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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 February 21, 2019

12 Best Brain Foods That Improve Memory and Boost Brain Power

12 Best Brain Foods That Improve Memory and Boost Brain Power

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate:

15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

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B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

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It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and black tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here:

11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

More Resources About Boosting Brain Power

Featured photo credit: Pexels via pexels.com

Reference

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