Being busy can positively influence how we make our lifestyle choices.

The results of this study will now be published in the Journal of Consumer Research.

This new research was conducted at the global business school INSEAD, which has campuses located in France, Singapore, and Abu Dhabi.

Prof. Amitava Chattopadhyay, of INSEAD, led the study.

Monica Wadhwa, at the Fox School of Business at Temple University in Philadelphia, PA, and Jeehye Christine Kim, at the Hong Kong University of Science and Technology in Clear Water Bay, also worked on the study.

Together, the team conducted a series of studies designed to put participants into a busy mindset.

Busy mindsets can have positive results

For the study participants to feel busy, the scientists exposed them to quiet, subtle messages that suggested that they were actually busy people.

Some participants were asked to write down what had been keeping them busy lately. There was also a control group that was not exposed to busy lifestyle-inducing activities.

Once all the participants were in a suitably busy mindset, the researchers then asked them to make a series of decisions. These choices would tell the study authors about their self-control and how that related to their state of mind — in other words, how busy they felt.

These decisions were on topics such as food, working out, and the participants' retirement savings. They were not life-or-death decisions, but choices many people make on a daily basis that can definitely impact their health.

People who felt that they were busy (due to the suggestions or reminders of how busy they really were) tended to make better, more healthful choices than their counterparts who had no such mentions or reminders prior to the testing.

"Every day," says Prof. Chattopadhyay, "we make many decisions that involve choosing between our immediate and future well-being. When we perceive ourselves to be busy, it boosts our self- esteem, tipping the balance in favor of the more virtuous choice."

This study also discovered, however, that feeling busy may not always be a positive thing. It can have the opposite effect in some cases.

The authors point out that busyness coupled with time constraints can lead to stress and anxiety. So, if you have a lot to do but not a lot of time to do it in, it can result in impulsive decisions that may be more unhealthful, such as eating quick but less nutritious food and doing less physical activity.

Busyness and self-esteem

The authors also explain that being busy can create higher self-esteem, noting that being busy can be self-perceived as a badge of honor, and to maintain it, the participants were driven to make more healthful choices than those who were not quite so busy.

Self-esteem, in general, has an enormous impact on the human psyche, as well as overall general health. Low self-esteem can cause anxiety and stress, negatively impact relationships, school, or job performance, and lead to increased chances of drug or alcohol abuse.

It is no wonder, then, that having higher self-esteem (even because of something as seemingly simple as "feeling busy") can help us make more healthful lifestyle choices.

As long as time constraints don't become a factor, being active and busy can help us maintain quality self-esteem, and, by extension, a more healthful lifestyle.

A mental imagery technique is very useful in helping people lose weight.

Recently, Dr. Linda Solbrig and colleagues, from the University of Plymouth in the United Kingdom, conducted a study.

Its main objective was to find out which types of motivational intervention would be the most effective in aiding weight loss efforts.

The scientists compared a fairly common talking therapy known as Motivational Interviewing (MI) with a novel type of motivational intervention called Functional Imagery Training (FIT).

In MI, the person embarking on a weight loss program receives counseling that allows them to find and voice what motivates them to change (in this case, shedding excess weight).

With FIT, however, the person who wishes to lose wight is taught to fully visualize, in as realistic a way as possible, achieving their goal of weight loss, and what that would allow them to do or experience that they are unable to do or experience at present.

"Most people agree that in order to lose weight, you need to eat less and exercise more, but in many cases, people simply aren't motivated enough to heed this advice — however much they might agree with it," explains Dr. Solbrig.

"So FIT comes in with the key aim of encouraging someone to come up with their own imagery of what change might look and feel like to them, how it might be achieved and kept up, even when challenges arise," she adds.

The researchers wanted to see which approach — MI or FIT — would bring about the best results for the participants. The study's findings appear in the International Journal of Obesity.

Talking therapy vs. functional imagery

Dr. Solbrig and team recruited 141 participants with body mass indexes (BMIs) of at least 25. Current guidelines from the World Health Organization (WHO) say that a person with a BMI of 25 is deemed overweight, and a person with a BMI of 30 or over could be diagnosed with obesity.

Of the total number of participants, 55 underwent MI and 59 underwent FIT. They all participated in two sessions of the intervention that had been allocated to them: one face-to-face, and one by phone.

The participants also received follow-up calls every couple of weeks for a period of 3 months, and then once per month for another 3 months. The maximum contact time for each person was 4 hours over the entire study period.

Assessments took place at baseline, after 6 months (at the end of the intervention), and then again after 12 months from baseline.

The researchers found that the participants who underwent FIT had lost five times more weight, on average, compared with those who underwent MI. Specifically, participants in the FIT group lost 4.3 centimeters more around their waists over 6 months than those in the MI group.

This amounts to an average of 4.11 kilograms lost by individuals in the FIT group, compared with an average of 0.74 kilograms lost by those in the MI group.

Moreover, those who underwent the FIT intervention reported still losing excess weight even after the 6-month intervention period. At the 12-month mark, participants in the FIT group had lost 6.44 kilograms, on average, and those in the MI group had lost only 0.67 kilograms, on average.

"It's fantastic that people lost significantly more weight on this intervention, as, unlike most studies, it provided no diet/physical activity advice or education," as Dr. Solbrig points out. "People were completely free in their choices and supported in what they wanted to do, not what a regimen prescribed."

A potent multisensory technique

What makes FIT so much more effective than MI, the specialists believe, is that it uses multisensory imagery, asking people to imagine everything about their enhanced experiences following weight loss — from how these might look and feel to how they might taste and smell.

An optional app to support the participants in picturing these scenarios was also made available to them.

"We started with taking people through an exercise about a lemon [regarding the FIT technique]," says Dr. Solbrig, adding, "We asked them to imagine seeing it, touching it, juicing it, drinking the juice, and juice accidently squirting in their eye, to emphasize how emotional and tight to our physical sensations imagery is."

"From there we are able to encourage them to fully imagine and embrace their own goals. Not just 'imagine how good it would be to lose weight' but, for example, 'What would losing weight enable you to do that you can't do now? What would that [look, sound, and smell] like?' and encourage them to use all of their senses."

Dr. Linda Solbrig

This technique might be particularly effective in the case of people who may find it truly difficult to keep up their motivation for losing weight.

For example, one study participant who was allocated to the FIT group notes that it allowed her to really stay focused on her reasons for embarking upon her weight loss journey.

"I lost my mum at 60, and being 59 myself with a variety of health problems, my motivation was to be there for my daughter. I kept thinking about wearing the dress I'd bought for my daughter's graduation, and on days I really didn't feel like exercising, kept picturing how I'd feel," the participant explains.

"I've gone from 14 stone to 12 stone 2," she adds, "and have managed to lower the dosage I need for my blood pressure tablets. I'd still like to lose a touch more, but I'm so delighted with the mindset shift."

Acid reflux is very common, and other symptoms may include vomiting, bad breath, tooth erosion, and a bitter or sour taste in the back of the mouth.

Acid reflux occurs when the valve between the food pipe and stomach, known as the lower esophageal sphincter (LES), fails to close properly after eating, which allows stomach acid to leak up into the food pipe.

Frequent or prolonged acid reflux can develop into a more severe form of reflux known as gastroesophageal reflux disease (GERD).

The following home remedies and lifestyle tips may help reduce or prevent acid reflux:

Losing weight

Keeping a food diary can help alleviate acid reflux symptoms.

Several scientific studies have found an association between obesity and GERD. Although the reason for the association is unclear, researchers believe that the increased abdominal pressure that occurs due to weight gain may cause the LES to relax, resulting in stomach acid leaking up into the food pipe.

A 2013 study investigated the effect of weight loss on GERD among overweight and obese adults. Of the 332 participants who took part in the study, 37 percent reported experiencing GERD symptoms.

After completing a 6-month structured weight loss program, 65 percent of these participants reported that their symptoms had completely resolved. A further 15 percent noted a partial improvement in their symptoms.

Keeping a food diary

Many people report that specific foods can trigger acid reflux and heartburn. These triggers will differ from person to person, but some common examples include:

• caffeine
• coffee
• chocolate
• alcohol
• soda and other carbonated beverages
• fatty, spicy, fried, and salty foods
• citrus fruits and juices
• garlic and onions
• tomatoes

A 2014 study found that people with GERD tended to experience more severe symptoms after eating foods that were fatty, fried, sour, or spicy.

Sour foods contain high levels of acid, while spicy foods contain a chemical called capsaicin. Both of these can irritate the food pipe.

Fatty foods contribute to GERD symptoms by interfering with the LES and slowing digestion in the stomach.

People with acid reflux may benefit from keeping a food diary. Doing so can help them identify individual foods that trigger symptoms. Keeping note of meal and snack times may also highlight eating patterns that contribute to reflux episodes, as per below.

Eating regular meals and smaller portions

Studies suggest that a person should eat smaller portions to reduce GERD symptoms.

A 2014 study compared the dietary habits of people with and without GERD.

While all participants usually ate three meals a day, those with GERD skipped a meal significantly more often than those without GERD.

Participants with GERD were also more likely to have one large evening meal than to divide their calorie intake more evenly between lunch and dinner. Large meals increase the amount of food that the stomach needs to digest, which may worsen acid reflux.

The researchers recommend eating at least three meals a day to both prevent and treat GERD. Eating four or five smaller meals may be even more beneficial.

Raising the head of the bed

Some people experience a worsening of acid reflux at night. This type of acid reflux is known as nocturnal gastroesophageal reflux or nighttime reflux, and it can negatively impact a person's sleep.

Medical experts think that lying down after a large meal can contribute to acid reflux because it is easier for the contents of the stomach to flow back into the food pipe when a person is not in an upright position.

A small 2014 study investigated whether elevating the head of the bed by 20 cm would improve symptoms in 20 people with nighttime reflux.

After 6 days of sleeping in the raised position, participants experienced a significant reduction in nighttime reflux, and 65 percent also reported a decrease in sleep disturbances.

The International Foundation for Functional Gastrointestinal Disorders (IFFGD) recommend that people who regularly experience nighttime reflux try inserting a triangular wedge underneath the head of the bed. This elevation should keep their food pipe raised above their stomach during sleep.

Avoiding food near bedtime

Eating late at night may increase the likelihood of nighttime reflux.

A 2013 study investigated the relationship between different eating patterns and GERD. Researchers found that eating meals closer to bedtime was associated with an increase in GERD symptoms.

According to the IFFGD, stomach acid production is highest during the first 3 hours after eating. Another 2013 study in people who had received treatment for acid reflux found that the participants were more likely to experience a recurrence of symptoms if they ate less than 3 hours before bedtime.

Limiting alcohol intake

For some people, alcohol can be an acid reflux trigger.

According to the IFFGD, alcohol causes heartburn by:

• irritating the food pipe
• interfering with the proper function of the LES
• increasing the production of stomach acid

However, a large-scale scientific study found that several other lifestyle factors, including poor sleep quality and irregular dietary habits, were stronger risk factors for GERD than alcohol. A 2013 review concluded that there was insufficient scientific evidence to show that reducing alcohol intake improves symptoms of GERD.

However, people who find that alcohol triggers or worsens their acid reflux may find it beneficial to reduce their intake.

Quitting smoking

According to a 2016 review, tobacco smoking may contribute to acid reflux by:

• interfering with the proper function of the LES
• making saliva less effective at neutralizing stomach acid

The review found that giving up smoking led to a decrease in severe GERD, but only in individuals of a healthy weight. Participants who were overweight or obese did not show the same reduction in symptoms, despite quitting smoking.

However, the researchers still recommend that all people with GERD quit smoking.

When to see a doctor

The American Gastroenterological Association (AGA) advise people to see a doctor if symptoms of reflux persist or worsen over the course of a few weeks.

According to the AGA, people should see a doctor immediately if they experience any of the following symptoms:

• chest pain when performing an activity
• unexplained weight loss
• choking when eating, or difficulty swallowing foods and liquids
• vomiting blood or a substance resembling coffee grounds
• red or black stools

Any of the above symptoms could indicate a potentially life-threatening health issue that requires urgent medical attention.

Summary

Acid reflux is common and occurs when the contents of the stomach travel back up the food pipe. Frequent or prolonged acid reflux can lead to a more severe condition known as GERD.

Some home remedies and lifestyle tips can help reduce or prevent acid reflux. These include losing weight, keeping a food diary, eating regular meals, and raising the head of the bed.

Anyone who experiences acid reflux for more than a few weeks should see a doctor.

Why do we continue to eat when we are already full?

It also found that the drug naloxone, by blocking the opioid system, halted overeating.

The study, which features in the Proceedings of the National Academy of Sciences, was carried out on mice, but the scientists believe that the findings will help us better understand similar mechanisms in humans.

"Our work," explains senior study author Prof. Huda Akil, a neuroscientist in the Department of Psychiatry at the University of Michigan Molecular and Behavioral Neuroscience Institute in Ann Arbor, "shows that the signals of satiety — of having had enough food — are not powerful enough to work against the strong drive to eat, which has strong evolutionary value."

Being overweight or obese increases the risk of developing several long-lasting conditions, such as cardiovascular diseases and type 2 diabetes, as well as cancer.

Carrying too much weight is a worldwide public health problem, affecting low- and middle-income countries as well as high-income ones.

World Health Organization (WHO) estimates from 2016 suggest that 39 percent of adults globally are overweight and 13 percent are obese.

Need to understand brain mechanisms

The pressure to better understand drivers of obesity — such as the brain's role in regulating eating — has never been greater. Among these, note the study authors, are "the mechanisms that modulate both the initiation and the cessation of feeding."

Prof. Akil and her colleagues focused on two small groups of adjacent nerve cells, or neurons, in the hypothalamus, which is a small brain region that is involved in several functions, such as the control of "motivated behaviors."

The two cell groups are called pro-opiomelanocortin (POMC) and agouti-related peptide (AgRP) cells. They reside in a region of the hypothalamus known as the arcuate nucleus (Arc).

Scientists already knew that the two groups and the Arc were somehow involved in the "control of feeding."

Indeed, in previous work, some of the team had already revealed that on receipt of certain signals, POMC neurons act "like a brake" on eating and AgRP neurons act like the gas pedal — especially when a lot of time has elapsed since the last feed.

'Applying the gas and brake pedals together'

What remained unclear, however, was how these two groups interacted. A tool called optogenetics helped the investigators map the mechanism's signals by using laser light to activate and deactivate selected cells in mice that were overeating.

They revealed that when they activated POMC cells, this also activated nearby AgRP cells. This meant that the gas pedal and the brake on feeding were engaged at the same time, and the result was that the gas pedal won.

"When both are stimulated at once, AgRP steals the show," Prof. Akil explains.

With a different optogenetic method, the scientists saw that they could trigger POMC cells without activating nearby AgRP cells. This led to a rapid and "significant decrease" in the mice's eating.

Using a visualization tool, they also made detailed maps of the pathways involved. They produced a 3-D map of pathways that begin in POMC and AgRP. Once active, these signaling routes trigger either the feeling of fullness or an urge to eat.

In further tests, the investigators explored the signals that are "downstream" of POMC and AgRP cell activation, revealing that their influence extends widely in the brain, encompassing even regions in the cortex that control perception, memory, and attention.

The opioid system has a role

In a final set of experiments, the team revealed that activating AgRP also switches on the brain's opioid system. Giving the rodents the opioid receptor blocker naloxone stopped the feeding behavior.

"This suggests that the brain's own endogenous opioid system may play a role in wanting to eat beyond what is needed," notes Prof. Akil.

Typically, studies into the metabolic drivers of eating and overeating tend to focus on hormones such as ghrelin and leptin.

These findings, however, suggest that brain circuits, or "neural systems," also appear to play an important role.

These could be reacting to emotional, social, and perceptual signals. Prof. Akil urges for further research into this aspect of overeating.

"There's a whole industry built on enticing you to eat, whether you need it or not, through visual cues, packaging, smells, emotional associations. People get hungry just looking at them, and we need to study the neural signals involved in those attentional, perceptional mechanisms that drive us to eat."

Prof. Huda Akil

Fatty fish is an excellent dietary source of omega-3. People can also meet the recommended omega-3 intake by eating plant-based foods, including omega-3-rich vegetables, nuts, and seeds.

There are three main types of omega-3 fatty acid, which are called ALA, DHA, and EPA.

Plant sources, such as nuts and seeds, are rich in ALA, while fish, seaweed, and algae can provide DHA and EPA fatty acids. Eating a variety of omega-3 sources is important.

In this article, we list the best sources of omega-3 fatty acids, including omega-3 supplements.

Fish sources of omega-3

Fatty, oily fish is an excellent source of DHA and EPA, which are two key types of omega-3 fatty acid.

The following types of fish are some of the best sources of these fatty acids. For each fish below, the serving size is 3 ounces (oz):

1. Mackerel

Omega-3 fatty acids have many health benefits.

Mackerel is a small, fatty fish that people commonly eat smoked, often for breakfast.

A serving of mackerel contains:

• 0.59 g of DHA
• 0.43 g of EPA

Along with omega-3s, mackerel is rich in selenium and vitamin B-12.

2. Salmon

Salmon is one of the most popular and highly nutritious types of fish available. There are several differences between wild and farmed salmon, including some variations in the omega-3 content.

One serving of farmed salmon contains:

• 1.24 g of DHA
• 0.59 g of EPA

One serving of wild salmon contains:

• 1.22 g of DHA
• 0.35 g of EPA

Salmon also contains high levels of protein, magnesium, potassium, selenium, and B vitamins.

Learn more about the differences between wild and farmed salmon here.

3. Seabass

Seabass is a popular Japanese fish.

One serving of seabass contains:

• 0.47 g of DHA
• 0.18 g of EPA

Seabass also provides protein and selenium.

4. Oysters

Oysters are a favorite shellfish that restaurants tend to serve as an appetizer or snack. Unlike many other seafood sources, oysters contain all three major classes of omega-3s.

One serving of oysters contains:

• 0.14 g of ALA
• 0.23 g of DHA
• 0.30 g of EPA

Oysters are also rich in zinc and vitamin B-12.

5. Sardines

Sardines are a small, oily fish that people can buy in cans and eat as a snack or appetizer.

One serving of canned sardines contains:

• 0.74 g of DHA
• 0.45 g of EPA

Sardines are also a good source of selenium and vitamins B-12 and D.

6. Shrimp

People around the world eat shrimp as both an appetizer and a component of many meals.

One serving of shrimp contains:

• 0.12 g of DHA
• 0.12 g of EPA

Shrimp is also rich in protein and potassium.

7. Trout

Rainbow trout are among the most popular and healthful types of fish.

One serving of trout contains:

• 0.44 g of DHA
• 0.40 g of EPA

In addition to omega-3s, trout is a good source of protein, potassium, and vitamin D.

Vegetarian and vegan sources of omega-3

8. Seaweed and algae

Seaweed is a nutrient-dense food.

Seaweed, nori, spirulina, and chlorella are different forms of algae that many people eat for their health benefits.

Seaweed and algae are important sources of omega-3 for people on a vegetarian or vegan diet, as they are one of the few plant groups that contain DHA and EPA.

The DHA and EPA content varies depending on the type of algae and the particular product.

There are many ways to include these foods in the diet. For example:

• Nori is the seaweed that most people use to wrap around sushi.
• Seaweed is a tasty, crispy snack.
• Chlorella and spirulina make a healthful addition to smoothies or oatmeal.

Seaweed is also rich in protein, and it may have antidiabetic, antioxidant, and antihypertensive properties.

People can find chlorella and spirulina in health-food stores or online. Shop here for chlorella and spirulina.

9. Chia seeds

Chia seeds are an excellent plant-based source of ALA omega-3 fatty acids. They are also high in fiber and protein.

Chia seeds contain 5.055 g of ALA per 1-oz serving.

People can use these seeds as an ingredient in granola, salads, or smoothies, or they can mix them with milk or yogurt to make chia pudding. Mixing chia seeds with water also creates an egg substitute that vegans can use.

Many health-food stores now stock chia seeds, and it is also possible to buy them online.

10. Hemp seeds

Hemp seeds contain 2.605 g of ALA in every 3 tablespoons (tbsp).

They are also rich in many nutrients, including:

• protein
• magnesium
• iron
• zinc

Research suggests that hemp seeds are good for a person's heart, digestion, and skin.

Hemp seeds are slightly sweet and make an excellent addition to granola, oats, snack bars, salads, and smoothies.

Hemp seeds are available to buy online.

11. Flaxseeds

Flaxseeds contain 6.703 g of ALA per tbsp.

Flaxseeds are one of the most healthful seeds that people can eat. They are rich in many nutrients, including:

• fiber
• protein
• magnesium
• manganese

These seeds may reduce blood pressure and improve heart health.

As with chia seeds, people can mix flaxseeds with water to create a vegan egg replacement. It is also easy to incorporate them into the diet by adding them to oatmeal, cereal, or salad.

Flaxseeds are available to buy online.

12. Walnuts

Walnuts contain3.346 g of ALA per cup.

These nuts are a great source of healthful fats, including ALA omega-3 fatty acids.

People can enjoy walnuts on their own, in granola, or in a trail mix, snack bar, yogurt, salad, or cooked dish.

13. Edamame

A half-cup of frozen edamame beans contains 0.28 g of ALA.

Edamame beans are immature soybeans that are particularly popular in Japan. They are not only rich in omega-3s but are a great source of plant-based protein.

Boiled or steamed edamame beans work well in a salad or as a side dish.

14. Kidney beans

Kidney beans contain 0.10 g of ALA per half-cup.

Kidney beans are one of the most common beans to include in meals or eat as a side dish. People can add them to curries or stews or eat them with rice.

15. Soybean oil

Soybean oil contains 0.923 g of ALA per tbsp.

Soybeans are popular legumes from Asia. Many people use soybean oil for cooking.

The oil is also a good source of:

• riboflavin
• magnesium
• potassium
• folate
• vitamin K

People usually serve soybeans as part of a meal or in a salad. Soybean oil works well as a cooking oil and in salad dressings.

Omega-3 supplements

Omega-3 supplements can vary in quality.

People who cannot meet their omega-3 dietary requirements and those who experience high levels of inflammation may benefit from taking omega-3 supplements.

There are several types of omega-3 supplement to choose from, including:

• Fish oil: Fish oil is the most common omega-3 supplement, and it offers the highest available dose. Fish oil supplements include both DHA and EPA.
• Cod liver oil: Cod liver oil is rich not only in DHA and EPA omega-3s but also in vitamins A and D.
• Krill oil: Krill oil is another seafood oil that is rich in DHA and EPA.
• Algae oil: For people following a vegetarian or vegan diet, algae oils are an excellent source of omega-3s. However, they contain a lower dose than most fish oil supplements, so people may need to take more of them. There are also fewer brands, and they may be more expensive. Some brands include only DHA, but a brand with both DHA and EPA will be more beneficial.
• ALA supplements: Flaxseed, chia seed, and hemp seed supplements contain only the plant-based omega-3 ALA, which is not sufficient on its own. The seeds also contain omega-6 fatty acids, which can be inflammatory. This means that these supplements do not contribute to a healthy balance of omega-3 and omega-6 in the body. Although ALA supplements are not a substitute for fish or algae oil, they can be an excellent additional supplement to include in the diet.

The amount of omega-3 in each of these supplements depends on the type of supplement and the specific brand.

Certain plant-based supplements, such as some algae and ALA supplements, include gelatin and are not suitable for vegetarians and vegans. Always read the label carefully.

Outlook

Omega-3 fatty acids are a vital component of the diet as they can minimize inflammation and keep the body healthy.

People should bear in mind that the balance of omega-3 and omega-6 in the body plays a role in preventing inflammation. In addition to increasing their omega-3 intake, people should limit their consumption of foods high in omega-6.

Foods that are typically high in omega-6 fatty acids include processed foods, tofu, nuts, seeds, and meat.

A variety of fish, vegetarian, and vegan sources can help people increase their omega-3 intake, and omega-3 supplements are also available.

It is essential to include all three main types of omega-3 in the diet and to keep the omega-3 and omega-6 ratio in balance. People who wish to avoid seafood sources can meet their requirement using plant-based sources and algae supplements.

Before making dietary changes or using supplements, people should talk to a doctor and a registered dietitian to ensure that they will be meeting all their nutritional and health needs.

Going to bed at the same time each night may keep both your heart and metabolism healthy.

The cardiometabolic health risks linked to sleep deprivation are numerous.

These health risks include weight gain, insulin resistance, type 2 diabetes, high blood pressure, and heart disease.

Going to bed and waking up at the same time every day, however, is also vital for health.

A study from last year reported that "social jet lag" — that is, the difference in sleep and waking times between the weekend and the weekdays — can also raise the risk of heart disease.

Previous studies have also suggested that obesity and diabetes may be on the cards for those who hit the snooze button on weekends.

Now, new research from the Duke University Medical Center in Durham, NC, adds to the mounting evidence suggesting that regular bedtimes are key to a person's heart health and the good functioning of their metabolism.

Jessica Lunsford-Avery, Ph.D. — an assistant professor in psychiatry and behavioral sciences from the Duke University Medical Center — led the new study.

Bedtimes and cardiometabolic health

Lunsford-Avery and team examined the sleeping patterns of almost 2,000 adults aged 54–93, who had no history of sleep disorders.

The volunteers all wore sleep tracking devices that picked up on the slightest variations in bedtime patterns. The adults wore the devices for 7 days and kept a sleep diary.

The researchers examined the link between bedtime patterns and markers of cardiometabolic risk, and they calculated a 10-year projected risk of heart disease, obesity, hypertension, and type 2 diabetes markers, such as high blood sugar and hemoglobin A1.

Overall, volunteers with irregular bedtimes had a higher body mass index (BMI), higher levels of blood sugar, higher blood pressure, and higher levels of hemoglobin A1C, and they were more likely to have a heart attack or stroke in the following decade than individuals with regular sleeping patterns.

Also, the volunteers who went to bed and woke up at varying times had a higher risk of depression and stress than their more disciplined counterparts.

"[S]leep irregularity may represent a target for early identification and prevention of cardiometabolic disease," conclude the authors. However, they also point out that their study is observational and cannot say anything about causality.

"From our study," reports Lunsford-Avery, "we can't conclude that sleep irregularity results in health risks, or whether health conditions affect sleep. Perhaps all of these things are impacting each other."

"Perhaps there's something about obesity that disrupts sleep regularity," she states. "Or, as some research suggests, perhaps poor sleep interferes with the body's metabolism which can lead to weight gain, and it's a vicious cycle."

"With more research," says Lunsford-Avery, "we hope to understand what's going on biologically, and perhaps then we could say what's coming first or which is the chicken and which is the egg."

Either way, the new findings help establish who is at risk of developing serious cardiometabolic conditions.

"Heart disease and diabetes are extremely common in the United States, are extremely costly and also are leading causes of death in this country. To the extent we can predict individuals at risk for these diseases, we may be able to prevent or delay their onset."

Jessica Lunsford-Avery, Ph.D.