What Your Bedtime Reveals About Your Personality (M)

Your bedtime routines could reveal a lot about your personality traits, such as conscientiousness and the propensity to take risks.

Your bedtime routines could reveal a lot about your personality traits, such as conscientiousness and the propensity to take risks.

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Author: Jeremy Dean

Psychologist, Jeremy Dean, PhD is the founder and author of PsyBlog. He holds a doctorate in psychology from University College London and two other advanced degrees in psychology. He has been writing about scientific research on PsyBlog since 2004. He is also the author of the book “Making Habits, Breaking Habits” (Da Capo, 2013) and several ebooks. View all posts by Jeremy Dean



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The Surprising Effect Of Artificial Sweeteners On Weight Loss

Low calorie sweeteners are supposed to help people lose weight, but do they?

Low calorie sweeteners are supposed to help people lose weight, but do they?

Low calorie sweeteners are supposed to help people lose weight, but they are actually contributing to type 2 diabetes and weight gain, a review of different studies reveals.

Low calorie sweeteners are consumed as a substitute to simple sugars including sucrose, glucose and fructose or fruit sugar.

The artificial sweeteners market is growing fast and is expected to reach $2.2 billion in 2020.

Despite the marketing that artificial sweeteners provides fewer calories and so lead to weight loss, consumers are more likely to gain weight.

According to Professor Peter Clifton, the lead author of this study, in the past 20 years, consumption of low calorie sweeteners has increased by 200 percent among children and 54 percent among adults.

However, recent studies show that low calorie sweeteners can have several harmful effects on the human body.

For example, a study suggests that artificial sweeteners have an appetite-stimulating effect on the brain, causing people to eat more.

Another study over seven years on 5,158 American adults found that people who had a high intake of artificial sweeteners put on more weight compared to nonusers.

Professor Clifton said:

“Consumers of artificial sweeteners do not reduce their overall intake of sugar.

They use both sugar and low-calorie sweeteners and may psychologically feel they can indulge in their favourite foods.

Artificial sweeteners also change the gut bacteria which may lead to weight gain and risk of type 2 diabetes.”

Although it is not clear why, artificially sweetened beverages have been shown to increase the risk of cardiovascular disease, stroke, dementia, and death.

Professor Clifton and his team reviewed 13 studies in which they suggest an association between artificially sweetened beverages and the risk of type 2 diabetes.

One study found that changing from artificially sweetened beverages to natural fruit juice would reduce the risk of type 2 diabetes by 7 percent.

Professor Clifton concluded:

“A better option than low-calorie sweeteners is to stick to a healthy diet, which includes plenty of whole grains, dairy, seafood, legumes, vegetables and fruits and plain water.”

The study was published in Current Atherosclerosis Reports (Kim et al., 2019).

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This Plant-Based Diet Reduces Heart Disease Risk 50%

A nutritionally rich diet containing beneficially rated foods can lower the risk of heart disease by 52 percent.

A nutritionally rich diet containing beneficially rated foods can lower the risk of heart disease by 52 percent.

People who eat more unprocessed or minimally processed plant-based foods are more likely to be immune from heart disease.

A study found that those who eat nutritious plant foods are at lower risk of developing cardiovascular disease (CVD).

Research finds that a diet mainly from nutrient-rich plant foods but also containing small amounts of animal products such as nonfried fish, nonfried poultry, and low fat dairy can prevent heart disease.

A heart-healthy dietary pattern usually contains lots of green vegetables, whole grains, fruits, legumes, seeds and nuts, nonfried fish and poultry, low-fat dairy products, and olive oil.

It is also recommended to avoid or limit soft drinks, desserts, salty foods, high‐fat or processed products, sweets, and fried foods.

Dr Choi, the study’s first author, said:

“Earlier research was focused on single nutrients or single foods, yet there is little data about a plant-centered diet and the long-term risk of cardiovascular disease.”

The team studied 4,946 people over 32 years to see if there is any link between diet and the incidence of heart disease.

The quality of these people’s diets was scored based on the A Priori Diet Quality Score (APDQS) system.

The APDQS consisted of 46 food groups which are classified as:

  • neutrally rated food such as refined grains, potatoes, shellfish, and lean meats,
  • beneficially rated food such as vegetables, fruits, whole grains, nuts, seeds, legumes, fish, vegetable oil, poultry, low‐fat milk, low-fat yogurt, coffee, and tea,
  • adversely rated food such as high-fat red meat, fried potatoes, soft drinks, sauces, pastries, and salty snacks.

Those who scored higher consumed primarily nutritionally rich plant products from the beneficially rated food group and those with lower scores consumed more adversely rated foods.

The risk of developing heart disease reduced by 52 percent for those who scored in the top 20 percent (eating nutritionally rich plant-based diet and fewer adversely rated foods).

Those whose diet improved in quality had a 61 percent reduced risk of developing heart disease compared with those who ate more lower quality foods as time went by.

Dr Choi said:

“A nutritionally rich, plant-centered diet is beneficial for cardiovascular health.

A plant-centered diet is not necessarily vegetarian.

People can choose among plant foods that are as close to natural as possible, not highly processed.

We think that individuals can include animal products in moderation from time to time, such as non-fried poultry, non-fried fish, eggs and low-fat dairy.”

The study was published in the Journal of the American Heart Association (Choi et al., 2021).

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Why Trying To Control Powerful Emotions Is Sometimes A Mistake (M)

The obvious strategy for controlling emotions is not always the best, study finds.

The obvious strategy for controlling emotions is not always the best, study finds.

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Author: Jeremy Dean

Psychologist, Jeremy Dean, PhD is the founder and author of PsyBlog. He holds a doctorate in psychology from University College London and two other advanced degrees in psychology. He has been writing about scientific research on PsyBlog since 2004. He is also the author of the book “Making Habits, Breaking Habits” (Da Capo, 2013) and several ebooks. View all posts by Jeremy Dean



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The Surprising Link Between Depression And Body Temperature (M)

The largest study yet to examine the link between body temperature and depression.

The largest study yet to examine the link between body temperature and depression.

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Author: Jeremy Dean

Psychologist, Jeremy Dean, PhD is the founder and author of PsyBlog. He holds a doctorate in psychology from University College London and two other advanced degrees in psychology. He has been writing about scientific research on PsyBlog since 2004. He is also the author of the book “Making Habits, Breaking Habits” (Da Capo, 2013) and several ebooks. View all posts by Jeremy Dean



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4 Best Psychological Strategies For Maintaining Weight Loss

The best pieces of advice from people who have successfully maintained their weight loss.

The best pieces of advice from people who have successfully maintained their weight loss.

People who have lost weight and managed to keep it off report that there are four main strategies that help them achieve their goal.

First, people kept themselves motivated to lose weight by thinking about the improvement in their appearance and second the medical benefits they were gaining.

Third, weight-loss maintainers persevered despite setbacks and, fourth, they continued to track food intake and weight.

Professor Suzanne Phelan, the study’s first author, said:

“One of the most impressive findings was how weight-loss maintainers described perseverance in the face of setbacks.

Weight-loss maintainers saw setbacks as part of their successful journey.

Setbacks were not described as failures.

They were seen as a temporary interruption in their path.

Many weight-loss maintainers described getting back on track at the next meal or the next day and measuring overall success based on long-term goals.”

Stay motivated

The conclusions come from a study of over 6,000 members of Weight Watchers who had lost over 50 pounds, on average, and kept it off for over 3 years.

For the study, participants were asked about their motivations and strategies related to weight loss.

Four of the biggest themes were:

  • Appearance concerns: people felt motivated by their sense of shame and disgust after looking at themselves in the mirror, along with embarrassment when trying to buy clothes.
  • Medical health: weight loss maintainers were motivated by the fear of diabetes, heart conditions and other medical problems related to obesity.
  • Perseverance: weight-loss maintainers described their journeys as being like, “a long marathon with individual victories and setbacks,” requiring “great perseverance.”
  • Tracking: weight-loss maintainers said continuing to track weight and food intake was central to success.

Fear of going back

One of the most important ways that people motivated themselves was by looking back.

Here is a quote from one anonymous weight-loss maintainer:

“What motivates me is the thought of gaining all that weight back and the negative impact it would have on me.

I don’t know if I would have the energy to start over.

It is better for me to stay within a couple pounds of goal weight and take it off when necessary.”

And another said:

“Fear of going back to the way I was and throwing all these years down the tubes.

It took me too many years to reach goal and it was a hard road.”

Again, appearance was a big motivator, said many, such as this person:

“How I feel physically and how I look physically.

I love being able to do whatever activities I choose to and my boundless energy.

I feel physically beautiful again and I love buying clothes!

Looking at my before pictures keeps me humble, recalling my “non-scale-victories” keeps me motivated daily.”

The biggest rewards

The biggest rewards people described from weight loss were major improvements in:

  • confidence,
  • pain,
  • mobility,
  • body image,
  • and mental and physical health.

Some negative points were unexpected criticism, clothing costs and sagging skin.

The study was published in the journal Obesity (Phelan et al., 2022).

Author: Jeremy Dean

Psychologist, Jeremy Dean, PhD…

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Revolutionary Diet Change Regulates Blood Sugar In Type 2 Diabetes

Shifting to these type of foods keeps your blood sugar levels steady and increases fat metabolism.

Shifting to these type of foods keeps your blood sugar levels steady and increases fat metabolism.

Replacing carbohydrates with protein and fat reduces high blood sugar and liver fat content over a period of six weeks, research finds.

Conventional dietary advice for type 2 diabetics involves a low fat diet and high-carb foods with a low glycaemic index (GI) but a Danish study suggests this is not the best approach.

The GI is a ranking system of carbohydrate content in foods that shows those carbs that are slower to digest and be absorbed

Presently, 85 percent of type 2 diabetics are overweight and are told to follow a weight loss diet with fewer calories, low in fat and a high in carbohydrates with a low GI.

The idea is to overcome type 2 diabetes by helping patients to keep their blood sugar levels under control.

However, the Danish researchers assessed a group of type 2 diabetes patients and found that a diet low in carbohydrates, high in protein and moderately increased fat will improve regulating blood glucose levels (glycaemic control).

Additionally, it helps fat metabolism and reduces the fat content in the liver and pancreas.

Excess fat will cause fatty liver (hepatic steatosis) and fatty pancreas (pancreatic steatosis) disease.

Dr Thure Krarup, study co-author, said:

“The purpose of our study was to investigate the effects of the diet without ‘interference’ from a weight loss.

For that reason, the patients were asked to maintain their weight.

Our study confirms the assumption that a diet with a reduced carbohydrate content can improve patients’ ability to regulate their blood sugar levels — without the patients concurrently losing weight.

Our findings are important, because we’ve removed weight loss from the equation.

Previous studies have provided contradictory conclusions, and weight loss has complicated interpretations in a number of these studies.”

Several studies have suggested that a low-carb, high protein diet can benefit type 2 diabetics by reduction in sugar cravings, improved energy levels, and increased weight loss.

Dr Krarup concluded:

“The study shows that by reducing the share of carbohydrates in the diet and increasing the share of protein and fat, you can both treat high blood sugar and reduce liver fat content.

Further intensive research is needed in order to optimise our dietary recommendations for patients with type 2 diabetes”

The study was published in the journal Diabetologia (Skytte et al., 2019).

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The Psychological Reason Behind Why Waiting Feels Like Torture (M)

From the DMV to the doctor’s office, waiting can drive us crazy—but why? Science finally has the answer.

From the DMV to the doctor’s office, waiting can drive us crazy—but why? Science finally has the answer.

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Author: Jeremy Dean

Psychologist, Jeremy Dean, PhD is the founder and author of PsyBlog. He holds a doctorate in psychology from University College London and two other advanced degrees in psychology. He has been writing about scientific research on PsyBlog since 2004. He is also the author of the book “Making Habits, Breaking Habits” (Da Capo, 2013) and several ebooks. View all posts by Jeremy Dean



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Cognitive Decline Is A Myth: The Real Reason Names Are Harder To Recall With Age

A steady decline? Experts question whether the human brain really slows down with age.

A steady decline? Experts question whether the human brain really slows down with age.

Linguistic experts argue that people’s brains do not slow down with age, but actually show the benefits of experience.

Tests that had previously been taken to show cognitive decline as people age, they maintain, are actually showing the effects of having more information to process.

While accepting that physiological diseases of old age clearly exist, they say that the usual cognitive changes associated with age are exactly what you’d expect as the brain gathers more experience.

Remembering names

As linguists, they decided to test their theory using words–specifically the number of words that a person learns across their lifetime.

They set up a computer simulation to model this.

As the simulation got ‘older’, it began to slow down as it learnt more words–exactly as people do with ageing.

The lead author of the study, Dr Michael Ramscar, explained it like this:

“Imagine someone who knows two people’s birthdays and can recall them almost perfectly.

Would you really want to say that person has a better memory than a person who knows the birthdays of 2000 people, but can ‘only’ match the right person to the right birthday nine times out of ten?”

It’s not that people are forgetting words with age, it’s that there are more words competing for attention.

People face a similar problem with names: as they age, they learn more names, so one name is harder to recall because it is competing with a larger pool of alternate names in memory.

On top of this, names have become varied.

The authors give the example that in the 1880s, when trying to recall a woman’s first-name, there were about 100 equally possible alternatives.

Due to the greater variety in first-names now, however, you’d be trying to choose between 2,000 likely alternatives.

Age and experience

Even better news for the ageing population, the linguists argue, is that older people are actually making better use of the extra information that comes with experience.

On some tests, related to learning pairs of works, older people do better as they have access to more words which have been learnt over a lifetime.

Biology

What, you might wonder, about all the neurobiological evidence that the brain’s cognitive powers decline with age?

Well, excepting real diseases like Alzheimer’s, scientists have only discovered that the brain changes with age, not that these changes are the cause of any cognitive decline.

It has only been assumed that neurobiological changes in the brain are related to cognitive declines, since these two were thought to be happening simultaneously.

Now that there are questions over whether cognitive declines are really there, these neurobiological changes may have to be reassessed.

Is cognitive decline a myth?

If cognitive decline with age really is a myth then, the authors worry, simply being told that your brain slows down with age is damaging.

That’s because when people are told they are getting more stupid, they behave as though this were true.

The authors conclude by saying:

“…population aging is seen as a problem because…

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An Unusual Depression Symptom Most People Don’t Notice (M)

Not all depression symptoms are easy to spot.

Not all depression symptoms are easy to spot.

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Author: Jeremy Dean

Psychologist, Jeremy Dean, PhD is the founder and author of PsyBlog. He holds a doctorate in psychology from University College London and two other advanced degrees in psychology. He has been writing about scientific research on PsyBlog since 2004. He is also the author of the book “Making Habits, Breaking Habits” (Da Capo, 2013) and several ebooks. View all posts by Jeremy Dean



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