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Democratic Representative Elijah Cummings of Baltimore spoke yesterday for the 1st time about President Trump's tweets attacking him on the city of Syria and all of that matter I realize my life is short. And to have a generation. And this was so important we want to send people into the future after say children of the living messengers we say into a future we will never see and I'm going to send their strong right now 3 bowls and full of Cummings called Baltimore a great community that welcomes visitors the day's top story at least 9 people are dead in a shooting in Dayton Ohio early this morning police say they shot and killed a suspect who was wearing body armor and caring an assault weapon and the investigation continues at a Wal-Mart in El Paso Texas where 20 people were shot and killed yesterday on Christian recruiters. 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This is radio health journal a weekly news magazine with the latest in health and medicine and technology a closer look at the issues that affect your health and well being prevention lifestyles treatments and trends all from the nation's top experts on shell listing I'm Nancy Benson and I'm read Pam's this week how not getting enough sleep is way worse for the body in mind than we ever suspected in fact you are increasing and I will bet I'm annoyed that is the hallmark of off timers that the even after the one night at the decoration then a radical diet to reverse heart disease heart disease is nothing more than a toothless paper tiger that need never ever exist and if it does we do need never ever progress this is a completely benign food for over all that and more this week on radio health journal. New research shows that healthy lifestyle choices may dramatically reduce the risk of dementia 5 studies presented at the all time is Association International Conference 21000 in Los Angeles show that lifestyle factors such as a healthy diet and exercise may even counteract genetic risks for dementia Dr Maria Korea is Chief Science Officer at the all times association while there is no proven cure or treatment for Alzheimer's a large body of research now strongly suggests. That combining healthy habits promotes good brain health and reduces your risk of cognitive decline along with a healthy diet and exercise steps such as building a cognitive reserve through formal education and cognitively stimulating jobs also help provide maximum memory benefit the new research suggests that adopting 4 or 5 healthy lifestyle factors rather than a nun or only 1 May reduce the risk of Alzheimer's dementia by nearly 60 percent find out more at a l.z. Dot org. Most people stumble out of bed each morning wishing they could hit the snooze button again the average American gets 7 hours of sleep each night and a lot of people get less than 6 some insist they do just fine sleeping so little and it's true some people are genetically able to function well on that but scientists say that accounts for only about 3 percent of the population for the rest of us to a little sleep is wreaking havoc on our health both the cardio and metabolic effects of insufficient sleep can be pretty dramatic That's Dr Chris D'Souza professor of integrative physiology at the University of Colorado who's studied the effects of the lack of sleep on the body when people chronically have insufficient sleep and the sleep less than 6 hours per night on a beach will basis and even maybe in a one time basis you can have some detrimental effects both cardiovascular early and metabolically So it's associate with an increased risk of cardiovascular disease our lab and others have shown that insufficient sleep will impair how well blood vessels work it will impair their ability to be the dilate the blood vessels who want to be the constrict more imperative billeted a really important clot busting agents that help to reduce the risk of heart attack and stroke from a metabolic standpoint it increases the risk of being obese and it also increases the risk of diabetes those risks have been known for a long time but what's happening now is that scientists are starting to understand some of the mechanisms behind those risks with a goal of eventually preventing them for example a lack of sleep impairs the endothelium the single cell thick lining of the blood vessels a lining We'll talk about more in Segment 2 of this week's program and when they become impaired they don't function properly and the key functions of these very important cells are to regulate our blood vessel for work so if you need to. Increased blood flow they'll stimulate the blood vessels to Beta dilate if you need to reduce blood flow stimulate the vessels to constrict or reduce in size and what we found is insufficient sleep imperative that function so there unable to vevo dilate properly and when blood vessels particularly arteries are unable to vevo dilate properly this is associated with an increased risk of both a heart attack and stroke just oozes study in the journal experimental physiology finds that people who don't get enough sleep have only about half the levels of several key micro R.N.A.'s in the blood those are molecules that seem to help clean up what you could call garbage proteins from the bloodstream micro R.N.A.'s are small molecules that help to regulate essentially all functions of cells there at the breaks of cells if you will be his they help to decrease certain proteins and reduce their functionality and in the study that you're just talking about we noted that in individuals who sleep less than 6 hours per night the levels of key vascular related micro R.N.A.'s that are actually protective mean that they're Porton for the protection against cardiovascular teeth while these circulating micro R.N.A.'s are reduced and their lower levels of these important micro R.N.A.'s Now that doesn't prove that a lack of sleep is what's causing the drop in micro R.N.A.'s nor that it's the reason endothelial cells are damaged but that's the theory that the body doesn't have enough time to clean up its internal waste when we sleep too little and that may very well be one of the underlying mechanisms that we are providing enough time for the cells to reset if you will or to repair any damage that has happened during the course of a day or during the course of several weeks so that's certainly one plausible hypothesis that the cells do need time to regenerate and to restructure and when you deprive them of that then this leads to dysfunctional cells however it's not always the case that if a little more sleep is good. A lot more sleep is better D'Souza says they've found some of the same bad effects in people who sleep too much more than about 9 hours a night that makes the sweet spot for sleep about 7 to 9 hours per night every night they have been wonderful studies demonstrating that make up sleep on weekends where somebody will say well I didn't sleep much during the week oh if you sleep on the weekends Unfortunately that doesn't work so the focus has to be on creating a behavioral aspect where the importance of nightly sleep is taken as part of just everyone is general health however it's not just the quantity of sleep it's also the quality we see the similar types of vascular and metabolic dysfunction people with apnea for example are people who sleep and wake during the night so it's both quantity and quality of sleep that have these effects and currently working with colleagues at the University of Colorado we are trying to determine whether if you improve people sleep organically not aided by any type of pharmaceuticals will this help to restore some of the impairment that we're seeing with insufficient sleep and just as it appears the blood stream may clear out its trash at night other parts of the body do as well one of the main ongoing maintenance processes that we've been researching is clearing metabolite waste from the brain that particularly happens more strongly during sleep that's Dr Raison Shokri could Jory a research fellow at the National Institutes of Health Laboratory of neuro imaging there has been this new understanding about the glim phatic system basically that is the been responsible for clearing a lot of metallic waste from the brain what happens is basically on its way it picks up methodic waste such as beta amyloid we have been researching lately and it helps to basically remove dad from the space between to styles. And that is important because a lot of these waste products they don't get cleared can basically accumulate and lead to certain diseases such as all Simers So this clearing generally happens all the time in body and brain but it is been shown that the actually facilitates that we've been targeting to bed I'm annoyed compound has been implicated in Alzheimer's and how maybe a lack of sleep can essentially back that Shokri could Jory and his team study in the Proceedings of the National Academy of Sciences shows that a single night's last sleep increased beta amyloid in the brain by about 5 percent with every night of his sleep we are facilitating or helping to facilitate this clearing process so it is not that we need to cumulate a lot of sleepless nights to impair the function of the system so this clearing process is active and we observe it readily as we fall asleep essentially kicks in and if it's not working for example because of the lack of sleep we would see the consequences but to what extent is damaging and to what extent we can tolerate it I think it's a different question however the study also shows that not everyone suffers the same accumulation in the brain after the same loss of sleep some were much worse than others but the more accumulation of beta amyloid the more tired and on a happy the subjects were it I met appeared to be a in fact predicting mood outcome so we did see individuals basically reporting or smooth outcome following sleep deprivation and the extent to which the short course and mood was in fact correlated with how much they showed increases in the family beta in their brain the team also found that beta amyloid accumulation from a sleep loss was not uniform all over the brain the areas most strongly affected are among those tied to all timers disease we've been speculating for example if the lack of sleep can. To increase have been the evil of the compound are related to these as they would be in regions that are more prone to those areas we did the elevation thing at Falmouth and have a campus not necessarily all of these regions are among the 1st that are affected by timers as Eve but there are among the 1st so does that mean that getting less than 6 hours of sleep every night increases your risk of Alzheimer's that's exactly the question Chuck wreckage or he is trying to answer we are actually really concerned about this issue and what we are basically trying to research here is whether it is this connection with a lack of sleep and b. And that and then risk factor for developing Alzheimer's and what we're seeing for example in our ward is basically suggesting that in fact you are increasing levels of it on alert that is a hallmark of off lamers that the even after a one night of sleep deprivation so would a good night's sleep reverse the damage scientists don't know the well maybe that this is going to happen but it could be also the case that if you have really poor sleep or expend amount of time then catching up or basically trying to sleep adequately and following night may not be affected it's already well known that people with Alzheimer's disease don't sleep well so it could be that a lack of sleep eventually sets up a vicious cycle of poor sleep creating more plaques in the brain leading to even more sleep loss and more plaques and a new study in The Journal of Neuroscience adds to the evidence of that it finds that people who don't sleep well in their fifty's have more protein tangles in the brain and all timers risk factor but it's even more basic than that it's pretty clear from all this new research that poor sleep can lead to a whole variety of bad health outcomes so we can't treat sleep as the disposable part of our day here. Certainly affecting the levels of compounds that are implicated in neurodegenerative disorders with even the lack of one night of sleep there's also abundance of evidence that the poorest people can affect body too you can you know way back your metabolism could lead to weight gain it could affect your cardiovascular health so it is important that basically sleep is for us an important part of our life cycle that we really need to take care of it as we do when we are awake we do for example exercise maybe we watch our diet but Steve is definitely I think another item on the To Do list to watch and be careful about and we probably should do a lot more research also on how to make sure individuals get good enough but also good quality sleep you can find out more about all of our guests on our Web site radio health Journal dot net an archive of our segments is also there as well as on Apple podcasts Google Play and Spotify I know read. Coming up a plant based fix for heart disease when radio health journal continues. Not a big summer guy too hot not a big one or guy either too cold my favorite season safety season because it's every season 247365 for all things safety I trust Granger Granger's safety experts have the safety solutions and expertise to help keep your facility safe and your people safer all year long seasons may change but Granger's always got your back call click Ranger dot com or stop by for all things safety Granger for the ones who get it done let's consider the secret life of the in a most nesting dog living most of her life in the duck inside the other nesting dolls she has plenty of time to think if she could sadly she has no brain however when and in a most nesting doll his the Geico not only saves people money but also has been providing great service for over 75 years she thinks it's obvious you should switch because yes switching to Geico is a no brainer in a most nesting doll and lost in life. Arnie presses a 66 year old Chicago area resident who is part of a very large club he's been diagnosed with heart disease just like 28000000 other Americans millions more probably have heart disease and don't know it I have a long family history of people dying on driveways and snowstorms coronary artery disease and probably about 7 or 8 years ago a friend of mine went to have a c.t. Test and it told me it was very inexpensive and highly recommend it and he had known what my history was when I 1st took a my score was 50 you really want your score to be 0 so once you have coronary artery disease the rule of thumb is that it will only get worse once they had an initial score of 50 I waited 3 years and had another test my score was 250. Now the rule of thumb is you really don't want to go up more than 10 or 15 percent a year so I knew I had a real problem I didn't do a lot about it but I did make some changes and then 2 years later I took another test of my score was 529 and I knew I had a serious problem and probably each an attic Arnie knew he had to do something he started on the Kido diet and didn't feel much better then he switched to a radical plant based oil free diet he says that's the only reason he's still alive today I made what I will call radical changes and I went 100 percent all in because I'm the kind of person that if I don't do something a 100 percent I just may not do it and I started losing weight immediately a lot of weight and I was still eating a really large amount of food and I started feeling better and really I right us went away in a matter of 34 weeks which I found to be amazing I've always put our my entire life so I'm very sensitive to that feeling my energy level went up just got way better the doctor who prescribed Arnie's diet is Dr Caldwell Esselstyn director of the cardiovascular disease prevention and reversal program at the Cleveland Clinic Wellness Institute he says if everyone followed a plant based diet from an early age no one would ever get heart disease and those who have heart disease now would see it reverse heart disease as nothing more than a toothless paper tiger that need never ever exist and if it does we do need to never ever progress this is completed been on foodborne illness and it's really quite striking to think that here in this country we have built a $1000000000.00 health industry around an illness that doesn't even exist and half the planet Earth Esselstyn says for most of us in the western world our diet starts us down the path of heart disease at an early age before we're even into our twenty's he says what we eat injures the delicate single cell thick lining of our blood vessels the endothelial. What makes the endothelium such a truly magic molecule is that it produces this remarkable gas nitric oxide and nitric oxide is truly the protection and salvation of all of our blood vessels because of its remarkable functions for example nitric I said will keep all the cellular elements within our blood stream flowing smoothly like Teflon rather than Bilko it keeps things from getting sticky number 2 nitric oxide is the strongest blood vessel dilator in the body when you climb stairs the Irish to your heart or it's your legs they widen they die they that's nitric oxide number 3. Nitric oxide will protect the wall of the artery from becoming sick and stiff from inflamed protect us from getting high blood pressure or hypertension Esselstyn says if a person has a normal amount of nitric oxide they're protected against developing arterial blockages or plaque and if they don't everybody on the planet they're from London Berlin Chicago or New York or Grand Rapids Michigan if they have a cardiovascular disease it is because by now in the previous decades they have so sufficie