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  • Healthy Skin

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    You have selected the Healthy Skin template. Attached are the products best suited to help you as you progress. Please follow the instructions and follow up if you have any questions. Looking Great! Dr. Michael Hauman Aslan Health, LLC www.aslanhealth.com Skin, Hair, & Nails — Overview Skin, hair, and nails are all part of our integumentary system (i.e., the body’s outer layer), which includes all of the organs (and their appendages) that form the outermost layer of the body. Healthy skin maintains a barrier between the external environment and the inside of the body and is characterized by smoothness, moisture, blemish-free skin, and radiance. A number of treatments (dietary, supplementary, red light therapy, and topical products) have been studied for hair and skin health. Skin, Hair, & Nails — How are skin, hair, and nails related? The integumentary system comprises the organs that form the body's outermost layer. In humans, the integumentary system consists of skin, hair, and nails, which help protect the rest of the body and maintain homeostasis. The outermost layer of skin (the epidermis) is primarily composed of keratinocytes (cells that contain the protein keratin, which holds water and keeps the skin hydrated), and the topmost part of the epidermis is primarily composed of dead keratinocytes. Hair and nails don’t contain any cells but are instead composed of keratin (and other proteins). Alongside its functional role in the integumentary system, it can also play an important aesthetic role. Skin, Hair, & Nails — What problems do skin, hair, and nails have? The most noteworthy skin-related issues that individuals experience are aging, acne, eczema (e.g., atopic dermatitis), and skin cancer. Hair-related issues include hair loss, breaking, and graying. Nail-related issues include brittleness, discoloration, and fungal infections. Age, damage (e.g., physical trauma, exposure to certain chemicals or radiation), oxidative stress, and inflammation can all lead to problems with skin, hair, and nails. [1] Skin, Hair, & Nails — How could diet affect skin, hair, and nails? The integumentary system is complex and requires many nutrients to function correctly. A diet that provides adequate levels of nutrients is important. Notably, protein, certain micronutrients (e.g, cysteine, lysine, iron, vitamin A, vitamin C, B vitamins, zinc, selenium), and essential fatty acids such as omega-6 and omega-3 polyunsaturated fatty acids. [2] Not only are these nutrients necessary for ordinary function, but they also play a role in protection and repair (e.g., in response to UV radiation). Deficiencies in these nutrients may manifest as abnormalities in skin, hair, and nails. [3][1] Skin, Hair, & Nails — Which supplements are of most interest for skin, hair, and nails? If it’s difficult to obtain adequate levels of the nutrients listed above from the diet, supplementing with them may be advisable. [3][1] Additionally, cocoa extract, coconut oil, nicotinamide, and Polypodium leucotomos all show promise as treatments for skin health. I have included my favorites with this protocol. Cysteine, lysine, marine proteins (i.e., extracellular matrix components from sharks and mollusks), procyanidins, pumpkin seed oil, B vitamins, vitamin D, vitamin E derivatives, and zinc have all been studied for hair loss. [4] My favorite for hair loss is red light therapy with the PlatinumLED. See the Aslan Health Red Light series for details. Skin, Hair, & Nails — What other treatments are useful for skin, hair, and nails? There’s quite a bit of research on the topical application of nutrients to the skin and hair. Topically applied retinoids, carotenoids, nicotinamide, vitamin C, and vitamin E have all been studied for their effects on skin health. [1] Topically applied caffeine, capsaicin, curcumin, garlic, melatonin, onion juice, and rosemary oil all show some promise for treating hair loss. [4] Additionally, it’s advisable to use a broad-spectrum sunscreen, even if you aren’t spending much time in the sun. [5] Skin, Hair, & Nails — Why do people tan differently? The Fitzpatrick skin type scale [6] is a method for classifying people’s expected reaction to UVB exposure based on how they respond to sun exposure of about three minimum erythema doses (MEDs), or about 45–60 minutes of noon exposure in northern latitudes (north of Mexico through Oregon) during early summer. Not surprisingly, skin pigmentation plays an important role in determining the Fitzpatrick skin type. There are six categories that a person may fall into, with the first four associated with white skin, the fifth with brown skin, and the sixth with black skin. Skin, Hair, & Nails — Will sunscreen decrease my vitamin D levels? Your body can produce vitamin D when the skin is exposed to UVB rays, [7] Your body can produce vitamin D when the skin is exposed to UVB rays [7], so it stands to reason that sunscreen use may decrease vitamin D levels. Indeed, sunscreen can reduce vitamin D production under laboratory conditions,[8][9] and this decrease is most pronounced when sunscreen is used consistently and properly (i.e., with a broad-spectrum sunscreen and an appropriate SPF, amount, and reapplication schedule).[10][11][12] Even so, it appears that most people need not worry that sunscreen alone will affect vitamin D levels.[13] One important caveat — studies to date have generally been conducted on people with less skin pigmentation (i.e., those with Fitzpatrick skin types 1–3). A different result may be seen in those with Fitzpatrick skin types 4–6. Generally speaking, 5 to 30 minutes of unprotected sun exposure to the hands, face, and arms at least three times a week between 11 a.m. and 3 p.m. may generally be enough to keep vitamin D levels out of the deficient range (<30 nmol/L or <12 ng/mL). [14][15] When the UV Index in your area is 3 or higher, people with Fitzpatrick skin types 1 or 2 should limit unprotected sun exposure to less than 10 minutes, skin types 3 or 4 to less than 15 minutes, and skin types 5 or 6 to less than 30 minutes. [16][17] You can check out the UV index forecast in your area here (https://www.epa.gov/enviro/uv-index-search). Keep in mind that longer periods of unprotected sun exposure will not necessarily lead to higher vitamin D production because the UVB rays will eventually degrade vitamin D in your skin to an inactive state. [18] This actually helps protect your body against vitamin D toxicity. Additionally, UVB-induced vitamin D production can be influenced by many other factors, including: [19] 👴🏽 Age 🦵🏼 Amount of sun-exposed skin 💊 Certain medications 🎽 Clothing type 🏔 Elevation 🗺 Latitude 🏬 Living environment (e.g., urban, suburban, or rural) 🏭 Pollution ✋🏿 Skin pigmentation 📐 Solar angle ⏱ Sun exposure duration and frequency 📅 Time of year 🌦 Weather conditions For these reasons, it is not advisable to completely forego sunscreen to increase vitamin D levels or rely on sun exposure as your main source of vitamin D. Rather, a more balanced approach would be to increase vitamin D through diet and supplementation, with some limited unprotected sun exposure added in. 💡 Tip: Calculate your safe UV exposure for a healthy vitamin D status How much UV exposure you need to maximize your body's vitamin D production depends on a number of factors: time of year, location, skin type, weather conditions, and more. Fortunately, the Norwegian Institute for Air Research has developed a calculator, based on peer-reviewed research [20][21][22][23] that takes these factors and more into account. This tool allows you to calculate UV exposure times to obtain optimal vitamin D synthesis without burning your skin. You can try the easier model or the more complex full model. Skin, Hair, & Nails — Can I create my own sunscreen using natural plant oils? In short, not really. When tested for protection against UVB radiation only, many plant oils provide an SPF of <8. [24] These oils can be incorporated into commercial sunscreen products to help the overall SPF rating, but on their own, they are insufficient for UV protection. Be aware that some of these plant oils can be potentially allergenic and may cause skin irritation (such as dermatitis) in some individuals. [25][26] Sunscreens are formulated with specific ingredients in specific amounts, and manufacturing methods are employed to help ensure these UV-protective ingredients are evenly distributed throughout the sunscreen. This process is very difficult to replicate at home. Sun protection factor (SPF) values of plant oils Adapted from Kaur and Saraf. Pharmacognosy Res . 2010. [24] Skin Quality Skin quality tends to refer to an overall evaluation of (facial) skin parameters such as tightness, moisture content, and clearness from acne. Supplements that improve skin quality can be taken orally or topically as a cream. Skin Elasticity Skin elasticity is the ability of the skin to return to its original position after being stretched or deformed. It is typically done to measure skin health or hydration. References ^ Pappas A, Liakou A, Zouboulis CC Nutrition and skin. Rev Endocr Metab Disord.(2016-09) ^ Michalak M, Pierzak M, Kręcisz B, Suliga E Bioactive Compounds for Skin Health: A Review. Nutrients.(2021-Jan-12) ^ O'Connor K, Goldberg LJ Nutrition and hair. Clin Dermatol.(2021) ^ Anna-Marie Hosking, Margit Juhasz, Natasha Atanaskova Mesinkovska Complementary and Alternative Treatments for Alopecia: A Comprehensive Review Skin Appendage Disord.(2019 Feb) ^ Li H, Colantonio S, Dawson A, Lin X, Beecker J Sunscreen Application, Safety, and Sun Protection: The Evidence. J Cutan Med Surg.(2019) ^ T B Fitzpatrick The validity and practicality of sun-reactive skin types I through VI Arch Dermatol.(1988 Jun) ^ Bikle DD Vitamin D metabolism and function in the skin Mol Cell Endocrinol.(2011 Dec 5) ^ A Faurschou, D M Beyer, A Schmedes, M K Bogh, P A Philipsen, H C Wulf The relation between sunscreen layer thickness and vitamin D production after ultraviolet B exposure: a randomized clinical trial Br J Dermatol.(2012 Aug) ^ Mantas Grigalavicius, Vladimir Iani, Asta Juzeniene Layer Thickness of SPF 30 Sunscreen and Formation of Pre-vitamin D Anticancer Res.(2016 Mar) ^ Libon F, Courtois J, Le Goff C, Lukas P, Fabregat-Cabello N, Seidel L, Cavalier E, Nikkels AF Sunscreens block cutaneous vitamin D production with only a minimal effect on circulating 25-hydroxyvitamin D Arch Osteoporos.(2017 Dec) ^ Bibi Petersen, Hans Christian Wulf Application of sunscreen--theory and reality Photodermatol Photoimmunol Photomed.(Apr-Jun 2014) ^ R E Neale, S R Khan, R M Lucas, M Waterhouse, D C Whiteman, C M Olsen The effect of sunscreen on vitamin D: a review Br J Dermatol.(2019 Nov) ^ T Passeron, R Bouillon, V Callender, T Cestari, T L Diepgen, A C Green, J C van der Pols, B A Bernard, F Ly, F Bernerd, L Marrot, M Nielsen, M Verschoore, N G Jablonski, A R Young Sunscreen photoprotection and vitamin D status Br J Dermatol.(2019 Nov) ^ Barbara B Shih, Mark D Farrar, Marcus S Cooke, Joanne Osman, Abigail K Langton, Richard Kift, Ann R Webb, Jacqueline L Berry, Rachel E B Watson, Andy Vail, Frank R de Gruijl, Lesley E Rhodes Fractional Sunburn Threshold UVR Doses Generate Equivalent Vitamin D and DNA Damage in Skin Types I-VI but with Epidermal DNA Damage Gradient Correlated to Skin Darkness J Invest Dermatol.(2018 Oct) ^ Institute of Medicine (US) Committee to Review Dietary Reference Intakes for Vitamin D and Calcium, A Catharine Ross, Christine L Taylor, Ann L Yaktine, Heather B Del Valle Dietary Reference Intakes for Calcium and Vitamin D ^ Ann R Webb, Andreas Kazantzidis, Richard C Kift, Mark D Farrar, Jack Wilkinson, Lesley E Rhodes Colour Counts: Sunlight and Skin Type as Drivers of Vitamin D Deficiency at UK Latitudes Nutrients.(2018 Apr 7) ^ Ann R Webb, Andreas Kazantzidis, Richard C Kift, Mark D Farrar, Jack Wilkinson, Lesley E Rhodes Meeting Vitamin D Requirements in White Caucasians at UK Latitudes: Providing a Choice Nutrients.(2018 Apr 17) ^ A R Webb, B R DeCosta, M F Holick Sunlight regulates the cutaneous production of vitamin D3 by causing its photodegradation J Clin Endocrinol Metab.(1989 May) ^ Wacker M, Holick MF Sunlight and Vitamin D: A global perspective for health Dermatoendocrinol.(2013 Jan 1) ^ Engelsen O, Kylling A Fast simulation tool for ultraviolet radiation at the earth's surface Opt Eng.(2005 Apr) ^ John C Dowdy, Robert M Sayre, Michael F Holick Holick's rule and vitamin D from sunlight J Steroid Biochem Mol Biol.(2010 Jul) ^ Vitaly Terushkin, Anna Bender, Estee L Psaty, Ola Engelsen, Steven Q Wang, Allan C Halpern Estimated equivalency of vitamin D production from natural sun exposure versus oral vitamin D supplementation across seasons at two US latitudes J Am Acad Dermatol.(2010 Jun) ^ Ann R Webb, Ola Engelsen Calculated ultraviolet exposure levels for a healthy vitamin D status Photochem Photobiol.(Nov-Dec 2006) ^ Chanchal Deep Kaur, Swarnlata Saraf In Vitro Sun Protection Factor Determination of Herbal Oils Used in Cosmetics Pharmacognosy Res.(2010 Jan) ^ David A Kiken, David E Cohen Contact Dermatitis to Botanical Extracts Am J Contact Dermat.(2002 Sep) ^ M Corazza, A Borghi, M M Lauriola, A Virgili Use of Topical Herbal Remedies and Cosmetics: A Questionnaire-Based Investigation in Dermatology Out-Patients J Eur Acad Dermatol Venereol.(2009 Nov) This information is not meant to replace advice from any qualified professional. It is intended for educational and informational purposes only.

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  • Calcium

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    This is my favorite Calcium product; it is well tolerated. The dose per pill is small enough that you can easily adjust it depending on your supplement intentions. Stay Strong! Dr. Mike Hauman

  • Vitamin D

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    This is the Aslan Health Vitamin D protocol page.

  • Inflammation Reduction

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    You have selected the Inflammation Reduction protocol. Attached are the products I think will best support you as you progress. Please follow the instructions. Please review the attached resources as well. Put out the fire! Dr. Hauman

  • Omega-3, Fish oil

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    Thank you for your interest in Aslan Health! I am pleased to share this Omega-3 Fish Oil guide to encourage and assist you on your journey to health and wellness. This includes my recommendations for the products I prefer. Select only 1 for a trial, depending on your treatment goal. Keep swimming! Dr. Mike Hauman

  • Sleep Support

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    Sleep is an essential component of any successful journey toward better health. Here, you will find the products I believe are best suited to help you achieve quality restorative sleep. Please follow the instructions and reach out if you have any questions. Good Night! Dr. Michael Hauman Aslan Health, LLC www.aslanhealth.com Sleep — Why do we need sleep? Getting enough sleep is crucial for maintaining brain health, reducing the risk of neurodegenerative and cardiovascular disease, bolstering the immune system, sustaining good mental health, and recovering from the stressors of the day. The American Academy of Sleep Medicine and Sleep Research Society recommends that adults (over 18 years of age) get at least 7 hours of sleep per night. [1] Sleep deprivation is associated with obesity, and this relationship may be due to changes in eating, activity levels, and hormone levels. [2] Sleep Hygiene Training Sleep Hygiene Training consists of learning behaviors that are associated with improved sleep. Reducing exposure to blue light, practicing breathing exercises, and limiting caffeine intake are essential components of good sleep hygiene. Sleep Disturbance Signs and Symptoms Sleep disturbances (aka sleep disorders) are a collection of conditions that impair the initiation and quality of sleep. Sleep Latency Sleep latency, also known as sleep onset latency, is the time it takes to fall asleep after turning out the lights. Sleep Quality Sleep quality refers to the restfulness of your sleep — how well it rejuvenates your mind and body. To feel rested in the morning, your sleep must have sufficient duration and quality. Like insufficient sleep duration, poor sleep quality can start a cascade of health issues. You may want to read our ten tips for better sleep. Sleep Duration The amount of time spent sleeping during the night. Sleep Efficiency The amount of time in bed that was spent sleeping. Sleep — How could diet affect sleep? Changes in an individual’s dietary pattern can impact their sleep architecture. A meta-analysis found that high carbohydrate intake increases rapid-eye movement (REM) sleep, whereas low carbohydrate intake increases non-rapid-eye movement (non-REM sleep). [3] Additionally, some observational studies have found an association between increased consumption of healthy foods (e.g., fruits, vegetables, fiber, seafood, and whole grains) and improved sleep quality. [4] In essence, consuming a balanced and nutrient-rich diet may help to optimize sleep. Sleep — Which supplements are of most interest for sleep? The supplements of most interest: apigenin (the active ingredient in chamomile), California poppy, cannabidiol, hops, passionflower, kava, lavender, magnesium, melatonin, and valerian. However, it is best to consult a healthcare provider before consuming any sleep supplement because they may interact with prescription medications. Sleep — How exactly does eating carbohydrates or a high GI meal close to bedtime help sleep? It is thought that a carbohydrate-rich or a high-glycemic-index meal can affect sleep through its effects on tryptophan (an essential amino acid) levels. [5] More specifically, high-glycemic-index carbohydrates cause a rise in insulin levels, which drive circulating large neutral amino acids (LNAAs) [6] into muscles. Because LNAAs compete with tryptophan for transport across the blood-brain barrier, lower levels of blood LNAAs result in a higher tryptophan-to-LNAA ratio, so more tryptophan can travel to the brain. More tryptophan entering the brain leads to greater production of serotonin [7] and, finally, to the secretion of melatonin (a sleep-inducing hormone), resulting in sleepiness. Sleep — How do sleeping patterns change in older adults? Although sleep requirements may not differ between young and middle-aged adults, older adults tend to have more difficulty getting their required amount of sleep. [8] Some studies have suggested that, rather than being an intrinsic part of the aging process, sleep deficiencies may be secondary to other illnesses in older people. [9] Regardless of the cause, both short and long sleep durations have been associated with increased risk of cardiovascular disease and cancer mortality. [10] Some researchers have speculated that negative health associations with long sleep durations may be due to decreased sleep quality resulting from sleep fragmentation. [10] Sleep — When you are sleep deprived, is it possible to “catch up” by getting extra sleep? A few nights of subpar sleep will leave anyone groggy, irritable, and a bit lacking in mental acuity. A major mechanism by which one becomes sleepy is the buildup of adenosine levels in the brain, which are lower after getting adequate sleep. Based on the adenosine hypothesis, sleep debt (caused by excessive adenosine levels in the brain) can be compensated for at some point in the future by getting better sleep. However, recent animal studies suggest that this might not be the case. Instead, extended periods of sleep deprivation may lead to lasting brain injury through increased oxidative stress and inflammation that can worsen neurodegeneration. [11] Although it remains to be seen whether similar mechanisms are at work in humans, 5–10 days of sleep deprivation impaired cognition in humans, which did not fully recover after 3 or more days of adequate sleep. [12][13] This suggests that extended periods of sleep loss may cause lasting, negative effects on the brain that may not be “paid back” with a few days of good sleep. Sleep — Does exercising in the evening negatively affect sleep? While there is a general consensus that exercising in the morning or afternoon benefits sleep, it’s often recommended to avoid exercising, especially at high intensity, in the evening, due to concerns that it may negatively affect sleep. However, according to a 2021 meta-analysis, an acute bout of high-intensity exercise performed 2–4 hours before bedtime does not disrupt sleep. [14] In fact, performing high-intensity exercise 2 hours before bedtime tends to increase total sleep time (+16 minutes) and decrease the time it takes to fall asleep (−5 minutes). However, longer-duration high-intensity exercise (>30–60 minutes) may decrease rapid-eye movement sleep by a small extent (−3%). In a 7-week study in elite youth soccer players, an evening high-intensity exercise session did not affect sleep quality. It slightly increased sleepiness at bedtime, compared to nights when no exercise was performed. [15] In summary, high-intensity evening exercise does not appear to affect sleep negatively, provided the activity is completed at least 2 hours before sleep onset. Careful consideration should be given to pre-workout supplements when exercising in the evening, as products containing caffeine can have a negative impact on sleep. Sleep — Does poor sleep increase the risk of negative health outcomes? Sleep plays an important role in overall health. Not getting enough sleep, or not getting enough good-quality sleep, is associated with a higher risk of many negative health outcomes. The following are just some of the outcomes linked to poor sleep: Coronary heart disease. Sleeping less than 7 hours per night is associated with a higher risk of coronary heart disease (CHD) and an elevated risk of cardiovascular disease (CVD) mortality. [16][17] Additionally, a genetic study found that a short sleep duration (6 or fewer hours per night) appeared causally related to a higher risk of CHD, high blood pressure, and heart attack. [18] Obesity: Getting less sleep is associated with a higher risk of obesity. [19][20] Consistent with this association, restricting sleep to just 4 hours per night has been shown to increase hunger and calorie intake, leading to weight gain (sometimes in as little as 5 days). [21][22] Conversely, increasing sleep time from 5.9 to 7.1 hours per night in one clinical trial resulted in a reduction in caloric intake and a loss of body fat after two weeks. [23] Alzheimer’s disease: Poor quality sleep and sleep problems are associated with a higher risk of Alzheimer’s disease, and a short sleep duration is linked to a faster rate of cognitive decline. [24][25] This could be related to the glymphatic system, a biological drainage system active during sleep that appears to clear the brain of beta-amyloid, a protein linked to Alzheimer’s disease. [26][27] Type 2 diabetes: A meta-analysis of roughly one million people found that a short sleep duration(6 or fewer hours per night) was associated with an increase in the risk of type 2 diabetes. [28] Additionally, a genetic study found that insomnia increased the risk of type 2 diabetes, suggesting a causal association between sleep problems and diabetes. [29] Bone fracture: Sleep disturbances, insomnia, and a short sleep duration (less than 7 hours per night) are associated with a higher risk of breaking a bone, possibly by increasing the tendency to fall. [30][31][32] A relationship between poor sleep, bone fractures, and low bone mineral density has also been observed in genetic studies. [31][33] Depression: A short sleep duration (7 or fewer hours per night) is associated with a greater risk of depression. Having insomnia is also associated with a higher risk of developing depression [34], and treating insomnia has been shown to improve symptoms of depression. [35][36][37] References ^ , Watson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, Buysse D, Dinges DF, Gangwisch J, Grandner MA, Kushida C, Malhotra RK, Martin JL, Patel SR, Quan SF, Tasali E, , Twery M, Croft JB, Maher E, , Barrett JA, Thomas SM, Heald JL Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. J Clin Sleep Med.(2015-Jun-15) ^ Cooper CB, Neufeld EV, Dolezal BA, Martin JL Sleep deprivation and obesity in adults: a brief narrative review. BMJ Open Sport Exerc Med.(2018) ^ Vlahoyiannis A, Giannaki CD, Sakkas GK, Aphamis G, Andreou E A Systematic Review, Meta-Analysis and Meta-Regression on the Effects of Carbohydrates on Sleep. Nutrients.(2021-Apr-14) ^ St-Onge MP, Mikic A, Pietrolungo CE Effects of Diet on Sleep Quality. Adv Nutr.(2016-09) ^ Wurtman RJ, Wurtman JJ, Regan MM, McDermott JM, Tsay RH, Breu JJ Effects of normal meals rich in carbohydrates or proteins on plasma tryptophan and tyrosine ratios Am J Clin Nutr.(2003 Jan) ^ Berry EM, Growdon JH, Wurtman JJ, Caballero B, Wurtman RJ A balanced carbohydrate: protein diet in the management of Parkinson's disease Neurology.(1991 Aug) ^ Zimmermann RC, McDougle CJ, Schumacher M, Olcese J, Heninger GR, Price LH Urinary 6-hydroxymelatonin sulfate as a measure of melatonin secretion during acute tryptophan depletion Psychoneuroendocrinology.(1993) ^ Chaput JP, Dutil C, Sampasa-Kanyinga H Sleeping hours: what is the ideal number and how does age impact this? Nat Sci Sleep.(2018) ^ Vitiello MV, Moe KE, Prinz PN Sleep complaints cosegregate with illness in older adults: clinical research informed by and informing epidemiological studies of sleep. J Psychosom Res.(2002-Jul) ^ Grandner MA, Drummond SP Who are the long sleepers? Towards an understanding of the mortality relationship. Sleep Med Rev.(2007-Oct) ^ Zamore Z, Veasey SC Neural consequences of chronic sleep disruption. Trends Neurosci.(2022-Jun-09) ^ Axelsson J, Kecklund G, Akerstedt T, Donofrio P, Lekander M, Ingre M Sleepiness and performance in response to repeated sleep restriction and subsequent recovery during semi-laboratory conditions. Chronobiol Int.(2008-Apr) ^ Jeremi K Ochab, Jerzy Szwed, Katarzyna Oleś, Anna Bereś, Dante R Chialvo, Aleksandra Domagalik, Magdalena Fąfrowicz, Halszka Ogińska, Ewa Gudowska-Nowak, Tadeusz Marek, Maciej A Nowak Observing changes in human functioning during induced sleep deficiency and recovery periods PLoS One.(2021 Sep 1) ^ Emmanuel Frimpong, Melodee Mograss, Tehila Zvionow, Thien Thanh Dang-Vu The effects of evening high-intensity exercise on sleep in healthy adults: A systematic review and meta-analysis Sleep Med Rev.(2021 Aug 3) ^ Robey E, Dawson B, Halson S, Gregson W, Goodman C, Eastwood P Sleep quantity and quality in elite youth soccer players: a pilot study. Eur J Sport Sci.(2014) ^ Dongming Wang, Wenzhen Li, Xiuqing Cui, Yidi Meng, Min Zhou, Lili Xiao, Jixuan Ma, Guilin Yi, Weihong Chen Sleep duration and risk of coronary heart disease: A systematic review and meta-analysis of prospective cohort studies Int J Cardiol.(2016 Sep 15) ^ Krittanawong C, Tunhasiriwet A, Wang Z, Zhang H, Farrell AM, Chirapongsathorn S, Sun T, Kitai T, Argulian E Association between short and long sleep durations and cardiovascular outcomes: a systematic review and meta-analysis. Eur Heart J Acute Cardiovasc Care.(2019-Dec) ^ Sizhi Ai, Jihui Zhang, Guoan Zhao, Ningjian Wang, Guohua Li, Hon-Cheong So, Yaping Liu, Steven Wai-Ho Chau, Jie Chen, Xiao Tan, Fujun Jia, Xiangdong Tang, Jie Shi, Lin Lu, Yun-Kwok Wing Causal associations of short and long sleep durations with 12 cardiovascular diseases: linear and nonlinear Mendelian randomization analyses in UK Biobank Eur Heart J.(2021 Sep 7) ^ Qionggui Zhou, Ming Zhang, Dongsheng Hu Dose-response association between sleep duration and obesity risk: a systematic review and meta-analysis of prospective cohort studies Sleep Breath.(2019 Dec) ^ Francesco P Cappuccio, Frances M Taggart, Ngianga-Bakwin Kandala, Andrew Currie, Ed Peile, Saverio Stranges, Michelle A Miller Meta-analysis of short sleep duration and obesity in children and adults Sleep.(2008 May) ^ Naima Covassin, Prachi Singh, Shelly K McCrady-Spitzer, Erik K St Louis, Andrew D Calvin, James A Levine, Virend K Somers Effects of Experimental Sleep Restriction on Energy Intake, Energy Expenditure, and Visceral Obesity J Am Coll Cardiol.(2022 Apr 5) ^ Bingqian Zhu, Changgui Shi, Chang G Park, Xiangxiang Zhao, Sirimon Reutrakul Effects of sleep restriction on metabolism-related parameters in healthy adults: A comprehensive review and meta-analysis of randomized controlled trials Sleep Med Rev.(2019 Jun) ^ Esra Tasali, Kristen Wroblewski, Eva Kahn, Jennifer Kilkus, Dale A Schoeller Effect of Sleep Extension on Objectively Assessed Energy Intake Among Adults With Overweight in Real-life Settings: A Randomized Clinical Trial JAMA Intern Med.(2022 Feb 7) ^ Omonigho M Bubu, Michael Brannick, James Mortimer, Ogie Umasabor-Bubu, Yuri V Sebastião, Yi Wen, Skai Schwartz, Amy R Borenstein, Yougui Wu, David Morgan, William M Anderson Sleep, Cognitive impairment, and Alzheimer's disease: A Systematic Review and Meta-Analysis Sleep.(2017 Jan 1) ^ Ma Y, Liang L, Zheng F, Shi L, Zhong B, Xie W Association Between Sleep Duration and Cognitive Decline. JAMA Netw Open.(2020-09-01) ^ Jeffrey J Iliff, Minghuan Wang, Yonghong Liao, Benjamin A Plogg, Weiguo Peng, Georg A Gundersen, Helene Benveniste, G Edward Vates, Rashid Deane, Steven A Goldman, Erlend A Nagelhus, Maiken Nedergaard A paravascular pathway facilitates CSF flow through the brain parenchyma and the clearance of interstitial solutes, including amyloid β Sci Transl Med.(2012 Aug 15) ^ Xie L, Kang H, Xu Q, Chen MJ, Liao Y, Thiyagarajan M, O'Donnell J, Christensen DJ, Nicholson C, Iliff JJ, Takano T, Deane R, Nedergaard M Sleep drives metabolite clearance from the adult brain Science.(2013 Oct 18) ^ Anothaisintawee T, Reutrakul S, Van Cauter E, Thakkinstian A Sleep disturbances compared to traditional risk factors for diabetes development: Systematic review and meta-analysis. Sleep Med Rev.(2016-12) ^ Xue Gao, Heli Sun, Yu Zhang, Long Liu, Juping Wang, Tong Wang Investigating Causal Relations Between Sleep-Related Traits and Risk of Type 2 Diabetes Mellitus: A Mendelian Randomization Study Front Genet.(2020 Dec 15) ^ Feng Pan, Jing Tian, Flavia Cicuttini, Graeme Jones Sleep disturbance and bone mineral density, risk of falls and fracture: Results from a 10.7-year prospective cohort study Bone.(2021 Jun) ^ Yu Qian, Jiangwei Xia, Ke-Qi Liu, Lin Xu, Shu-Yang Xie, Guo-Bo Chen, Pei-Kuan Cong, Saber Khederzadeh, Hou-Feng Zheng Observational and genetic evidence highlight the association of human sleep behaviors with the incidence of fracture Commun Biol.(2021 Nov 26) ^ Jane A Cauley, Kathleen M Hovey, Katie L Stone, Chris A Andrews, Kamil E Barbour, Lauren Hale, Rebecca D Jackson, Karen C Johnson, Erin S LeBlanc, Wenjun Li, Oleg Zaslavsky, Heather Ochs-Balcom, Jean Wactawski-Wende, Carolyn J Crandall Characteristics of Self-Reported Sleep and the Risk of Falls and Fractures: The Women's Health Initiative (WHI) J Bone Miner Res.(2019 Mar) ^ Chen J, Zhang J, So HC, Ai S, Wang N, Tan X, Wing YK Association of Sleep Traits and Heel Bone Mineral Density: Observational and Mendelian Randomization Studies. J Bone Miner Res.(2021-11) ^ Liqing Li, Chunmei Wu, Yong Gan, Xianguo Qu, Zuxun Lu Insomnia and the risk of depression: a meta-analysis of prospective cohort studies BMC Psychiatry.(2016 Nov 5) ^ W Vaughn McCall, Jill N Blocker, Ralph D'Agostino Jr, James Kimball, Niki Boggs, Barbara Lasater, Roger Haskett, Andrew Krystal, William M McDonald, Peter B Rosenquist Treatment of insomnia in depressed insomniacs: effects on health-related quality of life, objective and self-reported sleep, and depression J Clin Sleep Med.(2010 Aug 15) ^ Maurizio Fava, W Vaughn McCall, Andrew Krystal, Thomas Wessel, Robert Rubens, Judy Caron, David Amato, Thomas Roth Eszopiclone co-administered with fluoxetine in patients with insomnia coexisting with major depressive disorder Biol Psychiatry.(2006 Jun 1) ^ Rachel Manber, Jack D Edinger, Jenna L Gress, Melanie G San Pedro-Salcedo, Tracy F Kuo, Tasha Kalista Cognitive behavioral therapy for insomnia enhances depression outcome in patients with comorbid major depressive disorder and insomnia Sleep.(2008 Apr) This information is not meant to replace advice from any qualified professional. It is intended for educational and informational purposes only.

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