Nature Knows and Psionic Success

Scientists think that Nerve Growth Factor plays an important role in cognitive function, mood, inflammation & more. Learn about the proposed effects of NGF & factors that may increase it. What is Nerve Growth Factor?

Science now accepts that the brain continues to reorganize itself and create new brain cells throughout life. The birth of new neurons in the brain is referred to as neurogenesis .

Nerve growth factor (NGF) is one of a group of small protein-like molecules called neurotrophins ( BDNF is another) that are responsible for neurogenesis or the development of new neurons and for the health and maintenance of mature ones.

Based on animal findings, researchers consider that NGF may promote the growth, maintenance, and survival of neurons and axons. It’s also thought to help repair the myelin sheath, which is the insulating coating around the axons [ 1 ].

Animal experiments found that as the production of NGF decreases in the brain, the animals’ ability to form new connections and to retain and access memories becomes impaired. They believe NGF might save degenerating nerves and help restore their function, but human data are lacking [ 2 ].

Dr. Rita Levi-Montalcini, an Italian American neurologist, won a Nobel Prize for discovering nerve growth factor in 1996. She shared the prize with biochemist Stanley Cohen.

Some of her later claims surrounded her personality with controversy. For example, she said that she used NGF eye drops to increase her life- and health-span.

Rita did live to be a centenarian. She died in 2012, aged 103 years old. Of course, the true secret to her longevity remains unknown. As far as science is concerned, evidence is lacking to claim that NGF has lifespan-increasing properties. Plus, the safety of NGF use in humans hasn’t been established.

Studies investigating NGF levels in people are in the early stages. Findings so far have been inconclusive. We simply don’t yet know how NGF levels relate to health and disease.

In a study of 157 normal people, NGF levels were on average 194 pg/ml. Age didn’t make a significant difference amongst the participants, but NGF was significantly lower in women (112 pg/ml) than in men (243 pg/ml) [ 3 ].

Another study found lower NGF levels in people with common, so-called Western diseases , including atherosclerosis, obesity, type 2 diabetes and metabolic syndrome [ 4 ].

On the other hand, high NGF levels are found in a number of autoimmune diseases, accompanied by increased numbers of mast cells, which produce histamine and which are also able to produce NGF [ 5 ].

Some researchers have also suggested a link between higher NGF and BDNF levels in schizophrenia. They hypothesize that neurotrophins do not always support health – as is often popularly thought [ 6 ].

It’s important to realize that NGF levels can be different in different places. For example, NGF can be measured in the blood, cerebrospinal fluid (CDF), and in specific brain regions. No correlations between these measures have yet been established, as is the case with BDNF. We also don’t know if NGF from the blood can enter the brain [ 7 , 8 ].

Far more NGF human research is needed to understand this little brain-active protein and its roles. Proposed Health Effects of NGF

This section explores associations between NGF and aspects of health.

The majority of studies covered in this article deal with associations only, which means that a cause-and-effect relationship hasn’t been established.

For example, just because mood problems have been linked with low NGF in certain brain areas doesn’t mean that mood disorders are caused by low NGF. Nor does it mean that increasing NGF will improve mood, unless clinical data about a direct link are available. However, data are lacking to make such claims.

Additionally, even if a study did find that low brain NGF contributes to depression, NGF levels are highly unlikely to be the only causative factor. Complex mood disorders like depression always involve multiple possible factors – including brain chemistry, environment, health status, and genetics – that may vary from one person to another. 1) Mood

The link between NGF and mood disorders is still unclear.

In one small study, Blood levels of NGF were lower in those with Major Depressive Disorder compared to controls. Larger human studies are needed [ 9 ].

In rats, Exercise increased NGF (and BDNF & synapsin I), which was suggested to have improved the survival of neurons in the hippocampus and mood by increasing the serotonin -producing cells in the brain stem. This hasn’t been confirmed in humans [ 10 ].

Chrysin is a flavonoid found in honey and some plants. Some scientists think that the chrysin may improve mood in lab animals by raising NGF, but this hasn’t been proven [ 11 ]. 2) Myelin & Multiple Sclerosis

There’s no evidence about the effects of NGF on myelin and multiple sclerosis in humans.

In an animal model of human brain demyelinating diseases (e.g. Multiple Sclerosis), NGF delayed onset, lowered inflammation, and lessened tissue injury [ 12 ]. Scientists are investigating whether NGF can:
Promote the growth and repair of myelin damage [ 13 ].
Induce the production of BDNF , which is also thought to be important for the myelination of nerves [ 13 ]. Play a role in brain disorders, including Multiple Sclerosis, Alzheimer’s disease, and Parkinson’s disease [ 14 ]. None of these effects have been proven. We can’t apply the existing animal data to humans. 3) Alzheimer’s Disease According to one theory, substances that raise acetylcholine may be beneficial in Alzheimer‘s disease . Recent animal studies proposed that NGF might protect acetylcholine activated neurons, but its effectiveness and safety in Alzheimer’s patients has never been properly investigated [ 15 ].In a study of 10 Alzheimer’s patients receiving NGF gene transfer therapy, the authors observed degenerating neurons sprouting from their axons, tissue growth, and improvement of function. Larger clinical trials are needed [ 16 ].Some researchers hold that the ability of the brain to convert proNGF to mature NGF is faulty […]

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Tryptophan is an essential amino acid that controls mental health, sleep, cognition, appetite, and more. The body can’t produce it, so the lack of dietary sources may result in a range of unpleasant health effects and associated conditions. Read on to learn the potential dangers of tryptophan deficiency and how to prevent it. Tryptophan Deficiency Symptoms & Associated Conditions

Tryptophan levels are a marker of nutritional status. Low or high levels don’t necessarily indicate a problem if there are no symptoms or if your doctor tells you not to worry about it.

Studies on the effects of tryptophan deficiency deplete this amino acid through a process called acute tryptophan depletion , where a patient is given a beverage of 15 different amino acids excluding tryptophan [ 1 ].

Drinking the beverage produces two effects:

> Other amino acids compete with tryptophan in crossing the blood-brain barrier thereby reducing the levels of tryptophan in the brain [ 1 ].

In a real-world setting, tryptophan deficiency is rare in developed countries and usually not severe enough to produce the effects described below [ 2 ].

A study of 76 people showed that tryptophan depletion intensifies dizziness, nausea, and the illusion of movement after induced motion sickness [ 3 ].

Depression worsened in healthy males after tryptophan depletion [ 4 ].

A study showed that patients with a family history of mental disorders were more likely to worsen their mood after tryptophan depletion [ 5 ].

Another study was able to show that women were more likely to feel the mood-worsening effect since gender affects serotonin production (males produce serotonin 52% faster than females) [ 6 , 7 ].

In a study of 30 patients, those with lowered tryptophan levels did worse in pattern recognition tests [ 8 ].

Another double-blind trial of 27 volunteers showed that tryptophan depletion impaired long-term memory in word recall and recognition tests [ 9 ].

Another study showed that women were more prone to these memory-damaging effects than men [ 10 ].

A study of 21 patients on antidepressants showed that lowering tryptophan levels caused the patients to return to their depressed states more often [ 11 ]. 5) Seasonal Affective Disorder (SAD)

SAD is a disorder where the patient experiences depression based on seasons, mainly during the winter.

Two small studies found that tryptophan depletion contributes to SAD symptoms while supplementation may be beneficial [ 12 , 13 ].

A double-blind study of 7 bipolar patients on lithium treatment showed that after tryptophan depletion, manic symptoms reappeared [ 14 ].

Bulimia nervosa is a disorder of distorted body image with periods of excessive food intake followed by periods of self-induced vomiting, which is linked to changes in serotonin [ 15 ].

A study of 20 women showed that those with bulimia nervosa took in more calories (39% more) and showed increased agitation and mood irritability due to tryptophan depletion [ 15 ].

In a study done on 16 women with PMS, a depletion of tryptophan led to severe premenstrual symptoms, especially irritability [ 16 ].

A double-blind study on 22 patients with panic disorder showed that after tryptophan depletion, the patients had more anxiety and panic attacks. The controls, however, did not panic after tryptophan depletion [ 17 ].

A study of 12 patients with previous aggressive behavior and 12 without showed that after tryptophan depletion, those with aggressive tendencies became agitated and exhibited hostile behavior. Non-aggressive patients, however, decreased their aggression [ 18 ].

Tryptophan depletion increases impulsivity leading to aggression [ 19 ].

In a study of 22 highly and low impulsive patients with ADHD, the low impulsive patients became highly impulsive after tryptophan depletion [ 20 ]. Violent Behavior in Alcoholics

A study of 9 alcoholics with or without a history of violent impulsive behavior found that violent patients had lower tryptophan levels than the non-violent [ 21 ].

Another study showed that tryptophan levels decreased by 10% 30 minutes after alcohol consumption and up to 20 – 25% 1.5 to 2 hours after alcohol consumption [ 22 ].Decreased serotonin due to tryptophan depletion triggered violent behaviors in alcoholic people [ 23 ].Great food sources of tryptophan include [ 1 ]: Oats Bananas Dried prunes Milk and cheese Tuna fish Chicken and turkey Peanuts Chocolate L-tryptophan is available in different oral supplement forms, alone or in combination with other ingredients. While the usual dosage of L-tryptophan is 500 mg , many people take more and the supplement’s instructions often recommend 3 pills before bedtime.Due to potential drug interactions and other safety concerns, make sure to consult with your doctor before taking tryptophan supplements.Read more about tryptophan supplementation benefits and side effects .This section contains sponsored links, which means that we may receive a small percentage of profit from your purchase, while the price remains the same to you. The proceeds from your purchase support our research and work. Thank you for your support. RATE THIS ARTICLE

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A healthy diet is balanced and provides you with adequate amounts of all the essential nutrients. As a vegan or vegetarian, you may be at a higher risk of certain nutritional deficiencies, while having a lower risk of others. In this post, we summarize the most important risks together with lab tests you can take to make sure your diet is well balanced and your health is optimal. What to Monitor on a Vegetarian/Vegan Diet

We know your diet is often more than just what you eat – it’s a deliberate choice, a lifestyle, and a part of who you are. Food can be the key to achieving your health goals, improving your wellbeing, and making you feel like a part of a movement or community. Some people do better on animal-based diets, whereas others feel better on plant-based diets. This article will not debate the benefits of one vs. the other. Instead, it will focus on how to maximize your health on vegetarian and vegan diets.

Vegans and vegetarians are more at risk of certain nutritional deficiencies while being less at risk from others. In this post, we summarize the most important risks, and the tests you can take to make sure your diet is well balanced. Important Nutrients

1) Iron

Iron deficiency is the most prevalent nutritional deficiency worldwide, caused mainly by insufficient dietary intake. Vegetarians and vegans are especially prone to iron deficiency because their diets lack heme iron [ 1 , 2 , 3 ]. Heme iron is only found in animal foods (meat, seafood, and poultry) and is easily absorbed. Non-heme iron, on the other hand, is found in plants and is less-well absorbed in our gut [ 4 ].

In addition, plants are often rich in phytates and polyphenols, compounds that inhibit iron absorption. Other nutrients that inhibit iron absorption are calcium and certain animal (found in dairy and eggs) and plant proteins (soy proteins) [ 4 ]. Studies suggest that because of all these factors, people on vegetarian diets may have iron absorption reduced by as much as 85% compared to people on omnivorous diets [ 5 ].

If you are on a vegetarian or a vegan diet, it’s a good idea to check your iron once in a while. Better yet, check your ferritin levels. While blood iron can be influenced by recent meals, ferritin is not and is, therefore, a better indicator of your body’s overall iron stores. Unsurprisingly, it is often lower than optimal in people on plant-based diets [ 6 ].

If your iron is low, here’s a good hack to help you increase it – vitamin C. Vitamin C (ascorbic acid) can bind iron and make sure it is well absorbed in your gut [ 4 ]. A simple way to get more vitamin C is to sprinkle some lemon juice to your salads. Also, cut back on tea, coffee, and dairy around your meals – all of these decrease the amount of iron your gut can absorb. 2) Zinc

Zinc is found in seafood, meat, eggs, and dairy. But it’s also found in whole grains, legumes, and seeds [ 7 , 8 ]. So if it’s present in plant sources, why are vegetarians and vegans more likely to experience zinc deficiency [ 9 , 10 ]?

Because plant sources also contain phytates (already mentioned in the iron section) that inhibit zinc absorption. Studies suggest that vegetarian diets have about 35% lower zinc absorption compared to omnivorous diets [ 5 ]. Some suggest that vegetarians may need to consume up to 50% more zinc than non-vegetarians [ 11 ].

Are your zinc levels optimal? If you notice your zinc levels decreasing over time, it may be time to make changes to your diet. You can increase your zinc levels by eating pumpkin seeds, nuts, and beans, or supplementing. Remember to always talk to your doctor before taking any supplements – they may interfere with your health condition or your treatment/medications! 3) Vitamin B12

Vitamin B12 is essential for brain health and making DNA and red blood cells. It is mainly found in animal products such as meat, eggs, and dairy. When their diet is low in eggs and dairy, vegetarians can become B12 deficient, while vegans have to rely on vitamin B12 supplements [ 12 , 13 ].

Some amounts of vitamin B12 can be found in vegetables, algae, and mushrooms. Significant amounts have been reported in fermented vegetables, such as sauerkraut, natto, and tempeh. However, the amount of vitamin B12 in all of these foods is either negligible or highly variable. Neither of these foods can be considered a constant and sufficient vitamin B12 source. That is because the presence of vitamin B12 in these foods depends on bacteria that can but don’t have to be present in the soil or among the fermenting microbes [ 14 ].

The liver can store vitamin B12, so it can take years before low B12 consumption becomes full-on B12 deficiency [ 15 ]. During this time, your B12 levels may be in the normal range, but actually suboptimal for health.

You can monitor your vitamin B12 levels by doing a simple blood test. If you follow a plant-based diet or used to be plant-based for many years, you may want to tweak your diet to keep your B12 optimal. 4) Vitamin D

It’s best if you get your vitamin D from the sun. But many people don’t get enough sunlight, often due to climate or their jobs. That’s when diet becomes important.

Vitamin D is important for mood, immune function, and muscle strength [ 16 , 17 ]. Although a form of vitamin D is found in plants (vitamin D2), some studies suggest it is not as potent as cholecalciferol (vitamin D3), the type of vitamin D found in fish and dairy products [ 18 ].

Vegetarians, and especially vegans who don’t get enough sun, are at risk of having low vitamin D levels [ 19 ].

To increase vitamin D in your diet, opt for […]

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Rehmannia has been used in traditional Chinese medicine for thousands of years, but modern research on its potential benefits is relatively scarce. It has shown promise for anemia and kidney function; what other benefits might it have? Read on to find out. What is Rehmannia?

Rehmannia glutinosa is a flowering plant found in central China . It’s sometimes called Chinese foxglove because it looks somewhat like a foxglove flower, though the two aren’t actually related [ 1 ].

The roots of this plant have been used in Traditional Chinese and Korean Medicine for over 2,000 years [ 2 , 3 ].

According to the traditional outlook, the harmony of opposite, but complementary, forces – yin and yang – underlies good health. Rehmannia is thought to help with yin energy imbalances. It is traditionally used to fight bacterial infections, as a tonic, and for a variety of conditions associated with inflammation, like asthma and arthritis [ 4 , 5 , 1 ].

Rehmannia is also often combined with other herbs to remedy “yin deficiency”. For example, it’s one of the six ingredients in a popular Chinese herbal product called Rehmannia Six Formula and one of the seven ingredients in the traditional kidney-nourishing herbal formulation Yukmi-jihang-tang. It is also included in widely-used formulations, such as Liuwei Dihuang Pills [ 6 , 3 , 7 ]. Snapshot

Proponents:

May improve anemia by supporting blood cell production

May support kidney function

Early evidence of mood, blood sugar, and bone support

Skeptics:

Unclear which active components are responsible for the benefits

Researched and often used in multi-herb formulations

Weak or low-quality evidence for many benefits

Side effects largely unknown

Rehmannia Root

Although the above-ground parts are sometimes used, herbal remedies are much more often prepared from the orange roots of this plant [ 8 , 9 ].

Depending on how the roots are prepared, they are called [ 10 ]: Xian-Di-Huang (for the fresh root)

Sheng-Di-Huang (for baked roots)

Shu-Di-Huang (for steamed roots) in Chinese

Components

Over 70 active compounds have been found in Rehmannia , including amino acids , simple and complex sugars , vitamins , and plant-specific compounds. Their composition in extracts mostly varies according to the plant species and the root preparation method [ 5 , 9 ].

One of the most well-known plant-specific compounds in Rehmannia is called catalpol , which accounts for 0.3-0.5% of the dried root. Catalpol is an iridoid glycoside, a group of molecules plants create to defend against predators. They also have a range of health effects in humans [ 1 , 11, 12 ].

Catalpol is likely responsible for the plant’s sugar-lowering, inflammation-fighting, and immune-balancing effects in cells and animals. Rehmannia also contains rehmapicrogenin, a strong anti-inflammatory. This compound that helps deactivate one of the most important inflammation-triggering factors in cells ( NF-κB ) [ 13 , 14 ]. Mechanism of Effect

According to some researchers, Rehmannia may improve stress resilience and mood by enhancing the body’s antioxidant defense [ 15 ].

Certain complex sugars in Rehmannia may target the hippocampus, a part of the brain that plays an important role in memory and mood. Catalpol might also help brain cells resist damage. As a result, the plant’s compounds are currently being investigated for their effect on dementia and anxiety [ 16 , 17 , 11 ].

Rehmannia also affects energy use and is under investigation in people with diabetes and insulin resistance . Sugar extracts of this plant increased insulin production in mice and catalpol lowered glucose levels in diabetic rats. Catalpol also increases the secretion of endorphins from the adrenal gland, which helps transport glucose from the blood into the muscles [ 18 , 19 , 20 , 21 ].Traditional practitioners claim that Rehmannia can reverse anemia, and some evidence suggests that it may protect the parts of the bone marrow that make red blood cells . Nourishing the blood is one of its main traditional indications, while anemia is considered to be a sign of yin deficiency. As such, early sickle-cell anemia clinical trials are in progress with a compound isolated from the steamed roots, but the results aren’t in yet [ 22 , 23 ].In cell studies, Rehmannia helped alleviate inflammation by sponging up free radicals – highly reactive compounds that can damage cells – as well as by causing immune cells to secrete fewer inflammatory signaling molecules. Importantly, it also blocked the expression of inflammatory genes in these cell studies. Reducing inflammation is beneficial in many conditions, but researchers are currently looking at its application in bone and kidney health [ 14 , 24 , 25 , 26 , 27 , 28 ].What’s more, this herb caused kidney cells to express fewer receptors that drive high blood pressure. According to some researchers, if this effect translates to the human body, it could make it useful for protecting the kidneys that are already strained due to other diseases, like diabetes. Dried and steamed roots reduce renin in animals, thereby lowering blood pressure and reducing kidney damage [ 28 , 29 ]. Potential Benefits Rehmannia supplements have not been approved by the FDA for medical use and generally lack solid clinical research. Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. Speak with your doctor before supplementing. 1) Anemia Aplastic anemia is a rare disease in which the body stops making enough blood cells due to bone marrow damage. In a clinical study of 34 people with this disease, Rehmannia extract added to standard treatment sped up symptom remission better than standard treatment alone [ 30 ].A combination of traditional medicines, including Rehmannia , had promising effects in another trial of 64 people with the same type of anemia. An integrative medicine approach could protect the bone marrow and red blood cells and reduce inflammation. As a result, 12 participants had blood markers comparable to healthy people [ 23 ]. Rehmannia and its extracts, alone and in combination with other supplements, also improved anemia in […]

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Depression is one of the most common mood disorders out there. While a number of effective, safe, and medically-approved treatments for it currently exist, many of these involve the use of pharmaceutical drugs that can sometimes have unwanted side-effects. Because of this, some people are reluctant to use a medication-based approach, and instead choose to look for other, non-drug-based forms of treatment. In this post, we’ll review some of these “complementary” approaches, and what the science currently says about them. Do any of these actually work? Read on to learn more!

Disclaimer: This post is not a recommendation or endorsement for any particular type of mental health treatment. The only way to be sure you get effective treatment is to discuss your options with your personal doctor — and none of the complementary approaches described below should ever be used to replace what your doctor has prescribed or recommended. We have written this post for informational purposes only, and its goal is simply to inform our readers about the science behind some complementary treatment strategies, and what we know about how they might work. Introduction To Depression And How It Is Treat ed

Many of the most common treatments for a person diagnosed with clinical depression ( major depressive disorder , or MDD) involve the use of prescription medications (such as SSRIs) to alleviate or manage the symptoms.

While these medications can be highly effective in many cases, it is also unfortunately the case that many of these pharmaceutical drugs can potentially cause a number of unwanted side-effects in people who take them.

For this reason, some people are reluctant to rely on pharmaceutical treatments, and prefer to try non-chemical treatments instead.

In this post, we’ll review some of the many “non-pharmaceutical” approaches to mental health treatment — such as psychotherapy — as well as discuss what the science currently says about a number of lifestyle and dietary factors that may also have effects on a person’s mood.

We’ll also review a number of supplements and other compounds with at least some suggestive evidence of having effects on mood, although these findings are still early and are generally not yet strong enough to draw solid conclusions from.

However, before we begin we want to stress that this post is not an endorsement for- or against any particular mode of treatment! Nor are the strategies outlined in this post intended to be used as a replacement for conventional medical care in any way.

If you are ever diagnosed with a mental health condition of any kind, the only way to decide what the best treatment for your specific case might be is to discuss it with your doctor. Only a fully-qualified medical professional fully understands all the different advantages and drawbacks associated with the many different possible modes of treatment — and they will work with you to come up with the safest and most effective approach for your individual needs.

With that in mind, in the rest of this post we’ll discuss some of the many non-drug-based treatments for depression and other mood disorders, and what science currently says about them. Although most of these only have weak or insufficient evidence to support them, many of them have early studies that suggest that they could have some potential when used to complement other, more conventional forms of treatment. Nonetheless, all of these preliminary findings will still have to be extensively followed up on by future research to confirm their efficacy, safety, and underlying mechanisms.

Before we get into some of the “alternative” or “complementary” strategies for potentially improving mood, it’s important to be aware of what some of the more typical treatment approaches for clinical depression are, and how they work.

The approaches below are some of the ones that you might be likely to encounter if you were to book an appointment with a traditional qualified psychiatrist, psychologist, or other mental health professional.

Many of these treatment modalities have been used for a long time, and have been extremely well-studied. Therefore, these approaches are widely-used by doctors due to their having a lot of evidence to support them. 1) Cognitive Behavioral Therapy (CBT)

One of the most common forms of therapy used by mental health professionals is cognitive-behavioral therapy — also known as “CBT”. This highly “evidence-based” approach to therapy is one of the most widely-used for preventing and reducing depression (as well as many other mental health conditions) [ 1 ].

The main idea behind the use of CBT in depression is to help patients change their patterns of thinking and make behavioral changes to improve coping and reduce distress [ 2 ].

CBT has been reported to be effective for both acute depressive episodes, as well as long-term prevention [ 1 ].

According to various studies (RCTs), CBT reportedly reduced depression symptoms in 177 seasonal affective disorder patients, as well as 87 patients with postpartum depression [ 3 , 4 ].

One specific type of CBT, called “acceptance and commitment therapy” (“ACT”), has been reported to decrease symptoms in cases of mild-to-moderate depression. It has also been claimed to help reduce overall severity of depression cases, as well as the occurrence of suicidal thoughts (“suicidal ideation”) [ 5 , 6 ].

According to some reports, CBT may help reduce the negative perceptions of emotions [ 7 ].

Some early neurobiological evidence suggests that CBT may work by reducing the activity in parts of the brain that are involved in emotional processing (such as the amygdala and hippocampus) as well as cognitive processing (such as the prefrontal and anterior cingulate cortex) [ 8 ].

CBT is traditionally delivered face-to-face by therapists, but is also sometimes delivered “digitally” over the internet, such as through a mobile phone or personal computer [ 9 , 10 ]. 2) Psychodynamic Therapy

“Psychodynamic” therapy is probably the therapy you most associate with mental health treatment. It focuses on conscious and subconscious feelings from past experiences, and how they affect the patient.

The effectiveness of psychodynamic therapy for depression treatment is generally well-supported. In some cases, […]

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Most people have pulled an all-nighter at least once in their lives, whether it was to meet a school or work deadline or to keep the party going until the morning.

The experience of going at least 24 hours without sleep, otherwise known as total sleep deprivation, obviously does not make you feel good the next day. The physical and mental repercussions are notable.

HuffPost spoke to sleep experts to find out what exactly happens to your body and mind when you pull an all-nighter. You fight your body’s natural drive to sleep.

Pulling an all-nighter requires you to fight your body’s natural drive to sleep by making use of “wake-promoting factors” and avoiding “sleep-permissive factors,” said Roy Raymann, the vice president of sleep science and scientific affairs at Carlsbad, California-based SleepScore Labs .

“Wake-promoting factors include using caffeine, being in a colder environment, being in a well-lit room with plenty of blue-enriched light, and standing,” he said, adding that sleep-permissive factors include darkness, a warm comfortable temperature, reclining and closing your eyes. Your body skips its recovery period.

When you skip a full night of sleep, your body has missed out on a much-needed opportunity to relax, recharge and recover.

“During the night, all kinds of restorative processes happen to bring you back to shape for the next day,” Raymann said. “Cells and tissues are repaired, toxins are removed from your brain, memories and emotions are dealt with and stored and the fatigue that you have been building up during daytime is reduced.”

Pulling an all-nighter or just getting a limited amount of sleep means that this recovery process doesn’t happen or isn’t executed to its full extent, leaving you unrefreshed.

“Cognitive performance degrades and mood can suffer,” said Nate Watson, co-director of the University of Washington Medicine Sleep Center and a SleepScore Labs advisor. “The glymphatic system, which removes the byproducts of a day’s worth of activity from the brain, is not able to perform its function.” Stress hormones spike.

“When you’re not getting sleep, you’re running on stress hormones like adrenaline and cortisol, so stress levels rise,” said Jon Caulfield, a dentist in Littleton, Colorado, who focuses on airway, sleep and TMJ disorders and a board member and national instructor with the American Sleep and Breathing Academy.

“Sleep loss can cause stress and anxiety,” echoed Terry Cralle, a registered nurse and certified clinical sleep educator in the Washington, D.C. area who serves as a spokesperson for the Better Sleep Council . Cralle cited a recent study from the University of California, Berkeley, found that one sleepless can boost anxiety levels up to 30%.

This can be a vicious cycle: Stress and anxiety often cause people to have trouble sleeping, but then sleep deprivation increases stress and anxiety levels. And around and around you go. Focus and accuracy drop.

“It has been postulated that even during a single night of sleep deprivation, the microstructures in your brain can change,” Raymann said. “Also, there’s now more evidence that during the night you’re getting a brain wash to remove all the debris and toxins that accumulated in your brain during the day. Both these changes ― micro-structure and no brain wash ― lead to impaired communication between your brain cells.”

This impaired communication between brain cells hampers your ability to pay attention or work at an optimal level. A 2007 study from St. Lawrence University in Canton, New York, found that pulling all-nighters was associated with lower grade point averages.

“Sleep deprivation affects your prefrontal cortex, which affects your cognitive abilities. Think of it as being impaired.” Cralle said.

Many experts have even compared sleep deprivation to drunkenness, which is why drowsy driving is so dangerous.

“In addition to a lack of focus, which many call brain fog, there’s a lack of accuracy. You’re likely to get things wrong on a test or miss a shot if you’re playing sports,” said Raj Dasgupta, assistant professor of pulmonary and sleep medicine at the University of Southern California.

This is why it’s dangerous to drive or operate heavy machinery while sleep deprived. You’re more susceptible to injury or accident.

In the wake of sleep deprivation, “the next day you will be less productive. Everything costs more time and takes more effort, and you are likely to make errors,” Raymann said.

He added, “My first mentor during my PhD taught me the wise lesson, when he saw me still late working at my desk: ‘Whatever you try to do at the end of the day after a busy day will cost you a lot of effort and time, and will even most likely lead to something you will not be happy with the next day. Go home, relax and get some sleep. During the next morning, you will resolve that task in a breeze.’” Memory suffers.

“Sleep deprivation’s effect on working memory is staggering,” David Earnest, a professor with the Texas A&M College of Medicine, said in a 2016 report about the effect of all-nighters on health. “Your brain loses efficiency with each hour of sleep deprivation.”

Research has suggested that sleep plays a major role in memory consolidation , the process of short-term memories moving to long-term storage. When you pull an all-nighter, this process is disrupted, and memory recall suffers. You’re likely to make poor decisions.

The prefrontal cortex is also linked to decision-making, so sleep deprivation can lead to poor judgment.

“Decision-making becomes impulsive,” Watson said. “We become less able to assess the potential negative consequences of our decision-making.” You become irritable.

It’s hardly a surprise that people are cranky after not sleeping for a full night. Indeed, sleep deprivation often leads to a bad mood .

“Your interaction with people will be more blunted, and you might become easily annoyed or irritated,” Raymann said. “You will also likely look more tired.” Your immune system is compromised. Sleep deprivation can affect your body’s production of cytokines, which play a big role in your immune response. That could lead to a serious case of the sniffles down the road.“When you’ve stayed up all night, your immune […]

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Aging is a natural, inevitable part of life that we cannot escape. However, that doesn’t mean that we need to go out of our way to accelerate the process. In fact, a lot of time and energy is spent in preventing any sort of premature aging in our skin. That said, it’s also important to take the same precautionary measures when it comes to the health of your brain.

As brain health does decline with age, it’s important to be conscious of habits that may cause the brain to age faster. This results in weaker neuron communication, loss of blood flow to the brain as well as inflammation – factors that can results in cognitive decline, particularly increasing your risk of neurodegenerative disorders such as Alzheimer’s.

Therefore, if you want to ensure the health of your brain, and maintain cognitive function for the years to come, then be sure that you’re not partaking in any of the following habits. 1. You’re not exercising

Exercising is important for your overall health and in addition to its various health benefits, protecting your brain health is one of them. In fact, research has found that a sedentary lifestyle can be quite detrimental to your brain health ( 1 ). It appears that living an inactive lifestyle may cause your medial temporal lobe, which is responsible for memory as well as cognitive function, to thin.

Additionally, a separate study published in the journal Neurology found that women who led active lifestyles faced an 88% reduced risk of developing dementia when compared to women who did not exercise.

If you really want to protect your brain health, it’s important that you prioritize getting more active over sitting in front of a screen, watching Netflix. 2. You’re eating a horrible diet

You are what you eat, and that includes your brain health. If you weren’t already aware, a diet rich in processed foods and refined grains is not the best option for your health as it increases the risk of obesity, diabetes, and heart disease. Now imagine what it can do for your brain health.

The wrong foods can trigger inflammation, which can then cause the brain to age faster than normal. However, the right food can help to prevent any form of premature again. In fact, research published in Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association found that the MIND diet can help to reduce the risk of neurodegenerative diseases.

The MIND diet refers to the Mediterranean-DASH Intervention diet, which is an eating plan that incorporates both aspects of the Mediterranean and DASH diet. As a result, the diet includes whole grains, berries, leafy green vegetables, olive oil , poultry, and fish. These food groups are each rich in antioxidants, fatty acids and other essential nutrients that will help to protect your brain health. As a result, the study found that following the mind diet would help to reduce the risk of both Alzheimer’s and dementia by 53%. 3. Excessive drinking

Now while a glass of red wine does provide health benefit s, it’s important not to over-consume alcohol.

The hippocampus refers to the area of the brain that helps to regulate both learning and memory. However, according to research published in the journal Neuroscience , excessive drinking can reduce the hippocampus’s functionality by at least 40%. Therefore, if you are looking to enjoy a drink, it’s important to try to stick to a glass a day – preferably of organic red wine. 4. You stop learning

If you really want to prevent your brain from prematurely aging, then it’s important that you keep exercising it so that it doesn’t lose its sharp thinking skills. In fact, research has found that keeping your brain active through brain games like crossword puzzles can help to reduce the risk of dementia ( 2 ).

However, if you are not a fan of crossword puzzles and other brain games, there are other ways in which you can keep your brain active. These can include learning a new language or learning a new skill, such as how to play an instrument . 5. You have a poor social life

Blue Zones are five areas around the world that are inhabited by healthy individuals who go on to live to age 100 and beyond. Additionally, these areas are also virtually free of disease. One of the most notable characteristics of these Blue Zones are the close community bonds that they each have in their respective areas.

According to research, having strong social connections may help to delay your brain from aging. In fact, a study published in the Journal of International Neuropsychology Society found that strong social bonds may help to reduce your risk of cognitive decline by over 50%.

Now while some solitude can provide us with an opportunity to get a better perspective on where we are in life, don’t shy away from calling up a friend for a Saturday lunch. 6. You don’t sleep enough

The body needs at least seven to nine hours of sleep as this gives it ample opportunity to fully recharge and to ensure that it is in proper working order. Unfortunately, a lot of us are guilty of not even getting six hours of sleep, let alone seven. This can then cause the brain to decline faster with age.

In fact, research published in the Proceedings of the National Academy of Sciences found that losing even one night of sleep caused an increase of beta-amyloid – a protein in the brain that has been closely linked to cognitive decline as well as Alzheimer’s disease.

If you’re battling with getting enough sleep at night, there are methods you can use to help alleviate this problem. Such methods include the use of essential oils , rearranging your bedroom , or even sleeping on the floo r. 7. You smoke

Smoking can literally damage every aspect of your body, which is why it’s important to quit the habit as soon as possible, especially if you want to both improve and protect your health .

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