Swinging moods...anger...frustration and related...

Someone I love has mood swings. Anger. Frustration. Lashing out at times. She gets upset at herself after an outburst and gets down about it. Most of the time she's a joy. This is not a situation where therapy would help although she is seeing someone. She's young, and this may be a stage, could be related to hormones to some degree. 

I decided to do some research for some possible herbal and supplemental solutions or assistance. May find some foods that also help but I'm not going down the yoga, exercise, meditation route as that's not an option for our girl and most of us already know they are good for our overall mental and physical health.

I'm going to just pop things I find on here and will circle back to this blog with updates on what helped or more things to consider. 

You'll find that many, if not all, of these help with sleep also. Stands to reason that if you're calm you're going to sleep better and vice versa! (Note: for more on sleep check out the blog I have on the sidebar and do a search on here for sleep...it is one of my ongoing research areas and I'm always adding things about improving deep and REM sleep.)

Magnesium - we know it's good for sleep, for our brain, but it's also listed as one that helps with stabilizing moods. It is an anti-stressor and studies have shown that it reduces stress levels and anxiety. Magnesium citrate powder is easily absorbed and the magnesium version I keep seeing as being the best for this particular issue.

Vitamin D - thinking getting outside in the sun for our minimum 20 minutes a day is usually the best way to get our D. Especially if combined with some movement like walking or riding a bike. Might not be the best way if you live in an area with heavy pollution.

5-HTP - mood swings, depression, and sleep issues.

Ashwagandha - great for your brain, memory also. (ha --- spellcheck tried to turn ashwagandha into "handwashing".)

Ginseng - mood, anger, focus, energy and more.

Rhodiola Rosea - I bought some and it's a sticky kind of herb, hard to cut up and use. I need to see if there are other versions I can buy, just haven't gotten around to it yet. I wanted to add it to my anti-anxiety tea blend that I make up for a friend but the type I bought turned out to be too hard to incorporate in a tea mix.

Passion Flower - helps with sleep and calms moods.

St. John's Wort - one that is mentioned over and over for mood swings, anxiety, similar issues. One said it is "the top herb" in this area.

Kava Kava - sleep, calmness, relaxation of nerves, anxiety, mood swings.

Chamomile - sleep, anger, skin swelling, stomach cramps.

Valerian Root - mood swings, sleep, restlessness, depression.

Sam-E - also good for your joints

Omega 3 - eat a lot of wild caught salmon! 

B Vitamins - B5, 6 & 12 in particular.  

These are some I came across that I'll update as I find out more. Listing so you can look into them before I do if you'd like:

• Catuaba
• Eleuthero or Siberian ginseng
  
• Ginkgo biloba (I use the herb in some of my teas for reasons other than mood)
  
• Maca root or Peruvian ginseng
• Mulberry bark tea (I eat dried white mulberries...will have to look up to see if they also have a positive mood impact)
  
• Schizandra (Wu Wei Zi)
  
• Shilajit
• Tribulus terrestris
  
• Yohimbine
  

Some additional comments, my own thoughts after years of working to improve my mind and body naturally:

I believe there are many things in our foods and diet that contribute and/or cause a lot, if not most, of our health and mind issues. Allergies to additives like red dye (disputed but there are many children who have had complete mood changes for the good when foods with red dye were removed from their diets). Gluten sensitivity. All those additives we can't pronounce in our processed foods. The list is long...pesticides, fast foods, preservatives, etc. 

Sugar in our foods is a big contributor to mood swings. They use it as a cheap filler...plus it is addictive so we keep going back for more and often don't like things that don't have sugar included. [Who puts sugar in mayonnaise? blue cheese dressing? Mass producers of those products. You won't find sugar in the recipe books. Check out my blog on sugar: https://ramblingjan.blogspot.com/2021/01/cutting-out-sugar-good-luck.html] 

Doubt me on how addictive sugar is? Try going sugar-free for a couple of weeks. I'm not talking about just ditching sodas and cake, I'm talking about looking at labels and taking anything out of your diet that lists any of the hundreds of names they give to sugar to hide it from you. 

I've done a number of blogs on sugar and mention it often in my health posts. I also have a Facebook group, private, called Little Life Hacks (https://www.facebook.com/groups/littlelifehacks) where I post things of interest so maybe I posted on there. You're welcome to join the group, just let me know you heard about it on here.

Our sedentary lifestyle also has a negative impact. The fact that we hang out more inside than outside. The wacky light exposure we now get throwing off our circadian rhythm. So many things we consider "normal" that truly aren't good for our bodies.

I eat organic as much as possible and definitely stay away from the "Dirty Dozen". 

Some suggested reading:

https://whatsgood.vitaminshoppe.com/supplements-mood-support/

https://ehowremedies.com/health/natural-herbal-supplements-to-control-anger-and-mood-swings/

https://globalhealing.com/natural-health/top-5-herbs-for-controlling-mood-swings/

https://urbol.com/natural-mood-stabilizers/

Shankhapushpi (Dwarf Morning Glory, aloe weed, Convolvulus pluricaulis, Clitoria ternatea, Evolvulus alstinoides, Codonopsis pilosula, Canscora decussate)

Well, dingbat here, was digging through my refrigerator bin with powders and herbs and found my bag of powdered Shankapushpi (or Shankhapushpi). I have a tendency to get interested in something, buy it and USE it...but this is one I remember getting during a really stressful time, I tried it for a bit, and I put it in the fridge for "later". It slid to the bottom of the bin and my mind. 

The plus side to coming across it this morning is that I get to be excited about trying it again so it's a two-fer??? Not exactly excited but I'm off doing some re-research to re-learn why I bought it. If I remember correctly it didn't do much for my sleep but it could be that it needs to build.

It sounds really good but I've gotten a bit jaded when it comes to all the things out there that are said to do wonderful things, especially when they have such a long list of benefits. Not doubting they work but none of them are miracle workers and what works for one person may not for another. It could be that this will help me personally in one area but not another. Getting ready to start again and find out!

It has many reported benefits for the brain AND to a lesser degree for sleep, two big areas of interest for me. In reading about it the memory enhancement and cognitive benefits top the list as to reasons people use it. The list of what it purportedly does/helps with includes:

• Memory enhancement (long-term), improved concentration & mental fatigue, & focus
• Alzhiemer's disease & other dementias (here's an interesting bit about two of the different types of Shankhapushpi: https://www.jpionline.org/index.php/ijpi/article/view/827)
  
• Epilepsy
  
• Depression
• Ulcers
  
• 
  Stress & anxiety
• Sleep
• Headache prevention
• Skin health
• Digestion 
• Cardio health
  
• Learning disabilities, attention deficit hyperactivity disorder, autism
  
• Liver disease
• Nausea & vomiting
• Bronchitis & asthma
• Graying hair, hair loss
• Diabetes
  

A few tidbits:

• There are four (4) plants known as Shankhapushpi: Convolvulus pluricaulis, Clitoria ternatea, Evolvulus alstinoides (found it called Vishnukarandhi, Vishnukrantha, Vishnu-kranta, Vishukarandi, and Sankaholi), and Codonopsis pilosula. Update: just came across a site that says the four are Convolvulus pluricaulis, Evolvulus alsinoides, Clitoria ternatea, and Canscora decussate with the first being the "true" Dwarf Morning Glory. Yikes, now we're up to five plants and who knows how many names... Sigh. Ya'll are on your own...I'd need a doctorate to figure out which one is true at this point. I have Evolvulus alstinoides...which a number of sites said was "the best". Who knows? They generally all said they did the same thing in reading.
  
• You can use the oil, capsules, syrup, powder, juice or make a decoction.
• It's a perennial Indian plant (also found in Burma)
  
• 
  Check with your doctor if you're taking medications to lower your blood pressure or have any other health issues. I didn't see any big warning signs about taking it but it's always advisable to go slow with anything new you're adding.
  
• At extremely high doses it can slow down your respiratory system so make sure you stick to the recommended doses. I always cycle things like this just to be on the safe side. I also cycle things to make sure my body doesn't adjust to whatever I'm taking --- sometimes your body adjusts and quits making its own cancer fighters, sugar regulators, etc. All we're trying to do with supplementation is enhance, not kill or suppress, what our body can do for us if treated well.
  
• There is some debate as to whether the shankpushpi from Clitoria ternatea or Convolvulus pluricaulis is the best...seems that the Clitoria ternatea wins out for purists but it seems the Convolvulus is more common. I plan to do a bit more reading on this one...came across it late in my research. Not sure which one I have either so going to grab my bag to see. Update: I have Banyan Botanicals, Evolvulus alstinoides (saw it called Vishnukranthi on one site) also known as Dwarf Morning Glory herb per the label on the bag --- which means yours truly has more research to do! I am going to look it up using the common title, see if I can find out what the difference is between the three I have now come across. Traveling an interesting investigative trail. :-)
  
• The blooms closely resemble those of the Morning Glory so you'll see that mentioned frequently if you're out reading. It's not morning glory so don't go getting high on those morning glory seeds :-).
  
• Throughout history it has been a major part of Ayurvedic medicine practice
• It has a bitter taste so you may want to mix it with something sweet if you're not taking capsules

Dosage

The dosage suggestions vary widely and depend sometimes on what you're trying to achieve. I'm going to start with a half teaspoon twice a day, once in the morning and another at night. For brain and memory I saw doses as high as two teaspoons three times a day with the last being taken before bed to enhance sleep (which definitely helps the brain). I plan to start slow. I'm more into prevention of memory issues at this point so doubt I'll go to the higher doses.

More reading if you're interested. Much more depth than I provided above:

Effect of Evolvulus alsinoides Linn. on learning behavior and memory enhancement activity in rodents: https://pubmed.ncbi.nlm.nih.gov/19610035/

https://supplementsinreview.com/nootropic/convolvulus-pluricalis-nootropic/ 

https://learn.1balance.com/post/benefits-of-shankhpushpi/

Comparative nootropic effect of evolvulus alsinoides and convolvulus pluricaulis: https://ijpbs.net/abstract.php?article=NTk2 

https://www.netmeds.com/health-library/post/shankhpushpi-benefits-uses-dosage-formulations-and-side-effects

https://lifeseasons.com/shankhpushpi

https://rootbabes.com/shankhpushpi-benefits/

https://harmonyveda.com/2020/01/09/know-shankhpushpi-benefits/

https://www.gyanunlimited.com/health/top-10-wonder-benefits-of-shankhpushpi-convolvulus-pluricaulis/11551/

Short Sleep Gene?

How I wish I slept...

I came across this article while doing some research on sleep studies. It really struck me as I have a "short sleep" gene...and I pretty much miss the mark when it comes to hitting over 6 hours of sleep. I am going to now have to set up alerts so I can watch this one.

I don't get tired. I am not sleepy during the daytime. I start getting tired around 9 or 9:30 p.m. and am generally out by 10 - 10:30.

Do you have trouble getting over 6 hours of sleep? Are you tracking your sleep and finding that you don't get sufficient REM and/or deep sleep? Read the article and let me know what you think!

Short Sleeper: Short Sleep Syndrome
If you usually get less than seven hours of sleep, you are probably a short sleeper. Many people are short sleepers due to lifestyle choices. For example, juggling work, recreation, and family responsibilities may not leave enough hours in the day to get the recommended amount of sleep each night.
But it’s not just the number of hours we spend asleep. It’s also the quality of your sleep that matters. Some people do not spend enough time in deep sleep. So, even if they get seven hours of sleep, it may not be good quality and restorative sleep they need.
If you are a short sleeper or do not get enough deep sleep, you might feel tired the next day and lack energy, which can affect your day to day activities.
https://www.sleepassociation.org/sleep-disorders/short-sleeper/


Some of my previous blogs on sleep:

https://ramblingjan.blogspot.com/2020/02/going-for-sleep-study-tips-for-getting.html

https://ramblingjan.blogspot.com/2020/02/suffered-through-sleep-study.html

https://ramblingjan.blogspot.com/2020/02/melatoninits-good-for-more-than-sleep.html

https://ramblingjan.blogspot.com/2020/02/to-sleep-or-not-to-sleepthat-is-question.html

Melatonin...it's good for more than sleep...

...and there is debate as to whether melatonin supplements are truly good for sleep.

What?

The most commonly talked about sleep aid might not be good for sleep? Yikes.

I have been reading a lot about melatonin as it relates to sleep. I will read that taking it is good for sleep, that you need it when you're older and...that it's nothing but a placebo, that you shouldn't take it except possibly in small doses and then only when you're older or for jet lag...

The more research I do the stronger I feel that we just need to experiment and see if it works for us. But you do need to do your own reading, keep your dose low and make sure it's time release.

What else is melatonin good for? It impacts, in addition to sleep and circadian rhythms, heart disease, diabetes, Alzheimer's disease and other dementias, cancer, and blood pressure.

Given all the ongoing research that has shown and is showing that melatonin, a hormone, impacts many, many parts of our body and health I have decided to keep it in my nightly regime. At low doses.

I was taking 5 mg at one point --- just grabbed what was on the shelf not knowing anything about dosing, "assuming" if that was all that was offered it must be right. Ha. I discovered quickly that the dose was too high. I was melatonin overloading, it was not helping, and was hurting. I did some reading, which I SHOULD have done before buying and compromised on 1 mg, time-release. Then I stopped taking it as I heard Matthew Walker say it had more of a placebo effect and was only good for jet lag. Then I started again when I read the next article touting the benefits. Then I stopped. Then I started.

Finally, I have taken the time to read everything I possibly could on the subject and settled.

For the past few nights, I have taken a double dose (2mg time release). It certainly didn't help my deep or REM sleep. But I did sleep longer.

I won't go higher than 2mg as everything I've read says 3 is too high. I wouldn't do 2 if it wasn't time release. I'm tracking my deep and REM sleep so I'll see if it helps. I may just put the tabs by my bed and take if I wake up in the middle of the night, do a bit of experimenting.

Why time release? Here's a quote from the first article below: "Natural melatonin levels are low early in the evening, rise steadily through the night, and peak in the last third of sleep. Because melatonin has a short half-life (about 30-45 minutes), taking a standard-release tablet around bedtime results in a peak early in the night and a tail toward morning — precisely the opposite of the natural pattern...He suggests taking time-released tablets around bedtime or sublingual regular-release products in the middle of the night."

One would hope that there were ongoing studies to help us figure out this one but, per the article below (Melatonin: Magic Potion or Unregulated Danger?) --- "There is little financial incentive for studying melatonin more thoroughly, primarily because it can't be patented and competes with the lucrative hypnotics market"...

Articles that sparked this blog:

Melatonin: Magic Potion or Unregulated Danger?
...there are certainly studies out there that suggest melatonin may be helpful for insomnia in older individuals, perhaps especially those who have significant declines in endogenous melatonin levels associated with aging," he said. "Those data, however, also show conflicting results."https://www.medscape.com/viewarticle/922202?nlid=132930_5402&src=wnl_dne_191209_mscpedit&uac=127754CG&impID=2196787&faf=1#vp_2

What New Research Says About Melatonin and Sleep
Here is what you need to know about taking melatonin to help you sleep...

It’s almost getting easier to ask: what chronic diseases don’t melatonin play a role in? Recent years have seen a flurry of studies showing the protective and therapeutic benefits of melatonin in the fight against the most significant chronic diseases of our time—heart disease, cancer, dementia, diabetes... 
https://www.psychologytoday.com/us/blog/sleep-newzzz/202002/what-new-research-says-about-melatonin-and-sleep

Heartburn

https://healthyy.net/heartburn/melatonin-and-heartburn-how-it-helps

6-8-2022 - To sleep or not to sleep...that is the question...

NOTE: I'll be updating the tip list as I come across new things. I'll pop a date next to the added item & on the header so you'll know to look. 

Sleep seems to be getting a lot of attention recently. As more research is done regarding dementia, heart disease, and other killers it is becoming clearer and clearer that sleep, or lack thereof, has a large impact on a person's chances of an unhappy unhealthy future.

Good sleep is needed if you're trying to lose weight. Good sleep is needed if you want to avoid dementia. Good sleep is needed if you want to move ahead in the world, pass those tests, get that promotion. Lack of sleep is one of the biggest contributors to the worst kinds of automobile accidents. 

I've been working on improving my sleep for quite a while. I have alerts set up on a variety of sleep topics and am always looking for the magic bullet that will help me get more deep and REM sleep.

As I type right now I am sleep challenged! I went right to sleep about 10:30p.m. but woke up with a passing storm around 4a.m. and wham, my brain was up and raring to go...I tried to get back to sleep for a while but gave it up after two programmed meditations didn't even have my eyes trying to stay closed. The really bad thing? I found myself making fun of the meditations and poking holes in what they were suggesting. Yep, gonna be one of those days!

I am obviously not writing as an expert on how to get to sleep and stay asleep. I need Matthew Walker to fly me to Berkely and do a sleep test...some personal coaching! I am a fellow searcher for that elusive perfect night of sleep.

Most experts say 7-8 hours but there are differing opinions on that one also! Isn't that the way of the world these days?

After extensive reading, and countless podcasts, I have decided that my goals aren't necessarily just reaching a certain length of time. My goals are reaching 20-25% of REM and around 25% of deep sleep. Of course, if I only sleep 2 hours that's a crazy goal. I generally get around 5 /12 to 6 hours of sleep so those goals are a bit more reasonable. Don't get me wrong, I would love to regularly sleep 7 hours a night but that seems to be the impossible dream at this point. Working on it!

Another thing I've come to realize is that if I keep our ancient ancestors in mind I'll have a better shot at attaining my sleep goals. As we developed, as the best survived during our evolution, those with certain traits and genes thrived and procreated. We got up with the sun, were hungry for periods of time, moved a lot, went to sleep when the sun went down.

In today's world, we have bright lights around the clock. Most of us have plenty of easily available food (the quality of our food is another story!). We have tons of things to keep our minds busy and engaged well past bedtime.

We are doing things daily that are contrary to the way our bodies were designed. Sleep is one of the things that suffers.

Here is a long list of things to consider and/or try. They are not in any particular order. Links are at the end for those wanting to do more research.

 

6/6/2022 - I finally found a mix that works for me...good REM & Deep sleep...if I wake up I'm going right back to sleep...and I'm sleeping longer. Tryptophan was the magic ingredient that tipped me over to great sleep. I have pretty much tried everything on the list that follows, incorporated a lot as part of my regular regimen, but until I added tryptophan into the mix I would still wake up, not be able to shut my mind down and go back to sleep. My "mix" of bedtime supplements includes Mag Mind (magnesium), Tryptophan, 5 HTP, Chinese Skullcap, and Glutathione. 

• 3/22/21 - Mountain Rose Herbs (where I get the majority of my herbs) sent out a recipe for an extract combo to help with sleep. Looks interesting. https://blog.mountainroseherbs.com/extract-blend-for-sleep
  
• 2/23/21 Practice Square Breathing:
  1. Inhale through your nose for a count of four (1, 2, 3, 4)
  2. Hold your breath for a count of four (1, 2, 3, 4)
  3. Exhale through your mouth for a count of four (1, 2, 3, 4)
  4. Pause and hold for a count of four (1, 2, 3, 4)
  5. Repeat until you drift off
• Try weighted blankets
• Exercise in the mornings to early afternoon; definitely not a few hours before going to bed 
  
• Eat a healthy diet
• check into intermittent fasting, keto diets and/or a lower carb diet. I suggest you cycle any diet as, based on my reading, it seems that your body adjusts to pretty much anything over time and you lose the impact.
• consider eating whole foods, staying away from processed foods and fast-food restaurants, grass-fed beef in small portions, pastured chicken and eggs, going plant-based or some type of way of eating that doesn't have a beginning and an end like a "diet" --- the goal is to find a way of eating that you can sustain, live with, that heals and nurtures your body, and your sleep! 
• stay away, far away, from all forms of sugars aside from fruit.
• organic whenever possible
• if cost is a factor stay away from the Dirty Dozen and choose from the Clean Fifteen
• Cut stress from your life. Yes, easier said than done! Work, family, other issues can be stressful and sometimes there's just nothing you can do to make things easier. However, you can train your mind and how you react. Plenty of info out there on the Internet to give you ways to deal effectively with stress (some of the other things on the extensive list may help with stress).
• Stop eating 3 hours before bed. A minimum of 3. Longer if you have any digestive issues.
• Stop drinking fluids 3 or more hours before bedtime if you have a bladder that wakes you up repeatedly at night; if you are having those issues it may be time to find a good urologist and get some help as it's not going to improve on its own and good sleep is critical! 
• No caffeine after 10-11 a.m. or at the lastest 2 p.m. (varying recommendations on this one from the "experts"). Caffeine affects different people in different ways. I have a high tolerance for it but I still stop by 11 every day just to make sure every last bit is out of my system by the time my head hits the bed.
• Darken your bedroom. A pitch-black sleeping environment to include covering all of even the tiniest lights is a must-do thing on your sleep quality list. Blackout curtains are great but you may need to tape the edges to keep out any nearby lights.
• Raise the head of your bed (especially good if you have acid reflux or heartburn but it's also good for your sleep)
• Wear an eye mask
• 3/2/20 Eat plenty of fruit. I just came across this one in a sleep article. They didn't give any supporting info but I figured pretty much anything is worth a try! Let me know if it works for you.
• Look into blue-blocking glasses
• different ones for different times of the day as you don't want to block all blue light (it wakes your body up and gets it moving toward a good night of healthy sleep so you need it in the morning, and some through the day) 
• do some research before buying. There are plenty of YouTube reviews out there, plus I'd suggest reading some posts by Dave Asprey along with other info widely available on the Internet.
• 10/24/20 - Restless legs? Leg pain at night? Wear compression socks at night OR during the day instead. Just reading about some people who have restless leg syndrome and ways they are dealing with the issue. If you have restless legs at night or get cramps be sure to see a vascular specialist. Sometimes the issue can be fixed or diminished with vein treatments. It's possible to have lymph node issues also that contribute to problems at night (and during the day, of course). If you have swollen ankles or legs a leg pump may help (Amazon has a bunch for around $100 and up --- if you're diagnosed then your insurance may cover the multi-thousand dollar Cadillac version). You may want to try drinking a bit of tonic water (with quinine) in it before bed as some say that helps with restless legs.
  
• Stop using all electronic media 2 hours before bed

• read a book --- with paper pages rather than a screen; in addition to the brain-waking screens, I have read they emit or pulse with waves that impact your sleep
• if you wake up in the middle of the night and can't get back to sleep in 15-20 minutes go to another room and read.
• if you must use your phone, tablet or computer be sure to have blue blockers on them (f.lux, Iris, Night Shift, etc.)
• wear your spiffy weird looking blue blocking glasses
• there are some who believe that you should turn off your wifi completely before going to bed and keep all electronics out of your bedroom at night
• Stop watching TV 2 hours or more before bedtime. Get the TV out of the bedroom! 
• I've read numerous times that you "train" your brain regarding the purpose of your bed. If you do things other than sleep (or enjoy your partner) in your bedroom your mind doesn't clearly equate that bed with sleep. I'm not sure about that one...but it's worth a try if you're having trouble sleeping.
• Find out if you have any genes that impact your sleep. I have a "short-sleep" and "have-a-hard-time-getting-deep-sleep" gene. Sigh. But now I know what I'm combating so I can give myself a break if I don't hit those optimum sleep stats.
• Do you snore? Have sleep apnea? The easiest way to find out (if you don't have a sleep partner who can tell you...) is with an app like SnoreLab. There are others. I tried a few and liked SnoreLab the best. It listens all night, scores your snoring. If you find out you have an issue, go see a sleep specialist and do whatever you have to do to figure out what the underlying cause might be. You may want to try changing your diet, raising the head of your bed, changing your mattress, one of those inexpensive devices you can pop in your mouth, or some other remedies. Don't delay. 
• Go outside in the morning for 20-30 minutes. Start that circadian clock ticking! Look into red infrared therapy as an option if you're unable to get outside. Or as an addition. Studies are ongoing regarding red infrared light and the impact on sleep and health. The few studies I've seen referenced are small. I may have missed some though.10/24/20 --- standing in front of a window doesn't work. The glass blocks some of the "good stuff". You have to get outside! (just read that one on a sleep study article)
  
• Drop the temperatures at bedtime. I've read that anywhere from 62 to 68 is a good range for good sleeping. You'll want to experiment with the temps. If there are a number of people sleeping in a home this one can get to be ticklish. 
• Try white or pink noise machines. I have a small machine that works wonders. I didn't think it did much until I went for a few nights without it.  
• 2/19/20 Don't keep hitting the snooze button. Set your alarm for the time you need to get up and then get up! If you plan to hit that snooze button you've potentially messed up a good ten minutes or more of good sleep (REM in particular). If you're hitting the snooze button often then your sleep quality may be lacking. Sometimes we just want a few minutes to plan our day...and the snooze button gives us a defined time --- I don't use the snooze button as I'm an artist and rarely have to use the alarm. However, I do like to lay in bed for a few minutes and get my head wrapped around the day so that snooze button would be great for me if I still have a 9-5 job.
• Binaural beats. There is some consensus on this one. It impacts deep sleep primarily. You can add a number of apps to your phone or tablets if you would like to try this one. Be sure to try listening at night with headphones before giving up on the effectiveness of using binaural beats to increase your deep sleep. Most of the apps allow you to set the time with 4 hours being the max as that is when your deep sleep should occur. 
• Meditate

• I struggle a bit with this one as I use an app (Insight Timer) on my phone to meditate at night. Should I have electronics in my bedroom or not? I'm going to be looking into a CD of meditations or some other method (like maybe really practicing so I can do it on my own :-)) if I can't get a handle on my deep and REM sleep fairly soon; I do love some of the meditations and have yet to get all the way through one so they definitely work for me when it comes to clearing my mind of all those pesky thoughts that want to keep me stirred up at 3 in the morning!
• 3/1/20 --- since I first posted this blog on sleep a number of people have chimed in about using meditation as a great way to get better sleep! It needs to be a serious addition to anyone's life if they're trying for better life per many, many who commented (I posted a link on another forum). I plan to try to add meditation into my daytime regime and keep it as a part of my nighttime ritual.
• 3/1/20 - Yoga, Tai Chi, and other similar practices.  I heard loud and clear --- adding these to your daily regimen works. And not just for sleep. They are great for balance, stamina, and de-stressing. 
  
• Herbs and supplements (please do your own research before deciding to try any combination of the following...and go slowly):
• valerian,
• passionflower
• chamomile
• skullcap
• hops (flower)
• Ginkgo biloba
• glycine
• lemon balm
• lavender
• L-theanine (also found in green tea)
• Magnesium (I use CALM but am probably going to switch to a chewable so I can cut back on my fluids at night; start with a low amount/dose as this one can cause you some digestive issues --- think Milk of Magnesia and Epsom Salt...)
• Shankpushpi
• Turmeric
• 5-HTP
• GABA 
• 3/1/20 - Fish oil (has been suggested that you take it in the evening)
• melatonin -- loads of back and forth on whether to take this one or not, how much, etc. Do your research, experiment. (2/20/20 - I posted a blog on melatonin yesterday: https://ramblingjan.blogspot.com/2020/02/melatoninits-good-for-more-than-sleep.html)
• CBD ---  again, this is fairly new in the scheme of things to try that are purported to help with sleep. I am currently trying Alive By Nature's Cenergy CBD/NAD sublingual spray. I haven't noticed any changes to my sleep patterns yet but as I'm big into things like NAD, NMN, Resveratrol, etc. I'm good either way with this product!
• Experiment with low doses of melatonin. There is a lot of back and forth on how much, whether it's needed and doses are age and health determined. Start low, maybe a 1 mg time-release and see how you react, if it impacts your sleep
• Have your hormones checked (male or female). Women should definitely have their hormones checked if you are menopausal or post-menopausal and are having sleep issues.
• 3/1/20 - Essential Oils. From one of the suggestions shared with me on another forum: jojoba as the carrier oil, along with two drops each of lavender, bergamot, and ylang-ylang. The essential oils should be therapeutic grade.
• 3/1/20 - Annie Hopper's Dynamic Neural Retraining System (DNRS)
• Tart Cherry Juice 
• 3-5-20 - Probiotics (see link at end for more on this one) 
• Get some sort of sleep tracker to monitor your sleep habits. None of them have the accuracy of a sleep test but they do give you a good way to see if you are improving your sleep, in particular deep and REM. There are watches, rings, additions to your bed, and apps that all do various things to give you tools to track your downtime. Some experts dislike sleep trackers as they are not accurate and can cause anxiety over the results. Personally, I don't stress. I look at my Charge 3 Fitbit as a tool. I don't think the results are perfect but over time they have allowed me to see the ups and downs of my sleep patterns.
• Do you grind your teeth at night? Try one of the under $30 mouth guards that you can pick up at almost any store or, better yet, talk to your dentist. Other tooth issues can impact your sleep also, plus there is growing evidence that gingivitis may affect your brain health and definitely plays a role in heart disease. 
• Get a new mattress. I'm currently on the hunt for a new mattress and the choices are overwhelming. Money can be a factor in your selection. Along those same lines, look at your pillows. Having your head supported correctly is imperative.
• Wear comfortable clothes to bed. Toss that bra if it binds, keep it if you sleep more comfortably with your tatas safely ensconced :-). Comfy, soft t-shirts, baggy pants, no pants, no shirt, naked, whatever makes it easy for you to relax.
• Socks. Yep, there are some who say to wear socks and you'll sleep better. I end up kicking mine off in the middle of the night so that's a no-go for yours truly.
• Figure out your personal circadian rhythm. Some of us are night owls, some are early birds. Your age also makes a difference in your sleep cycles. Your occupation, work hours and eating habits can mess with your circadian rhythm. Forcing yourself to go sleep in opposition to your circadian rhythm can lead to disruptive sleep, lesser REM and deep sleep times or a lot of tossing and turning.
• Don't drink any adult beverages before bedtime. They may knock you out but they truly hurt your deep and REM sleep. Plus, for many, once the alcohol wears off your brain may wake up...and stay awake. 
• Stay far away from sleeping pills. They sedate you, may allow you to stay asleep, but they mess up your deep and REM sleep. Many are addictive. Some cause some really interesting and potentially dangerous side effects. Talk to your doctor if you're taking over-the-counter sleep aids and do some major research if you're taking prescription sleep meds. Light sleep is not good sleep. Again, I'm just a person who's doing a lot of reading and searching --- you know your body, you know your doctor and you are responsible for doing your own research, making the decisions you feel are best for your brain and health.
• Keep a pad of paper and a pen or pencil by your bed. If you wake up in the middle of the night and your brain is whirling, make a list. Often times just writing a to-do list will allow your brain to quiet down. Or keep a journal by the bed, write down those thoughts and get them out of your head.

• Nap. Don't nap. You got it --- another area of contention with sleep "experts". Some say that naps take the pressure off, stop your circadian clock from ticking down to good sleep. Others say that naps make you more productive. I have found that I do better without any naps. I slog through those times when I feel the need to sleep during the day. If I nap then I'm not tired at bedtime and fight to go to sleep. I'd suggest that this one be another personal choice.
• Be grateful. Keep a gratitude journal. Before going to bed write down at least three things you are grateful for, and then when you wake up, read them to start your day on a positive foot. 
• Work with your partner. If your partner has a different sleep schedule and they wake you up when they come to bed you may want to think about sleeping in different rooms. Better yet, try to work out some sort of compromise. Maybe your partner can come to bed and read with a book light while you wear your eyeshades and listen with headphones to a meditation. 
• Take care of your partner. If your partner snores, tosses and turns and otherwise disturbs your sleep do your best to get them to understand what they are doing to their health --- and yours!
• Animals? Sometimes they are great to have snuggling with you at night. Sometimes not. If they are waking you up then it may be a good idea to wean them from your bed and teach them to sleep elsewhere.
• Stop smoking. Nicotine is a stimulant. When you sleep your body goes through a form of withdrawal and there goes your good sleep... 
• Develop a bedtime routine and stick with it! Go to bed at roughly the same time (even on the weekends). Wind down at roughly the same time. Read a book every night or meditate. 
• Take a warm bath. Dropping your internal temperature and relaxing are great ways to improve your sleep. I like to add some Epsom salt to my bathwater. Another suggestion I have read about is to get into the sauna. If you're like me the closest sauna is at the gym...and if I'm going to my gym I'm working out. 
• Sleep on your left side. Loads of information on this one if you doubt! Sleeping on your back is probably second best (and it's better for those wrinkles that develop). 
• 3/2/20 Allergies. Allergies can cause you to snore. They can impact your sleep. If you have a known allergy talk with your doctor. If none of the things on this extensive list work you may want to consider having your doctor check to see if you have any hidden allergies --- especially if they're talking about putting you on a CPAP machine!
• If nothing works go see a sleep specialist. Your sleep is too important to skimp on or to ignore.

Some sleep-talkin' people to follow:

• Matthew Walker
• Satchidananda Panda
• Dave Asprey
• Michael Breus
• James Wilson - I just came across James Wilson. I have not really looked at anything he has written or done. He was mentioned in a few articles and has some worth-looking-into links.  

Articles for reference:

• https://www.sciencedaily.com/releases/2020/03/200303155658.htm (probiotics help sleep)
• https://www.studyfinds.org/self-medication-study-finds-deep-sleep-rewires-the-brain-zaps-away-anxiety/
• https://www.prevention.com/health/sleep-energy/a30981827/how-to-sleep/
• https://www.nih.gov/news-events/nih-research-matters/how-sleep-clears-brain
• https://www.scientificamerican.com/article/deep-sleep-gives-your-brain-a-deep-clean1/
• https://www.npr.org/sections/health-shots/2016/01/04/460620606/lack-of-deep-sleep-may-set-the-stage-for-alzheimers
• The Neuroprotective Aspects of Sleep - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651462/
• https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep
  
• https://thesleepdoctor.com/2018/12/18/can-intermittent-fasting-help-sleep/
• https://www.psychologytoday.com/us/blog/sleep-newzzz/201912/the-connection-between-sugar-and-your-sleep
• Fiber and Saturated Fat Are Associated with Sleep Arousals and Slow Wave Sleep
• https://www.psychologytoday.com/us/blog/sleep-newzzz#_=_
• https://news.northwestern.edu/stories/2017/april/pink-noise-sound-enhance-deep-sleep-memory/
• https://www.psychologytoday.com/us/blog/sleep-newzzz/201710/better-sleep-5-htp
• https://psychology.berkeley.edu/people/matthew-p-walker
• https://www.sciencenewsforstudents.org/article/evening-screen-time-can-sabotage-sleep
• https://www.theguardian.com/lifeandstyle/2020/feb/17/shut-eye-and-sleep-hygiene-the-truth-about-why-you-keep-waking-up-at-3am
• https://www.studyfinds.org/deep-sleep-memory-heart-disease/
• https://metro.co.uk/2020/02/13/people-nap-productive-says-study-12231065/
• https://www.sleepassociation.org/about-sleep/stages-of-sleep/deep-sleep/
• https://www.healthline.com/health/deep-sleep#diagnosis 
• Had a sleep study? Here's some good info that'll help you understand the results: https://www.sleepapnea.org/treat/getting-sleep-apnea-diagnosis/sleep-study-details/

Sleep Organizations

American Sleep Association - https://www.sleepassociation.org/

National Sleep Foundation - https://www.sleepfoundation.org/

American Academy of Sleep Medicine - https://aasm.org/

World Sleep Society - https://worldsleepsociety.org/

National Center on Sleep Disorders Research - https://www.nhlbi.nih.gov/about/divisions/division-lung-diseases/national-center-sleep-disorders-research

Updated 1/8/2021 - Light it up...if you want to ruin your sleep!

For as long as I can remember I have hated walking into dimly lit houses. It seemed that older people, in particular, seemed to like low lights. I swore that when I got older I would have a brightly lit house. And I have had a brightly lit house.

Until now.

When the government forced us to switch from the old incandescent lights, killing a thriving American industry, moving us to made-in-China LED bulbs, I bought every incandescent bulb I could find. High wattage. Yes, I'm a rebel.

I had read about the issues with LED and was really aggravated that our government was mandating a switch. I dug in my heels and refused to change. As with many stances like that one they fade over time, especially when it became impossible to find incandescent bulbs and my supply was running low. I broke down and used one of the free bulbs our electric company had sent trying to entice us to switch.

As I am a ceramic artist and a painter lighting is super important to me. At some point, I discovered daylight LED bulbs and fell in love with them. My art looks soooo much better in daylight and it's soooo much better when working to have those bright lights. I changed out every light in the studio to daylight LED bulbs. I became a convert.

Bright daylight LED bulbs started replacing all of my bulbs. Take that old people...no dim lighting for me, ha ha!

Then I upgraded my Fitbit and started tracking my sleep. Yowzer. I was getting zip when it came to deep sleep and my REM was hit or miss.

I started delving into how to sleep better. My typical pattern was to fall asleep fairly easily but would wake up somewhere between 2 to 3 and wander in and out of light sleep for a few hours before dragging my butt out of bed.

The more I learned about sleep the more I learned about the impact of light. In particular, our light bulbs. Fluorescent, incandescent, and LED. I discovered blue light blockers. I read posts and info by Dave Asprey, Matthew Walker, and others on how to get better sleep and the issues with computers, phones, tablets, and the various light spectrums.

The irony of my commitment to have bright lights is it turns out that those very same lights are wreaking havoc with our sleep cycles. Poor sleep is a huge contributor to dementia in later life. I guess maybe quite by accident past generations may have been saving their brains to some degree, unbeknownst to them.

We are "made" (ala evolution) to wake up with sunlight and sleep when it gets dark. With the advent of gas, then electric lighting we started blowing our sleep circuits. Over time we have become proud of sleeping shorter lengths. We brag that we'll sleep when we die, not realizing that we'll die sooner and more miserably if we don't get proper sleep.

If you go camping, away from lights and civilization, and don't take any electronics I bet you'll find you go to sleep just like cavemen. Unless you camp like I used to with adult beverages and groups of partying friends!

Now as I type I am wearing prescription blue-blocking glasses. I have Night Shift, a free app, on my phone and tablet. I have f.lux on my laptop. I get up every morning and try to get some sunlight to start my circadian clock ticking correctly, building toward a good night of sleep. I exercise in the morning or early afternoon to avoid revving up my system before bedtime.

I am currently researching melatonin. One expert says not to bother, another says it's great. One says it's needed for our brains, not just sleep. Another says we need it when we reach a certain age as our production slows down. The information and suggestions regarding melatonin are all over the place. I'm working on another post with what I'm learning. Stay tuned.

Sadly, all the things I have been doing to help my sleep haven't helped a bit. (Note: 1/8/2021 --- turns out some of the things have helped. See the bullet points below to see the changes I've made.) I'm going for a sleep study next week. I do not have high hopes as they started and ended the conversation with a push for a C-Pap machine. I don't snore. I have used the SnoreLab app for many nights and not even registered. I mentioned trying other things...even different types of sleep devices...and they harped on C-Pap. I've decided they get a kick-back. But I'm still going for the study. (Sleep study sucked, worthless...see my posts on it for details.)

On the lighting front, I have switched the bedroom lights to blue blockers so I can read at night. I added a few blue-blocking night lights to areas where we wander at night, like the bathroom. I have covered or disconnected every tiny light in the house.

Here's one story that stuck with me as I investigated sleep...someone did a sleep study and during the person's deep sleep they took a tiny penlight and shined it on the back of their knee. It took them out of deep sleep. Turns out our entire body is a light sensor. I think Matthew Walker is the one that talked about that one, will post a link if I find it again.

Here are all the other things I'm doing to try and get a good night of deep and REM sleep. BTW, the C-Pap pushing sleep doc wasn't interested in anything, including the fact that I have a short-sleep gene and another that indicates I might have trouble with deep sleep.

My attempts to get better sleep, in addition to the ones mentioned above, include:

• No caffeine after 10 a.m.
• A cocktail of supplements half an hour to an hour before bedtime:
• 1mg time-release melatonin at bedtime
• LUNA tablets without melatonin
• 2 teaspoons of CALM (magnesium) in a tiny amount of water
•  I have added some GABA, turmeric and 5-HTP to my nightly pill-popping regime
• 1/8/2021 Update --- I have ditched GABA and melatonin as they weren't helping. I now add ashwagandha, shankpushpi and collagen to my nightly herbal tea. I no longer drink the Golden Milk (next on the bullet list). I drink my tea at least 3 hours before bedtime to avoid the middle-of-the-night bathroom trips. My deep and REM sleep lengths are improving.
  
• I tried Golden Milk --- turmeric, almond milk, cinnamon, a touch of vanilla...and I added Shankpushpi which is supposed to help your brain and with sleep. It didn't seem to have any effect on my deep sleep. However, I did start using the bathroom more in the middle of the night...sigh...so I moved it back to 3 hours before bedtime. Drinking it that far from sleep-time doesn't help at all for sleep but the ingredients are great for my brain so the Golden Milk is a keeper.
• I don't eat at least 3 hours before bedtime, usually longer
• I stop using my tablet, phone, and computer an hour or two before bed
• I have a regular schedule, hit the bed between 9:30 - 10 every night
• All of my bedroom windows are covered with dark sheets (they are a strange shape so I can't use the standard light-blocking shades)
• I have the head of my bed elevated. That was initially to avoid acid reflux but it turns out that's also good for your sleep.
• I have tried binaural beats (tried the Atmosphere and BrainAurum apps); that didn't have any kind of impact on my sleep. 
• I use the Insight Timer app for sleep meditations. Some of them do help get me back to sleep when I wake up in the night but they have bright white backgrounds and that little pop of light is enough to light up the "time to get up" part of my brain. I now keep my blue-blocking glasses next to the bed and have learned to put them on before going to the bathroom in the middle of the night, grabbing my phone for the sleep app, etc.
• I have a white and pink noise machine that does seem to help
• If I wake up in the middle of the night and can't easily get back to sleep I read a book. With a blue-blocking light. The suggestion is that you get out of bed and go somewhere else to read, but I have found that if I do that, then head back to bed, I wake up. So I read in bed and it puts me back to sleep, turns my brain off just fine.
  

I joke that I'd stand on my head for an hour before bed if I thought it would help me sleep. Please don't tell me it would as I hate the idea of standing on my head!

Thus far all of my efforts have failed. But I have learned a lot. Especially about lighting. I'm going to continue to switch out the lights in the house. I want dimmers on all of them so I can turn them down at night.

We have fluorescent lighting in the kitchen, pantry and laundry room. Those have to go. That's a big issue though as it'll cost a chunk of change to switch them out. Fluorescent lights are the worst of the worst...so, for now, I am turning them off a few hours before bed.

Blue Lights:

https://www.foundmyfitness.com/episodes/blue-light-detrimental-to-healthy-sleep
https://www.allaboutvision.com/cvs/blue-light.htm
https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

Binaural beats:
https://www.binauralbeatsmeditation.com/the-science/
https://www.psychologytoday.com/us/blog/sleep-newzzz/201810/how-can-binaural-beats-help-you-sleep-better
https://www.healthline.com/health/binaural-beats

Love my doctor!

I've had a lot of different doctors over the years as I've moved around. I've liked some, tolerated some, not known I could have done better earlier in my life. I finally found a doctor who is amazing.

One big reason is what she did for my parents.

I mentioned in a prior post how I searched for a doctor for them and found the doc my Dad was already seeing. He's a nice guy, liked him. However, he spent maybe 15 minutes with us on Mom's first...and although that's more than the average of 8-12 minutes per patient, it was a typical visit.

He did the basic tests, did the standard recommendation. He didn't probe. He didn't ask a lot of questions. Didn't talk about diet, lifestyle, etc. But again, that's kinda standard. Everyone is a specialist these days so they kinda act like a clearinghouse to some degree :-). Can't fault him, do like him.

Contrast that though with my doctor. Mom & Dad showed up for their first appointment and I think we spent maybe four hours with her. She asked questions. She went into great detail about what was going on with mom, tested her reflexes, checked her out physically.

I had sent her a list of tests pertaining to issues Mom was dealing with. She asked mom questions about every single item. Talked to all of us. Treated Mom like SHE was in control, something none of the other docs we've seen have done. Mom loved her. Dad liked her --- told me numerous times that she was different, gave him hope for the medical profession, first time he'd ever been impressed with a doctor. Ha.

What doctor would spend that amount of time with a patient (no extra charge)? Do every kind of test under the sun to try and identify potential issues and/or eliminate causes for various issues? All covered by insurance.
When I go to the doc the people at the front, the medical staff, all ask how Mom & Dad are doing, ditto for the doctor. When Mom goes in they all greet her, talk about God with her when she brings it up. Yep, it's a Christian based group of praying, caring people. But not in your face and not a group that prays to heal. Well, I'm sure they pray for the healing of their patients...just mean they are doctors, PAs, well-trained, do it by the book and then go the extra ten thousand miles.

If that wasn't enough there is the way she has treated me... She gives the standard suggestions re we can prescribe this or that, but when I say no she talks with me about other options. She asks about diet, exercise, sleep, etc. She listens. She will research options. She pulls up things on her computer and shows me things. 

When I first went to see her it was for blood work. I walked in, expecting the standard panel. They checked me in, then I went to get the blood taken...except in walks the doctor. She sat with me for maybe 45 minutes or longer. She asked about any health concerns I had. She asked about past issues I might have had. She and I talked about everything health-related under the sun. She found out what I wanted, liked, what I preferred re prescriptions, taking care of myself. She asked about exercise, diet, so many things. She asked knowledgeable questions about genes as it related to issues when I mentioned I'd done the health genetic testing.

She took 7 vials of blood and tested for every issue I had mentioned. She discovered minor issues that could have become major issues if she hadn't done the testing. And she gave me suggestions on how to address them in my follow-up appointment.

I send questions via their portal and danged if she doesn't answer. I've gotten where I tag her PA rather than bug her --- it's already difficult enough to get in to see her!

I'm not telling her name 'cause I don't want her overloaded :-)  She is the energizer bunny. She teaches Pilates in a side studio. She has chef's come in to teach people how to cook healthy meals. Her brother comes in once a month to do massages and he's booked out for six months I think. She hosts panels periodically on things like dealing with stress bringing in other specialists.

Love my doc. Love that she truly cares. Love that she listens. Love that she truly heard my mom, gave her so much attention. If doctors were half as good as she then we'd all be healthier and happier and not complain so much about our medical care!

Love my doc. Oh wait, I said that... Here's another: I respect my doc. I am so impressed with her work ethic, her caring --- and the fact that I don't have to introduce myself every time I go in like with most other doctors. OK, last time... LOVE MY DOC. :-)

Ramblin' about Alzheimer's Disease

Note: This is an older blog that I hadn't finished, hadn't posted. Posting now, late, some redundancy in ones I've posted since...but not gonna waste all these words :-). In addition to the articles that were current at the time I wrote this (at the bottom) I've added some that are more up-to-date.

For a variety of reasons, I've been reading a lot about Alzheimer's Disease. I have Google Alerts set up on a wide variety of related topics, am on the APOE4.info site with great info, read every study & article that pops up, have checked out or bought every book on the subject. I've become a believer that it is possible to prevent it in many cases and reverse it in some.

The caveat on reversing? It is tough. First, you have to identify the many potential contributing causes, which involves testing (blood tests mainly) that most insurance companies will not cover totally. Then, if you find that you have one or more "causes" (and it's always more than one from what I've found in my reading) you have to do a lot to correct the contributors. If someone is partially down the path --- for instance already at the point where they have issues swallowing pills or their mental abilities have deteriorated to the point where they can't adjust their diet --- it is extremely, extremely difficult.

Winding my way through all the data can be confusing! Learning the language requires a medical degree, which I do NOT have! However, I AM learning. I'm also comparing all the data that is popping up and looking for commonality.

I probably have a higher chance than many of developing some sort of dementia (aside from genetics, I am a crazy artist :-)). So, as I discover things that seem to make sense I'm incorporating them into my life.

Currently, I'm working on my sleep habits. Increasing my dives into deep sleep and extending the number of hours my little pea brain stays asleep are two areas I am focusing on.

From what I've discovered melatonin levels drop as one ages. Taking melatonin when we're younger has more of a placebo effect (per Matthew Walker). However, adding it to the nighttime routine if quality sleep is an issue when we're older can help. I just ordered some.

I've added a blue light blocker to my phone, tablet and laptop. Blue light triggers something in our brains that says "stay awake" (I can hear some of you groaning at that simple-ed down description). I can get all technical if you'd like? No? Yes? No. Try Bing or Google --- you'll find a ton of info out there.

I put in a sleep-promoting light in my bedside lamp. It allows me to read but doesn't cause my bod to think it needs to be running around cleaning the cave.

I am trying a white noise machine. It also has pink noise, which is supposedly just as good or better. It does help to even out the background noises. Last night I didn't use it and when the air conditioner kicked in I woke up a few times. Could be that if I hadn't gotten used to the noisemaker I wouldn't have noticed.

I got rid of or covered all lights in the room. I covered the windows with dark sheets (strange shaped windows so typical shades won't work)

The other things I'm doing? I've added some supplements, changed my exercise time to mornings and am more diligent, I've added and subtracted some foods from my diet, and I am doing 12-14 hour fast every day. I'll write more about each of those at another time.

Current new articles on APOE4, Alzheimer's Disease, etc.:

Plant flavonols significantly reduce Alzheimer’s risk
https://www.news-medical.net/news/20200202/Plant-flavonols-significantly-reduce-Alzheimere28099s-risk.aspx
(I posted this one on APOE4.info and one person pointed out some flaws in the study.)

Biogen And Neurotrope: Why Numbers Cannot Overcome Alzheimer's Disease
https://seekingalpha.com/article/4320953-biogen-and-neurotrope-why-numbers-cannot-overcome-alzheimers-disease

Finding the cure for dementia | 60 Minutes Australia (YouTube Video)
https://www.youtube.com/watch?v=iEpTH70xRIs&feature=youtu.be

Predicting Alzheimer’s by Combining Blood Test With Genetic Screening
https://www.managedcaremag.com/news/20190806/predicting-alzheimer-s-combining-blood-test-genetic-screening

Dietary choline associated with reduced risk of dementia
https://www.sciencedaily.com/releases/2019/08/190806101530.htm

Georgia Man Invents Cover-Lifting Device

RJ Note: Guess this could come in handy for some folks.

PRNewswire/ -- A Jefferson, GA man has invented a product designed to offer a better night's sleep to individuals who experience nighttime discomfort due to sheets and blankets binding or even touching their feet. When attached to the foot of any-sized bed, the "Cover Hover" (patent pending) raises sheets and blankets to create a canopy-like effect over the feet, allowing space for the feet to move around freely while still retaining insulation and warmth.

The developer of the Cover Hover is Carey Strickland, a Jefferson native and co-owner of Hi-Tec Machining, Inc., a precision parts manufacturer in Jefferson. Strickland has 20 years of experience in the machining field; he came up with the idea for the product after a minor foot surgery made sleeping with his bandaged foot under the covers uncomfortable. The solution he came up with was the Cover Hover, which he was able to refine at Hi-Tec Machining. "It was nice to have a machine shop handy when it came to the research & development phase of the product," said Strickland.

Strickland's product differs from other cover-lifting devices on the market, as it consists of telescoping plastic tubing, which makes the product significantly less expensive and lightweight. Its snap-lock structure requires no tools for assembly and folds down to the level of the bed's baseboard for storage during the day.

The Cover Hover is offered for sale both through the company's website (www.coverhover.com) and over the phone. Though the site has only recently been launched, Strickland reports that the initial demand for his product is encouraging. "I am pleased with the response so far, but not overly surprised. It's a simple, affordable device that I think will benefit a great number of people."

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