Fitness: Fewer than 5,000 steps a day enough to boost health – study

The step count needed to reduce the risk of disease is lower than previously thought, research suggests.

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Antidepressants: I wasn’t told about the side-effects

Seonaid Stallan’s son took his own life two months after he was given a different antidepressant.

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Pause in recent coral recovery on much of Great Barrier Reef

In-water monitoring by the Australian Institute of Marine Science (AIMS) shows hard coral cover across the Great Barrier Reef remains at similar levels to that recorded in 2022, with small decreases in the Northern, Central and Southern regions.

Published today (Wednesday 9 August), AIMS’ Annual Summary Report on Coral Reef Condition for 2022/23 found that while some reefs continued to recover, their increased hard coral cover was offset by coral loss on other reefs. Most reefs underwent little change in coral cover.

This follows last year’s report, which saw the Northern and Central regions recording their highest amount of coral cover since AIMS began monitoring 37 years ago.

The pauses in recovery in the Northern and Central regions were due in part to the 2022 mass coral bleaching event. Low numbers of coral-eating crown-of-thorns starfish and a cyclone in January 2022 also contributed to coral loss in the Northern region. Continued crown-of-thorns starfish outbreaks and coral disease kept coral cover similar to last year’s levels in the Southern region, with bleaching playing less of a role.

AIMS Research Program Director Dr David Wachenfeld said that while continued recovery on some reefs was good news, the pause in recovery showed that even relatively milder mass bleaching events had consequences for the Reef.

“The 2022 coral bleaching event was not as severe as the 2016 or 2017 events but caused enough mortality to pause recent regional gains in hard coral cover. The heat stress during the bleaching event also likely had sub-lethal effects, including reductions in coral growth and reproduction,” Dr Wachenfeld said.

“Conditions were relatively mild over the 2023 summer with low levels of coral bleaching and no cyclones crossing the Reef. However, we are only one large scale disturbance away from a rapid reversal of recent recovery.

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“The Reef remains a wonderful, complex and beautiful system, but it is at increased risk with climate change driving more frequent and severe bleaching events, putting increasing pressure on the ecosystem’s resilience.”

The Report found the following in average hard coral coverage for 2022/23:

  • Northern region (north of Cooktown) — 35.7%, down from 36.5% last year;
  • Central region (Cooktown to Proserpine) — 30.8%, down from 32.6%;
  • Southern region (south of Proserpine) — 33.8%, down from 33.9%.

Reef slopes on the perimeters of 111 reefs were surveyed between August 2022 and May 2023 for the report under the AIMS Long Term Monitoring Program (LTMP) — a 37-year-long dataset which is the largest, longest and most comprehensive information source on the status of the Great Barrier Reef.

AIMS Long-Term Monitoring Program leader Dr Mike Emslie said recovery over the last few years has been driven primarily, but not exclusively, by fast-growing branching and plate corals, or Acropora. These important habitat builders are also vulnerable to disturbances such as cyclones, crown-of-thorns starfish and coral bleaching.

“Acropora are highly abundant, responsible for most of the ups and downs in hard coral cover, and have been going through a rapid growth phase in recent years. But other corals on the Reef have also contributed to this recovery,” he said.

Dr Emslie noted the increased frequency of mass coral bleaching events on the Great Barrier Reef with four occurring since 2016.

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“The 2022 bleaching event was the first ever recorded during a La Niña year, which are usually characterised by cooler temperatures,” he said.

“If there were no disturbances, we would expect the recent increases in coral cover to continue this year. However, this pause indicates that a mass bleaching event, even if less severe, with low mortality, is still enough to put the brakes on this coral recovery.

“This means the Reef is still at risk of decline from more frequent disturbances. AIMS is working to understand the effect of this climatic instability through monitoring and research.”

Dr Wachenfeld added: “The best hope for the future of the Great Barrier Reef and all coral reefs globally requires reduction in greenhouse gas emissions to stabilise temperatures, best practice management of local pressures, and the development of interventions to help boost climate tolerance and resilience for coral reefs.”

BACKGROUND

The LTMP quantifies long term trends in the status of coral communities across the Great Barrier Reef.

Researchers use hard coral cover as one indicator of the condition of each reef, although there are many others. Percentage hard coral cover is estimated by trained scientists during manta tow surveys and is a metric which allows AIMS scientists to provide an overview of the Great Barrier Reef’s status and keep policy makers, managers and other scientists informed in a timely manner.

Manta tow surveys are an efficient way to survey large areas of reef. It is a standard method to assess percent hard coral cover, estimates of crown-of-thorns starfish, levels of coral bleaching, and fish and shark populations.

The LTMP also does detailed surveys on fixed sites on 73 reefs across the Great Barrier Reef. These data provide deeper insights into the corals, fishes and crown of thorns starfish at these sites, their abundance, their age and more detailed information about coral disease and bleaching. 3D images are taken of these reefs to assess reef complexity and their changing structures.

The AIMS monitoring team spent 120 days at sea during this survey period. They travelled 1016km around the perimeter of the 111 reefs they surveyed.

The AIMS LTMP team begin their new survey season in late August. Surveys will continue through the summer and conclude around May 2024.

The LTMP contributes to the Reef 2050 Integrated Monitoring and Reporting Program.

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People’s everyday pleasures may improve cognitive arousal and performance

Listening to music and drinking coffee are the sorts of everyday pleasures that can impact a person’s brain activity in ways that improve cognitive performance, including in tasks requiring concentration and memory.

That’s a finding of a new NYU Tandon School of Engineering study involving MINDWATCH, a groundbreaking brain-monitoring technology.

Developed over the past six years by NYU Tandon’s Biomedical Engineering Associate Professor Rose Faghih, MINDWATCH is an algorithm that analyzes a person’s brain activity from data collected via any wearable device that can monitor electrodermal activity (EDA). This activity reflects changes in electrical conductance triggered by emotional stress, linked to sweat responses.

In this recent MINDWATCH study, published in Nature Scientific Reports, subjects wearing skin-monitoring wristbands and brain monitoring headbands completed cognitive tests while listening to music, drinking coffee and sniffing perfumes reflecting their individual preferences. They also completed those tests without any of those stimulants.

The MINDWATCH algorithm revealed that music and coffee measurably altered subjects’ brain arousal, essentially putting them in a physiological “state of mind” that could modulate their performance in the working memory tasks they were performing.

Specifically, MINDWATCH determined the stimulants triggered increased “beta band” brain wave activity, a state associated with peak cognitive performance. Perfume had a modest positive effect as well, suggesting the need for further study.

“The pandemic has impacted the mental well-being of many people across the globe and now more than ever, there is a need to seamlessly monitor the negative impact of everyday stressors on one’s cognitive function,” said Faghih. “Right now MINDWATCH is still under development, but our eventual goal is that it will contribute to technology that could allow any person to monitor his or her own brain cognitive arousal in real time, detecting moments of acute stress or cognitive disengagement, for example. At those times, MINDWATCH could ‘nudge’ a person towards simple and safe interventions — perhaps listening to music — so they could get themselves into a brain state in which they feel better and perform job or school tasks more successfully.”

The specific cognitive test used in this study — a working memory task, called the n-back test — involves presenting a sequence of stimuli (in this case, images or sounds) one by one and asking the subject to indicate whether the current stimulus matches the one presented “n” items back in the sequence. This study employed a 1-back test — the participant responded “yes” when the current stimulus is the same as the one presented one item back — and a more challenging 3-back test, asking the same for three items back.

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Researchers tested three types of music — energetic and relaxing music familiar to the subject, as well as novel AI-generated music that reflected the subject’s tastes. Consistent with prior MINDWATCH research, familiar energetic music delivered bigger performance gains — as measured by reaction times and correct answers — than relaxing music. While AI-generated music produced the biggest gains among all three, further research is needed to confirm those results.

Drinking coffee led to notable but less-pronounced performance gains than music, and perfume had the most modest gains.

Performance gains under all stimulations tended to be higher on the 3-back tests, suggesting interventions may have the most profound effect when “cognitive load” is higher.

Ongoing experimentation by the MINDWATCH team will confirm the efficacy of the technology’s ability to monitor brain activity consistently, and the general success of various interventions in modulating that brain activity. Determining a category of generally successful interventions does not mean that any individual person will find it works for them.

The research was performed as a part of Faghih’s National Science Foundation CAREER award on the Multimodal Intelligent Noninvasive brain state Decoder for Wearable AdapTive Closed-loop arcHitectures (MINDWATCH) project. The study’s diverse dataset is available to researchers, allowing additional research on the use of the safe interventions in this study to modulate brain cognitive states.

Faghih served as the senior author for this paper. Its first author is Hamid Fekri Azgomi, who earned his Ph.D. under Faghih and is now a postdoctoral scholar of neurological surgery at the University of California San Francisco School of Medicine.

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Poor time management causes poor sleep for college students

A lack of time management skills, particularly in organization, can lead to poor sleep quality for college students according to research conducted at The University of Alabama.

Dr. Adam Knowlden, associate professor of health science with the UA College of Human Environmental Sciences, investigated time management and how it influences sleep health in full-time college students in the areas of setting goals and priorities, mechanics of time management, and preference for organization.

“College students tend to deal with lifestyle-related sleep problems,” said Knowlden. “For example, balancing academic and social obligations can be challenging for college students. Stress and anxiety also impact college students and we know that stress can impact the sleep quality college students receive by causing insomnia.”

According to Knowlden, more than 65% of college students describe their sleep quality as poor.

The study, which was recently published in the American Journal of Health Education, found the three factors associated with time management significantly influenced the overall sleep quality of college students. Knowlden reported that time management explained around 20% of the sleep quality outcomes measured.

“Among the three factors, having a preference for organization was the most crucial factor influencing sleep quality,” said Knowlden. “This suggests that individuals who prioritize and maintain an organized environment tend to experience better sleep quality.”

Knowlden, who has also conducted sleep health studies related to body composition and stress, says time management strategies should be learned and implemented prior to the start of the school year.

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“We know that there is a tradition of college students staying up late, sometimes an entire 24 hours, to study or cram for exams,” said Knowlden. “This is a tell-tale sign of the need for more focus on time management.

“However, until now, no study has looked specifically at time management to determine how much influence it has on the sleep of college students. We felt this was important to investigate because time management is something college students can work on improving.”

Knowlden recommends blocking out eight to nine hours of sleep and making it the most important appointment of the day.

“We know that during sleep is when learning takes place,” said Knowlden. “You can think of your mind like a computer. When we sleep, our brain is getting rid of information it doesn’t need, and keeping information it does need. This is why students that prioritize sleep do better academically.”

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Weight-loss drug heart benefit ‘significant’

Trial suggests Wegovy cuts risk of cardiovascular event in overweight people with heart disease by a fifth.

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Winter Covid vaccines axed for under-65s

Only those aged 65 and over or in at-risk groups should be invited for jab, say UK experts.

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5 Habits That Can Drastically Improve Your Brain Health

As crucial as our brains are to our ability to function, they don’t get nearly the attention that certain muscle groups (or even wrinkles) do. Unless we’re dealing with a serious condition, most of us don’t experience symptoms of cognitive decline until after midlife.

But brain care is self-care. Just like you brush your teeth to avoid a root canal and wear sunscreen to protect your skin, giving your noggin the TLC it deserves sooner rather than later is the best way to keep it functioning at its peak.

“It’s going to help your heart, protect you from other diseases, make you more connected to other people and more upbeat,” Dr. Gary Small, a geriatric psychiatrist, professor at the University of California, Los Angeles and author of “The Memory Bible,” told HuffPost. “You’re going to live longer and better. Who doesn’t want that?”

Whether you’re in your 20s or 60s, here are five expert-backed habits you can adopt to give your brain a leg-up:

Taking Walks With A Friend

Consistent physical exercise is one of the best things you can do for your brain health. But you don’t have to be a triathlete to reap the benefits. Research has shown that older adults who frequently engaged in “leisure walking” were less likely to develop Alzheimer’s disease than those who didn’t.

While getting your steps in can help keep your mind sharp, Smalls has a hack for getting even more cognitive juice out of your strolls: Invite a friend.

“The triple threat against Alzheimer’s disease is to take a walk with a friend. You get the aerobic exercise that’s going to help your brain, the mental stimulation of a conversation, and ― if [your friend] is empathic ― you can talk about anything that’s bothering you.”

That combination of physical exercise, social connection and stress reduction is a potent brain-booster. Whether you set a weekly walk date with a friend or call loved ones every time you hit the pavement, your brain will thank you for the company.

Meditating For 10 Minutes

Stress is the enemy of healthy brain functioning. Science has long determined that exposure to chronic stress can damage the hippocampus and impair our memory. Since life isn’t getting any less stressful anytime soon, Smalls said a good tool to combat anxiety and worry is a regular meditation practice.

“My team at UCLA did studies where they found that just 10 minutes of meditation not only improved your mood but improved your cognitive function,” he explained. “You don’t have to take a vow of silence for a month at some retreat. Just a little bit of meditation each day can make a big difference.”

The style or method of meditation doesn’t matter as much as your consistency. Find something you like ― guided visualizations, mantra chanting, simple breathing exercises ― and make actively reducing stress a part of your daily routine.

Journaling comes with a host of mental health benefits.

Mayur Kakade via Getty Images

Journaling comes with a host of mental health benefits.

Gratitude Journaling

Being a cynic isn’t just bad for your mood. It’s bad for your brain, too. Studies indicate that repetitive negative thinking is a potential marker for an increased risk of dementia and cognitive decline. Training yourself to find the silver lining by practicing gratitude can be a powerful antidote, but shifting your mindset isn’t easy. Pairing this habit with another brain-friendly practice, like writing by hand, can be a powerful one-two punch.

Jessica Fredericksen, the brain health program manager at the not-for-profit senior living and health care organization Goodwin Living, told HuffPost that writing by hand works the prefrontal cortex ― the part of the brain responsible for memory and recall. Repetitive exercises like reading aloud, simple math and writing by hand keep that part of your brain sharp.

Not a fan of journaling? Try writing letters to loved ones as another way to work your brain by combining the power of penmanship with social engagement.

“We don’t really write letters anymore,” Fredericksen said. “But a lot of people love getting mail. You obviously have that brain health activity of physically writing, but you also get that socialization and stress reduction. It’s really a positive thing to write to someone and connect.”

Keeping A Consistent Bedtime

Sleep plays a crucial role in how well our brains function. Dr. Daniel Rifkin, medical director of the Sleep Medicine Centers of Western New York and founder of the virtual sleep care network Ognomy, explained that while we’re drifting off to dreamland, our brains are hard at work consolidating memories and clearing toxins that build up when we’re awake.

“Our bodies have a lymphatic system that clears all the yucky stuff, but the brain doesn’t have that. It has sinuses where blood and cerebrospinal fluid flow through. [Researchers] discovered that when we sleep, there are certain brain cells that will shrink and swell to allow that cerebrospinal fluid to drain more easily and clear all the junk that we left in our brains during the day.”

This discovery has led Rifkin and other researchers to believe that the link between sleep deprivation and Alzheimer’s disease has a lot to do with not giving your brain enough time to clear out those toxins. Even getting just one hour less of the recommended amount of sleep every night increases your risk of dementia.

The best way to combat sleep deprivation? Keep a consistent bedtime that allows for at least seven hours of sleep.

Picking Up A New Team Sport

Learning is another key piece to healthy brain functioning. But picking up a new language or skill isn’t the only way to get the job done. If you really want to keep your brain on its toes, Frederickson recommends any social hobby that has a physical component. Whether it’s joining a yoga studio, taking a ballroom dancing course or playing pickup basketball with your friends, any activity that combines physicality, learning and social engagement is a guaranteed brain-booster.

“You’re learning something new, you’re getting physical exercise and you’re meeting new people,” she said. “We have some seniors who do senior parkour, so the possibilities are really endless.”

Humans are social creatures by nature, and research continues to back up the idea that relationships are good for our brains. One study found that meaningful social engagement with friends, family members and even strangers can reduce the loss of gray matter (the brain tissue responsible for normal day-to-day functioning) and associated cognitive decline.

So if you’re limited in what you can do physically, Frederickson said to opt for any hobby that combines learning and social interaction. Playing bridge and mah-jongg, for example, can be just as stimulating for the mind as joining a kickball team.

Improving your brain health doesn’t have to mean overhauling your life. The most important part is finding activities that you genuinely enjoy and can stick with. Integrating a few brain-friendly habits can make all the difference in how well your brain operates today, tomorrow and years down the road.

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‘Spider-like’ mitochondrial structure initiates cell-wide stress response

Often referred to as the “powerhouses of the cell,” mitochondria are well known for their role as energy suppliers, but these organelles are also critical for maintaining our overall health.Mitochondrial stress is associated with aging and age-related diseases, including neurodegeneration, but there has been a limited understanding of the molecular mechanisms behind this mitochondrial stress signaling. Now, a study by Scripps Research scientists has revealed an important step in this process.

The new study, published August 7, 2023, in the journal Nature Structural & Molecular Biology, shows how a mitochondrial protein structure is necessary to activate the cell’s integrated stress response (ISR) — a critical pathway that helps our cells maintain health. The researchers believe this mitochondrial structure, made up of a protein called DELE1, could serve as a target for future therapeutics for age-related diseases.

“Understanding the molecular details of this signaling pathway could help us potentially develop treatments for a range of diseases, such as neurodegenerative diseases, cancer and heart disease,” says first author Jie Yang, PhD, a postdoctoral fellow in the lab of Gabriel Lander at Scripps Research.

In order to maintain cellular function and health, mitochondria must continually sense and respond to stressors, such as viral infections and iron deficiency. However, their ability to do so decreases as people age.

“Just like every other part of our body, mitochondria age and become slightly less productive,” says co-author Kelsey Baron, a graduate student in the lab of Luke Wiseman at Scripps Research. “When you have this loss of mitochondrial productivity, your cells don’t have as much energy to fight different stressors, and many people believe that is a major trigger of neurodegeneration.”

One method by which mitochondria deal with stress is by activating the ISR. Prior studies have shown that the DELE1 protein is involved in activating this integrated stress response, but before now, little was known about the protein’s molecular structure. Characterizing DELE1’s structure is a key step towards understanding and treating diseases associated with mitochondrial stress.

The researchers focused on a fragment of DELE1 — the C terminus — that is known to be actively involved in initiating the ISR. When they isolated this fragment, they were surprised to find that it was much heavier than expected, which suggested that multiple copies of the protein fragment were binding together. Using electron microscopy, the team showed that this protein complex (or oligomer) was a highly symmetrical cylinder composed of eight identical fragments — in other words, an octamer.

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“It was completely unexpected that it was forming this much larger, oligomeric structure,” says study co-senior author Gabriel Lander, PhD, professor in the Department of Integrative Structural and Computational Biology at Scripps Research. “It’s kind of like two four-legged spiders whose legs are intertwined to form this flexible cylindrical structure.”

The researchers captured more than 12,000 electron microscope images of the octamer and then used algorithms to produce a three-dimensional structural model. Then, by looking at the positions of different amino acids (the building blocks of proteins) within the structure, they were able to identify which amino acids are involved in binding and assembling the octamer.

To test whether this oligomerization of DELE1 is required to activate the ISR, the researchers then introduced mutations into some of the key amino acids, which would disrupt the ability of DELE1 to bind together. When they cultured cells that contained this mutated, un-oligomerizable version of DELE1, the cells were unable to activate the ISR — suggesting that oligomerization is critical to activating this stress signaling pathway.

The next step is to find ways to use this structural information to manipulate these pathways — notably in different diseases and disorders, the researchers say.

“Knowing that this oligomerization step is a potential site of regulation gives us a platform for potential drug development,” says co-senior author Luke Wiseman, PhD, professor in the Department of Molecular medicine at Scripps Research. “We think that targeting this pathway has potential for improving outcomes in a variety of different disorders.”

As well as Jie Yang, Kelsey Baron, Luke Wiseman, and Gabriel Lander, authors of the study “DELE1 oligomerization promotes integrated stress response activation,” include Daniel E. Pride, Anette Schneemann, Wenqian Chen, and Albert S. Song of Scripps Research; and Xiaoyan Guo, Giovanni Aviles and Martin Kampmann of the University of California, San Francisco.

This study was funded by the National Institutes of Health (grants NS095892 and NS125674 and fellowship F31AG071162) and the Olson-King Endowed Skaggs Fellowship from Scripps Research.

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Mineralization of bone matrix regulates tumor cell growth

Tumor cells are known to be fickle sleeper agents, often lying dormant in distant tissues for years before reactivating and forming metastasis. Numerous factors have been studied to understand why the activation occurs, from cells and molecules to other components in the so-called tissue microenvironment.

Now, an interdisciplinary Cornell team has identified a new mechanism regulating tumor growth in the skeleton, the primary site of breast cancer metastasis: mineralization of the bone matrix, a fibrous mesh of organic and inorganic components that determines the unique biochemical and biomechanical properties of our skeleton.

The team’s paper, “Bone-Matrix Mineralization Dampens Integrin-Mediated Mechanosignalling and Metastatic Progression in Breast Cancer,” published Aug. 7 in Nature Biomedical Engineering. The co-lead authors are research associate Siyoung Choi and doctoral student Matthew Whitman.

The project is the latest collaboration between co-senior authors Claudia Fischbach, the Stanley Bryer 1946 Professor of Biomedical Engineering, and Lara Estroff, the Herbert Fisk Johnson Professor of Industrial Chemistry, both in Cornell Engineering, who together have been exploring the metastatic spread of breast cancer to bone for more than a decade.

Fischbach’s lab uses biomaterials in combination with cellular and tissue engineering approaches to understand how the tissue microenvironment regulates cancer in different contexts, while Estroff’s group specializes in biomineralization – the way biological organisms control the growth of crystals in their tissues.

“We know that cancer cells behave like seeds that need the right soil to grow, and we’re very interested in how the extracellular matrix, which is basically the material in between cells that holds everything together, affects tumor growth,” Fischbach said.

During physiological mineralization, bone mineral particles are deposited in and around collagen type I fibers. This process occurs naturally and is necessary for bone health but decreases with age – for example, due to hormonal changes as seen in women undergoing menopause. It can also result from dietary changes or chemotherapy.

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A connection between reduced bone health and the behavior of tumor cells is well-established. For example, decreased bone-mineral density has been correlated with increased risk for metastasis, and incomplete fracture healing has been shown to enhance bone metastasis. However, no one had been able to isolate which specific role bone-matrix mineralization plays in this process.

“You can’t study some these connections unless you have model systems in which you can control bone matrix properties in a defined way,” Fischbach said.

The researchers were able to create such systems by combining organic and inorganic matrix components, including collagen and the bone mineral hydroxyapatite, in a manner that mimicked physiological and pathologic mineralization. Estroff led the necessary materials synthesis and characterization techniques of the different bone matrix models, which the team then used to investigate tumor cell behavior, first in vitro and then in vivo through mouse models.

The presence of bone mineral reduced the growth of tumor cells in both settings. The presence of mineral also caused tumor cells to promote genes that were associated with better patient prognosis. These findings suggest that healthy bone matrix can reduce the risk for breast cancer skeletal metastasis.

Co-authors Matthew Paszek, associate professor in the Smith School of Chemical and Biomolecular Engineering, and Olivier Elemento, director of the Englander Institute for Precision Medicine and a professor of physiology and biophysics and of computational genomics in computational biomedicine at Weill Cornell Medicine, helped elucidate how bone matrix regulates cellular mechanosignaling, and connect the potential molecular mechanisms to patient data.

“This study basically shows for the first time that physiological interactions between mineral particles and collagen may be able to inhibit the activation of tumor cells that have spread to bone,” Fischbach said. “Now we’re broadly interested in how other cell types are influenced by varied bone-matrix mineralization. And how do mineral-dependent changes of their behavior regulate tumor cells?”

Co-authors include doctoral students Adrian Shimpi and Nicole Sempertegui; Aaron Chiou, Ph.D. ’20; Joseph Druso, Ph.D. ’16; Akanksha Verma, Ph.D. ’20; Stephanie Lux ’21; and Zhu Cheng, Ph.D. ’20.

The research was supported by the Human Frontier Science Program; the National Cancer Institute through the Center on the Physics of Cancer Metabolism; the National Institutes of Health; the Stem Cell Program of Cornell University; and the National Science Foundation.

The researchers made use of the Cornell Center for Materials Research, which is supported by the National Science Foundation’s MRSEC program; the Cornell NanoScale Facility, a member of the NSF-supported National Nanotechnology Coordinated Infrastructure; and the Cornell Biotechnology Resource Center.

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