how many hours should you sleep to prevent bloating


Sleep Chronic insufficiency can negatively affect immune cellsAccording to a new study from the Icahn School of Medicine at Mount Sinai, that in turn can lead to inflammatory disorders and heart disease. Specific, continuously losing one and a half hours of sleep Every night potentially increases the risk.

The research, published in the Journal of Experimental Medicine, is the first to show that sleep alters the DNA structure within the immune stem cells that produce white blood cells, also known as immune cells, and has an impact on life. There may be danger. and contribute to the development of inflammatory diseases.

Immune cells fight infection, but if the number of these cells becomes too high, they overreact and cause infection. inflammation, The study is also the first to show that holding onto sleep does not reverse the effects of losing it.

“This study begins to identify the biological mechanisms that link sleep and long-term immune health. It shows that in humans and mice, sleep disruption has a profound effect on the programming of immune cells and the speed of their production, leading to They lose their protective effect and actually make the infection worse, and these changes are permanent. This is important because this is another important observation that sleep reduces inflammation And, conversely, sleep disruption increases inflammation,” says Dr. Philip Swirsky, director of the Cardiovascular Research Institute at Icahn Mount Sinai and lead author of the study. »This work emphasizes the importance of sleeping in adults. seven to eight hours a day To help prevent inflammation and disease, especially for people with underlying medical conditions.”

A team of researchers looked at 14 healthy adults who typically slept eight hours a night. First, the researchers monitored them to sleep at least eight hours every night for six weeks. They drew his blood and analyzed his immune cells. The same group of adults reduced their sleep time by 90 minutes each night for six weeks, and their blood and immune cells were re-tested. At the end of the study, the researchers compared blood and cell samples from a full night’s sleep and a period of restricted sleep. all the participants significant changes in your immune cells (also known as hematopoietic cells) due to lack of sleep: there were more and the structure of the DNA changed.

The researchers also looked at sleep in a mouse model. Groups of rats were either allowed to sleep without interruption or their sleep was fragmented, staying awake every night for 16 weeks. The sleep-fragmented rats then recovered for ten weeks of uninterrupted sleep. Researchers took immune stem cells and immune cells from mice during these uninterrupted, fragmented and recovery phases of sleep, analyzed them, and compared them at the end of the experiment.

Results in rats were consistent with results in humans. They showed that all the mice with broken sleep had significant changes in their immune stem cells, leading to an increase in the number of immune cells, and also showed evidence of rewiring and reprogramming. One notable finding from the group of mice was that even after recovery from sleep, immune stem cells retained this wiring structure and continued to produce additional white blood cells, making the rodents more susceptible to inflammation and disease. Gone.

“Our findings suggest that Sleep catch-up may not completely reverse the effects of poor quality sleep., We can detect the molecular fingerprint of insufficient sleep in immune stem cells, even after weeks of catching up. This molecular imprinting can cause cells to respond inappropriately, leading to inflammation and disease,” said Cameron McAlpine, Ph.D., Icahn assistant professor of medicine (cardiology) at Mount Sinai and co-principal investigator.

“It was surprising to find that not all groups of stem cells responded to sleep deprivation in the same way. There were some groups of stem cells that grew and grew in number, while other groups became smaller. The overall composition of the immune stem cell population This decrease in diversity and aging is a significant contributor to inflammation and cardiovascular diseases.”

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