Mental stress can raise physical fatigue: study

 

WASHINGTON: Worried about something at work? You may find yourself more exhausted at the end of the day, according to a new study by Indian-origin researchers who have found that mental stress can increase physical fatigue.

This phenomenon is a result of the activation of a specific area of the brain when we attempt to participate in both physical and mental tasks simultaneously, researchers said.

Ranjana Mehta, assistant professor at the Texas A&M Health Science Centre School of Public Health, evaluated the interaction between physical and mental fatigue and brain behaviour.

The study showed that when we attempt mental tasks and physical tasks at the same time, we activate specific areas, called prefrontal cortex (PFC), in our brain.

This can cause our bodies to become fatigued much sooner than if we were solely participating in a physical task.

"Existing examinations of physical and mental fatigue has been limited to evaluating cardiovascular, muscular and biomechanical changes," said Mehta.

"The purpose of this study was to use simultaneous monitoring of brain and muscle function to examine the impact on the PFC while comparing the changes in brain behaviour with traditional measures of fatigue," he said.

According to Mehta, the findings show that there were lower blood oxygen levels in the PFC following combined physical and mental fatigue compared to that of just physical fatigue conditions.

Through simultaneous examination of the brain and muscle function it is apparent that when participating in highly cognitive tasks, brain resources are divided which may accelerate the development of physical fatigue.

It is critical that researchers consider the brain as well as the body when examining fatigue development and its impact on the body, said researchers, including co-author of the study Raja Parasuraman, professor of psychology at George Mason University in Virginia.

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This is what happens to your body when you drink Coca Cola

We all know fizzy drinks like Coca Cola are loaded with sugar, but do you really know what happens to your body when you glug a can of the sweet stuff?

An infographic which reveals the disturbing effect Coke has within an hour of entering your system has gone viral.

Based on research by health writer Wade Meredith, it explains that a 330ml can of Coca Cola contains so much sugar, your body should vomit - but the phosphoric acid "cuts the flavor", helping you keep the liquid down.

After 40 minutes, your blood sugar has spiked, your pupils dilated, and your blood pressure has risen.

• Here's what to drink to be healthy

The body starts to produce more dopamine, a neurotransmitter that controls the brain's pleasure centres - "physically the same way heroin works, by the way".

By the time the hour is up, you will want to urinate, and start to have a sugar crash, making you drowsy and irritable.

"You’ve also now, literally, p***** away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like hydrating your system, or building strong bones and teeth," the account concludes.

The infographic's creator, former UK pharmarcist Niraj Naik, says that this pattern "applies to pretty much most caffeinated soft drinks, not just Coke.

"If you care about your heart, health and mind then please remember this article next time you reach for that bottle."

A Coca-Cola spokesperson said: “People have enjoyed drinking a Coca-Cola for more than 129 years. Like all soft drinks, it is perfectly safe to drink and can be enjoyed as part of a balanced diet and lifestyle. We provide a choice of colas to meet the needs of different consumers, including options that are lower sugar, sugar free and caffeine free.”

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5 top apps to increase mobility

Here are some of the best apps to help your business make the most of mobile technology:

01. TripIt

A clever application that organises all your travel plans in one place. Simply forward your travel confirmation emails and Tripit will magically create your itinerary.

As well as the basic data such as flight details and hotel confirmation numbers, it will also store useful information like contact telephone numbers, the rate you are paying and your supplier’s website. You can also share your trip plans with colleagues or family members.

02. Expensify

If you’re sick of keeping track of all your receipts, Expensify is a fast and easy way to record and report your expenses. Now you can stop carrying around receipts in your pockets. Just snap a quick picture of the receipt with the Expensify app and throw the paper away.

The app’s SmartScan technology will read your receipt and input all the information for you. Lost your receipt? No problem. Expensify can automatically import expenses directly from your bank and credit card accounts.

03. GoToMyPC

Imagine being able to carry around your computer in your pocket. This app allows you to access your files, applications and network as if you were sitting right in front of your computer.

The precision mouse gives you full functionality, and the 300 per cent zoom allows you to see details and work without eye strain.

04. SignEasy

SignEasy is a simple and convenient way to sign documents and fill forms while you’re on the move.

Just download word documents or PDFs from your email and add your signature and other details. Not only saves you time and money, but also eliminates the hassle of printing, scanning and posting signed paperwork.

05. Zipcar

Only pay for vehicles when you need them by joining Zipcar, the UK’s largest hourly car and van hire network. You can now use their free app to find and book their vehicles in London, Cambridge, Oxford and Bristol. Rates include the congestion charge, insurance and 40 miles worth of fuel.

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5 top business apps for remote working

 

Your colleagues may be thrown to the winds and the four corners of the globe, but there’s no reason you can’t keep a project moving along perfectly coherently.

Make sure everyone’s on the same page – and unite a team working remotely with ease – with the help of these great apps.

01. Slack

Already an immensely popular piece of project software, if you aren’t yet using it, you might soon find you can’t work without it.

First of all, you can try it for absolutely free to see if it’s going to be a hit with your team – add an unlimited amount of users for an unlimited amount of time. If it works for you, you can pay for their premium services, including storage and data retention.

Slack bypasses the need for cumbersome emailing by letting users drop messages, share documents and basically make anything immediately viewable along all platforms.

Integrations are available for everything from Twitter to Google Hangouts, so even if you’re just sharing a silly GIF, it can happen instantly.

02. Trello

This organisational dynamo is like a whiteboard on steroids. It works by allowing you to create cards, which can then be placed on project boards. The cards can then be designated to individuals to dole out tasks across a group, or organise to-do lists while you’re on the train home, or provide comments on your co-workers’ progress at half time while you’re watching the football.

It favours anyone with a project to delegate across different team members. In addition, everything you do is saved to the Cloud, so everything is always up to date and saved.

03. Dropbox

It’s a no-brainer to include this titan of the data-transfer world. It’s one of those programmes that becomes a verb all on its own, but no list of remote working apps would be complete without it. If you’re very late to the party, Dropbox allows you to set up remotely accessible folders and share them with select others.

There are myriad advantages to this, aside from the basic service being completely free. You’ll always have those files on you as long as you have your phone or laptop, they will always be stored securely and you can easily let anyone in the world have access to them. Simple, but brilliant.

04. Evernote

Another long-favoured programme and app that makes organisational life so much easier and more efficient. It promises a paperless office in five steps, and tens of millions of users can’t be wrong. Its strongest feature is its awe-inspiring flexibility and versatility, with options for everything a small to medium-sized office might need, from marking up PDF documents to keeping a diary to recording meetings.

It works (according to users’ online reviews) seamlessly across almost every platform, integrates with a whole slew of other software and has pretty much established itself as the go-to productivity tool for remote office staff. Its basic offerings are also free to use, and even the upper pricing levels for premium service won’t strain the bank balance too much.

05. Meldium

We’re in an age where people – especially those that work together – have to share passwords for websites they’re using all the time. You want to give a colleague access to whatever they need, but you’re not comfortable giving out a personal password (or perhaps one that’s a little embarrassing, TaylorSwiftFan72?). Meldium gets over that by having your team subscribe to one central website, then allowing members to allow others access to whatever they need without ever having to know or see the passwords associated with that site.

And that’s pretty much all it does, but it bypasses a lot of wasted time, awkward conversations and even more awkward revelations such as the fact that your passwords are all just your cat’s name.

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5 top apps for frequent flyers

Whether it’s navigating terminals or ensuring you’re not in the dreaded ‘middle seat’, these handy apps make any frequent flyer’s life that much easier.

01. GateGuru

This app guides you to the essential amenities in an airport, from locating the information desks and business lounge, as well as cafés and shops. You can also use it to find the correct terminal for your flight and keep on top of gate changes without having to squint at a departures board.

It can even estimate waiting times at security checkpoints so you can plan your walk to the gate and avoid queues where possible.

02. Maplets

Nothing is more frustrating than losing data connection when you’re running through an airport, going underground or trying to navigate public transport in an unfamiliar city.

Maplets has more than 10,000 worldwide maps, from airport terminals to bus, subway/metro networks, which can be downloaded then stored offline so you can refer to them at any time.

This enables you to plan and check your commute in advance and coordinate a route with companions for extra convenience.

Simplify your trip: 5 top apps for your business travel

03. mileBlaster

Racking up frequent flyer miles is all well and good, but calculating them can be a headache. This app does much of the leg work for you, keeping track of multiple accounts at the same time, so your rewards are in one place and there are also six, three, one month and one-week warnings as to when miles might expire.

Track your progress towards elite statuses and calculate the rewards you would earn on any one flight across a full range of loyalty programmes.

The app also links in with other travel brands, such as rental cars and credit cards.

04. JetRadar

If you’re flying a lot then your travel budget is a priority. Help keep costs down by comparing ticket prices from the best of the comparison sites. JetRadar is commission free, so is an objective way to look for the cheapest flights.

The app can deliver a price quote derived from a search of more than 700 airlines, five of the biggest booking systems and 35 travel agencies, including the biggest players such as Expedia and OneTravel. As well as comparing ticket prices, you can see currency exchange prices and buy tickets online.

This is probably the most comprehensive and unbiased flight price comparison app around.

05. Seat Alerts

Expertflyer.com has been helping frequent flyers improve their experience for some time and its seat alert app is another way to give you the edge on your fellow travellers. It maximises your chance of a better seat in three easy steps and can notify you in various ways according to your preferences. The app monitors the available seats on any given flight right up until it departs.

If it becomes available, your Seat Alert notification arrives, and you can just contact the airline or the agency that booked your ticket. The app claims to find a window or aisle seat more than 75pc of the time, thus avoiding the dreaded middle seat crush.

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Here's why you should know when to stop making another peg

Have you heard of "Holiday Heart Syndrome"? It happens when a non-drinker or a light drinker gives in to the weekend party mood and goes on a drinking spree. If this becomes a habit, then on one ill-fated evening the person may get severe chest pain, irregular heart beat and breathlessness. The blood pressure may shoot up, increasing the risk of cardiac arrest and sudden death.

If this scenario scares you, then being an alcohol-lover you need to learn what responsible or moderate drinking is all about. According to some of the nation's top cardiologists, when it comes to heart health, alcohol is like a slippery slope. While moderation may help your heart function normally in your golden years, heavy or binge drinking will lead to serious consequences for your cardiac health.

So how much is too much?

Dr Subhash Chandra, chairman (cardiology) at BLK Heart Centre says that anything in excess of 350 ml of beer, 150 ml of wine or 45 ml of hard liquor (40% alcohol by volume) a day is bad for heart. Dr Ajay Mittal, cardiologist from Max Super Speciality Hospital in Patparganj agrees. But others say that the level of moderation should be lower.

Dr TS Kler, executive director (cardiac sciences) at Fortis Escorts Heart Institute and Research Centre in New Delhi, says up to 60 ml of hard liquor (40% level whisky or vodka) a week is acceptable. He says 100-120 ml alcohol a day will trigger changes in human heart and its functions.

But most others would draw the line a little higher, cautioning that moderation is the key word when it comes to drinking. "This means an average of one to two small drinks for men and one small drink for women a day," explains Dr SS Sibia, medical director at the Sibia Medical Centre in Ludhiana known for non-invasive treatments for various diseases. "If you can, skip drinking for a couple of days in a month," he advises.

Dr Lekha Pathak, director (cardiology department) at Nanavati Super Speciality Hospital in Mumbai feels that drinking everyday more than two small pegs is not healthy. "It is true that alcohol, if taken in medicinal doses, has good effects on health but nobody takes it in medicinal doses. Of those who drink, many are real alcoholics not drinking less than three to four large pegs a day," she said.

"Alcohol, especially red wine, has antioxidants and flavonoids that may help prevent thrombosis (formation of a blood clot inside a blood vessel). Alcohol's anti-clotting ability may also protect you against heart attack but the excess increases the risk of brain stroke and other illnesses, such as liver disease or cancer," Dr Sibia says.




Experts say that more than two small drinks a day can affect heart in myriad ways.

Even moderate drinking is dangerous for those with uncontrolled diabetes, hypertension or liver disease. "They must not drink alcohol in any form as it may develop cardiomyopathy or rhythm problem in the upper chamber of heart," he warns.

One episode of binge drinking involves at least 15 units (about seven and a half pints of beer -- 4% alcohol) or one and a half bottles of wine (13% alcohol).

In January this year, a large study of nearly 15,000 men and women published in the European Heart Journal found that having up to seven drinks a week is associated with a 20% lower risk of men developing heart failure and 16% reduced risk for women.

"The findings suggest that drinking alcohol in moderation does not contribute to an increased risk of heart failure and may even be protective," said Scott Solomon, professor of medicine at Harvard Medical School and senior physician at Brigham and Women's Hospital in Boston. "Excess of anything is bad. The long-term usage of alcohol can have damaging effect on not just your heart but overall body," cautions Dr Sanjat Chiwane, consultant (cardiology) at Columbia Asia Hospital-Gurgaon.

More than two small drinks a day can affects heart in myriad ways. "It can lead to irregularity in the heart in the form of missing heartbeat which lead to alcoholic dilated cardiomyopathy due to which, pumping of the heart will become weak leading to heart failure," Dr Pathak emphasises.
According to renowned cardiologist Dr Purshotam Lal, chairman of Metro Group of Hospitals and Heart Institute in New Delhi, "Indians have the tendency of indulging in binge drinking during festivals or family celebrations. They eat a lot too, especially in winters, that results in the slow digestion of alcohol".
"Include exercise and healthy eating behaviours along with responsible drinking in your lifestyle," he advices.
So go enjoy the bubbly amid cheers this evening. But just know when to stop.

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Hormones May be to Blame for Cheating, Unethical Behaviour

 

 

 

 People with higher levels of the hormones testosterone and cortisol are more likely to cheat and feel good about their unethical behaviour, a new study has found.
Hormones play a two-part role in encouraging and reinforcing cheating and other unethical behaviour, researchers said.
According to the study by researchers at the Harvard University and The University of Texas at Austin, the endocrine system plays a dual role in unethical acts.
First, elevated hormone levels predict likelihood of cheating. Then, a change of hormone levels during the act reinforces the behaviour.
"Although the science of hormones and behaviour dates back to the early 19th century, only recently has research revealed just how powerful and pervasive the influence of the endocrine system is on human behaviour," said correspondingauthor Robert Josephs, UT Austin professor of psychology.
Researchers asked 117 participants to complete a math test, grade it themselves and self-report the number of correctly completed problems. The more problems they got correct, the more money they would earn.
From salivary samples collected before and after the test, researchers found that individuals with elevated levels of testosterone and cortisol were more likely to overstate the number of correctly solved problems.
"Elevated testosterone decreases the fear of punishment while increasing sensitivity to reward. Elevated cortisol is linked to an uncomfortable state of chronic stress that can be extremely debilitating," Josephs said.
"Testosterone furnishes the courage to cheat, and elevated cortisol provides a reason to cheat," he said.
Additionally, participants who cheated showed lowered levels of cortisol and reported reductions in emotional distress after the test, as if cheating provided some sort of stress relief.
"The stress reduction is accompanied by a powerful stimulation of the reward centres in the brain, so these psychological changes have the unfortunate consequence of reinforcing the unethical behaviour," Josephs said.
Because neither hormone without the other predicted unethical behaviour, lowering levels of either hormone may prevent unethical episodes.
Prior research shows that tasks that reward groups rather than individuals can eliminate the influence of testosterone on performance; and, many stress relieving techniques such as yoga, meditation and exercise reduce levels of cortisol, Josephs said.
"The take-home message from our studies is that appeals based on ethics and morality - the carrot approach - and those based on threats of punishment - the stick approach - may not be effective in preventing cheating," he said.

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Diabetic? This is the biggest mistake you're making

 

If you are diabetic, you cannot afford to miss the findings of this research. According to a new study, diabetics who skip breakfast may have elevated blood sugar levels throughout the day. Fasting until noon triggers major blood sugar spikes and impairs the insulin responses of Type-2 diabetics throughout the rest of the day, according to Daniela Jakubowicz, a professor at the Tel Aviv University in Israelthe researchers.

"For Type-2 diabetic individuals, the omission of breakfast is associated with a significant increase in all-day blood sugar spikes and of HbA1C, which represents average blood glucose levels over the preceding three months," Jakubowicz said.

The study was conducted on 22 Type-2 diabetics who averaged 56.9 years old, with a mean body mass index of 28.2 kg/m2. Over the course of two days, the participants consumed precisely the same number of calories and the same balanced meal for lunch and dinner.

The only difference was that one day they ate breakfast and the second day they fasted until lunch. The researchers found that participants experienced extraordinary glucose peaks of 268 mg/dl (milligram per decilitre) after lunch and 298 mg/dl after dinner on days they skipped breakfast versus only 192 mg/dl and 215 mg/dl after eating an identical lunch and dinner when they ate breakfast.

"This means that reducing the amount of starch and sugars in lunch and dinner will have no effect on reducing elevated glucose levels if diabetic individuals also skip breakfast," said Jakubowicz.

According to the researchers, pancreatic beta cells which produce insulin lose their "memory" due to the prolonged period between one evening's dinner and the next day's lunch. In other words, they "forget" their vital role.

Another factor is that fasting until lunch increases the fatty acids in our blood, which renders insulin ineffective in reducing blood glucose levels, the researchers explained. The findings were detailed in the journal Diabetes Care.

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Radiation alert: Put that phone aside, it can cause cancer

      

                                                                                                              

 

 

 

If you cannot leave your smartphone aside even for a minute, this research is for you. According to a study, mobile phones can actually cause cancer: A metabolic imbalance caused by radiation from your wireless devices could be the link to a number of health risks, such as various neurodegenerative diseases and cancer.

This imbalance, also known as oxidative stress, is defined as "an imbalance between the production of reactive oxygen species (ROS) and antioxidant defence" by the authors. The hazardous effects of radiation from wireless devices could be realised through the "classical mechanisms" of oxidative impairments in living cells, the researchers said.

The study, published in the journal Electromagnetic Biology & Medicine, explored experimental data on the metabolic effects of low-intensity radiofrequency radiation (RFR) in living cells.

Study co-author Igor Yakymenko from the National University for Food Technologies said the oxidative stress due to RFR exposure could explain not only cancer, but also other minor disorders such as headache, fatigue and skin irritation, which could develop after long-term exposure.

"These data are a clear sign of the real risks this kind of radiation poses for human health," Yakymenko said. "ROS are often produced in cells due to aggressive environments, and can also be provoked by ordinary wireless radiation," he added.

In 2011, the International Agency for Research on Cancer classified RFR as a possible carcinogen for humans. But clear molecular mechanisms of such effects of RFR were a bottleneck in acceptance of a reality of risk.

Yakymenko and his colleagues call for a precautionary approach in using wireless technologies, such as cellphones and wireless internet.

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Sleep makes for better memory

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If you sometimes find yourself unable to remember simple facts and with no power to recall specifics from your day, it might be time to get a bit more shut eye. New research has found having enough sleep doubles your chance of remembering things, apparently because it allows your memories to be more accessible and improves your recall. This is even the case when it comes to things which were completely forgotten.

A team at the University of Exeter, UK, gave a group of people some made up words to remember. Those who were asked to recall them after a full night's sleep did much better that those who were quizzed after 12 hours of being awake.

"Sleep almost doubles our chances of remembering previously unrecalled material," Psychologist Dr Nicolas Dumay explained.

"The post-sleep boost in memory accessibility may indicate that some memories are sharpened overnight.

"This supports the notion that, while asleep, we actively rehearse information flagged as important.

"More research is needed into the functional significance of this rehearsal and whether, for instance, it allows memories to be accessible in a wider range of contexts, hence making them more useful."

The research, published in journal Cortex, could be especially exciting for students, as it appears to suggest that studying hard for an exam the night before could have a big impact on your success rate.

At the moment, what causes the memory boost isn't entirely known, but it's thought that sleep helps unlock memories which have just been made and replays them in the part of the brain which initially created them.

If you want other ways to boost your memory, thinking about what you're eating could be a good idea too. Things like wholegrains, oily fish, blueberries and tomatoes are all healthy choices, thought to improve powers of recall.

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Know what stress can do to your skin and hair!

 In today's fast-paced world, stress has become a way of life for many people owing to their hectic schedules.
While a little stress is considered to be good, a stressful life can lead to serious mental and physical health problems.
Not just that, but stress can also wreak havoc on your beauty such as skin and hair, according to expert.
Pankaj Chaturvedi, dermatologist and specialist hair transplant surgeon at MedLinks, a centre for skin and hair treatment, shares what stress can do to skin and hair:
* Acne: Since our skin and mind are deeply connected; the moment stress hormones are released, oil production in the skin increases and leads to acne breakouts.
* Ageing: It is easy to identify people who are stressed because the signs of ageing such as wrinkles and dark circles start to show on their face much earlier than they should.
* Hair loss: Due to stress, our blood vessels get constricted and the hair follicles are unable to get the required quantity of oxygen and other nutrients, which are necessary for hair growth. Lack of nutrients often leads to hair loss for various people who are stressed.
Here are some of the best ways to reduce stress:
* Get a nice massage. It will help to relax your body and open all the blocked energy channels.
* Exercise for some time. It motivates you and lifts your mood. It helps to energise you and is the key to a healthy body.
* Meditate for at least 15 to 20 minutes per day. You can do it any time, any place at your convenience. Sitting in peace can help you to focus your thoughts and help release stress.
* Eat small frequent meals and eat healthy food. Some foods that are really good for busting stress include almonds, blueberries and salmon.
* Sleep for at least eight hours. Lack of sleep makes a person cranky and irritable. Nothing can beat a good night`s sleep in releasing stress.

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Say bye to sugar, switch to substitutes for good health

Recently, British celebrity chef Jamie Oliver took a stand against sugary aerated drinks by announcing a surcharge on the sale of all such drinks available at his chain of restaurants across the globe. Apart from Jamie, celebrities like Gwyneth Paltrow and Oprah Winfrey, too, have time and again, spoken about just how bad excess sugar in your diet can be.
A recent study published in the journal, Neuroscience, also says that excess sugar attacks the beneficial bacteria in our guts, affecting our cognitive functioning. “Fat and sugar are altering your healthy bacterial systems, and that’s one of the reasons they aren’t good for you,” says lead author Kathy Magnusson, professor at Ohio State University, USA.
Other studies have proven that sugar also affects children’s concentration levels. In adults, excess consumption can lead to a number of health issues such as diabetes, weight gain and even  malnutrition.
While one may feel that the best thing to do in such a case is to avoid sugar altogether, that task doesn’t seem like an easy or feasible one. Alternatively, one can choose to opt for natural substitutes for sugar.
Giving up sugarGiving up white sugar entirely won’t have any hazardous effect on one’s body. “Usually, many people think that they might lack energy and will feel dizzy, or will lack stamina. But that’s not true at all. One can very well maintain blood glucose levels without the intake of direct white sugar,” says Indrayani Pawar, team leader dietician, Hinduja Healthcare Surgical, Khar (W). 
All food that is consumed is generally digested and absorbed as glucose by the body. If a diet is planned with enough quantities of complex carbohydrates like whole wheat, jowar, bajra, ragi and oats, it can have long-lasting health benefits. It can help maintain blood sugar levels for diabetics, blood lipids for cardiac patients, and it can also assist with weight management.
A sweet compromiseThose who are counting calories can substitute sugar with natural ingredients such as stevia and agave, which are extracted from plants, and consumed in their natural form rather than the processed form. However, stevia quite often leaves a bitter aftertaste, due to which it is disliked. These make for better options as sugar substitutes rather than the artificial sweeteners available in the market.
Having said that, agave has also been the subject of dispute in the past — one teaspoon of agave has more calories than one teaspoon of sugar. But the fact that it is much sweeter than sugar and even honey means that the amount used per serving is minimal,  as compared to sugar, thereby reducing calorie intake.


Other alternatives
Jaggery and honey have similar calories (as sugar). The type of carbohydrates in jaggery is similar to that in sugar. Therefore, these substitutes are not recommended to those who are diabetic or on weight-loss programmes. Jaggery and honey are also good sources of important minerals and vitamins, unlike sugar. It is advisable to consume only organic jaggery and honey, or varieties that don’t undergo any chemical processing.

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Here's the secret to staying slim: Add tree nuts to your diet

Include tree nuts like almonds, hazelnuts and cashews in your diet if you are trying to slim down your body shape and stay fit, suggests a new research. Though tree nuts contain fat, when added to diet, they help reduce weight.
The research finds that tree nuts consumers are 25% less prone to obesity and 21% less likely to have a wider waist.
Tree nuts include almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts.
The study, of more than 14,000 men and women, finds that nut consumption is associated with lower body mass index, systolic blood pressure, insulin resistance and higher levels of high-density lipoprotein-cholesterol (good cholesterol).
"Filled with plant protein, dietary fibre, and healthy mono-and polyunsaturated fatty acids, tree nuts are a satiating food that may actually help suppress appetite," says Carol O'Neil, professor at Louisiana State University Agricultural Centre in the US and lead author of the study published in the Nutrition Journal.
"Now that summer is here and people tend to be more active outside, tree nuts are a great, portable snack to take to camp, the beach or on a hike," Maureen Ternus, executive director of, International Tree Nut Council Nutrition Research & Education Foundation (INC NREF) says.
"Just 1.5 ounces of nuts per day (about 1/3 cup) can give you many of the important vitamins, minerals and energy you need throughout the day," Ternus said.

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Even a night's sleep lost could alter your genes

If you lose a single night's sleep, it could alter your genes that control the biological clocks in cells throughout the body, according to a new research.
The research carried out at Uppsala University also found that these changes in the clock genes could be linked to diseases caused by sleep loss.
"Previous research has shown that our metabolism is negatively affected by sleep loss, and sleep loss has been linked to an increased risk of obesity and type 2 diabetes," said Jonathan Cedernaes, a researcher at Uppsala University.
"Since ablation of clock genes in animals can cause these disease states, our current results indicate that changes of our clock genes may be linked to such negative effects caused by sleep loss," he said.
Researchers studied 15 healthy normal-weight men who, on two separate occasions came to the lab for almost two-night-long stays. During the second night the participants slept as usual (over 8 hours) in one of the two sessions, while they were kept awake in the other of these sessions, but in random order.
To minimise the influence of various environmental factors, light conditions, food intake and activity levels in the lab were strictly controlled and the participants were bed-restricted when they were kept awake.
Following the second night on both occasions that the men were studied, small tissue samples were taken from the superficial fat on the stomach, and from the muscle on the thigh; two kinds of tissues that were important for regulating metabolism and controlling blood sugar levels.
Blood samples were also taken before and after the participants had consumed a sugar solution to test their insulin sensitivity, a practice commonly done to exclude the presence of diabetes or a metabolic state called impaired insulin sensitivity, which could precede type-2 diabetes.
Molecular analyses of the collected tissue samples showed that the regulation and activity of clock genes was altered after one night of sleep loss. The activity of genes was regulated by a mechanism called epigenetics.
This involved chemical alterations to the DNA molecule such as methyl groups; a process called methylation; which regulated how the genes were switched on or off. The researchers found that clock genes had increased numbers of such DNA marks after sleep loss.
They also found that the expression of the genes, which was indicative of how much of the genes' product is made, was altered.
"As far as we know, we are the first to directly show that epigenetic changes can occur after sleep loss in humans, but also in these important tissues," said Cedernaes.
"It was interesting that the methylation of these genes could be altered so quickly, and that it could occur for these metabolically important clock genes," he said.
The changes that the researchers observed were however different in the adipose tissue and the skeletal muscle.
"This could suggest that these important molecular clocks are no longer synchronised between these two tissues," Cedernaes said.

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Foods that can lift your mood

                                                                                                                                                                                                                                                                                                                                                                                                   

If you are stressed or in a gloomy mood, consume coffee or fresh green vegetables, which can lift your spirit.

According to global mobile food delivery marketplace Foodpanda, following are some of the items you can

 consume for happiness:

Coffee is a health elixir of the highest magnitude. Within half an hour, coffee reacts on our nervous system

 and generates hormones which alerts brain and increases concentration.

It not only boosts your mood, but protects your heart, lowering the risk of several forms of cancer and reduces

 the risk of Parkinson's disease. You drink a cup, and things change rapidly.

Fresh green vegetables and iron rich fruits act as instant mood enhancers and help fight problems related 

to blood circulation and fatigue.

Shakes help gain metabolism and every sip of it makes you feel more energetic and happy. Known for its

 super nutrient power to combat stress, shakes are bound to boost your body's ability to fight free radicals.

Fish makes one feel better when depressed. Intake of fatty fish such as salmon, herring, sardines and tuna

 can elevate your mood and freshen you up.

Ice creams are the most loved desserts. A big bowl of this sweet frozen dessert always lifts the

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New Study reveals how losing a night's sleep can cost your body

• Image for representational purposes only.

Scientists have shown that not sleeping for a night can alter the genes that control the biological clocks in cells throughout our body.

Jonathan Cedernaes, lead author on the study and a researcher at Uppsala University, said that previous research had shown that our metabolism was negatively affected by sleep loss, and sleep loss has been linked to an increased risk of obesity and type 2 diabetes.

Since ablation of clock genes in animals can cause the disease states, their current results indicate that changes of clock genes may be linked to such negative effects caused by sleep loss, he added.

Molecular analyses of the collected tissue samples showed that the regulation and activity of clock genes was altered after one night of sleep loss. The activity of genes is regulated by a mechanism called epigenetics. 

This involves chemical alterations to the DNA molecule such as methyl groups - a process called methylation - which regulates how the genes are switched on or off. The researchers found that clock genes had increased numbers of such DNA marks after sleep loss. They also found that the expression of the genes, which is indicative of how much of the genes' product is made, was altered.

Cedernaes claimed that their research was the first to directly show that epigenetic changes could occur after sleep loss in humans, but also in the important tissues.

It was interesting that the methylation of these genes could be altered so quickly, and that it could occur for these metabolically important clock genes, he continued.

The changes that the researchers observed were however different in the adipose tissue and the skeletal muscle, which they said could suggest that these important molecular clocks were no longer synchronised between the two tissues.

It also suggested that these tissue-specific changes were linked to the impaired glucose tolerance that the participants demonstrated after the night that they had been kept awake. Cedernaes pointed out that at least some types of sleep loss or extended wakefulness, as in shift work, could lead to changes in the genome of tissues that could affect metabolism for longer periods.

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