The Well Home

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Our bedrooms are a hot mess. 🛌

No, I’m not talking about the fact that you probably didn’t make your bed this morning. Although, if you haven’t done that, you should! 😉

I’m referring to the fact that most of our bedrooms aren't optimized for restful sleep.

Instead, they often include elements like bright pastel colors, minimal window coverings, a big screen TV, a bedside phone charger, glaring non-dimmable LED lights, and warm, cozy temperatures—each of which can hinder our ability to get quality rest.

Oof!!

While that might sound like a cozy retreat, every one of those elements is sabotaging your sleep. 😴💤

Did you know:

😳 Approximately 58.9% of people report experiencing poor sleep quality.
😳 46% of people with below-average sleep quality rate their mental health as poor or very poor.
😳 Poor sleep quality is linked to $44 billion in lost productivity due to higher levels of unplanned absenteeism among workers.
😳 Chronic poor sleep is linked to various health issues, including weakened immune function and increased risk of chronic diseases.
😳 Insufficient sleep can lead to increased irritability and stress, impacting personal relationships and emotional stability.

So here's what you actually need:

✅ Dark paint on the walls (my favorite is Tricorn Black from Sherwin Williams) 🎨
✅ Blackout curtains on the windows 🪟
✅ No technology (to cut down on blue light exposure and sound interruptions) 📵
✅ Dimmable lights to match your circadian rhythm (or even better, daylight color-adjusting lights) 💡
✅ A cool room temperature (ideally between 67-69°F) ❄️

These simple design tweaks are scientifically proven to enhance your sleep quality. Add to that a consistent routine, a balanced diet, morning sunlight, and regular exercise, and you’re on your way to dreamland. 🌙✨

How do I know?

Because I’ve made these changes in my own bedroom and for others.

My sleep quality score, tracked by my Oura ring, jumped from the 50s and 60s to a consistent and optimal 87+ every night. 📈

My point is, you don’t have to suffer. You can design good sleep into your life with just a few simple changes in your home. 🌟

That’s what we do at The Well Home. If you’re interested, we’d love to help you transform your bedroom into a sleep sanctuary. 🏠

Follow me, Gautam Gulati, MD, MBA, MPH, CID, for more doctor-recommended wellness design tips for the home. 🏡

Our next day begins with your last night's rest.

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Seventeen Cancers on the Rise in Young Adults

Many cancers are occult, and symptom-free until they present as pain, a mass, or disrupt an organ function. Several examples are pancreatic cancer and ovarian cancer.  It has been a goal to develop a simple test that would diagnose any cancer early to prevent spread and to provide treatment early.

That is still a great challenge.  However, some progress is occurring with a battery of tests toward this goal.

17 types of cancer are on the rise in Millennials and Gen Xers—more than ever before.

What’s going on? The answers are unclear. However, suspected factors like obesity and early-life exposures are thought to be driving up cancer rates in younger adults.

These 17 cancers, from thyroid to colorectal, are becoming more common in younger generations, signaling the need for earlier detection and more research.

Instead of waiting for screening ages to drop—take control of your health now.

Function Health members take control by:

Testing 100+ biomarkers each year to monitor early disease indicators.

All-in-one for everyone. Access to: HEART Apolipoprotein B (ApoB), Cholesterol / HDL Ratio, HDL Cholesterol, HDL Large, LDL Cholesterol, LDL Medium, LDL Particle Number, LDL Pattern, LDL Peak Size, LDL Small, Lipoprotein (a), Lipoprotein Fractionation, Non-HDL Cholesterol, Total Cholesterol, Triglycerides, THYROID Iodine, Selenium, Thyroglobulin Antibodies (TgAb), Thyroid Peroxidase Antibodies (TPO), Thyroid-Stimulating Hormone (TSH), Thyroxine (T4) Free, Triiodothyronine (T3) Free, CANCER Galleri Multi-Cancer Detection Test, AUTOIMMUNITY Antinuclear Antibodies (ANA) Pattern, Antinuclear Antibodies (ANA) Screen, Antinuclear Antibodies (ANA) Titer, Celiac Disease (Comprehensive Panel), Rheumatoid Factor, IMMUNE REGULATION High-Sensitivity C-Reactive Protein (hsCRP), White Blood Cell Count (WBC), Neutrophils, Lymphocytes, Monocytes, Eosinophils, Basophils, FEMALE HEALTH Anti-Mullerian Hormone, Estradiol (E2), Follicle Stimulating Hormone (FSH), Luteinizing Hormone (LH), Prolactin, MALE HEALTH DHEA-Sulfate, Estradiol (E2), Follicle Stimulating Hormone (FSH), Luteinizing Hormone (LH), Prostate Specific Antigen (PSA), Testosterone, STRESS & AGING Cortisol, DHEA Sulfate, Biological Age, METABOLIC Adiponectin, Glucose, Hemoglobin A1c (HbA1c), Insulin, Leptin, Uric Acid, NUTRIENTS Arachidonic Acid/EPA Ratio, Copper, Ferritin, Homocysteine, Iron, Iron % Saturation, Iron Binding Capacity (TIBC), Magnesium, Methylmalonic Acid (MMA), Omega 3 Total, Omega 3: EPA+DPA+DHA, Omega 6 Total, Omega 6: Arachidonic Acid, Omega 6: Linoleic Acid, Omega 6/Omega 3 Ratio, Selenium, Vitamin D, Zinc, LIVER Alanine Transaminase (ALT), Albumin, Alkaline Phosphatase (ALP), Aspartate Transaminase (AST), Gamma-glutamyl Transferase (GGT), Total Bilirubin, Total Protein, KIDNEYS Albumin (Microalbumin) - Urine, Blood Urea Nitrogen (BUN), BUN / Creatinine Ratio, Calcium, Carbon Dioxide, Chloride, Creatinine, Estimated Glomerular Filtration Rate (eGFR), Globulin, Potassium, Sodium, PANCREAS Amylase, Lipase, HEAVY METALS Aluminum, Arsenic, Lead, Mercury, ELECTROLYTES Calcium, Magnesium, RBC, Sodium, BLOOD ABO Group and Rhesus (Rh) Factor, Hematocrit, Hemoglobin, Mean Corpuscular Hemoglobin (MCH), Mean Corpuscular Hemoglobin Concentration (MCHC), Mean Corpuscular Volume (MCV), Mean Platelet Volume (MPV), Platelet Count, Red Blood Cell (RBC) Count, Red Cell Distribution Width (RDW), URINE Albumin - Urine (Microalbumin), Appearance, Bacteria, Bilirubin, Clarity, Color, Glucose, Hyaline Casts, Ketones, Leukocytes, Nitrite, Occult Blood, pH, Protein, Red Blood Cell, Specific Gravity, Squamous Epithelial Cells, White Blood Cell (WBC), Yeast, LYME Lyme Disease Antibodies, ALZHEIMER'S RISK Apolipoprotein E (ApoE) Genotype, ALLERGIES Food Allergy Profile (IgE), Indoor & Outdoor Allergy Profile (IgE), SEXUAL HEALTH Chlamydia, Gonorrhea, Herpes Simplex Virus 1 & 2, HIV, Syphilis (RPR),

The comparison of Chronological vs. Biological Age is crucial for understanding the aging process. 🕰️🧬

Accessing the optional Galleri by Grail test to screen for 50+ types of cancer when needed.

Note: This topic is controversial and none of this information should be used, without consulting with a cancer specialist.  Some cancers are genetic or a response to radiation.

Patient Srories

Artificial Intelligence Detection, Treatment of Cancer

By integrating AI into various facets of oncology, healthcare providers can enhance the accuracy of diagnoses, tailor treatments to individual patients, and ultimately improve outcomes for cancer patients.

AI can assist in various aspects of cancer detection, treatment, and research. Here are some key areas where AI is making an impact:

Early Detection and Diagnosis:

Imaging Analysis: AI algorithms can analyze medical images (like X-rays, MRIs, and CT scans) to identify tumors or abnormalities more quickly and accurately than traditional methods.

Pathology: AI can assist pathologists in examining biopsy samples, identifying cancerous cells, and determining the type and grade of cancer.

Personalized Treatment:

Genomic Analysis: AI can analyze genetic data to help identify mutations and suggest personalized treatment plans based on a patient’s unique genetic profile.

Drug Discovery: Machine learning models can predict how different drugs will interact with specific cancer types, speeding up the development of targeted therapies.

Predictive Analytics:

Risk Assessment: AI can analyze patient data and family history to assess cancer risk, helping with early intervention strategies.

Survival Predictions: By analyzing large datasets, AI can help predict patient outcomes and survival rates, aiding in treatment decisions.

Clinical Trials:

Patient Recruitment: AI can match patients with appropriate clinical trials based on their medical history and cancer type, increasing the efficiency of trial recruitment.

Data Analysis: AI can streamline the analysis of trial data, helping researchers draw conclusions more quickly.

Treatment Monitoring:

Wearable Technology: AI can analyze data from wearable devices to monitor patients’ health and treatment responses in real time, allowing for timely adjustments.

Patient Support:

Chatbots and Virtual Assistants: AI-powered tools can provide patients with information about their diagnosis, treatment options, and support resources, improving patient engagement and education.

Research and Development:

Data Mining: AI can analyze vast amounts of research data to uncover new insights and trends in cancer biology, potentially leading to breakthroughs in treatment.

Several AI tools are currently being used in cancer diagnosis, leveraging machine learning and deep learning techniques to enhance accuracy and efficiency. Here are some notable examples:

PathAI:

Uses machine learning algorithms to assist pathologists in diagnosing cancer from biopsy samples, improving accuracy and reducing workload.

IBM Watson for Oncology: Watson AI is no longer used for oncology. It was used by the Sloan Kettering Cancer Institute and faced complicated FDA trials. IBM decided to not pursue it

 

Google Health’s DeepMind:

Developed AI models that can analyze mammograms to detect breast cancer, showing high accuracy in identifying malignant cases.

Qure.ai:

Utilizes AI to interpret radiology images, including chest X-rays and CT scans, to detect lung cancer and other abnormalities.

Tempus:

Combines clinical and molecular data to provide insights into cancer treatment options, helping oncologists make more informed decisions.

Zebra Medical Vision: (Autonomous Mobile Robots)

Offers AI solutions for analyzing medical imaging data, capable of detecting a variety of cancers through image analysis.

Freenome:

Focuses on early cancer detection through blood tests, using AI to analyze patterns in genomic and proteomic data.

PathAI:

Provides AI-driven pathology solutions to enhance diagnostic accuracy in cancer detection and treatment planning.

CureMetrix:

                

Develops AI algorithms for mammography that assist radiologists in detecting breast cancer, improving detection rates, and reducing false positives.

These tools exemplify the growing integration of AI in oncology, aiming to improve diagnostic accuracy, reduce time to diagnosis, and enhance patient outcomes.

Cancer

DO YOU SUFFER FROM SLEEPLESS NIGHTS? CAN AI HELP?

DO YOU SUFFER FROM SLEEPLESS NIGHTS?

Sleepless nights can be challenging and are often caused by various factors, such as stress, anxiety, lifestyle choices, or medical conditions. Here are some common tips to help improve sleep quality:

Establish a Routine: Go to bed and wake up at the same time every day.

Create a Relaxing Environment: Make your bedroom comfortable, cool, and dark.

Limit Screen Time: Avoid screens at least an hour before bed to reduce blue light exposure.

Watch Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime.

Stay Active: Regular physical activity can help you fall asleep faster and enjoy deeper sleep.

Practice Relaxation Techniques: Consider meditation, deep breathing, or gentle yoga to unwind before bed.

Novel Blue Light LED may enhance the sleep cycle

Consult your physician

Rule out Sleep Apnea by having a test at a sleep lab.  This is caused by advanced snoring and airway obstruction.  It is a serious warning sign for stroke, heart disease, and hypertension.

If sleeplessness persists, consulting a healthcare professional for further evaluation might be helpful.

Sleepless nights can be challenging and are often caused by various factors, such as stress, anxiety, lifestyle choices, or medical conditions. Here are some common tips to help improve sleep quality:

Sleep medications are not recommended as they can cause drowsiness, and interrupt REM sleep. Rapid eye movement (REM) sleep is a stage of sleep when people experience vivid dreams, increased brain activity, and rapid eye movements.

REM sleep is characterized by the following: 

Brain activity: Brain activity during REM sleep is similar to when a person is awake. 

Eye movement: The eyes move rapidly in different directions while closed. 

Muscle activity: Muscles in the arms and legs become temporarily unable to move, a state known as atonia. This is thought to prevent people from acting out their dreams. 

Breathing: Breathing becomes more irregular. 

Heart rate: Heart rate increases to near waking levels. 

Blood pressure: Blood pressure increases. 

Body temperature: Body temperature changes. 

Dreaming: Most dreams occur during REM sleep. 

Duration: REM sleep periods are usually longer during the second half of the night. 

Importance: REM sleep is thought to play a role in memory, learning, and mood regulation. 

Amount: Newborn babies spend about eight hours in REM sleep per day, while adults typically get about two hours per night. 

and the circadian rhythm.

Melatonin is a natural hormone produced by the pineal gland in the brain that helps regulate the sleep-wake cycle. Here are some key points about melatonin: Function: Melatonin signals the body that it is time to sleep, helping to manage circadian rhythms (the internal clock that dictates sleep patterns).

Production: Levels of melatonin increase in the evening as it gets dark and decreases in the morning with exposure to light.

Supplementation: Melatonin supplements are commonly used to help with sleep disorders, such as insomnia or jet lag. They can help some people fall asleep faster or adjust to new time zones.

Dosage: It's important to consult a healthcare provider for appropriate dosages, as the right amount can vary based on individual needs.

Side Effects: While generally considered safe for short-term use, melatonin can cause side effects like dizziness, daytime drowsiness, or mood changes in some individuals.

Tryptophan is an essential amino acid that plays a key role in the production of Serotonin, which can affect mood and sleep. Here are some foods that are high in tryptophan:

Turkey: Often associated with sleepiness after a big meal, turkey is a well-known source.

Chicken: Another poultry option that contains good amounts of tryptophan.

Fish: Salmon, tuna, and halibut are all rich in tryptophan.

Nuts and Seeds: Almonds, walnuts, and pumpkin seeds are excellent sources.

Dairy Products: Milk, cheese, and yogurt contain tryptophan and can promote relaxation.

Eggs: Eggs are a versatile source of tryptophan, especially in the yolks.

Legumes: Beans and lentils provide a good amount of tryptophan.

Soy Products: Tofu and soybeans are also rich in this amino acid.

Oats: Whole oats can contribute to your tryptophan intake.

Bananas: While not as high as other foods, bananas contain tryptophan and can help increase serotonin levels.

Novel Blue-Orange LED Light Resets Circadian Rhythms More Effectively - ScienceBlog.com

Metformin: From Diabetes to Cancer and Prolongation of Life

Metformin: From diabetes to cancer to prolongation of life

The surprising findings of Metformin

The metformin molecule dates back over a century, but its clinical use started in the ‘50s. Since then, its use in diabetics has grown constantly, with over 150 million users today. The therapeutic profile also expanded, with an improved understanding of novel mechanisms. Metformin has a major activity on insulin resistance, acting on the insulin receptors and mitochondria, most likely by activating the adenosine monophosphate-activated kinase. These and associated mechanisms lead to significant lipid-lowering and body weight loss. An anti-cancer action has come up in recent years, with mechanisms partly dependent on mitochondrial activity and also on phosphatidylinositol 3-kinase resistance occurring in some malignant tumors. The potential of metformin to raise life length is the object of large ongoing studies and several basic and clinical investigations. The present review article will attempt to investigate the basic mechanisms behind these diverse activities and the potential clinical benefits. Metformin may act on transcriptional activity by histone modification, DNA methylation, and miRNAs. An activity on age-associated inflammation (inflammation) may occur via activation of the nuclear factor erythroid 2 related factor and changes in gut microbiota. A senolytic activity, leading to the reduction of cells with the senescent-associated secretory phenotype, may be crucial in lifespan prolongation as well as in ancillary properties in age-associated diseases, such as Parkinson’s disease. Telomere prolongation may be related to the activity of mitochondrial respiratory factor 1 and on peroxisome gamma proliferator coactivator 1-alpha. Very recent observations on the potential to act on the most severe neurological disorders, such as amyotrophic lateral sclerosis and frontotemporal dementia, have raised considerable hope.

Metformin is well known for control of type II Diabetes Mellitus. Metformin is taken by mouth, once a day and eliminates injection.

It is classified as a GLP 1 and exhibits other metabolic effects. It can also decrease lipids, and reduce the risks of cancer.

Metabolic Mechanism of Action of Metformin (graphic)

Metformin and Lipid-Lowering Effects

A cholesterol-lowering activity, specifically on the atherogenic low-density lipoprotein (LDL) fraction, has been reported for metformin from the early clinical studies, indicating a (-12 %) LDL-cholesterol reduction versus no change with the sulphonylurea

Mitochondrial activity of metformin

The major target of the pleiotropic effects of metformin and other biguanides is mitochondria. The early reports already indicated that the drug reduces cellular respiration by specific inhibition of the mitochondrial respiratory chain.

Metformin and cancer

An unexpected anti-cancer activity of metformin was the result of an early epidemiological study essentially indicating that metformin-treated diabetics had a significantly lower cancer burden versus diabetics treated with other agents. This observation was confirmed by several other reports. This potential benefit of metformin is in contrast with the apparently raised cancer risk following insulin-based therapies.  Although non-confirmatory data have been reported  two independent meta-analyses comparing metformin to other treatments reported 30–40 % reductions in cancer incidence in metformin-treated T2D 

Diabetes has a clear association with increased cancer risk, particularly in insulin-treated individuals 

Metformin use has been shown to reduce the frequency of specific cancers, in particular breast cancer, and to be an effective radiosensitizer in the treatment of this most frequent tumor 

Metformin appears to provide additional benefit for the treatment of e.g., cisplatin-treated cancers and the use of metformin has been associated with a clear reduction of cancer risk versus other antidiabetics 

Metformin and aging

Identification of the hallmarks of aging allowed us to identify those most sensitive to metformin. Among these, the activation of AMPK and SIRT1 and down-regulation of the insulin-IGF1 signaling and m-TORC1 are involved in the beneficial effects of metformin on energy metabolism[171]. Activation of AMPK via the liver kinase B1 (LKB1) mediates the prolonged lifespan in mice and C. elegans [172].

The inflammatory process is a major target of metformin. Suppression of the proinflammatory cytokines of the NF-kB pathway is associated with reduced mortality in older diabetics treated with metformin [173]. The activity of metformin on dysfunctional mitochondria with aging is well predictable from the drug’s mechanism on oxidative stress [174], possibly delaying mitochondrial biogenesis and senescence by AMPK-mediated H3K79 methylation acting through the SIRT1-DOT1L axis [175].

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