As any parent can tell you, when the long days of summer strike, it can be nearly impossible to get kids to bed on time. Now, a study presented at "SLEEP 2016: 30th Anniversary Meeting of the Associated Professional Sleep Societies" may offer insight into this problem. Researchers found that exposing very young children to bright light in the evening suppressed their melatonin, a hormone that controls the sleep–wake cycle. For the first five days of the seven day trial, ten preschool-aged children were assigned to a stable sleep schedule, which was verified by sleep monitors worn on their wrists. On the afternoon of the sixth day, the children entered a dimly lit environment; then, one hour later, researchers began collecting saliva samples from the children every 20 to 30 minutes until 50 minutes after their scheduled bedtime. On the seventh day, the children remained in a dimly lit environment, staying there until one hour before their bedtime. They were then moved to a brightly lit environment for one hour before heading back to the dimly lit environment. Researchers took saliva samples before, during, and after the bright-light exposure. After comparing samples from day seven to those taken during similar times on day six, researchers found that:

• One hour of bright light in the evening suppressed the children’s melatonin secretion by about 88%.
• Melatonin levels remained suppressed when the last saliva sample was collected, 50 minutes after the children left the brightly lit environment.
• In seven of the ten children, melatonin levels were still less than 50% of their baseline dim light levels at the time of the last sample.

These findings suggest that bright light may interfere with children’s ability to fall asleep by suppressing their melatonin production for at least 50 minutes. This study doesn’t tell us how long melatonin production is suppressed after bright light exposure, but other evidence suggests that excessive light exposure from electronic screens may be associated with lasting problems with melatonin suppression and sleep problems in children and teens. So, keeping the lights low and reducing screen time to limit bright light exposure before bedtime may help your kids get to sleep on time and support healthy melatonin production.

Source: Medscape

The Mediterranean diet is loaded with fruits, vegetables, cereal grains, fish, and olive oil, and has long been associated with a reduced risk of cardiovascular disease. And now, a study that examined the role that extra virgin olive oil, in particular, played in this diet found that it may be responsible for reducing blood sugar and LDL (bad) cholesterol, both of which are markers of cardiovascular disease. The study, published in Nutrition & Diabetes, randomly assigned 25 healthy people to receive a Mediterranean-type meal with either added extra virgin olive oil (10 g) or no added olive oil. A month later, the participants were randomly assigned to receive another Mediterranean-type meal, this time with either added extra virgin olive oil (10 g) or added corn oil (10 g). When researchers took the participants' blood before and after each meal to measure blood sugar and LDL cholesterol, they found:

• After both meals, participants who had eaten the meal with olive oil had lower blood sugar and lower LDL cholesterol than those who had eaten either the meal without olive oil or the meal with corn oil.

While it is important to balance the amount and types of fat in one's diet, the findings do suggest that, when paired with a healthy diet like the Mediterranean one, cooking with olive oil rather than other fats may provide cardiovascular health benefits. Previous research has also provided other reasons to stick with olive oil: it has been associated with improved blood vessel health and markers of bone health, and a reduced risk of death from any cause.

Source: Nutrition & Diabetes

From its humble beginnings as a single-option beverage, water has risen to new heights and is now available in various “enhanced” forms. But are any of these new options better for you than the original? Experts interviewed by TIME and the Washington Post aren’t convinced. They claim many of the additives in enhanced water products are merely marketing ploys that don’t offer real health benefits and may instead add calories, sugars, and other questionable ingredients, specifically:

• Electrolytes. The body needs these mineral salts to keep muscles and nerves firing correctly and to stay hydrated. On a sweltering day, during intense exercise, or as a result of illness involving diarrhea, vomiting, or fever, you lose electrolytes through sweating or other fluid loss, and electrolyte-enhanced drinks may come in handy. However, experts warn that, in ordinary circumstances, extra electrolytes provide no health benefits, and the additional sodium, potassium, and sugar in these drinks could be an issue for people with some health conditions or taking certain medications.
• Vitamins and minerals. Drinking water with extra vitamins and minerals can seem like a straightforward way to get more nutrients. But, if you’re already eating a well-rounded diet, enhanced waters are unlikely to have a meaningful impact on your overall nutrient intake.
• Alkaline pH. Another popular enhanced-water feature is an alkaline pH. Some companies claim this helps balance the body’s pH—which is very tightly controlled through buffering mechanisms. During prolonged intense exercise, acid production can exceed the body’s acid-buffering capacity, and it is thought that alkaline salts like sodium bicarbonate may help. But for most of us, any extra acidity that needs buffering is due to a diet that is too high in animal protein and sugar. Drinking fortified water is unlikely to reverse any of the effects of poor diet choices, especially if it has added sugars. Instead, eating more fruits and vegetables is likely a far better way to support the body in maintaining a normal pH.

The bottom line? Plain water may sound boring, but in most cases it’s probably the best choice. If you do choose to drink enhanced water, remember that not all water is created equal: read labels and do your research so you know what’s in your glass.

Source: TIME

Nobody wants to be outside when it’s smoggy. Even so, it can still be tempting to escape the house or office and go outdoors for some exercise despite the smog alerts. If that sounds like you, you may want to reconsider: According to the New York Times, exercisers may be at the greatest risk when air quality drops. That’s because, by some estimates, exercisers draw in 10 to 20 times more air compared to those sitting still, which means they also inhale more pollutants on bad air quality days.

For example, in one study conducted in a lab, participants exposed to diesel fumes while exercising moderately for an hour had far more chemical particles in their lungs than when they were exposed to the same amount of fumes while resting. Other studies have shown that, for athletes such as figure skaters and hockey players, long hours of exposure to pollution (caused by exhaust from ice resurfacing machines) may contribute to higher rates of asthma, and that, for healthy bikers, exposure to diesel exhaust may cause abnormal changes in their veins and arteries—possibly indicating a heightened risk for cardiovascular disease. Bottom line? Try not to exercise outside when smog levels are high. But, if you have to, venture out early when smog levels tend to be lower.

Source: New York Times

While the grocery store has become a friendlier place for people with celiac disease and gluten sensitivities, it’s also become more confusing. Products made with wheat and other grains containing gluten, such as farro, spelt, rye, and barley, are now available in gluten-free versions. But some products, like oats, which don’t naturally contain gluten, also sport gluten-free labels. To help clear up this grainy situation, the New York Times asked experts in celiac disease to explain the nuances of gluten-free labeling:

• Gluten cross-contamination. Oats are particularly at risk for being cross-contaminated when they are manufactured or transported along with gluten-containing grains. Avoiding cross-contamination is important for people with celiac disease because eating even trace amounts of gluten could cause health issues.
• Gluten-free regulations. All products regulated by the FDA, including those that don’t naturally contain gluten, may carry the gluten-free label, as long as the product’s gluten level is less than 20 parts per million. Since the label is voluntary, some gluten-free products may not be labeled as such.
• Manufacturing gluten-free oats. To earn a gluten-free label, products like oats need to be grown, transported, and milled in gluten-free facilities. Alternatively, they can be sorted to remove any gluten-containing grains.

It’s true that not all gluten-free products really need the label (gluten-free water, anyone?), but some product labeling is helpful for those wishing to avoid gluten. And while the US does not currently have a program that tests product’s gluten levels; experts say that, generally speaking, you can trust the labels.

Source: New York Times