For A Long Life, This 1 Sleeping Habit Matters Most (And It’s Not How Long You Sleep For)

I’m not trying to stress you out here, as stress can impact your sleep, but as we age, it’s essential that we really get our sleeping habits in check. This is because how we sleep can impact how we age.

For example, experts recommend that adults go to bed no later than 1am, regardless of their circadian rhythms, to ensure healthy ageing.

Additionally, poor sleep habits can make your brain age faster.

So, yes, it is all a little intimidating because what are adults if not perpetually tired?

There is a simple change you can implement which will make a significant difference

According to a new study published in the aptly-named journal Sleep, having a regular sleeping pattern of going to bed and getting up at the same time every day is a stronger predictor of your mortality risk overall than sleep duration.

The research found that even people who consistently get 7–8 hours – but who had irregular sleep schedules – each night are at a higher risk of strokes, heart attacks and even cancer than those who slept less but had a consistent schedule.

Those with the most consistent sleeping patterns had up to 48% lower risks of all-cause mortality compared to those with the least consistent routines.

The experts at BBC Science Focus warn: “Unfortunately, this doesn’t mean you can get away with sleeping only four hours a night just by sticking to a regular 3am bedtime – getting enough (but not too much) sleep still matters.

“In the study, those getting under six hours or over nine each night were at an increased risk of mortality. However, although sleep duration was still important, the link between mortality and regular sleep patterns was stronger and more consistent.”

How to get a more consistent sleeping pattern

The sleep experts at The Sleep Foundation advise: “Try to follow the same steps each night before going to bed, such as dimming the lights, quietly reading or stretching, putting on pyjamas, and brushing your teeth.

“Over time, those actions become cues that tell your body that it is time for sleep. To promote mental tranquility, incorporate relaxation methods such as meditation, yoga, listening to soothing music, or reading.”

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I Tried Nigella Lawson’s Secret To The Best Scones, And I’m Never Going Back

Based on how strict I am about my carrot cake, brownie, and rocky road recipes, you’d be forgiven for thinking I’m against learning new tricks.

But that’s not the case! I recently found out that freezing cookie dough before cooking can help achieve that gooey, tall finish I love; I’ve adapted a chef’s habit of cooling spuds before roasting them.

I’ve even changed how I prep my American pancakes on the advice of pros.

So, of course I was willing to listen to Nigella Lawson herself when it came to scones.

Not only does the chef replace regular milk with buttermilk (a tenderising trick I grew up with in Ireland), but she uses a clever combination of fats and adds leavener-boosting ingredients too.

Having tried it, I’ve been amazed at what a difference they’ve made; they’re more tender, fluffier, taller, and more delicious than I’ve ever cooked prior.

A pitiful rubbery puck of a scone from the writer before Nigella's advice on the left: layered, golden, taller scones on thr right following the chef's tips

Amy Glover / HuffPost UK

A pitiful rubbery puck of a scone from the writer before Nigella’s advice on the left: layered, golden, taller scones on thr right following the chef’s tips

What are Nigella’s secrets to the best scones?

The TV presenter and chef adds as much cream of tartar as she does bicarbonate of soda to her scone mix.

This, combined with the acidity of the buttermilk, leads to a steep, rapid rise ― key for fluffy and tender scones.

Additionally, most people who have tried making scones will tell you that it’s very hard to keep butter cold enough to do the job.

Like puff pastry, the fat needs to be kept as solid as possible during mixing to create flaky pockets of delicious dough.

Nigella’s suggestion is easy and elegant ― she mixes two parts butter to one part vegetable shortening, which is solid at room temperature.

She “chops” the butter before adding it to the flour, too, ensuring the warmth of your fingers has less time to melt the butter when rubbing it in.

All of those changes turned my previously hockey puck-like, rubbery creations into proud, tall, tender delights.

The writer's scones in a baking tray on the left; on a plate on the right

Amy Glover / HuffPost UK

The writer’s scones in a baking tray on the left; on a plate on the right

Can I sub out these ingredients if I don’t have them?

I’ve been surprised by how hard buttermilk can be to find in the UK, but luckily, you can make your own by simply adding a little lemon juice to regular milk and letting it sit for up to 10 minutes.

Don’t be tempted to replace this part ― it’s key to the scone’s fluffiness.

If you don’t have vegetable shortening, Nigella’s team says lard is the next-best substitute.

But again, the chef adds the product for a reason; “Vegetable shortening gives the scones and also pastry a flaky texture which butter cannot replicate,” her site reads.

Having tried her adjustments, I regret to inform you that she’s completely right.

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Matthew Lawrence Says He Got In Trouble On Set For Dismissing Gabrielle Union’s 1 Request

Judgment day arrived a bit ahead of schedule for Matthew Lawrence, when he failed to meet one of his co-star’s work standards.

During a candid moment on Monday’s episode of the podcast Magical Rewind, hosted by Matthew’s Boy Meets World co-star Will Friedle and actor Sabrina Bryan, the trio dived into behind-the-scenes of the ’90s TV Movie H-E Double Hockey Sticks.

The film, which centred around Will’s devilish character, who was sent to Earth to capture the soul of a young hockey player (played by Matthew), also starred a young Gabrielle Union.

During the filming process, Gabrielle allegedly wanted to rehearse lines with Matthew, but the actor declined her offer.

“There was this one moment where — and, again, I’m oblivious, I had no idea — she wanted to rehearse,” he recalled. “And I was like, ‘No, I’m good’.”

Actors Matthew Lawrence and Gabrielle Union.
Actors Matthew Lawrence and Gabrielle Union.

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His rationale? “Running lines” took “all the freshness” out of the performance.

Gabrielle allegedly wasn’t thrilled with his decision and took her grievances to a higher power.

“And she got angry and went and reported me to the director and the studio,” Matthew said. “The only time in my entire career, because usually I’m, like, the advocate, and I’m fighting for kids and, like, you know, women’s rights.

“This is the only time in my life when I was called into the office for something I did on set. And I had no clue.”

Matthew confessed that this was his only “run-in” with another actor – a moment that he said left him “embarrassed”.

At the time, he said he wasn’t familiar with Gabrielle’s work, but recounted that people on set knew that she was going to blow up and become a big star.

The same year as the film’s debut, she went on to star in 10 Things I Hate About You, and She’s All That, and the following year had appeared in the cult classic Bring It On as well as Love & Basketball.

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Want To Prevent Dementia? Ask These 12 Questions At Your Next Doctor’s Appointment.

While you’re probably used to asking your doctor about new moles or a pesky cough, you might not be used to talking to them about your social connections or anxiety.

Turns out, there’s an array of topics you should be bringing up with your primary care doctor (or your neurologist, if you have one), according to a recent report in the journal Neurology.

The report detailed 12 questions that patients should discuss with their physician that can help protect the brain from cognitive decline. And while it lists some obvious brain health inquiries, it also includes factors that you likely don’t connect to your cognitive health, like your social interactions and diet.

Here are the 12 questions, according to the journal:

  1. Sleep: Are you able to get sufficient sleep to feel rested?

  2. Affect, mood and mental health: Do you have concerns about your mood, anxiety or stress?

  3. Food, diet and supplements: Do you have concerns about getting enough or healthy enough food, or have any questions about supplements or vitamins?

  4. Exercise: Do you find ways to fit physical exercise into your life?

  5. Supportive social interactions: Do you have regular contact with close friends or family, and do you have enough support from people?

  6. Trauma avoidance: Do you wear seatbelts and helmets, and use car seats for children?

  7. Blood pressure: Have you had problems with high blood pressure at home or at doctor visits, or do you have any concerns about blood pressure treatment or getting a blood pressure cuff at home?

  8. Risks, genetic and metabolic factors: Do you have trouble controlling blood sugar or cholesterol? Is there a neurological disease that runs in your family?

  9. Affordability and adherence: Do you have any trouble with the cost of your medicines?

  10. Infection: Are you up to date on vaccines, and do you have enough information about those vaccines?

  11. Negative exposures: Do you smoke, drink more than one to two drinks per day or use nonprescription drugs? Do you drink well water or live in an area with known air or water pollution?

  12. Social and structural determinants of health: Do you have concerns about keeping housing, having transportation, having access to care and medical insurance or being physically or emotionally safe from harm?

Experts say these questions align with previous research findings and a focus on prevention instead of treatment.

This study is backed up by a report from The Lancet, another medical journal, last year, as Dr. James Ellison, a psychiatrist at Jefferson Health in Philadelphia, pointed out. That report found that 45% of cases of cognitive decline or dementia could be delayed or even prevented by simple lifestyle interventions.

“I would say that the Neurology journal is keeping up with the current trend in health care, which is to try and emphasise wellness and prevention and not just response to disease,” Ellison said.

Dr. Tanu Garg, a vascular neurologist at Houston Methodist Hospital who often treats stroke patients, added that many of her patients’ families ask what can they do so they don’t end up in the same situation as their loved ones — and these lifestyle interventions are the answer.

“That’s why these questions are very important, because we are trying to prevent people from having difficulties in the future, whether it’s heart attack, strokes or just, in general, for brain health,” Garg explained.

How do these factors impact brain health?

While it’s clear how certain habits mentioned above could affect your cognitive health (like wearing a helmet, for example), other factors are a little more nuanced ― but are just as important to manage.

For instance, socialisation is a true indicator of brain health. “We are social beings … and there are even changes in metabolic activity and brain activity that occur when we’re isolated that are harmful,” Ellison said.

With isolation comes loneliness, which can put you at higher risk of cognitive decline and stroke, Ellison added. “It’s very important to cultivate a social network,” he said.

Garg also noted that those with close family and friend connections can also get more support when recovering from health issues, which is important for well-being, too.

The factors that seem to relate more to heart health, like blood pressure, are important, too. “Almost everything that’s good for the brain is actually also good for the heart,” Ellison said. “When the heart is functioning properly, it provides nutrients and oxygen, which fuel the brain and keep it healthy, and it helps remove toxic metabolites from the brain as well.”

“When the heart is not functioning properly, the circulation and oxygenation and metabolic care of the brain is compromised, and that can lead to cognitive changes,” Ellison continued. He added that one of the most common kinds of cognitive decline in older people is “vascular cognitive impairment, which is a direct result of compromised circulation in the brain.”

Garg said simple, small positive habits, like diet and exercise, can often bring the biggest health rewards. She recommends a Mediterranean diet and said you should talk to your doctor about the best exercise regimen for you, as it varies person to person. Additionally, if you smoke, you should talk to your doctor about quitting, to protect both your brain and your overall health, Garg said.

It’s also important to manage your emotions, and you can talk to your doctor about how to best do that, too. “There are so many different ways to curb anxiety and stress, but people don’t realise how much of an impact it can make on your body and your brain,” Garg said. Research shows that anxiety is linked to higher rates of dementia.

Exercise benefits your brain health and your heart health.

rbkomar via Getty Images

Exercise benefits your brain health and your heart health.

These are questions you should bring up throughout your life, not just once you reach a certain age.

While it’s never too late to think more holistically about your brain health, you should always pay attention to them — not just once you reach old age.

Ellison said these questions focus “on prevention throughout the life cycle, not just in the elderly.”

While cognitive decline is often only associated with getting older, problems during mid-life, such as sleep disorders and unmanaged high blood pressure, can compound your risks for cognitive decline and dementia later on, he added.

It’s also important to talk to your doctor about any cognitive changes you notice, no matter your age.

“If you go see a doctor sooner than later, then we can find things that are reversible to prevent further decline. But when you’re afraid or you’re not sure if it’s the right thing to do, then we may get to the point where you’re not able to fix things,” Garg said.

Garg always reminds her patients that it’s OK to ask your doctor questions, whether you think they’re the “right” ones or not.

Ellison added that not all cognitive changes are related to major health issues, either. Stress, anxiety, certain medications and certain health conditions can cause cognitive issues, too, making it crucial to talk to your primary care provider.

Your doctor can also help you incorporate exercise, social connections, a nutritious diet and other healthy lifestyle habits into your life — because there’s real proof that these good habits work, Ellison said. The rate of dementia in older adults is decreasing. Specifically, dementia rates have fallen 13% per decade over the last 25 years, according to a 2020 study.

“The decrease in incidence has been attributed to population improvements in cardiac health, greater awareness of diet and exercise,” Ellison said.

While these habits may not seem big, they really can have a big impact on your brain health as you move through life.

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8 ‘Micro-Habits’ That Can Help You Live A Happier, Healthier Life

If you’re like most people, you’ve probably tried to follow a new big habit just to find yourself faltering a few days later. Maybe you made it a goal to follow a plant-based diet only to find yourself reaching for bacon at breakfast. Or maybe you promised yourself you’d read four books a month only to scroll social media instead.

There’s a reason it’s hard to adhere to a new behaviour. “Many people struggle with motivation because they set goals that are too ambitious or require drastic lifestyle changes,” said Israa Nasir, a therapist and author of Toxic Productivity.

This is where a certain type of approach ― known as a micro-habit ― comes into play.

“Micro-habits remove that overwhelm,” Nasir said, noting that they “improve well-being by reducing the gap between intention and action.”

“There are two parts to a micro-habit,” Nasir continued. First “it is a small, easily repeatable action that requires minimal effort but has a compounding positive impact. When you do it consistently, it creates a large impact.” Second, “micro-habits fit seamlessly into your existing routine, unlike big habit overhauls that can feel overwhelming.”

Micro-habits tend to have a compounding effect because they trigger the brain’s dopamine response, which is the brain’s reward chemical, explained Gina Cleo, the director of the Habit Change Institute in Australia.

“So that reinforces the habit loop — when we get a hit of dopamine, our brain’s like, ‘whoa, that felt really good, we should do that again,’ and so our brain actually starts to make us want to do that habit again,” Cleo said.

And while the micro-habit may not seem as rewarding as a huge goal, that’s actually not true. Our brains don’t know the difference between a big habit and a small habit; you’ll get that dopamine hit whether you wake up and follow a micro-habit like taking a sip of water before having coffee or a full-blown habit like having water and breakfast before coffee, Cleo explained.

All that to say, micro-habits can have some major rewards. And while they can exist in any part of life ― such as your relationships, personal growth, exercise or mental health ― there are certain micro-habits that tend to offer the biggest rewards. Here’s what they are:

1. Take a breath before reacting or making a decision

Cleo said a lot of folks report being reactive when they don’t want to. And whether that means agreeing to plans when you don’t really feel up for it or snapping at someone you love, there is one micro-habit that can help you in pressure-filled moments: taking a breath.

“Taking one big, deep breath before reacting helps to regulate emotions, reduce stress and just regulate the nervous system,” Cleo said.

2. Make your bed in the morning

Making your bed each morning is a simple micro-habit that only takes a minute or two but is one of the best behaviours to adopt, said Emma Mahony, a therapist who works with patients in Pennsylvania.

“It also signifies the day is started and … you’re setting yourself up to come back to a nicer bed later on that day,” she noted.

3. Write down one thing you’re grateful for every day

While big goals like daily mindfulness or prayer may not be something you’ve historically stuck to, a quick gratitude practice can be the key to feeling more fulfilled and joyful.

Cleo recommends that you write down one thing you’re grateful for each morning when you wake up or each night before bed — and that’s it. This micro-habit can take just a minute or two each day.

“The gratitude practice … actually just trains your brain to focus on the positive,” Cleo explained. “It releases serotonin, which gives us that beautiful feeling of contentment and safety.”

4. Do a quick stretch every hour

Anyone who works a desk job knows how easy it is to go hours and hours without getting up. Cleo said making a goal of doing a quick stretch once an hour is a great way to not only show your body some love, but to boost circulation and prevent stagnation throughout the day.

This could be a quick, 10-second micro-habit where you fold forward to touch your toes, do a cat cow stretch or gently do a few wrist stretches. There’s no wrong way to do your stretching, and you’ll feel good after it’s done.

Micro-habits allow you to create a new routine without the overwhelm that can come from huge, overarching goals.

NickyLloyd via Getty Images

Micro-habits allow you to create a new routine without the overwhelm that can come from huge, overarching goals.

5. Get some fresh air first thing in the morning

One of Mahony’s favourite micro-habits that she does daily is getting fresh air within the first hour that she’s up. This could mean going for a stroll to get coffee or just opening up the door and getting fresh air in your face — it doesn’t have to be a full-blown outdoor workout or a long walk.

If you can’t get outside right away, Mahony said to just make it a goal to get out at some point during the day.

“I know a lot of us work from home, so that’s important … you’re connecting with nature and fresh air,” she said. “I also think [for] me it, particularly in the morning, signifies the start of the day.”

6. Spend time unplugged from your phone

Most American adults feel like they’re on their phones too much but will meet this problem with lofty phone-use goals that are tough to stick to.

Instead of creating goals that are too big, Cleo recommends micro-habits around unplugging that are actually manageable (and even rewarding). Cleo has no-phone zones in her home ― her dining room and her bedroom ― that force her to live unplugged when in those spaces.

But to start even smaller, you could make a micro-habit of putting your phone down while you eat or when you watch your favourite show. This enhances mindfulness, she noted.

7. Drink more water

Drinking water has a multitude of benefits for your physical health, including lubricating your joints, assisting in the body’s waste-removal process and allowing your organs to work properly.

Drinking more water is always a good goal but can be hard to achieve — which is where a micro-habit can help.

“Trying to wake up and drink a glass of water, or making sure you have a glass of water with every meal that you have” are two good places to start, said Mahony.

“I feel like a lot of people are like, ‘I need to drink more water,’ but then they’re like, ‘oh, I don’t have a water bottle,’ or ‘oh, I can’t drink that much in a day,’” she said. “Try to drink one glass more than you did the day before, and if yesterday you didn’t drink any water at all, try to have one glass today.”

8. Read a page of a book each night before bed

You don’t have to commit to reading an entire book or even a full chapter to reap the calming benefits of reading. One micro-habit Mahony is trying to get into is reading a page of a book before bed.

“The last thing I do before I close my eyes shouldn’t be my phone,” she said.

She suggests making a goal of reading one page of a book, or even a magazine or letter, before going to sleep.

“You could spend one minute with it, but I think allowing yourself that space before you go down, instead of having your phone consume your thoughts before bed, is also really important,” she said.

When establishing your micro-habits, be honest about where you are right now

When deciding what micro-habits are best for you, Mahony stressed that you should be honest with yourself about where you are now. Ask yourself what you’re capable of and what micro-habits you can actually stick to.

According to Mahony, sticking to a micro-habit helps you build trust in yourself — and when you build trust in yourself, you’re more likely to go back to the micro-habit. If you continuously set lofty goals and not meet them, that can create a negative relationship with that goal.

“Please be kind to yourself, and that looks like having a genuine, honest conversation about where you’re at right now,” Mahony said. “So, if you are someone who’s staying in bed all day, be honest about what you’re capable of doing. That could be something very small … maybe that just means you open your door and you take in a deep breath and then go back in bed for the day.”

Whatever you do, don’t allow comparison to set your micro-habits for you. Your micro-habit will look different from your partner’s or parent’s or neighbor’s micro-habit, and that’s OK.

For those who don’t know where to start, Cleo suggested looking at the big habit you’re trying to create and breaking that down into 100 pieces — those little pieces are your micro-habits.

Whether you choose to focus on meditation, physical health, mental health, finance, socialisation or career goals, there is no wrong way to set a micro-habit. Instead, whatever tiny steps you take toward your goal will only make your brain feel good and your goal that much closer.

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These 4 Reddit Hacks For Getting Toddlers To Comply Are *Chef’s Kiss*

Toddlers and preschool-age children are forces of nature. Those tiny tyrants are full of love, life and wonder – but they’re also unyielding when they decide they don’t want to do something.

Thankfully though, there’s a hack (or four) for that.

A Reddit thread of parenting hacks has flagged some absolute gems which I will be using for the foreseeable future.

One parent shared their incredibly simple solution for getting their toddler to eat the snacks they want her to.

“If she asks for a snack and I offer her healthy options she will often refuse, ask for something like chocolate, and then get hangry when I don’t give her what she wants,” wrote user tomtink1.

“If I leave something like a banana at the edge of the kitchen counter earlier in the day she will steal it and eat it and everyone is happy.”

Another parent said they can get their toddler to (mostly) listen and do as they say by asking: ‘what if you did it silly?’

It’s an especially great way to diffuse potential battles when trying to leave the house.

“Yesterday trying to leave daycare with 1 degree temps outside, she was working up to a screaming ‘no!’ over putting on winter gear. I was this close to ‘do it or I’ll do it to you’ when instead I asked ‘what if you put it on silly?’,” said user anotherface95.

“Now mind, she’s 3…. So to her, the silliest she can get is she makes silly noises and wiggles a little. Snow gear – on! Tantrum – averted! Frostbite – thwarted! Power struggles – rescheduled!”

In the comments section, a parent said they use a similar tactic called ‘march, march!’ with their son.

“If he’s getting grumpy or distracted going anywhere I start chanting ‘march, march!’ and I will march to wherever we’re going,” said user pandito88.

“He always follows me with giggles and he tries to march his little leggies. Instantly snaps him out of grumpiness and redirects him where I want him to go.”

And if these don’t work for you, just call whatever you want them to do ‘a project’ – a particularly useful strategy for getting them to help tidy up at the end of the day. (I tried it last night and can confirm, it does work.)

“Mine is to call everything a ‘project’ so my three year old will help or at least tag along happily,” said user Typical-Dog244.

“Folding laundry? Project. Weeding? Project. Making me a coffee? Project. The girl can’t resist.”

Brilliant.

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‘My nephew killed my brother – but I’ve forgiven him’

Brenton Marriott died in August 2022, less than a year before the Nottingham attacks.

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New microscope can image, at once, the full 3D orientation and position of molecules in cells

Two heads are better than one, as the saying goes, and sometimes two instruments, ingeniously recombined, can accomplish feats that neither could have done on its own.

Such is the case with a hybrid microscope, born at the Marine Biological Laboratory (MBL), that for the first time allows scientists to simultaneously image the full 3D orientation and position of an ensemble of molecules, such as labeled proteins inside cells. The research is published this week in Proceedings of the National Academy of Sciences.

The microscope combines polarized fluorescence technology, a valuable tool for measuring the orientation of molecules, with a dual-view light sheet microscope (diSPIM), which excels at imaging along the depth (axial) axis of a sample.

This scope can have powerful applications. For example, proteins change their 3D orientation, typically in response to their environment, which allows them to interact with other molecules to carry out their functions.

“Using this instrument, 3D protein orientation changes can be recorded,” said first author Talon Chandler of CZ Biohub San Francisco, a former University of Chicago graduate student who conducted this research partly at MBL. “There’s real biology that might be hidden to you from just a position change of a molecule alone,” he said.

Imaging the molecules in the spindle of a dividing cell — a longstanding challenge at MBL and elsewhere — is another example.

“With traditional microscopy, including polarized light, you can study the spindle quite nicely if it’s in the plane perpendicular to the viewing direction. As soon as the plane is tilted, the readout becomes ambiguous,” said co-author Rudolf Oldenbourg, a senior scientist at MBL. This new instrument allows one to “correct” for tilt and still capture the 3D orientation and position of the spindle molecules (microtubules).

The team hopes to make their system faster so that they can observe how the position and orientation of structures in live samples change over time. They also hope development of future fluorescent probes will enable researchers to use their system to image a greater variety of biological structures.

A Confluence of Vision

The concept for this microscope gelled in 2016 through brainstorming by innovators in microscopy who met up at the MBL.

Hari Shroff of HHMI Janelia, then at the National Institutes of Health (NIH) and an MBL Whitman Fellow, was working with his custom-designed diSPIM microscope at MBL, which he built in collaboration with Abhishek Kumar, now at MBL.

The diSPIM microscope has two imaging paths that meet at a right angle on the sample, allowing researchers to illuminate and image the sample from both perspectives. This dual view can compensate for the poor depth resolution of any single view, and illuminate with more control over polarization than other microscopes.

In conversation, Shroff and Oldenbourg realized the dual view microscope could also address a limitation of polarized light microscopy, which is that it’s difficult to efficiently illuminate the sample with polarized light along the direction of light propagation.

“If we had two orthogonal views, we could sense polarized fluorescence along that direction much better,” Shroff said. “We thought, why not use the diSPIM to take some polarized fluorescence measurements?”

Shroff had been collaborating at MBL with Patrick La Rivière, a professor at University of Chicago whose lab develops algorithms for computational imaging systems. And La Rivière had a new graduate student in his lab, Talon Chandler, whom he brought to MBL. The challenge of combining these two systems became Chandler’s doctoral thesis, and he spent the next year in Oldenbourg’s lab at MBL working on it.

The team, which early on included Shalin Mehta, then based at MBL, outfitted the diSPIM with liquid crystals, which allowed them to change the direction of input polarization.

“And then I spent a long time working through, what would a reconstruction look like for this? What is the most we can recover from this data that we are now starting to acquire?” Chandler said. Co-author Min Guo, then located at Shroff’s previous lab at NIH, also worked tirelessly on this aspect, until they had reached their goal of full 3D reconstructions of molecular orientation and position.

“There was tons of cross-talk between the MBL, the University of Chicago, and the NIH, as we worked this through,” Chandler said.

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Glass fertilizer beads could be a sustained nutrient delivery system

Agricultural fertilizers are critical for feeding the world’s population, restoring soil fertility and sustaining crops. Excessive and inefficient use of those resources can present an environmental threat, contaminating waterways and generating greenhouse gases such as nitrous oxide. Now, researchers reporting in ACS Agricultural Science & Technology have addressed those challenges with glass fertilizer beads. The beads control nutrient release, and the researchers say they’re environmentally compatible.

“The results show that glass fertilizers can be tailored to plant needs, slowly and sustainably releasing nutrients to boost productivity without harming soil quality,” says Danilo Manzani, a co-author of the study.

Over time, the use of agricultural chemicals has increased. In 2020, the Food and Agriculture Organization of the United Nations estimated that global demand for fertilizers would surpass 200 million metric tonnes. Fertilizers contain nitrogen, phosphorus and lower amounts of other elements like calcium. Unfortunately, the benefits of these nutrients are lost through leaching into groundwater and emissions into the air, necessitating frequent reapplication and creating downstream environmental problems like toxic algal blooms. A potential solution could come from tiny glass beads that previous researchers used to improve plant growth. To improve the efficiency of nutrient delivery, Manzani, Eduardo Ferreira and colleagues developed a water-soluble, multicomponent glass fertilizer designed for controlled nutrient release.

The researchers synthesized glass consisting of several micro- and macronutrients, such as phosphorus, potassium and calcium. They ground the glass into small (less than 0.85 millimeters wide) and large (0.85 to 2 millimeters wide) particles. In an initial test, the particles were added to either water or a buffer solution that mimicked soil conditions. They found that each nutrient released from both sizes of glass particles and diffused into the solutions steadily over 100 hours with minor fluctuations.

They then applied a nutrient solution or different amounts of the glass beads to soil seeded with a typical lawn and fairway grass, and they compared the plants’ growth in the two treatments. The nutrient solution, which was applied only once, immediately stimulated plant growth, but the effect quickly diminished. However, the single application of glass fertilizer sustained plant growth regardless of particle size, though overall growth depended on the bead dose.

Manzani, Ferreira and colleagues also examined the possible ecotoxicity of the glass fertilizer by exposing lettuce and onion seeds to the beads. Seeds exposed to glass fertilizer had roughly the same germination rate and cell health as those never exposed or those treated with soluble nutrients. The researchers say that these results indicate an efficient and sustained alternative to conventional fertilizers with lower environmental impact.

The authors acknowledge funding from the São Paulo Research Foundation; Center for Research, Technology, and Education in Vitreous Materials; National Council for Scientific and Technological Development (Conselho Nacional de Desenvolvimento Científico e Tecnológico); Coordination for the Improvement of Higher Education Personnel; and Funding Authority for Studies and Projects.

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Biobased lignin gels offer sustainable alternative for hair conditioning

Researchers at Stockholm University have developed a fully biobased hair conditioner using lignin gel emulsions, offering a sustainable and environmentally friendly alternative to conventional haircare products.

Hair conditioners typically contain 20-30 ingredients, many derived from petroleum and oleochemicals, raising concerns about sustainability and environmental impact. A new study published in Science Advances, demonstrates that micellar lignin gels can effectively stabilize emulsions with natural oils, reducing the need for synthetic surfactants and complex stabilizers commonly used in commercial formulations. The research team, led by Mika Sipponen at Stockholm University, sought to explore lignin, a common and renewable component in wood biomass, as a multifunctional component for hair conditioning.

“Our findings highlight lignin’s potential as a stabilizer in oil-in-water emulsions, enabling a more natural and sustainable approach to hair conditioning,” says Mika Sipponen. “By using wood-derived lignin directly without any chemical modification, we not only simplify the ingredient list but also eliminate the need for organic solvents, making the process more eco-friendly.”

Comparable to commercial hair conditioners

The lignin gel-based conditioner was tested against a commercial hair conditioner, showing comparable emulsion stability, viscosity, and conditioning performance. A formulation with 6 percent coconut oil effectively lubricated damaged hair, reducing wet combing force by 13 percent, as confirmed by combing force measurements and multiscale microscopy analysis. Importantly, the product was easily rinsed off from paper and skin with cold water despite its dark color, demonstrating practical usability.

New opportunities in cosmetics and food

Ievgen Pylypchuk, who has been instrumental in developing lignin gel as a versatile platform material, highlights its broader potential: “Our lignin gel technology extends beyond personal care applications. Its unique ability to stabilize emulsions and interact with various biomolecules opens opportunities in cosmetics, food, and even biomedical formulations, offering a sustainable alternative to conventional ingredients.”

This innovation paves the way for greener haircare solutions that align with growing consumer demand for sustainable personal care products. The researchers anticipate further exploration of lignin-based formulations for broader applications in the personal care industry.

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