Fungi in gut linked to higher Alzheimer’s risk can be reduced through ketogenic diet

Specific fungi in the gut associated with a higher risk of Alzheimer’s disease and found in people with mild cognitive impairment (MCI) can be altered in a beneficial manner by eating a modified Mediterranean diet, researchers at Wake Forest School of Medicine have found.

The small study is published in the current online edition of the journal EBioMedicine.

“Our study reveals that unique fungi co-living with bacteria in the gut of patients with MCI can be modulated through a Mediterranean ketogenic diet,” said principal investigator Hariom Yadav, assistant professor of molecular medicine at Wake Forest School of Medicine, part of Wake Forest Baptist Health.

In the single-center, randomized, double-blind crossover pilot study, Yadav’s team identified the organisms in the gut microbiome by sequencing the fungal rRNA ITS1 gene in 17 older adults (11 with diagnosed MCI and six with normal cognition) before and after a six-week intervention of a modified Mediterranean ketogenic diet or the American Heart Association Diet to determine its correlation with Alzheimer’s markers in cerebrospinal fluid and gut bacteria.

“Although we do not fully understand how these fungi contribute to Alzheimer’s disease, this is the first study of its kind to reveal their role in our mental health, which we hope will ignite thinking in the scientific community to develop better understanding of them in relation to Alzheimer’s disease,” Yadav said. “It also indicates that dietary habits such as eating a ketogenic diet can reduce harmful fungi in the gut which might help in reducing Alzheimer’s disease processes in the brain.”

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Materials provided by Wake Forest Baptist Medical Center. Note: Content may be edited for style and length.

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Coronavirus: University return ‘could spark Covid avalanche’

Lecturers say cases may soar as students move in, but ministers insist institutions are prepared.

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Health24.com | Why some gifts are better-received than others

  • It’s important for people to consider the message they send with their gifts
  • Giving a money-saving gift could be taken to imply that the recipient needs money
  • Giving a time-saving gift, on the other hand, implies that the person is busy and in high demand

It may seem like a paradox, but giving someone a gift to help them save money is a sure way to make them hate it.

The reason: It will make the recipient feel inferior to you, researchers say. In contrast, a gift that helps a recipient save time is taken as a compliment.

The findings, from a series of experiments, are outlined in a study recently published in the Journal of the Association for Consumer Research.

Saving time vs. money

“Most of us have this belief that any gift we give is going to be appreciated – but the way a gift is presented can influence how people feel about it,” said study co-author Grant Donnelly, assistant professor of marketing at Ohio State University, in Columbus.

“When you don’t have time, you’re perceived as busy and in high demand. There’s something high-status about that, compared to not having enough money, which is seen as low status,” Donnelly said in a university news release.

In one experiment, the researchers asked 405 people how they felt about receiving a gift they thought was intended to save them either time or money.

Those who received a gift that was intended to save them money were more likely to say it made them feel embarrassed, ashamed and bad, compared to those who received a time-saving gift.

Perspective gap

“They thought the gift-giver was implying they couldn’t take care of themselves and were incompetent because they needed money,” Donnelly said.

The findings show that it’s important for people to consider the message they send with their gifts.

“We can have this perspective gap where we don’t really consider how our gifts are received. It can harm your relationship with the recipient if you’re not careful,” Donnelly said. “It may be best to give a money-saving gift without acknowledging the reason, or to find a way to make it about saving time.”

Image credit: Shutterstock

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Fragile vs Resilient Relationships

My relationship with Rachelle is very anti-fragile. Even when one or both of us is at our worst or when there’s a lot of turmoil going on around us, there’s little risk to our relationship. We can say or do the stupidest things, and we still stick like glue.

We have plenty of freedom to express different aspects of our personalities, to explore different values, and to make significant career or lifestyle changes, and we can still stick together through it all. It’s hard to find a vulnerable edge of our relationship where one of us might want to cross a hard line for the other person.

This was true of our relationship from the beginning. When I look back on how we first connected, I don’t see a delicate risk that it wouldn’t have worked out if one of us had said or done the wrong thing at the wrong time. It felt like there were more paths where we were going to connect deeply than paths that could deflect that from happening, like we were just meant to be in each other’s lives. I think that if we didn’t connect the way we did, we just would have connected some other way at some other time. Once we got into each other’s spheres, it was only a matter of time before we got into a romantic relationship together.

I have friendships and professional relationships like this too. They were anti-fragile in the beginning and afterwards. They formed with some sense of inevitability, and it would take a huge amount of force to break them afterwards. They aren’t so delicate as to be vulnerable to either person wanting to disconnect regardless of what happens.

I suppose a relationship could have a fragile beginning and become less fragile as it grows, but my experience is that anti-fragile relationships tend to be that way from the get-go.

Resilient Relationship Properties

High compatibility is one property that makes for a resilient relationship. If the compatibility is weaker, it makes for a more vulnerable relationship. A strong alignment of deeply held values that aren’t likely to change can help a relationship stick.

Another factor is the ability to give people the benefit of the doubt. People who lean towards a negative framing of someone’s motives are more likely to have fragile relationships. They’ll find more ways to be disappointed. They’ll assign more negative meanings to events, thereby creating more reasons to leave.

People who appreciate resilient relationships often find another person’s recurring suspicion and distrust tiresome. Such a relationship isn’t such a good long-term investment because it’s probably going to break sooner or later.

Perhaps the most important factor is a capacity for forgiveness. People make mistakes. They step on each other’s toes. They say the wrong things in. the wrong ways at the wrong times.

If you can’t forgive, you won’t likely last long in a rich and meaningful relationship. It’s only a matter of time before the other person screws up in your view, and now you’re bolting because you’ve assigned an unforgivable meaning to that event. What if you could have forgiven the transgression though? Some relationships are worth keeping. Is that issue a valid reason to dump the whole relationship? Could a more forgiving person find good reasons to maintain the relationship?

Rachelle and I both make mistakes, and we’re quick to forgive each other and to give each other the benefit of the doubt. Assigning meaning to events is often ambiguous, and it’s really nice to be in a relationship with someone who defaults to seeing your intentions as being good, caring, intelligent, etc.

It can be good to apologize when you feel you made a mistake, but the capacity to forgive is more important. If you and the other person are good at apologizing, but if even one of you can’t forgive, the relationship won’t endure. You could both be bad at apologizing, however, but if you’re both good at forgiving, your relationship will be more resilient and can endure.

I don’t feel much need for apologies from other people; for me they’re on the “nice to have” list but definitely not essential. Sometimes people apologize to me when I didn’t feel they ever hurt me in the first place. And people have apologized to me years later for events I’d forgotten and imagined transgressions I’d never perceived as such. Has that ever happened to you?

Working on my ability to forgive, by contrast, has been valuable. I used to struggle with that in the past, often holding onto hurt feelings which could slide towards anger, resentment, or the desire for vengeance. Then I read that forgiveness isn’t a gift to the other person – it’s something we do for ourselves. That gave me an important mindset shift. I forgive because it’s good for me, and it’s good for my relationships. These days I see forgiveness as a way of processing stuck energy and moving it through my body and back out into the universe.

Another factor that shows up in my relationships is the ability to trust the person’s ability to grow. This is a failsafe that can preserve many relationships. If a big problem arises, can you trust the other person’s ability to grow and change? Could you also trust your own ability to grow and change? Can you see the potential for this growth and change to make your relationship stronger and more resilient over time?

Since I regularly work with growth-oriented people, I’ve seen some amazing changes in people over the years. I’ve also seen big changes in myself. So I have a deep trust in people’s ability to grow. And in fact, just knowing that someone is growth-oriented helps me trust them more.

Honoring Fragile Relationships

If you invest in a fragile relationship and it breaks, there can be some sadness and grief over that. But if the relationship was indeed lacking in the qualities necessary for long-term resilience, you could say that it would have broken sooner or later. If one final straw incident is what it takes to crack the relationship, it was too fragile to endure.

When a fragile relationship ends, try not to beat yourself up about it. Instead, honor the relationship by acknowledging what you learned from it. It had its time, and now it must move aside to make room for other relationships to come into your life.

Also consider the nature of the fragility that led the relationship to break. Where was the connection lacking resilience? This can help point you towards more resilient relationships.

Fragile relationships may be temporary, but they can still be deeply meaningful. When such a relationship comes to a close, whether or not it’s of your choosing, it’s good to reflect on it and acknowledge what it means to you. What you can appreciate about it?

Investing in Resilience

What does a resilient relationship look like for you?

Here are some qualities I’ve noticed about mine.

One critical quality is laughter. Laughter helps us bond and serves as a pressure release valve. It strengthens the capacity to forgive. It helps us focus on our commonalities instead of our differences. It gets us off our high horses and brings us down to earth. A relationship with a high capacity for laughter is more resilient. When the laughter evaporates, the relationship becomes a lot more fragile.

Another essential quality is play. See the Core of Play article for more details on that. When a relationship loses its core of play, its fragility increases. Play goes hand-in-hand with giving someone the benefit of the doubt. People can make the most ludicrous moves in life sometimes, but if you can frame their actions through the lens of play, you can forgive easily and avoid unnecessary hurt and resentment, if only by recognizing that in any game, people tend to pursue their own self-interests, and there is no need to hold that against them.

A resilient relationship gives people space to learn, grow, and reinvent themselves. If your relationship frames you or the other person into a corner, it will be more fragile. If your framing gives you and your partner some room to roam and explore, there’s less chance of running into a final straw moment that breaks the connection.

A common reason that people reject me and run, even after years of reading my blog, is that they’ve framed me into a corner of their minds. They’ve built a false image of me that doesn’t give me room to actually be myself. So when I inevitability violate their expectations (which were unreasonable to begin with), the relationship cracks on their end. Sometimes they’ll blame me for violating the false image they built, as if I was even aware that I was supposed to follow those rules.

Yet there are readers of my blog who’ve been with me since the first year or two, and nothing I’ve shared since them has caused them to bolt. Their image of me gives me space to be the explorer I am without their having to “ring the bell” and quit on me whenever I get into something new.

Fragility Testing

Some people who have a lot of relationship experience will deliberately test other people to see how resilient or fragile the connection is likely to be. This can occur at any time during a relationship, but it’s especially common at the beginning.

It’s like indirectly asking: What will it take for you to quit on me?

Personally I’m not into this as a deliberate practice because I find that this sort of testing will happen on its own. When I connect with someone new, it will be relatively easy for them to discover a reason to reject me early on. I’m open enough about my life that fragile connections tend to come to light early.

I actually like it, however, when someone does this kind of testing on me. It tells me they’re probing for fragility, and I actually see that as a respectful thing to do. It helps me them figure out whether to invest more in the relationship or if it will hit one of their fragile edges.

Even so, fragility testing won’t identify all of the potential points of fragility. How can it? Could you devise a thorough disclaimer for all the reasons someone may find to reject you and share that upfront? You’d have to identify all possible explorations you haven’t done yet (but might someday), decisions you haven’t faced (but might someday), changes you might experience, etc. So that’s an impossible task, and this means that despite all of your best efforts, you will encounter some fragile relationships, and they may not reveal their fragility right at the beginning.

Beautiful Fragility and Beautiful Resilience

Looking back with the benefit of hindsight, I can see the fragility in my first marriage was there from the beginning. I can see how easy it would have been to knock it off track in the first few weeks or months by making slightly different choices. There were forces pulling us in different directions that we had to overcome. There were near-breakups in the first few years.

Even though we stayed together for 15 years, that fragility was always present, and we had to keep avoiding the fragile edges to preserve the relationship that long… until we were no longer willing to do so because we needed to grow beyond those edges.

In my heart I honor and appreciate that relationship. Despite its fragility, it was a good relationship for us both. We learned and grew a lot together. But there’s also this feeling that breaking up was inevitable. It was just a matter of time. There’s no regret or blame about how we might have done things differently. There’s beauty in fragility.

There’s also beauty in resilience. I love the spaciousness and freedom of resilient relationships. I love the mutual trust. I love the long-term investment potential. I love the flexibility. I love how such relationships stretch and bend yet don’t break. I love feeling deeply accepted as I am.

Human relationships can be fragile or resilient. By accepting this instead of resisting it, it helps me regard my relationship with life as always resilient – by choice.

Life always maintains a resilient relationship with me on its end. It always forgives me. It always invites me to play. It always gives me the benefit of the doubt. It always unconditionally accepts me as I am.

By recognizing that this relationship is always anti-fragile on life’s side, I must acknowledge that any fragility in this relationship isn’t coming from life or from other people. It can only be coming from me.

And that reminds me that fragility is a choice.

We always have the option to tread cautiously around other people to avoid running into any fragile edges. Or we can live more like free spirits and be fully ourselves, smashing those fragile edges to smithereens whenever we encounter them. What’s left when all the fragile edges break? What’s left are powerfully resilient relationships with people and with life – the kind that we couldn’t break even if we tried.

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What happens when babies with heart defects become adults?

More than 90% of babies born with heart defects survive into adulthood. As a result, there are now more adults living with congenital heart disease than children. These adults have a chronic, lifelong condition and the European Society of Cardiology (ESC) has produced advice to give the best chance of a normal life. The guidelines are published online today in European Heart Journal,1 and on the ESC website.2

Congenital heart disease refers to any structural defect of the heart and/or great vessels (those directly connected to the heart) present at birth. Congenital heart disease affects all aspects of life, including physical and mental health, socialising, and work. Most patients are unable to exercise at the same level as their peers which, along with the awareness of having a chronic condition, affects mental wellbeing.

“Having a congenital heart disease, with a need for long-term follow-up and treatment, can also have an impact on social life, limit employment options and make it difficult to get insurance,” said Professor Helmut Baumgartner, Chairperson of the guidelines Task Force and head of Adult Congenital and Valvular Heart Disease at the University Hospital of Münster, Germany. “Guiding and supporting patients in all of these processes is an inherent part of their care.”

All adults with congenital heart disease should have at least one appointment at a specialist centre to determine how often they need to be seen. Teams at these centres should include specialist nurses, psychologists and social workers given that anxiety and depression are common concerns.

Pregnancy is contraindicated in women with certain conditions such high blood pressure in the arteries of the lungs. “Pre-conception counselling is recommended for women and men to discuss the risk of the defect in offspring and the option of foetal screening,” said Professor Julie De Backer, Chairperson of the guidelines Task Force and cardiologist and clinical geneticist at Ghent University Hospital, Belgium.

Concerning sports, recommendations are provided for each condition. Professor De Backer said: “All adults with congenital heart disease should be encouraged to exercise, taking into account the nature of the underlying defect and their own abilities.”

The guidelines state when and how to diagnose complications. This includes proactively monitoring for arrhythmias, cardiac imaging and blood tests to detect problems with heart function.

Detailed recommendations are provided on how and when to treat complications. Arrhythmias are an important cause of sickness and death and the guidelines stress the importance of correct and timely referral to a specialised treatment centre. They also list when particular treatments should be considered such as ablation (a procedure to destroy heart tissue and stop faulty electrical signals) and device implantation.

For several defects, there are new recommendations for catheter-based treatment. “Catheter-based treatment should be performed by specialists in adult congenital heart disease working within a multidisciplinary team,” said Professor Baumgartner.

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Materials provided by European Society of Cardiology. Note: Content may be edited for style and length.

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How to treat the most common heart attacks

One in five patients die within a year after the most common type of heart attack. European Society of Cardiology (ESC) treatment guidelines for non-ST-segment elevation acute coronary syndrome are published online today in European Heart Journal, and on the ESC website.

Chest pain is the most common symptom, along with pain radiating to one or both arms, the neck, or jaw. Anyone experiencing these symptoms should call an ambulance immediately. Complications include potentially deadly heart rhythm disorders (arrhythmias), which are another reason to seek urgent medical help.

Treatment is aimed at the underlying cause. The main reason is fatty deposits (atherosclerosis) that become surrounded by a blood clot, narrowing the arteries supplying blood to the heart. In these cases, patients should receive blood thinners and stents to restore blood flow. For the first time, the guidelines recommend imaging to identify other causes such as a tear in a blood vessel leading to the heart.

Regarding diagnosis, there is no distinguishing change on the electrocardiogram (ECG), which may be normal. The key step is measuring a chemical in the blood called troponin. When blood flow to the heart is decreased or blocked, heart cells die, and troponin levels rise. If levels are normal, the measurement should be repeated one hour later to rule out the diagnosis. If elevated, hospital admission is recommended to further evaluate the severity of the disease and decide the treatment strategy.

Given that the main cause is related to atherosclerosis, there is a high risk of recurrence, which can also be deadly. Patients should be prescribed blood thinners and lipid lowering therapies. “Equally important is a healthy lifestyle including smoking cessation, exercise, and a diet emphasising vegetables, fruits and whole grains while limiting saturated fat and alcohol,” said Professor Jean-Philippe Collet, Chairperson of the guidelines Task Force and professor of cardiology, Sorbonne University, Paris, France.

Behavioural change and adherence to medication are best achieved when patients are supported by a multidisciplinary team including cardiologists, general practitioners, nurses, dietitians, physiotherapists, psychologists, and pharmacists.

The likelihood of triggering another heart attack during sexual activity is low for most patients, and regular exercise decreases this risk. Healthcare providers should ask patients about sexual activity and offer advice and counselling.

Annual influenza vaccination is recommended — especially for patients aged 65 and over — to prevent further heart attacks and increase longevity.

“Women should receive equal access to care, a prompt diagnosis, and treatments at the same rate and intensity as men,” said Professor Holger Thiele, Chairperson of the guidelines Task Force and medical director, Department of Internal Medicine/Cardiology, Heart Centre Leipzig, Germany.

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Materials provided by European Society of Cardiology. Note: Content may be edited for style and length.

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Long-Term Time Logging

Now that I’ve been food logging for 15+ weeks straight, the simple practice of writing down what I eat each day has made me want to revisit another practice: time logging.

I’ve done time logging before and have found it useful, but I don’t think I’ve ever done it for more than a week or two at a stretch.

On a short-term basis like a few days or a week, time logging is good for doing a quick recalibration. You may notice some areas where you’re wasting time, which will become glaringly obvious in the first day or two of logging. But what about the subtler issues that may not show up during that time?

Even after 105+ days of food logging, I’m still maintaining the habit. As you might guess there are diminishing returns, so the insights I’m learning now are more subtle than what I figured out during the first few weeks.

The main reason I’m still food logging is that the habit itself is beneficial, and since it’s so habitualized now, it would be harder to stop than to continue. I do it by default without thinking about it. Since maintaining the habit is still yielding positive effects, like helping me optimize how I eat and losing weight with ease, it’s a no-brainer to keep it going. So it’s not just about what I learn from the logs. The logging practice helps me stay on track and apply what I’ve learned.

This makes me extra curious about time logging. Of course it’s beneficial over the span of a few days, but what if I maintained a daily time long for 100+ days in a row? I can see how that could be very beneficial.

I’d surely still be discovering more insights after 10+ weeks. Maybe they’d be pretty minor by that time, but it wouldn’t be entirely worthless to go that long just for the learning experience.

But I think the best gains wouldn’t come from discovering new areas of improvement but from the ongoing daily awareness. If I keep logging day after day and week after week, I always have to face the data. There’s no way to return to blissful ignorance, like I could do with a short-term trial. So I expect this would improve my ability to apply what I learn more consistently. The daily logs could serve as rails to keep me on track.

Imagine time logging for a week and then stopping. You might see that you wasted a lot of time on unproductive activities that week. Then you could end the experiment by telling yourself, “Okay, I see what I need to fix.” But did you actually fix it afterwards? How long did your fix last? Or did you just continue the same habits afterwards and shove the awareness of that problem into a back corner of your mind?

It’s a very different situation when you make this level of awareness inescapable. Every day you must face it with no ability to escape it. If you take a minute or two to review your logs at the end of each day, it’s going to generate a reaction within you, such as a feeling of accomplishment or disappointment. That’s a good form of personal accountability.

Even if your tracking commitment is temporary, it could help you create a meaningful change in your habits (and your results) if you maintain the habit long enough. You could also lean in with a 30-day commitment and then extend it as long as you like the results.

I like this idea in principle, but tracking all of my time feels like a lot more work than tracking what I eat. When I did time logging in the past, it could feel burdensome or invasive, and my logs were a bit hard to decipher afterwards. That’s because I’d update the log whenever I switched activities. So the intervals between entries would differ from day to day. I’d have to review them in more detail afterwards, figuring out how much time I actually spent on various activities. I don’t favor this style of logging for a long-term approach.

I’ve also tried some time tracking apps. They always sound good in principle but suck in practice. I feel like they get in my way more than help me. Some people seem to like them, but I always find that the added complexity of trying to remember how to use them isn’t worth the pretty charts and graphs.

In Conscious Growth Club, we do a themed 30-day group challenge at the start of each month. I believe next month’s theme has to do with sparking joy, so anyone who wants to do the challenge gets to pick a daily activity that they believe will spark joy for them. Then the challenge is to do that activity every day for 30 days in a row.

I often like doing these challenges, but I felt out of sync with this one since I didn’t feel that time logging fit the theme. That’s when I realized that maybe it should fit the theme. I thought that if this habit doesn’t spark joy, maybe my approach is wrong.

Food logging sparks joy for me. I like doing it each day, and I feel no resistance to it at all. It’s like a mini-game that I play each day. It’s satisfying to review the completed puzzle of what I’ve eaten each day and to see what I did right and what could be improved.

This encouraged me to tweak the way I do time logging to make it spark joy for me.

If I’m going to do daily time logging for at least a month and possibly many months in a row, it has to be easy. I can’t feel like it’s disrupting my normal workflow or getting in my way. This means it should not require a lot of writing. I don’t want to fuss with specialized apps. The logs should be short enough that I can review each day at a glance and see where my time went. If I’m spending 30 minutes a day recording entries and reviewing them afterwards, that would be way too much.

I usually spend no more than 5 minutes per day to maintain my food log. With time logging I’m willing to go up to 10 minutes a day, but not more than that, including the time I spend reviewing the logs.

I don’t need to be super granular. It doesn’t matter when I go to the bathroom or how many minutes I spend on emails. I want to focus on the broad strokes first.

My old time logging approach would look like this:

5:00a Get up, brush teeth, dress, get water
5:15 Go running
6:15 Walk in park
6:25 Shower, dress
6:35 Make breakfast, eat
7:00 Blogging
...

But for my new approach I want to try something like this:

5 - Run
6 - Eat
7 - Blog
...

So it’s much simpler and quicker but at the expense of detail. I’ll just have one entry per hour, which would be 17 lines total in a typical day for me, depending on when I go to bed. That fits nicely in a small notebook, as long as it has at least 17 lines per page.

If I forget to record an hour or two, I can update the log afterwards since it will be in my recent memory.

If I want to do more detailed logging for some parts of the day, I can still do that, but I won’t make that part of the baseline habit. I can always be more detailed when I feel like it. Some weeks I might focus more closely on certain parts of my day, like optimizing my morning routine. I like this level of flexibility.

The exact borders between one activity and the next don’t matter that much to me. Whether I spend 75 or 90 minutes on an activity isn’t normally significant.

What I really want to know is where the bulk of my time is going. I want answers to questions like these:

  • How much time did I invest in creative work this week?
  • How much effort did I put into marketing this month?
  • Why does it feel like I did (or didn’t) get much done this week?
  • Am I spending enough couple time with Rachelle?
  • Am I connecting with friends as much as I’d like?
  • Are there better ways to spend my evenings?
  • Which days do I feel best/worst about? Why?
  • Which activities have I been neglecting?
  • If I want more time for some type of activity, what could I do less of?
  • Am I taking enough time off?
  • What are the best ways to spend my time off?
  • Which activities sharpen the saw for me?

So it’s the big-picture balance that I want to work on here. That’s more important to me than making low-level tweaks right now.

I liked this idea enough that I figured, why wait? So instead of starting on September 1st, I started yesterday morning.

Within Conscious Growth Club, I can still frame this as a 30-day challenge for September since this way of time logging does spark joy for me. I’m excited for what I’ll learn from it and how it will help me improve.

I’ll probably go considerably longer than 30 days if I can keep this low-maintenance while still being useful. I approached food logging with an open-ended attitude when I started, so I think I’ll use the same mindset here.

I’m also wondering where else I could explore daily logging. I’ve done many variations of this in the past, but so far food logging and time logging have been the most interesting. I could see real potential in doing some sort of social logging or perhaps logging of Internet usage, although time logging will cover that to some extent.

Have you tried time logging before? What’s the longest you’ve ever done it? Wanna join me for a 30-day challenge, starting September 1st?

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Coronavirus: Schools could go part-time and year-group bubbles be sent home

Contingency plans include part-time secondaries and whole year-groups sent home where cases confirmed.

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Coronavirus: Children’s role in spread puzzles scientists

A study from South Korea gives among the clearest pictures yet of children as carriers of the virus.

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Study finds that sleep restriction amplifies anger

Feeling angry these days? New research suggests that a good night of sleep may be just what you need.

This program of research comprised an analysis of diaries and lab experiments. The researchers analyzed daily diary entries from 202 college students, who tracked their sleep, daily stressors, and anger over one month. Preliminary results show that individuals reported experiencing more anger on days following less sleep than usual for them.

The research team also conducted a lab experiment involving 147 community residents. Participants were randomly assigned either to maintain their regular sleep schedule or to restrict their sleep at home by about five hours across two nights. Following this manipulation, anger was assessed during exposure to irritating noise.

The experiment found that well-slept individuals adapted to noise and reported less anger after two days. In contrast, sleep-restricted individuals exhibited higher and increased anger in response to aversive noise, suggesting that losing sleep undermined emotional adaptation to frustrating circumstance. Subjective sleepiness accounted for most of the experimental effect of sleep loss on anger. A related experiment in which individuals reported anger following an online competitive game found similar results.

“The results are important because they provide strong causal evidence that sleep restriction increases anger and increases frustration over time,” said Zlatan Krizan, who has a doctorate in personality and social psychology and is a professor of psychology at Iowa State University in Ames, Iowa. “Moreover, the results from the daily diary study suggest such effects translate to everyday life, as young adults reported more anger in the afternoon on days they slept less.”

The authors noted that the findings highlight the importance of considering specific emotional reactions such as anger and their regulation in the context of sleep disruption.

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Materials provided by American Academy of Sleep Medicine. Note: Content may be edited for style and length.

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