.88 [0.64-1.23] for four or more versus no cups per day; P for trend = 0.81).

CONCLUSIONS:

These results suggest that moderate consumption of both caffeinated and decaffeinated coffee may lower risk of type 2 diabetes in younger and middle-aged women. Coffee constituents other than caffeine may affect the development of type 2 diabetes.

Here are some similar earlier research findings:

Ann Intern Med. 2004 Jan 6;140(1):1-8.

Coffee consumption and risk for type 2 diabetes mellitus.

Salazar-Martinez E, Willett WC, Ascherio A, Manson JE, Leitzmann MF, Stampfer MJ, Hu FB.

Abstract

BACKGROUND:

In small, short-term studies, acute administration of caffeine decreases insulin sensitivity and impairs glucose tolerance.

OBJECTIVE:

To examine the long-term relationship between consumption of coffee and other caffeinated beverages and incidence of type 2 diabetes mellitus.

DESIGN:

Prospective cohort study.

SETTING:

The Nurses’ Health Study and Health Professionals’ Follow-up Study.

PARTICIPANTS:

The authors followed 41 934 men from 1986 to 1998 and 84 276 women from 1980 to 1998. These participants did not have diabetes, cancer, or cardiovascular disease at baseline.

MEASUREMENTS:

Coffee consumption was assessed every 2 to 4 years through validated questionnaires.

RESULTS:

The authors documented 1333 new cases of type 2 diabetes in men and 4085 new cases in women. The authors found an inverse association between coffee intake and type 2 diabetes after adjustment for age, body mass index, and other risk factors. The multivariate relative risks for diabetes according to regular coffee consumption categories (0, <1, 1 to 3, 4 to 5, or > or =6 cups per day) in men were 1.00, 0.98, 0.93, 0.71, and 0.46 (95% CI, 0.26 to 0.82; P = 0.007 for trend), respectively. The corresponding multivariate relative risks in women were 1.00, 1.16, 0.99, 0.70, and 0.71 (CI, 0.56 to 0.89; P < 0.001 for trend), respectively. For decaffeinated coffee, the multivariate relative risks comparing persons who drank 4 cups or more per day with nondrinkers were 0.74 (CI, 0.48 to 1.12) for men and 0.85 (CI, 0.61 to 1.17) for women. Total caffeine intake from coffee and other sources was associated with a statistically significantly lower risk for diabetes in both men and women.

CONCLUSIONS:

These data suggest that long-term coffee consumption is associated with a statistically significantly lower risk for type 2 diabetes.



Read this paper for a possible metabolic explanation for why coffee (or caffeine) protects against Type 2 diabetes:

Coffee and Caffeine Improve Insulin Sensitivity and Glucose Tolerance in C57BL/6J Mice Fed a High-Fat Diet.

Filed Under: physical, preventing specific diseases, Type 2 diabetes Tagged With: , ,

How can I reduce my chances of getting endometrial cancer?

December 26, 2011 by Leave a Comment

Answer: Drink coffee.


Int J Cancer. 2011 Dec 20. doi: 10.1002/ijc.27408.

Coffee drinking and risk of endometrial cancer: Findings from a large up-to-date meta-analysis.

Abstract

Several epidemiological studies have examined the association between coffee drinking and risk of endometrial cancer. To provide a quantitative assessment of this association, we conducted a meta-analysis of observational studies published up to October 2011 through a search of MEDLINE and EMBASE databases and the reference lists of retrieved article. Pooled relative risks (RRs) with 95% confidence intervals (CIs) were calculated using a random-effects model, and generalized least square trend estimation was used to assess dose-response relationships. A total of 16 studies (10 case-control and 6 cohort studies) on coffee intake with 6,628 endometrial cancer cases were included in the meta-analysis. The pooled RR of endometrial cancer for the highest versus lowest categories of coffee intake was 0.71 (95% CI: 0.62-0.81; p for heterogeneity = 0.13). By study design, the pooled RRs were 0.69 (95% CI: 0.55-0.87) for case-control studies and 0.70 (95% CI: 0.61-0.80) for cohort studies. By geographic region, the inverse association was stronger for 3 Japanese studies (pooled RR=0.40; 95% CI: 0.25-0.63) than 5 studies from USA/Canada (pooled RR=0.69; 95% CI: 0.60-0.79) or 8 studies from Europe (pooled RR=0.79; 95% CI: 0.63-0.99). An increment of 1 cup/d of coffee intake conferred a pooled RR of 0.92 (95% CI: 0.90-0.95). In conclusion, our findings suggest that increased coffee intake is associated with a reduced risk of endometrial cancer, consistently observed for cohort and case-control studies. More large studies are needed to determine subgroups to obtain more benefits from coffee drinking in relation to endometrial cancer risk.

Filed Under: endometrial cancer, physical, preventing specific diseases Tagged With: , ,

How can I help prevent my child from getting and spreading diarrhoea?

December 20, 2011 by Leave a Comment

Answer:  Encourage everyone to wash their hands with soap after going to the toilet and before eating and preparing food.

Cochrane Database Syst Rev. 2008 Jan 23;(1):CD004265.

Hand washing for preventing diarrhoea.

Abstract

BACKGROUND:

Diarrhoea is a common cause of morbidity and a leading cause of death among children aged less than five years, particularly in low- and middle-income countries. It is transmitted by ingesting contaminated food or drink, by direct person-to-person contact, or from contaminated hands. Hand washing is one of a range of hygiene promotion interventions that can interrupt the transmission of diarrhoea-causing pathogens.

OBJECTIVES:

To evaluate the effects of interventions to promote hand washing on diarrhoeal episodes in children and adults.

SEARCH STRATEGY:

In May 2007, we searched the Cochrane Infectious Diseases Group Specialized Register, CENTRAL (The Cochrane Library 2007, Issue 2), MEDLINE, EMBASE, LILACS, PsycINFO, Science Citation Index and Social Science Citation Index, ERIC (1966 to May 2007), SPECTR, Bibliomap, RoRe, The Grey Literature, and reference lists of articles. We also contacted researchers and organizations in the field.

SELECTION CRITERIA:

Randomized controlled trials, where the unit of randomization is an institution (eg day-care centre), household, or community, that compared interventions to promote hand washing or a hygiene promotion that included hand washing with no intervention to promote hand washing.

DATA COLLECTION AND ANALYSIS:

Two authors independently assessed trial eligibility and methodological quality. Where appropriate, incidence rate ratios (IRR) were pooled using the generic inverse variance method and random-effects model with 95% confidence intervals (CI).

MAIN RESULTS:

Fourteen randomized controlled trials met the inclusion criteria. Eight trials were institution-based, five were community-based, and one was in a high-risk group (AIDS patients). Interventions promoting hand washing resulted in a 29% reduction in diarrhoea episodes in institutions in high-income countries (IRR 0.71, 95% CI 0.60 to 0.84; 7 trials) and a 31% reduction in such episodes in communities in low- or middle-income countries (IRR 0.69, 95% CI 0.55 to 0.87; 5 trials).

AUTHORS’ CONCLUSIONS:

Hand washing can reduce diarrhoea episodes by about 30%. This significant reduction is comparable to the effect of providing clean water in low-income areas. However, trials with longer follow up and that test different methods of promoting hand washing are needed.

Filed Under: infectious diarrhoea in children, physical, preventing specific diseases Tagged With: , , , ,

How can I stop myself from getting antibiotic-associated diarrhoea?

December 20, 2011 by Leave a Comment

Answer: Take probiotics.

A paper in the prestigious Cochrane Review recently reviewed all the known scientific evidence. The authors concluded:

The overall evidence suggests a protective effect of probiotics in preventing AAD.

Cochrane Database Syst Rev. 2011 Nov 9;11:CD004827.

Probiotics for the prevention of pediatric antibiotic-associated diarrhea.

BACKGROUND:

Antibiotics alter the microbial balance within the gastrointestinal tract. Probiotics may prevent antibiotic-associated diarrhea (AAD) via restoration of the gut microflora. Antibiotics are prescribed frequently in children and AAD is common in this population.

OBJECTIVES:

The primary objectives were to assess the efficacy and safety of probiotics (any specified strain or dose) used for the prevention of AAD in children.

SEARCH STRATEGY:

MEDLINE, EMBASE, CENTRAL, CINAHL, AMED, and the Web of Science (inception to May 2010) were searched along with specialized registers including the Cochrane IBD/FBD review group, CISCOM (Centralized Information Service for Complementary Medicine), NHS Evidence, the International Bibliographic Information on Dietary Supplements as well as trial registries. Letters were sent to authors of included trials, nutra/pharmaceutical companies, and experts in the field requesting additional information on ongoing or unpublished trials. Conference proceedings, dissertation abstracts, and reference lists from included and relevant articles were also searched.

SELECTION CRITERIA:

Randomized, parallel, controlled trials in children (0 to 18 years) receiving antibiotics, that compare probiotics to placebo, active alternative prophylaxis, or no treatment and measure the incidence of diarrhea secondary to antibiotic use were considered for inclusion.

DATA COLLECTION AND ANALYSIS:

Study selection, data extraction as well as methodological quality assessment using the risk of bias instrument was conducted independently and in duplicate by two authors. Dichotomous data (incidence of diarrhea, adverse events) were combined using a pooled relative risk and risk difference (adverse events), and continuous data (mean duration of diarrhea, mean daily stool frequency) as weighted mean differences, along with their corresponding 95% confidence intervals. For overall pooled results on the incidence of diarrhea, sensitivity analyses included available case versus extreme-plausible analyses and random- versus fixed-effect models. To explore possible explanations for heterogeneity, a priori subgroup analysis were conducted on probiotic strain, dose, definition of antibiotic-associated diarrhea, antibiotic agent as well as risk of bias.

MAIN RESULTS:

Sixteen studies (3432 participants) met the inclusion criteria. Trials included treatment with either Bacillus spp., Bifidobacterium spp., Lactobacilli spp., Lactococcus spp., Leuconostoc cremoris, Saccharomyces spp., or Streptococcus spp., alone or in combination. Nine studies used a single strain probiotic agent, four combined two probiotic strains, one combined three probiotic strains, one product included ten probiotic agents, and one study included two probiotic arms that used three and two strains respectively. The risk of bias was determined to be high in 8 studies and low in 8 studies. Available case (patients who did not complete the studies were not included in the analysis) results from 15/16 trials reporting on the incidence of diarrhea show a large, precise benefit from probiotics compared to active, placebo or no treatment control. The incidence of AAD in the probiotic group was 9% compared to 18% in the control group (2874 participants; RR 0.52; 95% CI 0.38 to 0.72; I(2) = 56%). This benefit was not statistically significant in an extreme plausible (60% of children loss to follow-up in probiotic group and 20% loss to follow-up in the control group had diarrhea) intention to treat (ITT) sensitivity analysis. The incidence of AAD in the probiotic group was 16% compared to 18% in the control group (3392 participants; RR 0.81; 95% CI 0.63 to 1.04; I(2) = 59%). An a priori available case subgroup analysis exploring heterogeneity indicated that high dose (≥5 billion CFUs/day) is more effective than low probiotic dose (< 5 billion CFUs/day), interaction P value = 0.010. For the high dose studies the incidence of AAD in the probiotic group was 8% compared to 22% in the control group (1474 participants; RR 0.40; 95% CI 0.29 to 0.55). For the low dose studies the incidence of AAD in the probiotic group was 8% compared to 11% in the control group (1382 participants; RR 0.80; 95% CI 0.53 to 1.21). An extreme plausible ITT subgroup analysis was marginally significant for high dose probiotics. For the high dose studies the incidence of AAD in the probiotic group was 17% compared to 22% in the control group (1776 participants; RR 0.72; 95% CI 0.53 to 0.99; I(2) = 58%). None of the 11 trials (n = 1583) that reported on adverse events documented any serious adverse events. Meta-analysis excluded all but an extremely small non-significant difference in adverse events between treatment and control (RD 0.00; 95% CI -0.01 to 0.02).

AUTHORS’ CONCLUSIONS:

Despite heterogeneity in probiotic strain, dose, and duration, as well as in study quality, the overall evidence suggests a protective effect of probiotics in preventing AAD. Using 11 criteria to evaluate the credibility of the subgroup analysis on probiotic dose, the results indicate that the subgroup effect based on dose (≥5 billion CFU/day) was credible. Based on high-dose probiotics, the number needed to treat (NNT) to prevent one case of diarrhea is seven (NNT 7; 95% CI 6 to 10). However, a GRADE analysis indicated that the overall quality of the evidence for the primary endpoint (incidence of diarrhea) was low due to issues with risk of bias (due to high loss to follow-up) and imprecision (sparse data, 225 events). The benefit for high dose probiotics (Lactobacillus rhamnosus or Saccharomyces boulardii) needs to be confirmed by a large well-designed randomized trial. More refined trials are also needed that test strain specific probiotics and evaluate the efficacy (e.g. incidence and duration of diarrhea) and safety of probiotics with limited losses to follow-up. It is premature to draw conclusions about the efficacy and safety of other probiotic agents for pediatric AAD. Future trials would benefit from a standard and valid outcomes to measure AAD.

Filed Under: antibiotic-associated diarrhoea, physical, preventing specific diseases Tagged With: , , ,

Now I am older, what can I do to reduce my chances of falling?

December 20, 2011 by Leave a Comment

Answer:  Exercise!  All exercise that improves your balance, flexibility, strength and endurance will help. Tai Chi looks good.


Cochrane Database Syst Rev. 2009 Apr 15;(2):CD007146.

Interventions for preventing falls in older people living in the community.

Plain language summary


Interventions for preventing falls in older people living in the community
As people get older, they may fall more often for a variety of reasons including problems with balance, poor vision, and dementia. Up to 30% may fall per year. Although one in five falls may require medical attention, less than one in 10 results in a fracture. Fear of falling can result in self-restricted activity levels. It may not be possible to prevent falls completely, but people who tend to fall frequently may be enabled to fall less often.

This review looked at which methods are effective for older people living in the community, and includes 111 randomised controlled trials, with a total of 55,303 participants.

Exercise programmes may target strength, balance, flexibility, or endurance. Programmes that contain two or more of these components reduce rate of falls and number of people falling. Exercising in supervised groups, participating in Tai Chi, and carrying out individually prescribed exercise programmes at home are all effective.

Multifactorial interventions assess an individual person’s risk of falling, and then carry out or arrange referral for treatment to reduce their risk. They have been shown in some studies to be effective, but have been ineffective in others. Overall current evidence shows that they do reduce rate of falls in older people living in the community. These are complex interventions, and their effectiveness may be dependent on factors yet to be determined.

Taking vitamin D supplements probably does not reduce falls, except in people who have a low level of vitamin D in the blood. These supplements may be associated with high levels of calcium in the blood, gastrointestinal discomfort, and kidney disorders.

Interventions to improve home safety do not seem to be effective, except in people at high risk, for example with severe visual impairment. An anti-slip shoe device worn in icy conditions can reduce falls.

Some medications increase the risk of falling. Ensuring that medications are reviewed and adjusted may be effective in reducing falls. Gradual withdrawal from some types of drugs for improving sleep, reducing anxiety and treating depression has been shown to reduce falls.

Cataract surgery reduces falls in people having the operation on the first affected eye. Insertion of a pacemaker can reduce falls in people with frequent falls associated with carotid sinus hypersensitivity, a condition which may result in changes in heart rate and blood pressure.

Another review of the scientific literature concludes that multi-component exercise is the most effective answer:

The most effective physical therapy approach for the prevention of falls and fractures in community-dwelling older adults is regular multicomponent exercise; a combination of balance and strength training has shown the most success.

Nature Reviews Endocrinology 6, 396-407 (July 2010) | doi:10.1038/nrendo.2010.70

Physical therapy approaches to reduce fall and fracture risk among older adults

Saija Karinkanta, Maarit Piirtola, Harri Sievänen, Kirsti Uusi-Rasi & Pekka Kannus

Abstract

Falls and fall-related injuries, such as fractures, are a growing problem among older adults, often causing longstanding pain, functional impairments, reduced quality of life and excess health-care costs and mortality. These problems have led to a variety of single component or multicomponent intervention strategies to prevent falls and subsequent injuries. The most effective physical therapy approach for the prevention of falls and fractures in community-dwelling older adults is regular multicomponent exercise; a combination of balance and strength training has shown the most success. Home-hazard assessment and modification, as well as assistive devices, such as canes and walkers, might be useful for older people at a high risk of falls. Hip protectors are effective in nursing home residents and potentially among other high-risk individuals. In addition, use of anti-slip shoe devices in icy conditions seems beneficial for older people walking outdoors. To be effective, multifactorial preventive programs should include an exercise component accompanied by individually tailored measures focused on high-risk populations. In this Review, we focus on evidence-based physical therapy approaches, including exercise, vibration training and improvements of safety at home and during periods of mobility. Additionally, the benefits of multifaceted interventions, which include risk factor assessment, dietary supplements, elements of physical therapy and exercise, are addressed.

Filed Under: falling accidents in elderly, physical, preventing specific diseases Tagged With: , ,

How can I stop myself from getting a cold?

November 10, 2011 by Leave a Comment

Answer: Try to get a good quality, undisturbed night’s sleep.

A good night’s sleep is where you fall asleep when you want to and then sleep through until when you want to wake up.

A 2009 study measured  subjects’ sleep efficiency and duration for two week and then exposed the subjects to the cold virus. The better the subjects slept, the better they coped with exposure to the cold virus.

While both sleep duration and sleep efficiency both predicted cold symptoms, sleep efficiency was the critical factor.

Arch Intern Med. 2009 Jan 12;169(1):62-7.

Sleep habits and susceptibility to the common cold.

Source

Department of Psychology, Carnegie Mellon University, Pittsburgh, PA 15213, USA. scohen@cmu.edu

Abstract

BACKGROUND:

Sleep quality is thought to be an important predictor of immunity and, in turn, susceptibility to the common cold. This article examines whether sleep duration and efficiency in the weeks preceding viral exposure are associated with cold susceptibility.

METHODS:

A total of 153 healthy men and women (age range, 21-55 years) volunteered to participate in the study. For 14 consecutive days, they reported their sleep duration and sleep efficiency (percentage of time in bed actually asleep) for the previous night and whether they felt rested. Average scores for each sleep variable were calculated over the 14-day baseline. Subsequently, participants were quarantined, administered nasal drops containing a rhinovirus, and monitored for the development of a clinical cold (infection in the presence of objective signs of illness) on the day before and for 5 days after exposure.

RESULTS:

There was a graded association with average sleep duration: participants with less than 7 hours of sleep were 2.94 times (95% confidence interval [CI], 1.18-7.30) more likely to develop a cold than those with 8 hours or more of sleep. The association with sleep efficiency was also graded: participants with less than 92% efficiency were 5.50 times (95% CI, 2.08-14.48) more likely to develop a cold than those with 98% or more efficiency. These relationships could not be explained by differences in prechallenge virus-specific antibody titers, demographics, season of the year, body mass, socioeconomic status, psychological variables, or health practices. The percentage of days feeling rested was not associated with colds.

CONCLUSION:

Poorer sleep efficiency and shorter sleep duration in the weeks preceding exposure to a rhinovirus were associated with lower resistance to illness.

Read the complete scientific paper: Sleep Habits and Susceptibility to the Common Cold

Or read this newspaper account:Proper snoozes can prevent sneezes, find researchers

How did the researchers assess the subjects’ sleep efficiency?

Each evening, for 14 days, they asked the subjects (among other questions about their previous night’s sleep):

“How many minutes of sleep did you lose between the time you lay down to go to sleep [interviewer stated actual time] and the time you got out of bed [interviewer stated actual time] because you had difficulty falling asleep or you woke up and couldn’t get back to sleep?”

Why might poor quality sleep cause you to catch colds?

Maybe getting a disturbed night’s sleep impairs our immune function.  The researchers mentioned earlier studies have shown that sleep deprivation impairs the immune function. But what if the the sleep disturbance? Maybe stress? The researchers asked subjects to rate their perceived stress and adjusted for that possibility in their analysis and still the association between poor sleep and cold symptoms held up. So it does seem that the body wants a quality night’s sleep. If it doesn’t get it, bad things happen!

So if you want to avoid getting a cold, it seems sensible to work on getting a good night’s sleep.

How can you improve the quality of your sleep?

That’s another set of posts. Of the top of my head, I’d suggest trying exploring the obvious culprits:

  • cutting out  caffeine after  lunchtime;
  • cutting out alcohol after lunch;
  • eliminating anxious thoughts (!);
  • not cognitively over-stimulating yourself just before bed;
  • have a regular bed-time routine.
Filed Under: colds, physical, preventing specific diseases Tagged With: , , , , ,

How can I protect myself against cognitive decline?

October 24, 2011 by Leave a Comment

Answer: If you are a female, try drinking coffee.

In Women, Caffeine May Protect Memory (Aug. 7, 2007) — Caffeine may help older women protect their thinking skills, according to a new study. The study found that women age 65 and older who drank more than three cups of coffee (or the equivalent in tea) …  > read more
Filed Under: cognitive decline, physical, preventing specific diseases Tagged With: , , , ,

How can I improve my balance and reduce my chance of falling over?

October 5, 2011 by Leave a Comment

Answer: Try practicing Tai Chi.

Disabil Rehabil. 2011 Sep 29. [Epub ahead of print]

The effect of supervised Tai Chi intervention compared to a physiotherapy program on fall-related clinical outcomes: a randomized clinical trial.

Source

Research Centre on Aging, Sherbrooke Geriatric University Institute, Faculty of Medicine and Health Sciences, University of Sherbrooke , Sherbrooke , Canada.

Abstract

Purpose: To assess some fall-related clinical variables (balance, gait, fear of falling, functional autonomy, self-actualization and self-efficacy) that might explain the fact that supervised Tai Chi has a better impact on preventing falls compared to a conventional physiotherapy program.

Method: The participants (152 older adults over 65 who were admitted to a geriatric day hospital program) were randomly assigned to either a supervised Tai Chi group or the usual physiotherapy. The presence of the clinical variables related to falls was evaluated before the intervention (T1), immediately after (T2), and 12 months after the end of the intervention (T3).

Results: Both exercise programs significantly improved fall-related outcomes but only the Tai Chi intervention group decreased the incidence of falls. For both groups, most variables followed the same pattern, i.e. showed significant improvement with the intervention between T1 and T2, and followed by a statistically significant decrease at the T3 evaluation. However, self-efficacy was the only variable that improved solely with the Tai Chi intervention (p = 0.001).

Conclusion: The impact of supervised Tai Chi on fall prevention can not be explained by a differential effect on balance, gait and fear of falling. It appeared to be related to an increase of general self-efficacy, a phenomenon which is not seen in the conventional physiotherapy program.

J Gerontol A Biol Sci Med Sci. 2005 Feb;60(2):187-94.

Tai Chi and fall reductions in older adults: a randomized controlled trial.

Source

Oregon Research Institute, 1715 Franklin Boulevard, Eugene, OR 97403, USA. fuzhongl@ori.org

Abstract

BACKGROUND:

The authors’ objective was to evaluate the efficacy of a 6-month Tai Chi intervention for decreasing the number of falls and the risk for falling in older persons.

METHODS:

This randomized controlled trial involved a sample of 256 physically inactive, community-dwelling adults aged 70 to 92 (mean age, 77.48 years; standard deviation, 4.95 years) who were recruited through a patient database in Portland, Oregon. Participants were randomized to participate in a three-times-per-week Tai Chi group or to a stretching control group for 6 months. The primary outcome measure was the number of falls; the secondary outcome measures included functional balance (Berg Balance Scale, Dynamic Gait Index, Functional Reach, and single-leg standing), physical performance (50-foot speed walk, Up&Go), and fear of falling, assessed at baseline, 3 months, 6 months (intervention termination), and at a 6-month postintervention follow-up.

RESULTS:

At the end of the 6-month intervention, significantly fewer falls (n=38 vs 73; p=.007), lower proportions of fallers (28% vs 46%; p=.01), and fewer injurious falls (7% vs 18%; p=.03) were observed in the Tai Chi group compared with the stretching control group. After adjusting for baseline covariates, the risk for multiple falls in the Tai Chi group was 55% lower than that of the stretching control group (risk ratio,.45; 95% confidence interval, 0.30 to 0.70). Compared with the stretching control participants, the Tai Chi participants showed significant improvements (p<.001) in all measures of functional balance, physical performance, and reduced fear of falling. Intervention gains in these measures were maintained at a 6-month postintervention follow-up in the Tai Chi group.

CONCLUSIONS:

A three-times-per-week, 6-month Tai Chi program is effective in decreasing the number of falls, the risk for falling, and the fear of falling, and it improves functional balance and physical performance in physically inactive persons aged 70 years or older.

Filed Under: falling accidents in elderly, physical, preventing specific diseases Tagged With: ,
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