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sleep

How Heat Therapy Improves Slow Wave Sleep

Posted on May 30th 2023 (almost 2 years)

Heat therapy (saunas, exercise, hot baths) can enhance slow-wave sleep. This video explores exercise and heat's joint role in sleep regulation.

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Q&A #40 with Dr. Rhonda Patrick (10/01/2022)

Posted on October 1st 2022 (over 2 years)

Dr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.

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Q&A #32 with Dr. Rhonda Patrick (2/5/2022)

Posted on February 5th 2022 (over 3 years)

Dr. Rhonda Patrick answers audience questions on various health, nutrition, and science topics in this Q&A session.

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News & Publications

  • Morning-only coffee drinkers demonstrate a 16% lower risk of death from any cause and a 31% lower risk of cardiovascular death—benefits that exceed all-day coffee consumption, regardless of whether it's caffeinated or decaffeinated. academic.oup.com
    Cancer Coffee Caffeine Cardiovascular

    That morning cup of coffee might do more than boost alertness—it might promote longevity. While many studies link moderate coffee drinking to better health, the timing of those effects is less clear. However, a recent study found that morning-only coffee drinkers were more than 30% less likely to die from cardiovascular disease.

    Researchers analyzed data from more than 40,000 adults in the National Health and Nutrition Examination Survey and 1,400 adults in the Women’s and Men’s Lifestyle Validation Study. They searched for patterns in the timing of coffee consumption and tracked participants for an average of nearly 10 years to monitor deaths from all causes, cardiovascular disease, and cancer.

    Two coffee-drinking patterns emerged: a morning-only pattern (4 a.m. to noon) and an all-day pattern. Compared with people who didn’t drink coffee at all, those who drank coffee only in the morning had a 16% lower risk of dying from any cause and a 31% lower risk of dying from cardiovascular disease, indicating that the health benefits of drinking more coffee were strongest among morning-only drinkers. Surprisingly, caffeine didn’t explain the difference. When the researchers adjusted for both caffeinated and decaffeinated coffee intake, the timing of coffee drinking still mattered.

    These findings suggest that drinking coffee earlier in the day offers more health benefits than drinking it over the course of the day. Coffee induces autophagy–a critical process that helps reduce the risk of cancer and other chronic diseases. Learn more in this clip featuring Dr. Guido Kroemer.

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  • A daily cup of coffee could reduce your risk of heart disease and diabetes by half. academic.oup.com
    Sleep Heart Disease Diabetes Biomarkers Coffee Green Tea Caffeine Stroke Cardiovascular

    Drinking your daily cup of coffee or tea might do more than give you a boost—it could lower your risk of developing multiple serious cardiometabolic conditions simultaneously, like diabetes, heart disease, or stroke. A recent study found that moderate coffee or caffeine consumption may cut your risk of cardiometabolic multimorbidity by as much as 50%.

    Researchers analyzed data from more than 172,000 participants enrolled in the UK Biobank who had no cardiometabolic diseases at the start. Participants reported their coffee, tea, and caffeine consumption; about half provided blood samples for metabolic marker analysis.

    They found that people who drank about three cups of coffee daily (or consumed 200 to 300 milligrams of caffeine daily) were 40% to 50% less likely to develop multiple cardiometabolic diseases than those who drank little or no caffeine. They also discovered that specific blood markers, such as certain lipid components, were linked to coffee and caffeine consumption and a lower risk of cardiometabolic conditions.

    These findings suggest that moderate coffee or caffeine intake reduces the risk of developing cardiometabolic diseases but also slows their progression if they occur. Other evidence points to the many health benefits associated with coffee and caffeine, but it’s crucial to remember their effects on sleep. Learn more in this Aliquot featuring Drs. Guido Kroemer, Satchin Panda, Elissa Epel, Matthew Walker, and Rhonda Patrick

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  • Drinking coffee may reduce risk of subarachnoid hemorrhage in women. (2011) www.sciencedaily.com
    Coffee Stroke Aneurysm

    Drinking coffee may reduce the risk of stroke in women.

    A stroke occurs when blood flow to the brain is interrupted, killing brain cells. It is the second leading cause of disability and death worldwide, affecting the lives of roughly 102 million people. Evidence suggests that inflammation plays an important role in the pathogenesis of strokes. Findings from a 2011 study suggest that coffee reduces the risk of stroke in women.

    Coffee is one of the most consumed beverages worldwide. It is rich in polyphenolic compounds, including quercetin, chlorogenic acid, and others, that exert beneficial health effects in humans. Evidence suggests that coffee reduces inflammation.

    The study involved nearly 35,000 women enrolled in the Swedish Mammography Cohort. The women, who had no history of cardiovascular disease or cancer at the time of their enrollment, completed questionnaires about their coffee consumption and other lifestyle habits. Using hospital medical records, the investigators gathered information about whether the women experienced a stroke during a 10-year follow-up period.

    They found that drinking coffee was associated with a reduced risk of strokes, even after taking other risk factors into consideration, such as smoking, body mass index, diabetes, hypertension, or alcohol consumption. On average, drinking 1 to 2 cups daily reduced risk by 22 percent; 3 to 4 cups reduced risk by 25 percent; 5 or more cups reduced risk by 23 percent.

    These findings suggest that moderate coffee consumption reduces the risk of stroke in women. Other lifestyle behaviors may reduce stroke risk, too, such as sauna use, which may reduce risk by as much as half. Learn more in this presentation by Dr. Rhonda Patrick.

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  • Relationship of Daily Coffee Intake with Vascular Function in Patients with Hypertension www.mdpi.com
    Coffee Blood Pressure

    Drinking coffee improves vascular function in people with hypertension.

    Coffee is one of the most consumed beverages worldwide. It is rich in polyphenolic compounds, including quercetin, chlorogenic acid, and others, that exert beneficial health effects in humans. Drinking coffee is linked with reduced disease burden and increased lifespan, possibly due to coffee’s ability to induce autophagy. A recent study suggests that coffee consumption improves vascular function in people with hypertension.

    Hypertension is a chronic elevation of blood pressure that, over time, causes end-organ damage and increases the risk of cardiovascular disease, kidney dysfunction, and death. Key features of hypertension include endothelial dysfunction, an alteration of the vascular endothelium (the thin layer of cells that lines the blood vessels), and vascular smooth muscle dysfunction. Medical professionals typically use flow-mediated dilation to assess endothelial function and nitroglycerine-induced vasodilation to assess vascular smooth muscle function. When combined, the two measures are robust predictors of future cardiovascular events.

    The study involved 462 adults (average age, 65 years) who had hypertension. The investigators assessed the participants' flow-mediated dilation and nitroglycerine-induced vasodilation and collected information about their coffee intake. They assigned the participants to one of two groups: coffee consumers and non-consumers.

    They found that most coffee consumers drank about two cups of coffee per day. Coffee consumers were roughly half as likely to have endothelial dysfunction or vascular smooth muscle dysfunction, compared to non-consumers, even after considering other factors, including age, sex, body mass index, systolic blood pressure, abnormal blood lipids, diabetes, cardiovascular disease, smoking, and systolic blood pressure.

    These findings suggest that moderate coffee intake improves measures of endothelial and vascular health. The authors posited that these benefits may be related to the effects of polyphenolic compounds in coffee, especially chlorogenic acid, a bioactive compound that exerts antioxidant properties, among others.

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  • Coffee consumption is associated with a reduced risk of irregular heartbeats. jamanetwork.com
    Heart Disease Coffee

    Coffee consumption is popular worldwide and is associated with reduced risk of cancer, diabetes, and Parkinson’s disease. However, the American College of Cardiology and American Heart Association recommend avoiding caffeine to reduce the risk of cardiac arrhythmias. Findings from a recent observational report suggest coffee consumption may reduce, not increase, the risk of cardiac arrhythmias.

    Cardiac arrhythmias occur when the electrical impulses that control heart rate pulse too quickly, called tachycardia, or too slowly, called bradycardia. Coffee is the primary source of caffeine for most people. Because caffeine increases serum levels of catecholamines (e.g., adrenaline), it is plausible that coffee may increase the risk of cardiac arrhythmias. Although results from one observational study from 1980 support an increased risk of arrhythmias with increased coffee consumption, newer and more comprehensive evidence is needed.

    The authors collected data regarding habitual coffee consumption and the incidence of cardiac arrhythmias from over 380,000 participants of the United Kingdom Biobank, a long-term registry study of United Kingdom citizens. The researchers assigned participants to one of eight categories of coffee consumption: zero, less than one, one, two, three, four, five, or six or more cups daily. Participants also provided a DNA sample for the sequencing of genes related to coffee metabolism.

    Coffee consumption was associated with a reduced risk of cardiac arrhythmia. For each cup of coffee consumed daily, the risk of arrhythmia was reduced by three percent. This means an individual consuming three cups of coffee would have a nine percent risk reduction. This relationship was significant even after taking age, sex, race, metabolic health, smoking, alcohol and tea consumption, and exercise into account. Participants with genetic variants associated with slower caffeine metabolism drank less coffee, but did not have an increased risk of arrhythmia.

    Greater coffee consumption was associated with a reduced risk of cardiac arrhythmias, a result that contradicts earlier evidence. Learn how coffee consumption may induce autophagy to improve other aspects of health in this clip featuring Dr. Guido Kroemer.

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