Healthy Lifestyle Habits Have Positive Effects on Mental Health

Healthy Lifestyle Habits Have Positive Effects on Mental Health

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This review article clearly highlights the importance of healthy lifestyle choices on mental health. Whole plant based diet and daily exercise have remarkable effects on our mood. In many studies, the effect has been described as equivalent to taking antidepressant medications. In addition, good sleep, daily gratitude, positive thoughts about the future, and being of service to others has also been shown to have lasting positive effects on our mental health.

By: Sarita Khemani, MD, Head, Lifestyle Medicine Stress Pillar

Journal Reference:

  1. Morton DP. Combining Lifestyle Medicine and Positive Psychology to Improve Mental Health and Emotional Well-being. Am J Lifestyle Med. 2018 Apr 18;12(5):370-374. doi: 10.1177/1559827618766482. PMID: 30283261; PMCID: PMC6146362.
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Now Might Be the Time to Add Mindfulness Activities in Your Daily Routine

Now Might Be the Time to Add Mindfulness Activities in Your Daily Routine

The beneficial effects of yoga, meditation and mind-body health were demonstrated in this study. 38 participants took part in a 3-month yoga and meditation retreat. Various measurements were obtained pre and post retreat. Significant increase in the plasma BDNF (brain derived neurotrophic factor) level was found post retreat. BDNF promotes development, survival, and plasticity of neurons in brain areas that play important roles in learning, memory and higher cognition. In addition, increase in the CAR (cortisol awakening response) was observed in participants post retreat suggesting role in improving stress resilience. Lastly, improvement in pro and anti-inflammatory biomarkers was also seen. Now might be the time to add meditation, yoga or other mindfulness activities in our daily routine.

By: Sarita Khemani, MD, Head, Lifestyle Medicine Stress Pillar

Journal Reference:

  1. Cahn BR, Goodman MS, Peterson CT, Maturi R, Mills PJ. Yoga, Meditation and Mind-Body Health: Increased BDNF, Cortisol Awakening Response, and Altered Inflammatory Marker Expression after a 3-Month Yoga and Meditation Retreat. Front Hum Neurosci. 2017 Jun 26;11:315. doi: 10.3389/fnhum.2017.00315. Erratum in: Front Hum Neurosci. 2022 Apr 08;16:868021. PMID: 28694775; PMCID: PMC5483482.
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A One-Hour Walk in Nature Decreases Activity in the Stress-Related Regions of the Brain

A One-Hour Walk in Nature Decreases Activity in the Stress-Related Regions of the Brain

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A recently published study compared the effects walking in different environments has on the brain. Study participants were randomly assigned to go on a 60-minute walk in a natural or urban environment, and questionnaires and fMRI scans were administered before and after the walk. fMRI scans were used to measure the activation of different brain regions, while questionnaires were used to gauge participant’s perceived mood and stress levels. The study found that a one-hour walk in nature decreased activity in the amygdala, while no change was seen after a one-hour walk in an urban-environment. The amygdala is the part of our brain primarily associated with regulating emotions and processing stressful events. An overactive amygdala is associated with anxiety, while, decreased activity has an anxiolytic effect. Therefore, the findings of thisstudy suggest a walk in nature may be more beneficial for managing stress than a walk in the city. Additionally, our environment plays an important role in the cognitive benefits of walking. This study is a great example of how multiple components of lifestyle medicine can come together. Exercise and being in nature are both powerful tools for managing stress and improving mental health; however, their effect is even more potent when combined.

By: Maya Shetty, BS, Lifestyle Medicine Fellow

 

Journal Reference:

  1. Sudimac S, Sale V, Kühn S. How nature nurtures: Amygdala activity decreases as the result of a one-hour walk in nature. Mol Psychiatry. 2022 Sep 5. doi: 10.1038/s41380-022-01720-6. Epub ahead of print. PMID: 36059042.
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Creatine Supplementation Improves Healthspan and Muscle Preservation in Older Adults

Creatine Supplementation Improves Healthspan and Muscle Preservation in Older Adults

This article is a fantastic summary of the work on creatine and dispelling myths. Creatine is one of the approved, safe, and effective aids for older adults. In this population, creatine supplementation can be beneficial for improving healthspan and muscle preservation. Some key findings of this article show:

  1. Creatine loading is not necessary, but it is safe and effective at smaller doses (3-5 g or 0.1 g/kg of body mass).
  2. Creatine supplementation and resistance training produce musculoskeletal and performance benefits in older adults.
  3. Creatine supplementation can be beneficial for a variety of athletes.
  4. Creatine supplementation benefits females across their lifespan.

By: Marily Oppezzo, PhD, MS, Head, Lifestyle Medicine Nutrition and Behavioral Change

 

Journal Reference:

  1. Antonio, J., Candow, D.G., Forbes, S.C. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 18, 13 (2021). https://doi.org/10.1186/s12970-021-00412-w

 

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Resistance Training

Resistance Training Is an Effective Method for Improving Muscle Mass and Function in Patient’s With Rheumatoid Arthritis

This study found that high-intensity progressive resistance training improves lean mass and function in rheumatoid arthritis patients.

By: Sarah DeParis, MD

 

Journal Reference:

  1. Lemmey AB, Marcora SM, Chester K, Wilson S, Casanova F, Maddison PJ. Effects of high-intensity resistance training in patients with rheumatoid arthritis: a randomized controlled trial. Arthritis Rheum. 2009 Dec 15;61(12):1726-34. doi: 10.1002/art.24891. PMID: 19950325.
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High Intensity and Low Intensity

High Intensity and Low Intensity Strength Training are Good for Knee Osteoarthritis

A systematic review found that high intensity strength training is not better than low intensity strength training for pain and physical disfunction caused by knee osteoarthritis (KOA). Overall, strength training has been shown to improve pain and quality of life in patients with KOA.

By: Maya Shetty, BS, Lifestyle Medicine Fellow

 

Journal Reference:

  1. Turner MN, Hernandez DO, Cade W, Emerson CP, Reynolds JM, Best TM. The Role of Resistance Training Dosing on Pain and Physical Function in Individuals With Knee Osteoarthritis: A Systematic Review. Sports Health. 2020 Mar/Apr;12(2):200-206. doi: 10.1177/1941738119887183. Epub 2019 Dec 18. PMID: 31850826; PMCID: PMC7040944.

 

 

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Non-Nutritive Sweetener May Affect Human Microbiomes and Alter Glycemic Response

Non-Nutritive Sweetener May Affect Human Microbiomes and Alter Glycemic Response

This elegant study looked comprehensively at whether four non-nutritive sweeteners (aspartame, sucralose, stevia, and saccharin) are metabolically inert. Non-nutritive sweeteners (NNS) are used to reduce or replace sugar in various products with the goal of minimizing calories and avoiding glucose spikes in the body. Because many of these NNS are poorly absorbed, they do not provide direct calories for us like sugar, and generally skate through the small intestine unchanged, making their way into the colon. However, instead of just passing out of the body and into the bowl unchanged, this study showed that each of these four NNS have distinct, physiological effects on the microbiome! Some NNSs may be fuel for certain bacteria, while others may stunt the proliferation of other bacteria. The authors suggest a number of possible microbiome alterations-each a starting point for many more future studies to uncover all the details.

Another finding from this study was that two of the sweeteners tested, Saccharin and Sucralose, impaired individual’s oral glucose tolerance test response*. Aspartame and Stevia did not. You might think – oh, this means Diet Cokes make you insulin resistant. Not quite- the participants didn’t eat the sweetener alone, each NNS was paired with glucose, or “carb fillers,” found in the sachets. Also, there was significant individual variability in responses across individuals, so it’s tough to generalize this result.

The authors suggest future studies should look at sugar alcohols and other NNSs used in sugar-free products, as well as extend the period of time that people use the sweeteners, to look for long term effects.

One thing the authors made clear: This study shows exciting new findings, and is a great starting point. Don’t all of sudden toss out your Diet Coke and buy Regular Coke as a result.

*An oral glucose tolerance test is not like a meal or even a food people would typically eat, it is a bottle of pure glucose (75 grams of sugar) and then timed measures of how efficiently the body clears this abnormally high glucose load from the bloodstream.

 

By: Marily Oppezzo, PhD, MS & Maya Shetty, BS

Journal Reference:

  1. Jotham Suez, Yotam Cohen, Rafael Valdés-Mas, Uria Mor, Mally Dori-Bachash, Sara Federici, Niv Zmora, Avner Leshem, Melina Heinemann, Raquel Linevsky, Maya Zur, Rotem Ben-Zeev Brik, Aurelie Bukimer, Shimrit Eliyahu-Miller, Alona Metz, Ruthy Fischbein, Olga Sharov, Sergey Malitsky, Maxim Itkin, Noa Stettner, Alon Harmelin, Hagit Shapiro, Christoph K. Stein-Thoeringer, Eran Segal, Eran Elinav. Personalized microbiome-driven effects of non-nutritive sweeteners on human glucose tolerance. Cell, 2022; DOI: 10.1016/j.cell.2022.07.016
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Regular Participation in Resistance Training

Regular Participation in Resistance Training May Prevent Several Musculoskeletal Disorders Later in Life

A review article found that resistance training may have several mechanisms in prophylaxis of joint problems through improved bone mineral density, preserved bone mass, and prevention of knee osteoarthritis.

By: Sarah DeParis, MD

 

Journal Reference:

  1. Ciolac EG, Rodrigues-da-Silva JM. Resistance Training as a Tool for Preventing and Treating Musculoskeletal Disorders. Sports Med. 2016 Sep;46(9):1239-48. doi: 10.1007/s40279-016-0507-z. PMID: 26914266.
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jason-briscoe

Consuming a Whole Food Plant-Based Diet is Associated With Lower Odds of Moderate-to-Severe COVID-19

The power of lifestyle medicine! According to a study recently published in BMJ Nutrition, Prevention & Health, consuming a predominantly whole food plant-based diet is associated with lower odds of moderate-to-severe COVID-19. This large sample size diverse multi-countries population-based case-control study showed that those consumed predominantly plant-based diets had 73% lower odds of moderate to severe COVID-19 severity compared to those who did not. Similarly those who followed either pant-based diets or pescatarian diets had 59% lower odds of moderate to severe COVID-19 severity compared with those who did not. Compared to those who did not follow low carbohydrate, high protein diets, following low carbohydrate, high protein diets was associated with 48% greater odds of moderate to severe COVID-19.

By: Rusly Harsono, MD, Head, Lifestyle Medicine Social Engagement

 

Journal Reference:

1. Kim H, Rebholz CM, Hegde S, et al. Plant-based diets, pescatarian diets and COVID-19 severity: a population-based case–control study in six countries. BMJ Nutrition, Prevention & Health 2021;bmjnph-2021-000272. doi: 10.1136/bmjnph-2021-000272
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Computer Science x Human Performance

Computer Science x Human Performance

By Brigid Reidy

Artificial intelligence and machine learning have taken the world around us to new heights. We find these systems operating in the background of some of our most loved and appreciated products such as at home smart-speakers, ride-booking apps, social media, and even google translate. In the past year these branches of computer science have begun to enter our world in another way as well, namely in the area of at home fitness. 

Last year, Peloton launched the Peloton Guide, a machine learning and computer vision-backed camera that helps to guide the user through the strength based portions of the Peloton platform. The camera is equipped with: a movement tracker that locates and records you wherever you are in the room, ‘Self Mode’ which helps you view your form in comparison to the instructors so you can ensure you are safely executing the exercises, ‘Body Activity’ which recommends workouts based on the muscles groups you worked in previous classes and what you should focus on next, and voice activation so you can control the class without having to reach for the remote mid-bicep curl. 

Peloton is not the only company utilizing computer sciences in the fitness space. Tempo, another at-home fitness company, utilizes Microsoft’s Azure Kinect DK, a 3D motion sensor and artificial intelligence software, to provide constant feedback on form during classes. Think, personalized trainer but without the person. This software is akin to the now discontinued Microsoft Kinect for Xbox One that aimed to provide users with a fully immersive at-home gaming experience by allowing the games to be remote control free and instead used computer vision to track the players movements as game controls. The newest program, utilized by Tempo, has functionality that allows for the system to provide weight recommendations for specific exercises, count your repetitions, and even provide detailed stats on your progress in form, pace, strength gains and more. 

Although both systems are in their early phases, they offer a promising solution for those that want to get started with strength training at home by clearly offering cues for proper form and organizing a user’s strength plan that helps to evenly target all areas – I for one could definitely use the reminders to do my upper body exercises. The beauty of machine learning being behind these products too means that with continued use, they’re only going to get better at providing recommendations and insights into our training regiments. 

What’s more exciting is that these are only two examples of a plethora of systems that are using computer science to improve health and performance. While we can’t get into all the ways artificial intelligence is helping us to advance, there are several research projects underway at companies such as Sparta Science, and Stanford research groups like Stanford Medicine’s Clinical Excellence Research Center, and Stanford Medicine’s Partnership in AI-Assisted Care that are using machine learning and computer vision to enhance lives.

Sparta Science, is a software company that utilizes artificial intelligence, machine learning, and data science to evaluate movement and provide preventative diagnostics in healthcare and sport. The company visualizes its users through a different mechanism from Peloton and Tempo. Instead, Sparta has created a force plate that measures a whole host of movement and stability areas once the user steps on. Both means of data collection, force plate or the previously discussed cameras, are aimed at recognizing inefficiencies and improving performance outcomes. Most notably, Sparta Science has been able to use computer systems to track athletic performance and decrease risk of sports-related injuries. With this data, the athlete is then able tailor training to improve risk areas and track improvements over time. In the realm of preventative healthcare, their systems are able to detect deficiencies in movement and movement disorders, create custom treatment plans, and similar to the work with athletes, track improvements over time. This may have specific applications for aging populations as evaluating stability and movement can be a useful tool in assessing risk areas, such as fall risk, and allowing the individual and their healthcare providers to determine a plan for improving performance and maintaining independence. 

Another group utilizing AI to help the aging population is Stanford Medicine’s Partnership in AI-Assisted Care. This group is currently conducting research in Senior Care, with the goal of using machine learning and computer vision to help the aging population maintain independence and continue living at home as opposed to a senior care facility. Through installation of a few sensors in the home, researchers are using computer vision to analyze 17 key activities such as slowed movement, eating periods, sleep, unstable transfer while walking, chair and bed immobility, detecting falls, and notifying expert assistance when needed or when risks are detected. These sensors utilize similar machine learning and activity detection as we have discussed in the fitness space for improving training and performance. This design is being put into practice too. Through human centered design, Stanford’s AI for Eldery Care and the Stanford Thailand Consortium, are implementing these sensors to improve the performance and safety of the aging population in Thailand – and depending on the outcomes of this study, possibly the aging populations around the world. 

Science-fiction movies have made advancements in artificial intelligence look far too similar to a modern day Frankenstien. But, as we’ve discussed, AI is much less terrifying and in fact, proving to be potentially game changing in the world of athletic training and improved aging. Though these user interfaces and research studies are still in early stages, machine learning gives them the capability to rapidly develop and offer great benefit to so many age groups and all kinds of performance goals. 

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