Ask children about social media use, psychiatrists urged

Questions about technology should be routine for children assessed for mental health problems.

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9 Ways To Get Rid Of ‘The Bitch In Your Head’

We all have been paid a visit by that mean girl inside our heads—the one who tells us things like "You'll never lose the weight" or "You always make mistakes; no wonder you can't get a promotion." But would you ever say things like that to a friend? "No. It would be too hurtful," says Jacqueline Hornor Plumez, PhD, in her new book The Bitch In Your Head ($14; amazon.com). "So why would you do it to yourself?" Some people may think that voice is encouraging you to work harder, smarter, or just be plain better. "But most people are so used to self-criticism that they hardly hear The Bitch and have no idea how discouraging, demoralizing, and self-destructive she can be." Here, Plumez shares a few ways she can hold you back—and what you can do about it.

RELATED: 12 Worst Habits For Your Mental Health

How to get rid of the "You Look Fat Bitch"

Make health a priority, and don't feel bad about it

This "Bitch" makes women feel guilty about taking time for themselves, even if it's for their own health, putting them in a no-win position. A real-life example: If you don't work out, "The Bitch" says you look flabby. If you do work out, she says you are being selfish and "should" be doing other things. Be aware of this lose-lose position whenever you start to feel bad about exercising (or not exercising).

RELATED: The Benefits of Positive Thinking—and How You Can Do More of It

Foster self-acceptance

Focus on the things that you like about yourself when you look in the mirror—giving yourself a smile and a compliment. It also means not letting "The Bitch" berate you when you fall off your diet, but making a plan to avoid temptations in the future.

Take a day off

Went a little overboard on Brie during your healthy eating plan? Why not just say to yourself, "I had a bad day" instead of "I'm weak and fat and bad and bloated." Weight-loss programs that don't allow for occasional treats or "falling off the wagon" are unrealistic.

RELATED: 9 Ways to Silence Your Inner Critic

How to get rid of "The Work Bitch"

Take credit for your success, and don't be afraid to ask for more

"The Bitch" in the workplace repeatedly holds us back, convincing us to accept less than we deserve out of fear. Self-esteem and self-confidence are built by absorbing compliments and believing them, not by attributing success to luck.

RELATED: The Surprisingly Easy Trick That Can Help You Use Your Phone a Little Bit Less

If work isn't making you happy, change it

No matter what your field or level, if you have to force yourself to get out of bed each morning to go to work, something is very wrong. Don't let her tell you everyone hates their job. That simply isn't true.

Break the stress habit

Constantly checking your phone and working extremely long hours is unpleasant and exhausting, but it becomes a habit that's hard to break. People literally get addicted to the adrenaline rush, the stress, and the feeling they are needed and important. Real life begins to seem dull by comparison until the habit is tamed or broken. If you can't give yourself a free hour with your family or friends without checking messages, something is very wrong, no matter what "The Bitch" says. Schedule forty-five minutes with your phone off, and then check it for fifteen minutes—and turn it off again.

RELATED: Your Guide to Positive Thinking

How to get rid of "The Blame Bitch"

Stop wallowing in guilt

Even when you've made a mistake, torturing yourself with endless thoughts like, "You're a terrible person!â" or "You don't deserve to be forgiven!" is merely self-indulgent. If you are really sorry about something you did, find a way to make an apology. If that apology would do more damage than good, find a way to clear your conscience without inflicting pain on another person.

RELATED: 7 Self-Care Tips That Will Make You Happier This Summer

Confront denial

If "The Bitch" is whispering, "They're making a big deal about nothing" you're probably in denial. And denial usually makes the problem bigger. Often an honest apology can help heal the wounds you've created, no matter what they are. You might not be forgiven, but at least you have tried to take ownership of the problem and make amends.

Regain your pride

If you want to be proud of yourself, do something that makes you proud. That can start with admitting your mistakes and making amends to the person you hurt—including yourself. Learn from your mistakes and live a life that gives you healthy pleasure and pride. And don't ever let "The Bitch" say you don't deserve that.

RELATED: 7 Strategies to Love the Way You Look

Want more? Follow @dr_plumez on Twitter.

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Your Guide to Positive Thinking

Recently at a party, I was introduced to a woman who looked vaguely familiar. When I said "nice to meet you," she coolly reminded me that we had already met—twice. I stuttered an apology and ran off to greet an imaginary friend I suddenly "spotted."

You're an idiot, I told myself. At home later that night, I beat myself up some more. "Who cares what she thinks, let it go," said my husband. But I couldn't stop chiding myself. Stupid, stupid, stupid!

RELATED: 9 Ways to Silence Your Inner Critic

When it comes to self-criticism, women are ruthless. For many of us, this self trash-talk seems to run in a continuous loop:

  • Ugh, look at those humongous thighs. No skinny jeans for you!
  • I'm the worst mother ever; how could I have snapped at my kids like that?
  • I may never work again after I blew that meeting.

What is most worrying, says Brené Brown, PhD, a research professor at the University of Houston Graduate College of Social Work and author of The Gifts Of Imperfection, "is that we talk to ourselves in ways we would never, ever consider talking to someone else."

It's hard to find a female who doesn't do it. Consider this quote from someone you've probably seen on the big screen: "You think, 'Why would anyone want to see me again in a movie?' And I don't know how to act anyway, so why am I doing this?"

RELATED: Here’s How Feeling Grateful Can Improve Your Life

Who uttered this little self-negating gem—some starlet on a low-budget horror film? Nope: It was Meryl Streep.

Why are we so hard on ourselves? Brown thinks one reason is the idea that "if I cut myself down, it will somehow move me to engage in better behaviors." But research shows just the opposite is true.

It's at least some comfort that we're biologically programmed to do this. Louann Brizendine, MD, a neuropsychologist at the University of California, San Francisco and author of The Female Brain, says there is a part of our brain called the anterior cingulate cortex, which she dubs the "worrywart center."

RELATED: The Benefits of Positive Thinking—and How You Can Do More of It

It's wired to remember negative moments most keenly, which is your brain's way of teaching you not to do something potentially harmful again. As it happens, it's larger in women than in men.

Of course, guys are self-critical, too. "But I think men can 'feel the fear and do it anyway,'" says Amy Johnson, PhD, a psychologist and life coach, "whereas women hear that critical voice and believe it." This practice is so pervasive among women that cutting ourselves down has actually become the way we bond. Last year, researchers at the University of Wisconsin and Northwestern University found that 90 percent of the college-age women they studied engaged in "fat talk"—going on with friends about how "fat" they were, regardless of their actual size.

Valerie Young, EdD, author of The Secret Thoughts of Successful Women, offers a few reasons why we're such relentless perfectionists with ourselves. "On some level, we know that we're being held to a higher standard in the workplace," she says. "And most of us grew up thinking it's our job to please everyone; so if someone isn't happy, it must be something that you've done, or haven't done."

RELATED: What Does It Really Mean to Be Happy? 6 Experts Explain

She points to research by Stanford psychology professor Carol Dweck, PhD, that found that boys receive eight times more criticism than girls. "Boys grow up more resilient to criticism because they heard more of it—they tend to razz each other more too." Meanwhile, she adds, girls tend to internalize criticism. "So if someone isn't happy, it must be something that you've done. This can set up a pattern of self-blame."

Not that a little self-criticism is all bad: It can be a reality check and may fire us up to perform better (which can make us more successful) or strive to be better people (which makes us happier). But there is a vast difference between "I need to work out more," which sparks your motivation, and "I'm a jiggly blob"—which just makes you want to sit on the couch.

The problem with cranking up the self-criticism, says Tamar E. Chansky, PhD, a Philadelphia psychologist and author of Freeing Yourself From Anxiety, "is that it gets us worked up about the wrong things. If we weren't so distracted about how we'd ruined everything, we might see that there are some small ways that we could have improved."

RELATED: Carrie Dorr Reveals the One Thing She Did to Finally Stop Focusing on the Negative

And the longer self trash-talk goes unchecked, the worse the implications can be. Multiple studies have shown that having a nitpicky inner voice can cause your stress levels to skyrocket and even lead to depression. Happily, there are many ways to muzzle that inner critic for good.

When we're beating ourselves up, a tiny blunder is inflated into an epic typhoon of failure. So the next time a negative thought intrudes, take a few deep breaths and then "quickly narrow it down and put your problems into the smallest box possible," Chansky says. "If you think you screwed up in a meeting, instead of saying, 'I'm an idiot; I ruined my career,' say, 'Man, I used a poor choice of words.' Visualizing that box can really help."

Seeing a tiny box in your mind shows the actual size of the problem and helps you feel more confident that you can take it on.

RELATED: Carrie Dorr’s Tips to Increase Stillness in Your Life

Try the power of possible thinking

"We feel a lot of pressure to turn it all around and make it positive," Chansky says. "But research has found that when you're down and out and force yourself to say positive things to yourself, you end up feeling worse." That's because our internal lie detector goes off.

She suggests a technique called possible thinking, which involves reaching for neutral thoughts about the situation and naming the facts. "I'm a fat cow" becomes "I'd like to lose 10 pounds. I know how to do it." The facts give you a lot more choices and directions you can go in.

Ask yourself if you're really so guilty

Let's say in a meeting you blurt out that your Spanx are too tight. You think, I've just made the biggest fool of myself. Challenge your version of the story: Did everyone really recoil in horror, or were most of them actually tapping on their BlackBerrys under the table?

"Make the choice to be kind to yourself by questioning your initial thoughts, which is key to slowing down that voice," Johnson says. The more follow-ups you ask yourself, the more you dilute the shameful moment.

RELATED: 9 Ways To Get Rid Of 'The Bitch In Your Head'

Put a better spin on things

A simple semantic tweak can actually change your outlook, Chansky says. Instead of telling yourself, "I'm so disorganized, I'll never get anything done," train yourself to say, "I'm having a thought that I'm not going to get it done." Rather than, "Ugh, I look tired and worn-out," sub in "I'm feeling like I look tired and worn out right now."

It may sound silly, but this little change of wording gives you distance and reminds you that your low self-esteem moment is just that: a moment. It's not the final word of what's going on in your life.

"I always tell people that saying, 'Boy, did I feel stupid,' rather than 'I am so stupid' may seem like a nuance, but there's a significant difference," Young adds, because the former describes how you feel, not who you are.

Ask: what would my best friend say?

A quick way to puncture nasty self-talk is to think of someone you trust and imagine what she would say to you. "Which is probably, 'Oh please, was it really that bad?'" notes Chansky. "Did you really ruin your career in the meeting?" Another rule: If you wouldn't say it to your friend, don't say it to yourself. You would never—at least, we hope you would never—call your friend a "total slob" for dribbling tomato sauce on her blouse.

It's hard to take that inner voice seriously when you call it The Nag. ("Here comes The Nag again.") Brown calls hers The Gremlin. Chansky prefers The Perfectionist. "Naming it something goofy adds a bit of levity, " she says, "which helps break through the emotional hold that anxiety has on you. Over time, this short circuits the whole anxious cycle."

…While you're at it, give your rants a name, too

Johnson likes to call these inner harangues "stories." "I love calling some tirade the 'my friends are better than me' story, or the 'I don't get enough done' story," she says. "Instead of feeling like it's some kind of valid feedback, this highlights how consistent the stories are. We have pretty much the same thoughts today that we had yesterday, which should clue us in to the fact that they're habits, not necessarily truths."

Pick up the phone

Shame only works if we keep it secret, Brown says. "So if I get in the car after a party and thought I said something stupid, I pick up the phone and say, 'OK, I'm in a total shame downward spiral—here's what happened.'" She laughs. "At that moment, you've basically cut shame off at the knees. So find the courage to do the counterintuitive thing and tell someone what happened—invariably those conversations end with laughter."

Embrace your imperfections

It's enormously freeing (not to mention a huge stress reducer) to stop holding yourself to insanely high standards.

"Perfectionism is so destructive," Brown says. "I've interviewed CEOs and award-winning athletes, and not once in twelve years did I ever hear someone say, 'I achieved everything I have because I am a perfectionist.' Never!" What she hears instead? They credit their success to a willingness to mess up and move on.

So relax your standards just a little. If you give yourself the same empathy you'd show a friend, it will be so much easier to take on The Nag, and win.

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Turn Your Bedroom Into a Sleep Haven

It's the cardinal rule of sleep hygiene: Your bedroom should be a calming, comfortable haven—designated for sleep and sex only. The more clutter and distractions you're up against at night, the harder it will be to transition into sleep.

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Supercomputers help supercharge protein assembly

Using proteins derived from jellyfish, scientists assembled a complex sixteen protein structure composed of two stacked octamers by supercharging alone. This research could be applied to useful technologies such as pharmaceutical targeting, artificial energy harvesting, ‘smart’ sensing and building materials, and more. Computational modeling through XSEDE allocations on Stampede2 (TACC) and Comet (SDSC) refined measurements of structure.

Red blood cells are amazing. They pick up oxygen from our lungs and carry it all over our body to keep us alive. The hemoglobin molecule in red blood cells transports oxygen by changing its shape in an all-or-nothing fashion. Four copies of the same protein in hemoglobin open and close like flower petals, structurally coupled to respond to each other. Using supercomputers, scientists are just starting to design proteins that self-assemble to combine and resemble life-giving molecules like hemoglobin. The scientists say their methods could be applied to useful technologies such as pharmaceutical targeting, artificial energy harvesting, ‘smart’ sensing and building materials, and more.

A science team did this work by supercharging proteins, which means that they changed the subunits of proteins, the amino acids, to give the proteins an artificially high positive or negative charge. Using proteins derived from jellyfish, the scientists were able to assemble a complex sixteen protein structure composed of two stacked octamers by supercharging alone, findings that were reported in January of 2019 in the journal Nature Chemistry.

The team then used supercomputer simulations to validate and inform these experimental results. Supercomputer allocations on Stampede2 at the Texas Advanced Computing Center (TACC) and Comet at the San Diego Supercomputer Center (SDSC) were awarded to the researchers through XSEDE, the Extreme Science and Engineering Discovery Environment funded by the National Science Foundation (NSF).

“We found that by taking proteins that don’t normally interact with each other, we can make copies that are either highly positively or highly negatively charged,” said study co-author Anna Simon, a postdoctoral researcher in the Ellington Lab of UT Austin. “Combining the highly positively and negatively charged copies, we can make the proteins assemble into very specific structured assemblies,” Simon said. The scientists call their strategy ‘supercharged protein assembly,’ where they drive defined protein interactions by combining engineered supercharged variants.

“We exploited a very well-known and basic principle from nature, that opposite charges attract,” added study co-author Jens Glaser. Glaser is an assistant research scientist in the Glotzer Group, Department of Chemical Engineering at the University of Michigan. “Anna Simon’s group found that when they mix these charged variants of green fluorescent protein, they get highly ordered structures. That was a real surprise,” Glaser said.

The stacked octamer structure looks like a braided ring. It’s composed of 16 proteins — two intertwined rings of eight that interact in very specific, discreet patches. “The reason why it’s so hard to engineer proteins that interact synthetically is that making these interacting patches and having them all line up right such that they’ll allow the proteins to assemble into bigger, regular structures is really hard,” explained Simon. They got around the problem by adding many positive and negative charges to engineer variants of green fluorescent protein (GFP), a well-studied ‘lab mouse’ protein derived from the Aequorea victoria jellyfish.

The positively charged protein, which they called cerulean fluorescent protein (Ceru) +32, had additional opportunities to interact with the negatively charged protein GFP -17. “By giving these proteins all these opportunities, these different places where they could potentially interact, they were able to choose the right ones,” Simon said. “There were certain patterns and interactions that were there, available, and energetically favored, that we didn’t necessarily predict beforehand that would allow them to assemble into these specific shapes.”

To get the engineered charged fluorescent proteins, Simon and co-authors Arti Pothukuchy, Jimmy Gollihar, and Barrett Morrow encoded their genes, including a chemical tag used for purification on portable pieces of DNA called plasmids in E. coli, then harvested the tagged protein that E. coli grew. The scientists mixed the proteins together. They initially thought the proteins might just interact to form large, irregularly structured clumps. “But then, what we kept on seeing was this weird, funny peak around 12 nanometers, that was a lot smaller than a big clump of protein, but significantly bigger than the single protein,” Simon said.

They measured the size of the particles that formed using a Zetasizer instrument at the Texas Materials Institute of UT Austin, and verified that the particles contained both cerulean and GFP proteins Förster Resonance Energy Transfer (FRET), which measures the energy transfer between different colored fluorescent proteins produce fluorescence in response to different energies of light to see if they are close together. Negative stain electron microscopy identifed the specific structure of the particles, conducted by the group of David Taylor, assistant professor of molecular biosciences at UT Austin. It showed that the 12 nm particle consisted of a stacked octamer composed of sixteen proteins. “We found that they were these beautifully shaped flower-like structures,” Simon said. Co-author Yi Zhou from Taylor’s group of UT Austin increased the resolution even further using cryo-electron microscopy to reveal atomic-level details of the stacked octamer.

Computational modeling refined the measurements of how the proteins were arranged into a clear picture of the beautiful, flower-like structure, according to Jens Glaser. “We had to come up with a model that was complex enough to describe the physics of the charged green fluorescent proteins and present all the relevant atomistic details, yet was efficient enough to allow us to simulate this on a realistic timescale. With a fully atomistic model, it would have taken us over a year to get a single simulation out of the computer, however fast the computer was,” Glaser said.

They simplified the model by reducing the resolution without sacrificing important details of the interactions between proteins. “That’s why we used a model where the shape of the protein is exactly represented by a molecular surface, just like the one that’s measured from the crystallographic structure of the protein,” Glaser added.

“What really helped us turn this around and improve what we were able to get out of our simulations was the cryo-EM data,” said Vyas Ramasubramani, a graduate student in chemical engineering at the University of Michigan. “That’s what really helped us find the optimal configuration to put into these simulations, which then helped us validate the stability arguments that we were making, and hopefully going forward make predictions about ways that we can destabilize or modify this structure,” Ramasubramani said.

The scientists required lots of compute power to do the calculations on the scale that they wanted.

“We used XSEDE to basically take these huge systems, where you have lots of different pieces interacting with each other, and calculate all of this at once so that when you start moving your system forward through some semblance of time, you could get an idea for how it was going to evolve on somewhat real timescales,” Ramasubramani said. “If you tried to do the same kind of simulation that we did on a laptop, it would have taken months if not years to really approach understanding whether or not some sort of structure would be stable. For us, not being able to use XSEDE, where you could use essentially 48 cores, 48 compute units all at once to make these calculations highly parallel, we would have been doing this much slower.”

The Stampede2 supercomputer at the TACC contains 4,200 Intel Knights Landing and 1,736 Intel Skylake X compute nodes. Each Skylake node has 48 cores, the basic unit of a computer processor. “The Skylake nodes of the Stampede2 supercomputer were instrumental in achieving the performance that was necessary to compute these electrostatic interactions that act between the oppositely-charged proteins in an efficient manner,” Glaser said. “The availability of the Stampede2 supercomputer was at just the right point in time for us to perform these simulations.”

Initially, the science team tested their simulations on the Comet system at the SDSC. “When we were first figuring out what kind of model to use and whether this simplified model would give us reasonable results, Comet was a great place to try these simulations,” Ramasubramani said. “Comet was a great testbed for what we were doing.”

Looking at the bigger scientific picture, the scientists hope that this work advances understanding of why so many proteins in nature will oligomerize, or join together to form more complex and interesting structures.

“We showed that there doesn’t need to be a very specific, pre-distinguished set of plans and interactions for these structures to form,” Simon said. “This is important because it means that maybe, and quite likely we can take other sets of molecules that we want to make oligomerize and generate both positively charged and negatively charged variants, combine them, and have specifically ordered structures for them.”

Natural biomaterials like bone, feathers, and shells can be tough yet lightweight. “We think supercharged protein assembly is an easier way to develop the kind of materials that have exciting synthetic properties without having to spend so much time or having to know exactly how they’re going to come together beforehand,” Simon said. “We think that will accelerate the ability to engineer synthetic materials and for discovery and exploration of these nanostructured protein materials.”

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Gastrointestinal complaints in children could signal future mental health problem

A Columbia University study has found that adversity early in life is associated with increased gastrointestinal symptoms in children that may have an impact on the brain and behavior as they grow to maturity.

The study was published online March 28 in the journal Development and Psychopathology.

“One common reason children show up at doctors’ offices is intestinal complaints,” said Nim Tottenham, a professor of psychology at Columbia and senior author on the study. “Our findings indicate that gastrointestinal symptoms in young children could be a red flag to primary care physicians for future emotional health problems.”

Scientists have long noted the strong connection between the gut and brain. Previous research has demonstrated that a history of trauma or abuse has been reported in up to half of adults with irritable bowel syndrome (IBS), at a prevalence twice that of patients without IBS.

“The role of trauma in increasing vulnerability to both gastrointestinal and mental health symptoms is well established in adults but rarely studied in childhood,” said study lead author Bridget Callaghan, a post-doctoral research fellow in Columbia’s psychology department. In addition, she said, animal studies have demonstrated that adversity-induced changes in the gut microbiome — the community of bacteria in the body that regulates everything from digestion to immune system function-influence neurological development, but no human studies have done so.

“Our study is among the first to link disruption of a child’s gastrointestinal microbiome triggered by early-life adversity with brain activity in regions associated with emotional health,” Callaghan said.

The researchers focused on development in children who experienced extreme psychosocial deprivation due to institutional care before international adoption. Separation of a child from a parent is known to be a powerful predictor of mental health issues in humans. That experience, when modeled in rodents, induces fear and anxiety, hinders neurodevelopment and alters microbial communities across the lifespan.

The researchers drew upon data from 115 children adopted from orphanages or foster care on or before approximately they were 2 years old, and from 229 children raised by a biological caregiver. The children with past caregiving disruptions showed higher levels of symptoms that included stomach aches, constipation, vomiting and nausea.

From that sample of adoptees, the researchers then selected eight participants, ages 7 to 13, from the adversity exposed group and another eight who’d been in the group raised by their biological parents. Tottenham and Callaghan collected behavioral information, stool samples and brain images from all the children. They used gene sequencing to identify the microbes present in the stool samples and examined the abundance and diversity of bacteria in each participant’s fecal matter.

The children with a history of early caregiving disruptions had distinctly different gut microbiomes from those raised with biological caregivers from birth. Brain scans of all the children also showed that brain activity patterns were correlated with certain bacteria. For example, the children raised by parents had increased gut microbiome diversity, which is linked to the prefrontal cortex, a region of the brain known to help regulate emotions.

“It is too early to say anything conclusive, but our study indicates that adversity-associated changes in the gut microbiome are related to brain function, including differences in the regions of the brain associated with emotional processing,” says Tottenham, an expert in emotional development.

More research is needed, but Tottenham and Callaghan believe their study helps to fill in an important gap in the literature.

“Animal studies tell us that dietary interventions and probiotics can manipulate the gut microbiome and ameliorate the effects of adversity on the central nervous system, especially during the first years of life when the developing brain and microbiome are more plastic,” Callaghan says. “It is possible that this type of research will help us to know if and how to best intervene in humans, and when.”

Callaghan and Tottenham are currently working on a larger-scale study with 60 children in New York City to see if their findings can be replicated. They expect the results later this year.

Story Source:

Materials provided by Columbia University. Note: Content may be edited for style and length.

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Health24.com | Is the new ‘fasting’ diet trend healthy?

Tipping the scales at 233 pounds (nearly 106kg), Charles Joy realised he needed to make some changes.

The 28-year-old Louisville, Kentucky, native already had tried many diet plans to varying degrees of success. In 2013, he lost more than 100 pounds (around 45kg) through exercise and diet. But afterward, his weight slowly began to creep back up.

In 2017, Joy decided to try time-restricted eating, consuming all his meals within an eight-to 10-hour window each day. The pounds melted away. Today, he weighs 183 pounds (around 83kg).

“It’s working much better, because it’s so flexible,” Joy said. “With calorie restriction, you have to plan out everything, and I was never satisfied. Now I don’t even think about food until the afternoon.”

Fasting can be healthy

Time-restricted eating is one variation of a hot diet trend that also includes intermittent fasting. According to Krista Varady, an associate professor of nutrition at the University of Illinois at Chicago, there are several types of intermittent fasting, including one meal per day, the 5/2 method, which involves five feast days and two days with restricted calories, and alternate-day fasting.

Fasting is nothing new. For a month every year, practicing Muslims celebrate Ramadan by fasting from sunrise to sunset, and it’s a part of many other major religious traditions. But is it healthy and effective to restrict eating or fast on a regular basis?

It can be, said Varady, who said she has run more than a dozen clinical trials on alternate-day fasting and one on time-restricted eating.

In a 2017 JAMA Internal Medicine trial, Varady and her colleagues showed alternate-day fasting was just as effective as daily calorie restriction for losing weight and maintaining the loss.

“With alternate-day fasting, people typically lose 3 to 8% of their body weight over three to 12 months,” Varady said. And it can work with both low- and high-fat diets.

No caloric restriction

Weight loss is not the only benefit. In a 2009 study, most of the study participants also saw reductions in the so-called “bad” LDL cholesterol and in blood pressure. Other studies show decreases in insulin resistance, which is associated with an increased risk of Type 2 diabetes. And diabetes is a risk factor for heart disease.

Alternate-day fasting works, at least in part, because people wind up consuming less food overall.

But those who use time-restricted eating can lose weight without restricting caloric intake, said Dr Satchidananda Panda, a professor and researcher at the Salk Institute for Biological Studies in La Jolla, California. He also wrote a book about time-restricted eating.

“The science and the benefits of time-restricted eating are very different from those of other forms of fasting,” Panda said.

According to Panda, time-restricted eating is based on the science of circadian rhythms, which control every hormone.

Younger hearts

In a 2012 study, Panda and his team split mice into two groups. One ate all the sugary, fatty foods they wanted during a 24-hour period. The other group had the same sorts of foods but were only allowed to eat during an eight-hour daily window. Both groups consumed the same number of calories, but the mice that ate round-the-clock became fat and sick while those on a time-restricted diet did not.

Panda also has shown that fruit flies placed on a time-restricted eating plan have hearts that appear to be 20 to 30% younger than their age would suggest. Fruit fly hearts and human hearts are similar, so Panda believes it’s reasonable to conclude humans might benefit in the same way.

“It works by slightly reducing ATP producing proteins of mitochondria in the heart and keeping the mitochondria healthy, which reduces oxidative stress,” Panda said, noting that time-restricted eating gives the body time to repair itself. “Most of our studies are showing that the effect is on multiple organs and on the central nervous system. It’s a positive feedback loop.”

Low cholesterol and blood pressure

Panda hopes to continue his research, and find out whether the health benefits seen in animal studies hold true for humans. Data collected from his smartphone app, myCircadianClock, could be key. The app helps people track when they eat, sleep, exercise and take supplements and medications.

“We send them push notifications asking them what improvement they are seeing,” Panda said.

In most of Panda’s studies, people eat their first meal between 8am and 10am but Charles Joy typically waits until 4pm to break his fast. Joy’s doctor initially was concerned by the diet, but Joy felt vindicated by his low cholesterol and blood pressure readings. He has no plans to change things up anytime soon.

“I’ve been obese and super-unhealthy pretty much my entire life, the biggest guy in school,” Joy said. “This feels great, and I want to keep it going as long as I can.”

Image credit: iStock

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Need to increase diversity within genetic data sets

Polygenic scores can predict a person’s risk for conditions like coronary artery disease, breast cancer, and type 2 diabetes (T2D) with great accuracy, even in patients who lack common warning signs. This new genome analysis tool holds promise for physicians, who may be able to intervene earlier to help prevent common disease for at-risk individuals.

According to a new study, however, polygenic scores developed by studying Europeans do a better job at predicting disease risk for people of European ancestry than for those of other ancestries.

Researchers from the Broad Institute of MIT and Harvard and Massachusetts General Hospital (MGH) led a team that used large-scale genetic data from UK Biobank to develop prediction scores for height, body mass index, T2D, and certain other traits and diseases.

The researchers found that polygenic scores, calculated based on data from UK Biobank, had a 4.5 times higher prediction accuracy for people of European ancestry than those of African ancestry, and two times higher accuracy than those of East Asian ancestry.

“From a clinical context, this means that current polygenic scores are significantly better in predicting the risk of common diseases for people of European ancestry than those of African ancestry,” said Alicia Martin, the lead author of the study and an affiliate of the Program in Medical and Population Genetics and the Stanley Center for Psychiatric Research at the Broad Institute.

Martin, who is now an instructor in investigation at MGH, started this work while she was a postdoctoral researcher in the lab of Mark Daly, institute member and co-director of the Program in Medical and Population Genetics at the Broad Institute.

These findings are published in Nature Genetics.

With advances in genome sequencing technology, studies in people of European ancestry have grown rapidly in the last few years, while the proportion of non-Europeans in these genomic studies have stagnated since 2014, the authors report. As of 2016, 80 percent of participants in genetic studies are of European descent, even though Europeans constitute only 16 percent of the world population.

UK Biobank is one of the largest publicly available genetic data sets. It contains information for half a million people, about 94 percent of whom are of European ancestry. Fewer than 10 percent are of African, South Asian, East Asian, and Hispanic or Latino ancestry.

However, Martin and her team also developed separate polygenic scores using data from the BioBank Japan Project, an East Asian data set, and found that scores calculated from this data set were almost 50 percent more accurate in predicting disease risk for East Asians than scores based on UK Biobank data.

“This further confirms that risk predictors are more precise if they are drawn from genetic data derived from a similar ancestry,” Martin said. “It is crucial that researchers should recruit more minority populations in future genetic studies and also make data from such studies accessible and open. Failure to do this will lead to further inequities in our healthcare system.”

In recent years, Sekar Kathiresan, an institute member and director of the Cardiovascular Disease Initiative at the Broad Institute, and his colleagues have advanced research in polygenic scoring, increasing their predictive power tremendously, and they are working to implement clinically meaningful risk predictors.

“Though health disparities are currently related to social determinants of health rather than genetic testing, it will be important for the biomedical community to ensure that all ethnic groups have access to genetic risk prediction of comparable quality,” said Kathiresan, who is also director of the Center for Genomic Medicine at MGH and a professor of medicine at Harvard Medical School. “This will require undertaking or expanding large genomic studies in non-European ethnic groups.”

This study was funded by the National Institutes of Health.

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66-million-year-old deathbed linked to dinosaur-killing meteor

The beginning of the end started with violent shaking that raised giant waves in the waters of an inland sea in what is now North Dakota.

Then, tiny glass beads began to fall like birdshot from the heavens. The rain of glass was so heavy it may have set fire to much of the vegetation on land. In the water, fish struggled to breathe as the beads clogged their gills.

The heaving sea turned into a 30-foot wall of water when it reached the mouth of a river, tossing hundreds, if not thousands, of fresh-water fish — sturgeon and paddlefish — onto a sand bar and temporarily reversing the flow of the river. Stranded by the receding water, the fish were pelted by glass beads up to 5 millimeters in diameter, some burying themselves inches deep in the mud. The torrent of rocks, like fine sand, and small glass beads continued for another 10 to 20 minutes before a second large wave inundated the shore and covered the fish with gravel, sand and fine sediment, sealing them from the world for 66 million years.

This unique, fossilized graveyard — fish stacked one atop another and mixed in with burned tree trunks, conifer branches, dead mammals, mosasaur bones, insects, the partial carcass of a Triceratops, marine microorganisms called dinoflagellates and snail-like marine cephalopods called ammonites — was unearthed by paleontologist Robert DePalma over the past six years in the Hell Creek Formation, not far from Bowman, North Dakota. The evidence confirms a suspicion that nagged at DePalma in his first digging season during the summer of 2013 — that this was a killing field laid down soon after the asteroid impact that eventually led to the extinction of all ground-dwelling dinosaurs. The impact at the end of the Cretaceous Period, the so-called K-T boundary, exterminated 75 percent of life on Earth.

“This is the first mass death assemblage of large organisms anyone has found associated with the K-T boundary,” said DePalma, curator of paleontology at the Palm Beach Museum of Natural History in Florida and a doctoral student at the University of Kansas. “At no other K-T boundary section on Earth can you find such a collection consisting of a large number of species representing different ages of organisms and different stages of life, all of which died at the same time, on the same day.”

In a paper to appear next week in the journal Proceedings of the National Academy of Sciences, he and his American and European colleagues, including two University of California, Berkeley, geologists, describe the site, dubbed Tanis, and the evidence connecting it with the asteroid or comet strike off Mexico’s Yucatan Peninsula 66 million years ago. That impact created a huge crater, called Chicxulub, in the ocean floor and sent vaporized rock and cubic miles of asteroid dust into the atmosphere. The cloud eventually enveloped Earth, setting the stage for Earth’s last mass extinction.

“It’s like a museum of the end of the Cretaceous in a layer a meter-and-a-half thick,” said Mark Richards, a UC Berkeley professor emeritus of earth and planetary science who is now provost and professor of earth and space sciences at the University of Washington.

Richards and Walter Alvarez, a UC Berkeley Professor of the Graduate School who 40 years ago first hypothesized that a comet or asteroid impact caused the mass extinction, were called in by DePalma and Dutch scientist Jan Smit to consult on the rain of glass beads and the tsunami-like waves that buried and preserved the fish. The beads, called tektites, formed in the atmosphere from rock melted by the impact.

Tsunami vs. seiche

Richards and Alvarez determined that the fish could not have been stranded and then buried by a typical tsunami, a single wave that would have reached this previously unknown arm of the Western Interior Seaway no less than 10 to 12 hours after the impact 3,000 kilometers away, if it didn’t peter out before then. Their reasoning: The tektites would have rained down within 45 minutes to an hour of the impact, unable to create mudholes if the seabed had not already been exposed.

Instead, they argue, seismic waves likely arrived within 10 minutes of the impact from what would have been the equivalent of a magnitude 10 or 11 earthquake, creating a seiche (pronounced saysh), a standing wave, in the inland sea that is similar to water sloshing in a bathtub during an earthquake. Though large earthquakes often generate seiches in enclosed bodies of water, they’re seldom noticed, Richards said. The 2011 Tohoku quake in Japan, a magnitude 9.0, created six-foot-high seiches 30 minutes later in a Norwegian fjord 8,000 kilometers away.

“The seismic waves start arising within nine to 10 minutes of the impact, so they had a chance to get the water sloshing before all the spherules (small spheres) had fallen out of the sky,” Richards said. “These spherules coming in cratered the surface, making funnels — you can see the deformed layers in what used to be soft mud — and then rubble covered the spherules. No one has seen these funnels before.”

The tektites would have come in on a ballistic trajectory from space, reaching terminal velocities of between 100 and 200 miles per hour, according to Alvarez, who estimated their travel time decades ago.

“You can imagine standing there being pelted by these glass spherules. They could have killed you,” Richards said. Many believe that the rain of debris was so intense that the energy ignited wildfires over the entire American continent, if not around the world.

“Tsunamis from the Chicxulub impact are certainly well-documented, but no one knew how far something like that would go into an inland sea,” DePalma said. “When Mark came aboard, he discovered a remarkable artifact — that the incoming seismic waves from the impact site would have arrived at just about the same time as the atmospheric travel time of the ejecta. That was our big breakthrough.”

At least two huge seiches inundated the land, perhaps 20 minutes apart, leaving six feet of deposits covering the fossils. Overlaying this is a layer of clay rich in iridium, a metal rare on Earth, but common in asteroids and comets. This layer is known as the K-T, or K-Pg boundary, marking the end of the Cretaceous Period and the beginning of the Tertiary Period, or Paleogene.

Iridium

In 1979, Alvarez and his father, Nobelist Luis Alvarez of UC Berkeley, were the first to recognize the significance of iridium that is found in 66 million-year-old rock layers around the world. They proposed that a comet or asteroid impact was responsible for both the iridium at the K-T boundary and the mass extinction.

The impact would have melted the bedrock under the seafloor and pulverized the asteroid, sending dust and melted rock into the stratosphere, where winds would have carried them around the planet and blotted out the sun for months, if not years. Debris would have rained down from the sky: not only tektites, but also rock debris from the continental crust, including shocked quartz, whose crystal structure was deformed by the impact.

The iridium-rich dust from the pulverized meteor would have been the last to fall out of the atmosphere after the impact, capping off the Cretaceous.

“When we proposed the impact hypothesis to explain the great extinction, it was based just on finding an anomalous concentration of iridium — the fingerprint of an asteroid or comet,” said Alvarez. “Since then, the evidence has gradually built up. But it never crossed my mind that we would find a deathbed like this.”

Key confirmation of the meteor hypothesis was the discovery of a buried impact crater, Chicxulub, in the Caribbean and off the coast of the Yucatan in Mexico, that was dated to exactly the age of the extinction. Shocked quartz and glass spherules were also found in K-Pg layers worldwide. The new discovery at Tanis is the first time the debris produced in the impact was found along with animals killed in the immediate aftermath of the impact.

“And now we have this magnificent and completely unexpected site that Robert DePalma is excavating in North Dakota, which is so rich in detailed information about what happened as a result of the impact,” Alvarez said. “For me, it is very exciting and gratifying!”

Tektites

Jan Smit, a retired professor of sedimentary geology from Vrije Universiteit in Amsterdam in The Netherlands who is considered the world expert on tektites from the impact, joined DePalma to analyze and date the tektites from the Tanis site. Many were found in near perfect condition embedded in amber, which at the time was pliable pine pitch.

“I went to the site in 2015 and, in front of my eyes, he (DePalma) uncovered a charred log or tree trunk about four meters long which was covered in amber, which acted as sort of an aerogel and caught the tektites when they were coming down,” Smit said. “It was a major discovery, because the resin, the amber, covered the tektites completely, and they are the most unaltered tektites I have seen so far, not 1 percent of alteration. We dated them, and they came out to be exactly from the K-T boundary.”

The tektites in the fishes’ gills are also a first.

“Paddlefish swim through the water with their mouths open, gaping, and in this net, they catch tiny particles, food particles, in their gill rakers, and then they swallow, like a whale shark or a baleen whale,” Smit said. “They also caught tektites. That by itself is an amazing fact. That means that the first direct victims of the impact are these accumulations of fishes.”

Smit also noted that the buried body of a Triceratops and a duck-billed hadrosaur proves beyond a doubt that dinosaurs were still alive at the time of the impact.

“We have an amazing array of discoveries which will prove in the future to be even more valuable,” Smit said. “We have fantastic deposits that need to be studied from all different viewpoints. And I think we can unravel the sequence of incoming ejecta from the Chicxulub impact in great detail, which we would never have been able to do with all the other deposits around the Gulf of Mexico.”

“So far, we have gone 40 years before something like this turned up that may very well be unique,” Smit said. “So, we have to be very careful with that place, how we dig it up and learn from it. This is a great gift at the end of my career. Walter sees it as the same.”

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New plant breeding technologies for food security

An international team, including researchers from the University of Göttingen, argues in a perspective article recently published in Science that new plant breeding technologies can contribute significantly to food security and sustainable development. Genome editing techniques in particular, such as CRISPR/Cas, could help to make agriculture more productive and environmentally friendly. The researchers advocate the responsible use and support of these new technologies.

“Plant breeding and other agricultural technologies have contributed considerably to hunger reduction during the last few decades,” says Matin Qaim, an agricultural economist at the University of Göttingen and one of the article’s authors. But the resulting high intensity in the use of agrochemicals has also caused serious environmental problems. Future technologies need to reduce the negative environmental footprint and make agriculture more resilient to climate stress. Predictions suggest that small farms in Africa and Asia will suffer especially from the effects of climate change.

“Genome editing allows us to develop crop plants that are more resistant to pests and diseases and more tolerant to drought and heat,” says Shahid Mansoor from the National Institute for Biotechnology and Genetic Engineering in Pakistan. This can help to reduce crop losses and chemical pesticide sprays. In genome editing, certain DNA sequences are changed or “switched off” in a very precise way without foreign genes being introduced. Hence, genome-edited crops are different from transgenic genetically modified organisms (GMOs). “The new methods are already being used in various cereals and also to improve neglected food crops such as pulses or local vegetables,” Mansoor explains.

“We should be careful not to repeat the mistakes that were made with GMOs,” says Qaim. “The limited public acceptance and the high regulatory hurdles for transgenic GMOs have contributed to a concentration of biotech developments in only a few major crops and in the hands of only a few multinationals. We need more diversity and more competition,” adds Qaim. “Genome-edited crops do not contain foreign genes; as the breeding techniques are more precise, these crops are as safe as conventionally bred crops. Hence, genome-edited crops should not be regulated as if they were transgenic GMOs.”

In Europe, regulations for genome-edited crops are still being debated. In July 2018, the EU Court of Justice ruled that these crops would fall under the existing GMO law, which is disappointing according to the authors of this position paper. “This will hold up future applications” says Qaim. The regulation of new breeding technologies in Europe also has a major impact on developing countries, carrying the risk that the enormous potential of genome editing for food security cannot be fully harnessed, the researchers fear.

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Materials provided by University of Göttingen. Note: Content may be edited for style and length.

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