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Vacation Might Change Your Gene Activity, According To New Study

Vacation Might Change Your Gene Activity, According To New Study

Most people’s lives are filled with high stress—the pressure of meeting deadlines, battling with colleagues and angry customers, or simply the monotonous, but demanding, day-to-day grind. Their minds and bodies are coiled up, defensive and taut.

A relaxing vacation in a resort-like atmosphere can allow your body to lower its guards, get out of the defensive posture, and unwind. The reduction in stress levels can positively affect the immune system cells at a molecular level.

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Relaxation versus Meditation

A study was conducted to compare the benefits of just relaxing in a pleasant locality with attending a meditation retreat in the same place. Improvements were seen in many cellular markers in the blood including better stress regulation and immune function. [1]

The researchers continued to measure the gene activity and blood markers, and they discovered that there was a large and immediate “vacation effect” in all the candidates. The benefits were seen even ten months later in the participants who continued meditating.

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Senior author Dr. Eric Schadt, founding director of the Icahn Institute for Genomics and Multiscale Biology at Mount Sinai in New York, revealed that on a relaxing vacation, stress levels are reduced, and this in turn affects the states of cells that are involved in your immune system. Schadt told Reuters Health that at the molecular level, additional changes only happened, or happened more, in the meditation group, including more effective manufacture and use of proteins. He said “We don’t know what this means exactly, but given associations with biomarkers of aging, there is the potential that these changes could enhance overall wellbeing and longevity.” [2]

How the Study was Done

102 women between the ages of 30 to 60 participated in this study in which their blood was tested before and after five days at the La Costa Resort and Spa in Carlsbad, California.

A third of these candidates were regular meditators who had already booked the retreat. Half of the remaining 70 non-meditators were randomly assigned to meditation or yoga programs, while the remaining ones were assigned to just vacation and relax. Reports were collected from these women concerning their depression symptoms, stress, vitality and mindfulness on day five, one month later and 10 months later.

The Study Results

At the end of the retreat, gene-expression changes and aging biomarkers in blood samples had improved significantly for all groups. This indicates the benefits of simply being on vacation. For all three groups, the psychological well-being scores improved by day five and one month later. The candidates who had meditated during their vacation had bigger reductions in their depressive symptoms and stress at the 10-month point compared to the ones who had only been on vacation.

Telomerase is an enzyme that repairs and fortifies the tips of chromosomes. Telomeres grows shorter and shorter as age progresses. The regular meditators in the study group showed a higher activity of the enzyme telomerase. The results of the study indicate that vacation and meditation seemed to turn down defense response, inflammation response, and innate immune response. Schadt said, “Of course you want these pathways activated if they are fighting off a disease, but if they are continually activated we have seen that they are partially responsible for increasing susceptibility to a whole range of diseases such as diabetes, Alzheimer’s and autoimmune disorders such as rheumatoid arthritis and inflammatory bowel disease.”

Limitations of the Study

The researchers acknowledged that there are several limitations to this study, which was funded by The Chopra Foundation and Benioff Foundation.

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“It’s not clear if a weeklong vacation or meditation sessions would lead to changes in corresponding diseases. I don’t know that our results are such that they would speak to changes people should make in their lives to achieve a more healthy state, but rather it is another strong piece of evidence that relaxing and meditating may produce favorable healthy benefits,” Schadt said.

 Conclusion

Irrespective of these study results, there is no doubt that high levels of continuous stress is harmful to our bodies, especially our immune system, and that reducing stress is definitely beneficial to our health. There are many things you can incorporate into your daily life to boost your immune system. Find ways to de-stress, massages with aromatic oils are a great way to relax, and essential oils like tea tree oil help stimulate the immune system and ward off colds and flus. Whenever you can find the time, enjoy a relaxing vacation in a great resort at a beautiful locality. It will surely lift your spirits, if not your immune system.

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Reference

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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