United States: Indulging in those extended morning slumbers over the weekend, compensating for the sleep deficit accumulated during hectic weekdays, is proving to significantly benefit heart health, according to an insightful new investigation.

This particular study, showcased at the European Society of Cardiology Congress held in London, meticulously analyzed the sleep patterns of over 90,000 individuals. It revealed that those who luxuriated in extra rest on Saturday and Sunday mornings exhibited a marked 19% decrease in their susceptibility to heart disease and stroke, according to reports by wtop.com.

Moreover, the more extensive the slumber, the more pronounced the advantage.

“Participants who indulged in the most substantial ‘catch-up’ sleep during the weekend tended to experience the fewest cardiovascular complications,” stated Dr. Joe Lodato, a prominent cardiologist affiliated with Kaiser Permanente in Washington, DC.

The researchers observed lower frequencies of heart disease, hypertension, and stroke within the group that benefited from these extra hours of repose.

Though the study refrains from specifying the precise amount of additional sleep required, it offers a glimmer of hope for those with demanding schedules, often unable to secure adequate rest during the workweek, Dr. Lodato added, as reported by wtop.com.

However, he also issued a cautionary note regarding habitual weekend sleep-ins.

“The ideal scenario is consistently obtaining 7 to 8 hours of sleep each night,” he emphasized, adding, “That is the essential takeaway. Prioritizing quality sleep every night is crucial, as it plays a pivotal role in overall well-being.”

United States: There is an invisible thread between the head and intestines, according to Dr Nicole Cain. A doctor recently explained this complex connection between our brain and our digestive system.

According to the reports by Daily Mail, Dr Cain was quoted saying, “The gut and the brain, they communicate on a bi-directional axis, and that’s called  the gut-brain microbiome, or the gut-brain microbial axis.”

Furthermore, explaining the same, she added, “And we have found that the gut bugs actually do a lot more talking than the brain.”

Dr Cain advised that during moments of mounting anxiety, incorporating deep, slow breathing can prove beneficial. In addition, steering clear of caffeine and high-fiber foods may help minimize these symptoms.

Her interest in the gut-brain connection originated during medical school when she encountered a patient suffering from debilitating Crohn’s disease and persistent anxiety. The patient’s life was marred by joint pain and chronic diarrhea, leaving them confined to the bathroom floor for days without effective treatment in sight.

Eventually, a specialized therapeutic regimen not only alleviated the patient’s gastrointestinal issues but also led to an almost miraculous resolution of their anxiety, prompting Dr Cain to realize the depth of this mind-gut interplay. “There was something deeply transformative about this connection,” she reflected.

Before pivotal events, such as a date, a critical exam, or a major public presentation, the brain can send out distress signals, triggering anxiety and stress, according to Daily Mail.

These impulses activate the release of key chemicals—cortisol, serotonin, and adrenaline—flooding the body, raising heart rate and blood pressure while also targeting receptors within the gut. This biological cascade can lead to sensations of tightness or churning, stimulating intestinal contractions, which drive the urgent need to seek the nearest restroom.

Often, when the anxiety dissipates, so does the urge. However, in some cases, this stress-induced storm stirs up actual bowel movements, only released once relaxation allows the body to relinquish its hold.

“Right after the initial surge of adrenaline, you might find everything hitting you all at once,” said gastroenterologist Dr Christine Lee, speaking to the Cleveland Clinic.

Conversely, depression too can wreak havoc on the digestive system.

For many grappling with depression, the condition arises from an imbalance in neurotransmitters, the chemicals responsible for mood regulation. Serotonin, one of these vital messengers, governs not only sleep, mood, and libido but also digestion. Remarkably, between 90 percent and 95 percent of serotonin is synthesized within the gastrointestinal tract, as reported by the University of Pennsylvania.

This insight has led researchers to hypothesize that in some cases of depression, the root cause may lie in gut dysfunction, as an underperforming digestive system might not be producing adequate serotonin to sustain optimal brain function.

Furthermore, serotonin’s role within the gut is profound. “There are more serotonin receptors in the intestines than in the brain,” Dr Lee explained, adding, “Serotonin governs the speed at which food moves through the intestines, the amount of fluid produced to aid digestion, and the sensitivity to sensations such as fullness or discomfort,” according to Daily Mail.

Research has also uncovered intriguing connections between gastrointestinal health and depressive symptoms. A 2016 study by University College Cork revealed that transplanting fecal samples from depression-affected humans into bacteria-free rats led the rodents to develop signs of depression, such as lethargy and disinterest in routine activities.

Moreover, a comprehensive 2023 study examining fecal samples from over 1,000 individuals found a striking correlation: participants with depression consistently exhibited diminished levels of the bacterium Eubacterium ventricose, suggesting that the absence of this microorganism might be contributing to the disorder.

Another manifestation of the gut-brain link is through the Vagus nerve, according to Dr Cain. This significant nerve is one of 12 cranial nerves that extend directly from the brain throughout the body. It governs numerous involuntary processes, including digestion, heart rate, and immune responses.

The Vagus nerve plays a pivotal role in transitioning the body from a state of stress to one of calm. Once the stressful situation has passed, the Vagus nerve activates, lowering the heart rate, reducing anxiety, and boosting the immune system. This, in turn, allows the gut to return to its natural state, resuming digestion and energy production at a tranquil pace.

Some practitioners, like Dr Cain, advocate for “hacking” the Vagus nerve to one’s advantage. If you find yourself overwhelmed by anxiety or stress in non-threatening situations, you can stimulate the Vagus nerve to induce a physiological reset, thereby calming both the mind and gut, according to Daily Mail.

Techniques such as deep breathing, mindfulness, cold exposure, and meditation can effectively activate this nerve, Dr Cain advised, helping to restore balance.

Whether through anxiety, depression, or Vagus nerve stimulation, each of us experiences the enigmatic interaction between the gut and brain. Dr Cain concluded, “Instead of feeling shame or embarrassment, it’s essential to recognize that this is your body communicating with you.”

“We are, at our core, a reflection of our gut,” she added.

United States: Nutrient-rich food is counted as one of the important and essential elements of healthy living, but something that is more important is getting the most of the benefits from it.

Recently, nutrition experts have outlined that the best way to eat foods like beans, whole grains, and tomatoes is to pair them with something that could help in the absorption of nutrients.

This topic was addressed by many dietitians, and one of those was a vegan dietitian – Catherine Perez, who, in 2023, during CNBC Make It, mentioned, “Certain plant-based foods have different absorbability rates, and those can change, depending on how you treat those foods and even what you might be eating those foods with.”

Perez further noted down three basic yet essential food pairings that must be added to our daily routine to increase nutrient intake.

What food pairings go best with each other?

Iron and Vitamin C

According to the experts, the best pair for plant-based foods – rich in Iron – are the food items high in vitamin C. It is believed that vitamin C helps in better extraction of Iron from food items.

While elaborating on this fact, Cleveland Clinic stated, “Essentially, your body has a harder time absorbing non-heme iron, the type found in plant-based foods.” Further, it also highlighted the fact that vitamin C contributes to more absorption of Iron.

Antioxidants with fats and fat-soluble vitamins

The health expert has mentioned that antioxidants and healthy fats complement each other in the best possible way. Adding the food item with antioxidant properties is best to eat with food that is rich in healthy fats – as the nutrients from both will be absorbed efficiently.

While talking to CBNC Make It, Perez mentioned, “If you’re making a tomato sauce and you’re using extra virgin olive oil with the tomatoes and cooking them down, that’s going to help you activate and absorb lycopene a lot better than if you didn’t have that fat there at all.”

An example of this was quoted by the American Journal of Clinical Nutrition in a study that read, “A spoonful or two of salad dressing may indeed help you derive the optimal nutritional benefit from your veggies.”

Calcium and Vitamin D

Elaborating on this pair, Perez mentioned, “When you have those calcium-rich foods, and you have enough vitamin D in your diet, your body is going to be able to absorb it better.”

According to CNBC, Kaiser Permanente stated, “People who don’t get enough calcium and vitamin D throughout life have an increased chance of having thin and brittle bones (osteoporosis) in their later years, and your body needs vitamin D to absorb calcium.”

Examples of the same were quoted by Perez, which noted consumption of calcium-rich food like canned salmon with bones, egg yolks, milk, or yogurts during the time of sunlight – which is a good source of vitamin D.