Want to give yourself the best chance to avoid a seasonal cold or the flu?

Research elucidates why getting more sleep is an effective way to ward off those nasty germs that can lay you low.

In fact, researchers at the University of Washington (UW) Medicine Sleep Center found that poor sleep weakens the immune system, lowering the body’s resistance to infection and disease.

As part of the study, published in Sleep, they examined blood samples from 11 sets of identical twins with different sleep habits. This helped cancel out any inborn differences affecting sleep needs, as identical twins share nearly all their genetic information.

One twin slept about an hour less per night than the other, on average. The results showed that the twins who slept less showed significantly less white blood cell activity than their sounder slumbering siblings, a telling sign of a weaker immune system. White blood cells fight illness, so if they’re not ready, willing and able when you need them to fight off germs, you’re more likely to get sick.

“There is overwhelming evidence that lack of sleep can lead to many negative health effects,” says Dr. Sachin Dixit, an Advocate Medical Group family medicine physician. “But, this study really makes clear how – and how much – sleep can affect people’s ability to fight off infection.”

The other consequences of insufficient sleep, says the National Heart, Blood and Lung Institute, include increased risk of heart disease, kidney disease, high blood pressure, diabetes and stroke. Sleep deficiency also increases the risk of obesity, adds Dr. Dixit.

Alarmingly, a Centers for Disease Control and Prevention (CDC) study shows that more than a third of American adults are not getting enough sleep on a regular basis.

The American Academy of Sleep Medicine and the Sleep Research Society recommends adults aged 18–60 years sleep at least seven hours each night to promote optimal health and well-being.

“This sleep study on immunity adds to the growing body of evidence that adequate sleep is a critical component of overall health and well-being,” says Dr. Dixit. “It’s very important that people do what they can to get at least seven hours of sleep to help avoid health issues, big and small.”

Read the original article.

APS Pharmacy makes no claims associated with the efficacy these articles.  Always seek the advice of your physician.

You've probably heard of prebiotics and probiotics, but do you know what they are? Nutrition research has pinpointed specific functional components of foods that may improve health, and prebiotics and probiotics are two such substances.

Although they are available as dietary supplements, it is not necessary to use special pills, potions, cleanses or other concoctions to incorporate prebiotics and probiotics into your diet. These "nutrition boosters" are natural ingredients in everyday food

While research continues in this area of nutrition — investigating how effective and safe these substances are and how much we need to obtain health benefits — here's what we know now.

What Are Prebiotics and What Do They Do?

Prebiotics are natural, non-digestible food components that are linked to promoting the growth of helpful bacteria in your gut. Simply said, they're "good" bacteria promoters. That's right, not all bacteria are bad! Prebiotics may improve gastrointestinal health as well as potentially enhance calcium absorption.

Prebiotics in Your Diet

Prebiotics include fructooligosaccharides, such as inulin and galactooligosaccharides. But rather than focusing on these lengthy words, include more prebiotics in your diet by eating more fruits, vegetables and whole grains such as bananas, onions, garlic, leeks, asparagus, artichokes, soybeans and whole-wheat foods.

What Are Probiotics and What Do They Do?

Probiotics are the "good" bacteria — or live cultures — just like those naturally found in your gut. These active cultures help change or repopulate intestinal bacteria to balance gut flora. This functional component may boost immunity and overall health, especially GI health. For instance, probiotics have been used for management of irritable bowel syndrome symptoms.

Probiotics in Your Diet

To obtain more probiotics, look to fermented dairy foods including yogurt, kefir products and aged cheeses, which contain live cultures (for example, bifidobacteria and lactobacilli). Be sure include plenty of non-dairy foods which also have beneficial cultures, including kimchi, sauerkraut, miso, tempeh and cultured non-dairy yogurts.

What Makes Prebiotics and Probiotics the "Dynamic Duo?"

Ultimately, prebiotics, or "good" bacteria promoters, and probiotics, or "good" bacteria, work together synergistically. In other words, prebiotics are breakfast, lunch and dinner for probiotics, which restores and can improve GI health. Products that combine these together are called synbiotics. On the menu, that means enjoying bananas atop yogurt or stir-frying asparagus with tempeh is a win-win.

The bottom line: At a minimum, prebiotics and probiotics are keys for good gut health, which affects many other areas of the body.

Incorporating health-promoting functional foods, such as foods containing prebiotics and probiotics, into the diet aids in creating a healthier you.

For specific advice on obtaining prebiotics and probiotics for your own specific health needs, especially if you have GI issues or a weakened immune system, contact a registered dietitian nutritionist.

Read the original article.

Serotonin syndrome is a condition that occurs when there’s too much of the neurotransmitter serotonin in the body. Taking medications that affect serotonin levels—such as some migraine medications or antidepressants called selective serotonin reuptake inhibitors (SSRIs)—is usually the trigger, especially if those medications are mixed with illicit drugs, supplements such as St. John’s Wort, cold medicine containing dextromethorphan, and some anti-nausea medication. Pay special attention if you’re taking migraine medications known as triptans (such as Imitrex or Zomig) together with SSRIs (such as Celexa, Zoloft, or Prozac) or serotonin/norepinephrine reuptake inhibitors, SNRIs (such as Cymbalta or Effexor). Serotonin syndrome symptoms tend to present within 24 hours of a change in dosage or medication regimen.  (Pay attention to these sneaky migraine triggers.)

It’s possible to prevent serotonin syndrome, mainly by
managing your prescriptions. First, it’s important for you to be educated about
the medications being prescribed—that way you’re aware of any side effects or
potential drug interactions you may experience. Your doctor should also
practice caution, especially if the medications are new to you. “It is
extremely important that providers are familiar with medications that increase
serotonin neurotransmission, and are cautious when prescribing these
medications. They should be introduced very slowly and discontinued if the
patient experiences any serotonin syndrome symptoms,” says Dr. Colletti. These
are the questions you should ask your doctor before taking any prescription
medication.

Changes to mental state

Anxiety, confusion, irritability, and delirium are telltale
symptoms of serotonin syndrome, since the chemical plays a role in mood
regulation.

Diarrhea or nausea

Serotonin is primarily found in your digestive tract and
helps regulate bowel movements and digestion. A sharp increase in the chemical
may cause nausea, vomiting, or diarrhea.

Muscle rigidity

Your muscles feel tense, stiff, or painful for no obvious
reason. A doctor may prescribe a sedative to ease discomfort until serotonin
levels return to normal.

Dry mouth

This can be a side effect of some antidepressants, but if
it’s new to you, it could signal an overproduction of serotonin, especially is
you’re on multiple medications or have used stimulating drugs, like cocaine,
amphetamines, and LSD.

Tremors or reflex changes

Your limbs feel shaky or spasm, reflexes seem overactive or
exaggerated, or you are suddenly uncoordinated.

Sweating or fever

Excessive sweating when you’re not exerting yourself, or a
fever without any other symptoms of a cold or the flu.

Hypothermia and shock

You get progressively sicker and potentially develop
hypothermia or go into shock.