It is estimated that 1 billion people worldwide have migraines
making it one of the world’s most common health conditions. Let’s
understand the triggers of migraines and more in this week’s newsletter.
It is estimated that *1 billion people worldwide* have
migraines making it one of the world’s most common health conditions.
Let’s understand the triggers of migraines and more in this week’s
newsletter.
– *How Can You Revolutionise the Way You Wake Up *
– *Sugar as a Migraine Trigger *
– *Biomarker of the Week – Oxidative Stress *
– *What’s Serotonin’s Role in Your Metabolism *
– *Learn to Rewire Your Brain Through Neuroplasticity *
Let’s go.
*SLEEP*
*How Can You Revolutionise the Way You Wake Up *
Do you ever set your alarm to a really awful tone just so it’ll wake you
up in the morning? Or maybe you set multiple alarms to ensure your body
gets the message?
Research
shows that prolonged exposure to loud alarms initiates several
physiological responses in the body that can impair our health over time.
*Alarm clocks trigger the stress response*, contradict our circadian rhythm
& a sudden awakening elevates sleep inertia.
Chronic stress and *disruption of the circadian rhythm can impair
metabolism* and increase the risk of cardiovascular disease and diabetes.
Practising good sleep hygiene helps us leverage our body’s internal alarm
clock.
Here are a couple of ways to wake up without an alarm:
– Maintaining a steady sleep schedule
– Staying active throughout the day and exercising regularly
– Waking up to natural light
– Reducing technology in the bedroom
– Some silent alarm clocks or no-sound alarms radiate light or vibrations
without the accompaniment of harsh tones for awakening
.
They are known to wake you up naturally at a slower pace by mimicking the
sunrise effect.
Understand the impact of an alarm on your health here
.
Have any topics you’d like us to cover?
Holler at us on our *Twitter – @UltrahumanHQ*
,*
we’d love to hear from you! *STRESS*
*Sugar as a Migraine Trigger*
Migraine is a neurological disease that causes a pounding headache that
usually occurs on either side of the head and can last from 4 hours to
almost 72 hours. The *onset of a migraine* usually happens with a trigger
that is usually associated with sensory information like the brightness of
a sunny day, the intense smell of perfume or the loud pitch of traffic
noises. As a reaction to these prompts, the brain signals the electrical
system to misfire on all cylinders. This causes *changes in the blood flow
to the brain* affecting the nerves and pain is inflicted. This pain can be
felt around your eyes, forehead, neck, sinuses and face.
So how does sugar act as a trigger for migraines? Consuming a high-sugar
meal can cause ‘reactive hypoglycemia’ because the *sudden rise in blood
*glucose
*
from the sweets stimulates an overproduction of insulin. This in turn makes
the blood glucose levels fall too low. The brain receiving insufficient
glucose causes most of the symptoms of hypoglycemia, including migraine. A
study
concluded that those who experienced a spontaneous migraine attack showed
*higher plasma glucose values*. More studies are being conducted to
understand the underlying mechanisms.
*Ultra Take: *
While multiple factors can prompt a migraine, *monitoring blood sugar
levels and glucose variability* can help you predict and prevent migraines
triggered by sugar and it can significantly improve migraine symptoms and
reduce their sudden onset.
A *portion-controlled diet* rich in fruits such as berries, apples,
vegetables, nuts, legumes, whole grains, olive oil and other foods rich in
antioxidants can help reduce oxidative stress and consequently glucose
variability.
Take a deep dive into the triggers of migraine here.
*BIOMARKER OF THE WEEK*
*Oxidative Stress*
When there is a surplus of “free radicals” in the body oxidative
stress occurs.
Oxidative stress happens when free radicals become too numerous in
comparison to antioxidants, which are molecules that are able to donate an
electron to a free radical without themselves becoming unstable, thus
helping to stabilize the former. Fruits and vegetables are great sources of
antioxidants.
*Extreme fluctuations in blood glucose levels
*—in
essence, a heightened Glucose Variability—can lead to oxidative stress in
the body. These can be caused by a host of factors, including a poor diet,
infections, tumours and other conditions like diabetes or cancer. Oxidative
stress fastens ageing, and long-term oxidative stress can cause
neurodegenerative diseases, cancer and hypertension, among other ailments.
*Ultra Take: *
*Monitoring glucose swings* may provide actionable insights that would
help prevent oxidative stress since both GV and oxidative stress can rise
simultaneously, and checking the former will help regularize the latter.
Read more about the connection between GV & Oxidative Stress here
.
*METABOLIC HEALTH *
*What’s Serotonin’s Role in Your Metabolism*
Serotonin, the happy hormone does more than ensure we’re in a happy
state of mind.
It plays an important role in regulating mood, digestion, appetite, sleep,
learning ability and memory. Research
connects serotonin with food intake, energy expenditure, hormone balance
and nutrient metabolism. Increasing concerns over the health crisis of
obesity and diabetes have led to a renewed interest in *serotonin pathways
in the treatment of metabolic disease*.
Multiple studies
have established the role of serotonin in reducing food intake and
promoting satiety. *Serotonin restriction could lead to an increase in
appetite and hunger*, which can enhance food consumption and in extreme
cases, it may lead to obesity. Conversely, increasing the bioavailability
of serotonin reduces appetite, resulting in lower food consumption, leading
to weight loss.
According to Judith J. Wurtman, PhD, co-author of *The Serotonin Power
Diet: Eat Carbs — Nature’s Own Appetite Suppressant — to Stop Emotional
Overeating and Halt Antidepressant-Associated Weight Gain*, successful
weight loss depends on the power of serotonin to control food intake. She
calls it nature’s own appetite suppressant.
Central serotonin (produced in the central nervous system) puts brakes on
appetite, reducing nutrient intake and peripheral serotonin promotes
nutrient storage by facilitating absorption.
Studies
suggest that *serotonin modulates energy homeostasis via numerous
pathways*. Research corroborates that both gut-derived circulating
serotonin and adipocyte-derived serotonin are instrumental in adipose
tissue function.
Find out how to naturally increase serotonin levels here
.
*BIOHACKING*
*Learn to Rewire Your Brain Through Neuroplasticity* *
Neuroplasticity is a term that refers to the brain’s ability to *change
and adapt as a result of experience. *
Neuro relates to neurons, the nerve cells that are the building blocks of
the brain and nervous system, and plasticity refers to the brain’s
malleability. Brain reorganisation occurs by processes such as “axonal
sprouting,” in which *undamaged axons grow new nerve endings to reconnect*
neurons whose links were injured or severed.
Intact axons can also sprout nerve endings and connect with other
uninjured nerve cells, forming new neural pathways to accomplish a needed
function. For example, if one hemisphere of the brain is damaged, the
intact hemisphere may take over some of its functions. The *brain
compensates for damage* in effect by reorganising and forming new
connections between intact neurons. To reconnect, the neurons need to be
stimulated through activity.
Research
shows that inducing a growth mindset by teaching neuroplasticity positively
affects motivation, achievement, and brain activity. The relationship
between neuroplasticity and learning has been linked by various studies —
*when we learn; we form new pathways in the brain*. Each new lesson has the
potential to connect new neurons and change our brain’s modus operandi,
be it a new musical instrument or learning a new language.
*Ultra Take: *
Methods to boost neuroplasticity –
– Intermittent fasting promotes neuron growth, improves overall
cognitive function, and decreases the risk of neurodegenerative disease
– Using mnemonic or memory devices can enhance connectivity in the
prefrontal, parietal network and prevent some age-related memory loss
– Creating artwork enhances the connectivity of the brain at rest which
can boost introspection, memory, empathy, attention, and focus
Here
are more methods to boost neuroplasticity.
*That’s a wrap for the week!*
Liked what you read? Don’t keep *Metablog* a secret! Share these
*researched metabolic insights* with your friends.
©2021 Ultrahuman Healthcare Private Limited