Sleep disorders

Posted on Arthritis, Diabetes, Multiple Sclerosis, Sleep disorders

“Good Night, Strong Steps: Sleep Health Crucial for Mobility in Women with MS”

Hold on to your pillows, because it turns out that catching those precious Z’s might be even more important than we thought—especially for women dealing with multiple sclerosis (MS) and other chronic conditions!

According to new research from the University of Michigan Health, poor sleep health could be a sneaky culprit behind declining mobility in older women. Published in Sleep Epidemiology, the study focused on women with chronic conditions like diabetes, osteoarthritis, and Multiple Sclerosis. It found that those with symptoms of obstructive sleep apnea (a common sleep disorder) were more likely to experience mobility issues down the road.

“Sleep troubles often get brushed off as just part of aging or chronic illness,” says Dr. Tiffany J. Braley, associate professor of neurology and director of the multiple sclerosis and neuroimmunology division at the University of Michigan Health. But guess what? These sleep woes might be causing mobility problems, not just tagging along for the ride.

Dr. Daniel Whibley, assistant professor of physical medicine and rehabilitation, adds that treating sleep issues can improve daily movement. “Our clinical experience shows that how well someone sleeps can directly impact their ability to stay active and manage their condition,” he says.

The study found that women with signs of obstructive sleep apnea, poor sleep durations, and a sense of inadequate sleep were more likely to need mobility aids like canes or wheelchairs in the future. But there’s a silver lining: identifying and treating sleep problems early on could help prevent these issues.

So, if you’re dealing with a chronic condition like MS, don’t snooze on your sleep health! Speaking up about sleep troubles and seeking help from a specialist could make a world of difference in staying mobile and active.

Sweet dreams, and may they lead to a brighter, more mobile future!

Posted on Exercise, Sleep disorders

Tackling Insomnia in Older Age: Resistance Exercise May Be the Best Solution

Our sleep quality declines as we age, and insomnia becomes a significant issue for many older adults. Poor sleep not only impacts daily functioning but also increases the risk of serious health problems and cognitive decline. However, a new analysis published in the open-access journal Family Medicine and Community Health suggests that resistance or muscle-strengthening exercises, like using weights or bodyweight exercises, may be the most effective exercise for improving sleep quality in older adults.

Key Findings

The analysis also highlights that a combination of strength, aerobic, balance, and flexibility exercises can be beneficial. Researchers analyzed data from 24 clinical trials, including 2045 adults aged 60 and above, to determine which types of exercise were most effective for people formally diagnosed with insomnia.

The types of exercises evaluated included:

  • Aerobic: Activities like cycling, dancing, swimming, brisk walking, and gardening.
  • Resistance: Exercises such as weight lifting, push-ups, and planks.
  • Balance: Activities like step-ups and heel-to-toe walking.
  • Flexibility: Practices like gymnastics, yoga, and Pilates.
  • Combination: A mix of the above exercises.

Pooled Data Analysis

The pooled data analysis showed that:

  • Combined Exercise: Improved the Global Pittsburgh Sleep Quality Index (GPSQI) by 2.35 points.
  • Aerobic Exercise: Improved the GPSQI by 4.35 points.

However, when using a more comprehensive statistical method called network meta-analysis, which combines direct and indirect effects, strength/resistance exercise emerged as the most effective, improving the GPSQI by 5.75 points. Aerobic exercise and combination exercises also showed improvements but to a lesser extent.

Implications for Older Adults

The study indicates that exercise, particularly resistance and aerobic exercises, can significantly enhance sleep quality at a clinically meaningful level compared to routine activities. The researchers caution that while some exercises may be challenging for older adults due to physical limitations, incorporating these exercises into daily routines can substantially benefit sleep and overall health.

In conclusion, if you’re an older adult struggling with insomnia, resistance exercises might just be your best bet for a good night’s sleep. Alongside aerobic and combination exercises, they offer a promising solution to improve sleep quality and enhance your overall well-being.

Final Thoughts

It’s essential to consult with healthcare providers before starting any new exercise regimen, especially for older adults with existing health conditions. But the evidence is clear: incorporating resistance exercises into your routine could help tackle insomnia and improve your quality of life. So, pick up those weights or engage in some bodyweight exercises, and sleep tight!

Posted on Dementia, Exercise, Sleep disorders

Shocking Discovery: Regular Exercise Could Be Your Secret Weapon Against Dementia and Sleep Disorders!

Revolutionary Study Uncovers the Power of Physical Activity

Prepare to be amazed! Groundbreaking research reveals that getting off the couch and moving could be the key to avoiding dementia, sleep disorders, and a host of other diseases. If you’ve been looking for a reason to lace up those sneakers, this is it!

The Incredible Link Between Exercise and Brain Health

A jaw-dropping preliminary study released today, and set to be presented at the American Academy of Neurology’s 77th Annual Meeting, shows that moderate to vigorous physical activity can slash your risk of developing dementia, stroke, anxiety, depression, and sleep disorders. Researchers analyzed data from over 73,000 people and found that those who stayed active were significantly less likely to develop these serious conditions.

Sitting Could Be Your Silent Enemy

But wait, there’s more! The study also found that the more time you spend sitting, the higher your risk of developing these diseases. Yes, you read that right. Sitting could be silently sabotaging your health!

“This research highlights the role of physical activity and sedentary behavior as modifiable factors that may enhance brain health and reduce the incidence of these diseases,” says study author Dr. Jia-Yi Wu from Fudan University in Shanghai, China.

How Active Do You Need to Be?

According to the study, activities that burn at least three metabolic equivalents (METs) can make a huge difference. Whether it’s walking, cleaning, or cycling, staying active could lower your risk by 14% to 40%! People who didn’t develop any of the diseases had higher daily physical activity energy expenditure compared to those who did.

The Takeaway: Move More, Sit Less!

These findings are a game-changer. They suggest that by simply moving more and sitting less, you can take control of your health and potentially avoid some of the most debilitating diseases.

“Encouraging people to make these lifestyle changes could potentially lessen the burden of these diseases in the future,” Dr. Wu adds.

The Next Steps

The study was supported by grants from the Scientific and Technological Innovation 2030 – “Brain Science and Brain-inspired Artificial Intelligence” Major Project. While the majority of participants were white, and further research is needed to see if these findings apply to other groups, the message is clear: get moving!

Posted on Cognitive dysfunction, Exercise, Sleep disorders

Short-term cognitive boost from exercise may lasts till the next day

Autism and exercise
A study led by researchers at UCL (University College London) found that exercise provides a short-term boost in brain function that lasts the next day. Previous research in a laboratory setting has shown that people’s cognitive performance improves in the hours after exercise, but how long this benefit lasts is unknown.

The new study, published in the International Journal of Behavioral Nutrition and Physical Activity, found that, on average, people aged 50 to 83 who did more moderate to vigorous physical activity than usual on a given day did better in memory tests the day after.
Less time spent sitting and six hours or more of sleep were also linked to better memory test scores the next day.
More deep (slow-wave*) sleep also contributed to memory function, and the research team found this accounted for a small portion of the link between exercise and better next-day memory.
The research team analysed data from 76 men and women who wore activity trackers for eight days and took cognitive tests daily.

Lead author Dr Mikaela Bloomberg (UCL Institute of Epidemiology & Health Care) said: “Our findings suggest that the short-term memory benefits of physical activity may last longer than previously thought, possibly to the next day instead of just a few hours after exercise. More sleep, profound sleep, seems to add to this memory improvement.
“Moderate or vigorous activity means anything that gets your heart rate up – this could be brisk walking, dancing or walking up a few flights of stairs. It doesn’t have to be a structured exercise.
“This was a small study, so it needs to be replicated with a larger sample of participants before we can be certain about the results.”
In the short term, exercise increases blood flow to the brain and stimulates the release of neurotransmitters such as norepinephrine and dopamine, which help with a range of cognitive functions.
These neurochemical changes are understood to last up to a few hours after exercise. However, the researchers noted that other brain states linked to exercise were more long-lasting. For instance, evidence suggests exercise can enhance mood for up to 24 hours.
A 2016 study published by a separate research team also found more synchronised activity in the hippocampus (a marker of increased hippocampal function, which facilitates memory function) for 48 hours after high-intensity interval training (HIIT) cycling.  
Co-author Professor Andrew Steptoe (UCL Institute of Epidemiology & Health Care) said: “Among older adults, maintaining cognitive function is essential for good quality of life, wellbeing, and independence. It’s helpful to identify factors that can affect mental health daily.
“This study provides evidence that the immediate cognitive benefits of exercise may last longer than we thought. It also suggests that good sleep quality contributes to mental performance separately.
“However, we can’t establish from this study whether these short-term boosts to cognitive performance contribute to longer-term cognitive health, and though there is plenty of evidence to suggest physical activity might slow cognitive decline and reduce dementia risk, it’s still a matter of some debate.”
For the new study, the researchers looked at data from wrist-worn activity trackers to determine how much time participants spent being sedentary, doing light physical activity, and doing moderate or vigorous physical activity. They also quantified sleep duration and time spent in lighter (rapid eye movement, or REM) sleep and more profound, slow-wave sleep.
In looking at the links between different types of activity and next-day cognitive performance, the research team adjusted for a wide variety of factors that might have distorted the results, including the amount of moderate or vigorous physical activity participants did on the day of the tests.
They also accounted for participants’ average levels of activity and sleep quality across the eight days they were tracked, as participants who are habitually more active and typically have higher-quality sleep perform better in cognitive tests.
The team found that more moderate or vigorous physical activity compared to a person’s average was linked to better working memory and episodic memory (memory of events) the next day. More sleep overall was linked to improved episodic and working memory and psychomotor speed (a measure of how quickly a person detects and responds to the environment). More slow-wave sleep was linked to better episodic memory.
Conversely, more time spent being sedentary than usual was linked to worse working memory the next day.
Posted on Multiple Sclerosis, Sleep disorders

Managing Sleep Challenges with Multiple Sclerosis

“Many people with MS experience sleep issues, and this is also common among military veterans. This program will provide information on managing sleep problems in veterans with MS and introduce VA resources. Dr. Tiffany Braley, an associate professor of Neurology and section head of Multiple Sclerosis at the University of Michigan Health, will be featured in this program.”