Bring Up Sleep – How can I increase my overall well-being

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Today sitting in front of my laptop writing to you, I can think of only one thing, sleep. It’s been on my mind for the mere reason that over the last few weeks I’ve had bouts of insomnia. When people say things like “We don’t truly appreciate what we have until it’s gone”, for insomnia, you can really take a moment to acknowledge how accurate this is. Every day we sleep, as we should. If this does not apply to you, I’m compelling you to reconsider your life habits. Since sleeping happens on a regular basis, we tend to disregard giving it the particular attention it deserves. For as far as I can remember, I’ve always loved sleeping, and thus I’ve continuously pursued a good night’s sleep of at least  8 hours. However, generally, I need well over 8 hours of sleep to be completely refreshed. Personal factors are at play and it’s important to consider individual differences. We have to be open to listen and adapt to what our bodies are trying to tell us.

What happens during sleep is a question that many scientists have dedicated most of their lives trying to answer. For the longest time, research was fruitless. Scientists had barely any clues as to its function, but everyone had at least a hypothesis as to its purpose. Researchers, despite their visible lack of results on the nature of sleep, knew that it was at the very least essential for our survival. We didn’t have to stretch our thinking to its limit to accept this. Simply looking at data, people who tended to neglect their sleep, aged faster than those who pursued a good night’s sleep on a regular basis. Also, you may already be aware that being completely sleep deprived for more than a couple of days may lead to the development of psychological disturbances like paranoia and hallucinations. In comparison, good sleepers may seem to benefit from more resilient metabolisms which provides a lower risk for obesity, cardiovascular diseases, anxiety, depression and much more.

Knowing about its importance is still not sufficient to have everyone adjusting their sleeping habits. Many of us have reasons supporting our systematic neglect against fulfilling the required amount of shut-eye hours. Those reasons could range anywhere from having young children to the affliction of sleeping disorders. As such, at different moments in our lives, we may notice our sleeping habits beginning to change. In fact, the changes that we undergo are not always conscious. As a baby, for example, we have to sleep for a hefty total of 18 hours. Luckily for us, it doesn’t remain as such for too long, otherwise, we wouldn’t be able to get anything done. Gradually as we age, the sleeping requirements decrease and come to a plateau at 18, to an acceptable 7-9 hours of sleep. It only seems to slightly fall again after 65 years old at a requirement of 7-8hours. 

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Even though we robustly half the amount of sleep needed by the time we reach adulthood, many people won’t follow the guidelines and will find themselves sleep-deprived. One issue could be that we typically find that sleep is a waste of time and that it is solely meant to make us feel rested. However, researchers have been able to come up with theories supporting other importance of sleep. Amongst many theories, four of them seem to stand out: inactivity theory, energy conservation theory, restorative theories and brain plasticity theory. For the moment, none of them are proven to be the unique explanation for the role of sleep. Moreover, researchers are currently agreeing that the answer is more likely to involve many of these theories and not only one. 

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Considering sleep as a survival mechanism, we can easily do a parallel with other survival mechanisms. Anxiety is there as a warning sign to alert us and enable the use of flight or fight when danger is detected. In most situations, we tend to use flight, in other words, we prefer avoidance. If we are able to fight, then the situation is of no corporeal danger. This reasoning supports the implication that anxiety serves to avoid danger. The same reasoning can also be transposed to pain; pain serves to avoid physical harm. Hunger, another survival mechanism, serves to avoid the lack of nutrients. Similarly, all survival mechanisms can be reduced to such basic instruction: to avoid. This is exactly what the theory of inactivity used to justify the need for sleep. The theory states that through many generations, we developed sleep to keep us out of harm’s-way during our most vulnerable time, at least that’s the essence behind this theory. However, some might say that being totally unconscious would render us more vulnerable, not less. 

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Despite having objections to this theory, there still exists some advantages to being almost completely still. By limiting movement, thinking, and perception, you are significantly reducing your individual energy demand and expenditure. In fact, compared to our awakened state, we consume 10% less energy than when asleep. This has led to the energy conservation theory, which some consider a branch of the inactivity theory, and in some cases, the same. However, the explanation is different. Energy conservation means that we need fewer nutrients to survive, which is an essential advantage when living in a world where access to food is limited. It did not only prolong our supply but allowed us to share the supply with more people. However, nowadays we live in a world where food supplies seem endless, and simultaneously people are sleeping less. Meanwhile, researchers are coming to terms with accepting that sleep deprivation, as well as overeating, are both factors contributing to the development of obesity.

Major and noticeable consequences of sleep deprivation are diminished mental acuity, memory and learning capacity. These consequences lead us to ponder over the significance of such findings. One interpretation supports the idea that sleep has restorative functions, conveniently called restorative theories. Interestingly, while looking closely at different restorative mechanisms such as muscle growth, protein synthesis, growth hormone release and tissue repair, we can observe that these seem to happen mostly, and sometimes uniquely, at night. Like adenosine, which accumulates progressively in the body directly following awakening, which seems to promote sleep after a certain concentration has been reached. Every night, an adenosine clean-up is known to take place, restoring the initial level observed in the morning. 

At last, in the last few years, a new theory has been emerging: the brain plasticity theory. This theory seems to hit the nail on the head when trying to explain the influence of sleep on human cognition. Brain plasticity is known to be responsible for brain structural and organizational changes. Intriguingly, brain plasticity seems to be halted, or at least slowed, when sleep duration becomes insufficient. Lower brain plasticity is linked to reduced memory and learning. 

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Sleep is such an important tool that we must come to respect in order to remain healthy, and for a longer period. In sum, it helps us fight off our daily stress, supports our immune system, promotes better cognition and stabilizes our mood. To significantly ameliorate your sleep, we don’t need to sacrifice anything more than a round or two of your favourite game.

I thank you infinitely for reading this post and if you would like to know more about the mysteries that surround us, please join my subscription list to keep up with my newest content. If you have any questions, please add them to the comment section and I’ll make sure to answer as soon as humanly possible.


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Bring Up Fibromyalgia – When pain becomes an everyday occurence

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 I woke up this morning feeling normal. My brain was working properly, my body didn’t ache, and I did not feel one bit tired. But why am I fricking telling you this? Isn’t it normal? As in everyone should be feeling like this, right? I would be very happy to tell you that it’s truly routine, but I unfortunately don’t have this pleasure. What usually happens goes a bit more like the following: I wake up tired, most likely caused by my insomnia, my brain is foggy, and I start feeling some painful impulses in my body. All of this is triggered by a chronic muscular pain syndrome (CMPS) which could one day become fibromyalgia. The explanation behind the uncertainty resides in how I fulfill the diagnosis, or more accurately how I do not.

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Two years ago, I decided to schedule an appointment with my family physician to discuss some issues that concerned me. The main one was the almost sudden emergence of pain in parts of my body. It was always very localized, never widespread like a headache or a cramp. It felt like a burst of sharp electrical firing in places such as the side of my foot, my hip, the palm of my hand, the inside of my elbow, etc. I would describe the feeling to never spread more than one centimetre wide. The absence of reasonable explanation for the pain was making me worry.

After examination, my family physician concluded that it didn’t meet all the criteria necessary for a fibromyalgia diagnosis. Although she explained that the situation could develop further and worsen. If that is the case, there would be a strong chance that my condition would fulfill the last required criteria for fibromyalgia. She encouraged me to include physical stretching in my daily routine and to do some research (knowing that I am a trained physiologist) on CMPS and fibromyalgia. From her suggestion, I did some research. It was not only to familiarize myself with those disorders, but also to find more ways to help reduce the pain caused by CMPS. As for stretching, I am not proud to say that I didn’t follow her recommendation very strictly. I do stretch, but I am sadly not doing it every day. Most often it’s because I forget, or I don’t feel like it. However, the main reason is that it annoys me. I find it so boring that I feel it’s such an effortful job. I know, I know! I need it, but let’s just say that at this point I became really good at finding excuses for myself in order to avoid it.

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Turns out that the idea of stretching is not that far-fetched. All the research papers examined were praising its benefit in treating fibromyalgia cases. So, I am probably really doing myself some important disfavour by not enforcing the practice. The reasoning behind its efficiency is however unclear. We actually have no clue what might cause the symptoms seen in fibromyalgia. There are only theories. Some people support that it’s triggered by an overexcitation of the glutamatergic neuronal pathways, others support that it’s caused by communication issues between the hypothalamus and the pituitary gland. Even if we don’t know what is at the root of the disorder, researchers are all agreeing on one thing. Fibromyalgia is a centralized disorder, which means that the central nervous system is at fault. By central nervous system I mean everything ranging from the spinal cord to the brain. This central nervous system is being oversensitive, and we yet do not understand why.

I know! You get it! Both fibromyalgia and CMPS are causing pain (read Bring Up Pain, for more information). Here’s a twist, though, it’s doing way more than messing up with your body, it’s also messing up with your head. The constant sleep disturbances and memory dysfunctions are probably my biggest troubles. As I mentioned at the very beginning, I do experience insomnia which has become more and more regular in the last few years. Usually, as soon as I would feel insomnia settling in, I would grab some melatonin which would consistently improve my sleeping capabilities. However, starting two months ago, I began experiencing insomnia every night and this lasted for a bit more than three consecutive weeks. From that moment on, melatonin would not seem to be working anymore. In the best course of action, I could fall asleep by midnight (I usually go to sleep around 9:30 p.m.-10 p.m.) and at worst, by 4 a.m. That means I got on average a good 6–7 hours of sleep every night, which doesn’t sound that bad. That’s if we’re not considering that a good night’s sleep, in my case, usually lasts 9–10 hours. This means that, by the third week, I was in a clear sleep deficit state.

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Being sleep deprived does nothing good on the brain. It also seemed to worsen the memory dysfunction and the fatigue aspects of CMPS. Useless to say that trying to finish up my Master of Science in Physiology was challenging. For example, it took me two attempts to pass the mandatory course exams. The memory deficits were affecting me worse probably because I had learnt to strongly rely on it through many years spent in school. This has led me to develop severe performance anxiety that was best displayed in public speaking scenes. This was gut-wrenching since I loved public speaking, and still do actually despite the trouble. I would have taken twice, or even thrice, as much pain if it had meant retrieving my memory function and avoiding performance anxiety altogether. Now, I can’t even talk without stumbling on my words. It makes it seem as if I have no mastery of what I am introducing, and this genuinely pains me.

Oh well! I didn’t mean to be a drag. As far as I know, there is so much more you can learn about chronic pain syndromes and fibromyalgia. It is gaining awareness, but still, many ignore its impacts. This was my story and is by no means a complete overview of the chronic pain disorders. This was, however, a fair representation about my own experience with the disorder. I realize that my case is very mild, but some of you might not be as fortunate and thus my compassion goes to you. It is not easy for anyone to have to deal with such an awful situation, but luckily, we can find solace in knowing that we are not going through this alone. 

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Let’s also be conscious that there are quite a handful of promising treatments right now. There is much to be happy about. Additionally, if you really take care of yourself, you can seriously have some control over how worse it can get. That be yoga, meditation, stretching, antidepressants, marijuana (yes, that is correct!), acupuncture, diet change or others, it’s all yours to explore. I personally prefer yoga, meditation and diet change, or more specifically intermittent fasting (See Bring Up Intermittent Fasting). Despite not having had the pleasure to try acupuncture yet, I would definitely like to give it a shot someday.

I thank you infinitely for reading this post and if you would like to know more about the mysteries that surround us, please join my subscription list to keep up with my newest content. If you have any questions, please add them to the comment section and I’ll make sure to answer as soon as humanly possible.

Bring Up Intermittent Fasting – What should my eating schedule look like

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Although I was, until most recently, studying the physiology of pain (see Bring Up Pain for more about this topic), it definitely wasn’t the only topic I was interested in. One topic in particular got my attention in the last couple years, Intermittent Fasting or IF. Its many mentions in multiple media platforms was enough to ignite a spark of curiosity, but it was certainly not sufficient enough to have me follow this trend blindfolded. However,  a careful study of the science and its effects from an extensive literature review got me entirely convinced of its benefits. I hate to be a sheep and follow the newest fad, but I have to say that this one might be totally worth trying out.

Being overweight never really felt like a terribly wrong physical state to be in. I like my body and I like that it has led me to have a different perspective on myself. In the last article (Bring Up The Beginning) I’ve mentioned that I was bullied, mainly because I was a full blown nerd, but another reason was my very thin figure. Some people were spreading rumors that I was anorexic. From bad to worst, my family doctor was insisting that I should gain some mass since I was below my intended BMI. However, it was really difficult for me to gain mass. I ate so much, and no, I didn’t purge. Though, I was very athletic, and it was, with hindsight, probably why I could remain so slim.

At the end of high school, I began receiving another type of attention from guys. They started flirting with me. It took me a couple of years to figure out that the only thing they were interested in was my appearance. This realization led me to despise myself, and I then really thought that no one really cared about me. This was definitely the darkest time of my life. Finally, my objective to gain weight finally saw some success and simultaneously I started to date this incredible man that despite my emotionally unstable predisposition was patient and caring. Unconsciously, I started to link gain weight to my potential to be loved and cared for.

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We have to face it. Life is not that easy. If only taking weight would be the solution to finding love then everyone would be aiming for it, I am right? Additionally, with knowledge came the realization that being overweight can lead to several health problems. Turns out, even though I don’t have a negative view of my appearance, I came to accept that I need to redefine what acceptable is. I can see that I will never be that very slim beanpole that I was in high school, ouffs! But I just can’t be ok with being 25 kg over my intended BMI. I understand that most professionals would suggest undertaking moderate physical activities, but it was simply impossible for me and trust me, I’ve tried. I am not saying that I’m abandoning the idea of physical activities forever. For now, I have limitations that make those very difficult to perform while aiming for weight loss. Meanwhile I have to say that I’ve tried outdoor running, at home workout and indoor yoga, none of them seemed suited for me, at least for now. 

Then one day I fell upon an online post claiming intermittent fasting as a healthier alternative for weight loss than stricter dieting methods. The following research I did surprised me. Not only is there scientific evidence claiming that IF can lead to weight loss, at least temporarily, but there are also plenty of other benefits that accompany the adoption of IF. Contrary to many promoted weight loss methods, IF is more of a lifestyle rather than a specific diet change. First, it doesn’t require you to add or suppress certain food. Second, it doesn’t ask you to keep track of your calorie consumption, and at last, you are in control of when you want to stop it or not. The only major difference with If compared to the usual eating habit is the timing of your feeding. Depending on the IF style you choose, you may have more or less freedom, but that decision is up to you.

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I am not claiming here that fasting a revolutionary novelty, but it has been studied very little over the years. Although, recently, there has been a great increase of fasting studies, that may probably have been caused by the reported advantages it could bring to people who have been fasting for cultural or religious reasons. Now, people are intrigued by the fasting phenomena and thus there was the development of a particular type of IF, which got named Time-Restricted Feeding. It is based on a schedule that dictates feeding period over 24-hour days. The most popular TRF are 14:10, 16:8, and 18:6. Those ratios represent how many hours you need to fast next to how many hours you can feed. Thus 14:10 is the most lenient and 18:6 the most stringent of the options mentioned above. The fasting windows might seem harsh, but while fasting requires you not to eat anything, you may still drink as much water, tea, or coffee as you’d like, giving the absence of any sugar or milk addition. There are also many other variations of IF, but it won’t be mentioned here. I personally prefer the 18:6 TRF since it was the technique that created for me the most benefits and the least negative side effects. 

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So, as I’ve mentioned, feeding is not restricted. You can eat as much or as little as you normally do. Yet, you will probably find yourself eating less overall, since you have a shorter eating window. Also, the hunger pangs that often lead to excessive eating and craving may disappear and get you to develop a more mindful eating. The first time I adhered to IF, it took me four days to notice the complete vanishing of hunger pangs. For you, it may take less or more time, but the idea is to stick with it and see where the process will lead you. Tips: Drinking more water really helps you manage your hunger pangs in the first few days. I usually kept with the program for a week before switching it up to allow me to better evaluate where the lacks where, if any.   

As for weight loss, I experienced a loss of 15kg in three months, but I can’t assure you that your loss will be the same, as everyone’s experience will be different. Still, don’t give up if you don’t see the number on your scale dropping. It could simply mean that it could take longer to see any difference. The differences that you will be able to notice are not only pertaining to your weight, but could also benefit your energy level, your concentration, your focus and reduce inflammation. On a more subtle view, it may also have protective effects against many illnesses, like diabetes, cancers, Alzheimer’s disease, heart diseases, and more. It may additionally help you fight ageing.  So even though you might not be interested in losing weight, you could still benefit greatly from adopting an IF approach. 

From the negative side effect perspective, IF could potentially lead to malnutrition, the development of eating disorders or mood changes. Those side effects are triggered by either an over-management of your feeding habits by excessively restricting your eating and/or by not listening for what your body really needs. Malnutrition can be avoided by making sure you eat enough vitamins and nutrients from the different food groups. If you have a very negative self-image triggered by your weight, please abstain from adopting IF, and please I strongly recommend you to ask help from a psychologist or a physician before attempting any feeding habit modifications. If your mood becomes the issue, like becoming irritable, angry, etc., those are normally indicative that you are not consuming as much calorie as you should and I would definitely encourage you to either change your intermittent fasting to a more lenient variation, increase your meal size and/or add snacks between your meals. Warning, please never ever fast intentionally for a period of more than 25 hours or more than 18 hours for consecutives days as it may lead to severe health issues. 

I thank you infinitely for reading this post and if you would like to know more about the mysteries that surround us, please join my subscription list to keep up with my newest content. If you have any questions, please add them to the comment section and I’ll make sure to answer as soon as humanly possible.