Less sleep may make you prey to online scams

A recent scientific study revealed that losing one hour of sleep may increase people's susceptibility to falling victim to electronic fraud, which relies on fake messages aimed at deceiving users and pushing them to reveal their personal data or click on suspicious links.

According to the Everyday Health scientific website, the study was conducted by researchers at the University of California, and included more than 11,200 university employees. Their response to experimental fraudulent e-mails was tested before and after the change to daylight saving time in the spring of this year, when clocks were moved forward by one hour.

The team found that the rate of clicking on fake e-phishing links increased by about 13 percent after the implementation of daylight saving time, compared to the period before it.

Eitan Schechtman, the study's lead researcher and assistant professor of neurobiology and behavior at the university, said that what surprised the researchers was that "a simple, normal change in sleep patterns, the kind that many would not consider harmful or unusual, had a significant and measurable effect."

However, the study had some limitations. The researchers did not measure the participants' actual hours of sleep, so they could not determine whether lack of sleep was the direct cause of the increased click rate on phishing links. The study also suggests that changes in circadian rhythms - the body's biological clock - or exposure to morning light may have contributed to these results.

Why does lack of sleep affect decision-making ability?

Sleep supports attention, concentration, memory, and the brain's ability to perceive potential dangers.

Michael Grandner, director of the Sleep and Health Research Program at the University of Arizona College of Medicine, said checking email requires paying attention to small details and identifying messages that can be trusted.

He added: “Your brain does more than just keep you awake. It needs to sort information, determine what deserves your attention, keep track of what you are doing, and detect errors.”

Research indicates that lack of sleep particularly affects the prefrontal cortex of the brain, which is the area responsible for planning, judgment, and impulse control.

For his part, William Kilgore, professor of psychiatry and neuroscientist at the University of Arizona, explained that the study did not determine whether the participants clicked on the links because of their weak ability to make decisions, or as a result of decreased alertness and failure to notice important details.

He cautioned against overestimating the impact of losing one hour of sleep on everyone, saying: “For most healthy people, one night of one hour less sleep is unlikely to have a significant impact on their decisions.”

He added that the greatest risk appears when a person reduces his sleeping hours significantly during one night, or when he constantly suffers from sleeping for hours less than his usual needs.

Harms go beyond electronic fraud

The repercussions of lack of sleep are not limited to increasing the chances of falling into fraud, as it can affect multiple aspects of daily life, including memory, attention, and emotional regulation.

Grandner explained that a lack of sleep may make a person less able to spot an error in a bill, remember whether he took his medication, or correctly understand a message from a colleague.

Shechtman also believes that this may have potential implications for leadership and impulsive buying.

Shechtman emphasized that the most important message from the study is that “even minimal sleep loss can have a noticeable impact on our daily cognitive performance,” expressing his hope that the results will encourage people to give sleep a priority instead of postponing it or considering it a secondary matter.

Mint, one of the herbs commonly used in preparing tea, foods, and even oral care products, is receiving increasing attention not only for its refreshing taste, as it contains compounds that researchers are studying to reveal their potential health benefits, according to the “Health” website.

1. It may help relieve digestive disorders

Peppermint may help relieve symptoms of some digestive disorders, such as irritable bowel syndrome and indigestion.

Mint, including peppermint, contains compounds with therapeutic properties, most notably L-menthol, which helps relax muscles. Menthol works to block calcium channels responsible for smooth muscle contraction, which may contribute to alleviating abdominal pain and diarrhea.

The anti-inflammatory and antioxidant compounds found in mint may also help reduce inflammation and cell damage in people with irritable bowel syndrome.

A review that included 12 studies, in which 835 people participated, showed that taking peppermint oil for between two and 12 weeks led to a significant improvement in abdominal pain, bloating, and gas, compared to placebo.

Another review that included 96 studies revealed that peppermint oil supplements, when used with other ingredients such as caraway oil, effectively helped relieve abdominal pain and feelings of pressure.

2. May enhance cognitive performance

Some research suggests that peppermint oil supplements may help improve cognitive performance.

Peppermint contains compounds that may support cognitive functions through their effect on neurotransmitters, such as gamma-aminobutyric acid (GABA), and their ability to inhibit the enzyme “acetylcholinesterase” (AChE).

This enzyme works to break down acetylcholine, which is a neurotransmitter that plays an essential role in attention and memory.

A study conducted on 24 people showed that taking a single dose of peppermint oil, amounting to 100 microliters, led to improved performance on cognitive tests, in addition to reducing mental fatigue associated with performing tasks that require concentration for long periods.

3. It may help relieve nausea

The soothing scent of peppermint may help relieve nausea, and its use may also help reduce nausea and vomiting in cancer patients.

A study conducted on 84 women with breast cancer who were undergoing chemotherapy showed that taking 40 drops of peppermint essential oil mixed with water every eight hours led to a significant decrease in nausea, vomiting, and loss of appetite.

However, most studies examining the effect of peppermint on nausea and vomiting have focused on its use in aromatherapy, not on taking it in supplement form.

4. It may improve athletic performance

Although research is limited, some findings suggest that peppermint supplements may naturally help enhance endurance and strength during exercise.

The anti-spasmodic properties of mint may contribute to relaxing the lung muscles and improving oxygen access to the tissues, which may reflect positively on athletic performance.

A small study conducted in 2013 on 12 men showed that drinking 500 milliliters of mineral water with 0.05 milliliters of peppermint essential oil, for ten days, led to a significant improvement in athletic performance, lung function, heart rate, and physical ability during an stress test on a treadmill.

In another study conducted in 2014 on 30 healthy men, it was found that taking a single oral dose of 50 microliters of peppermint essential oil led to a significant improvement in athletic performance and lung function indicators, compared to placebo.

Although these results seem promising, more studies are needed to understand how peppermint supplements contribute to improving athletic performance.

High blood pressure is known as the "silent killer" because it often causes no symptoms.

According to a report published by The Telegraph newspaper, blood pressure is measured in millimeters of mercury (mmHg). The top number is called systolic pressure, which is the pressure inside the arteries when the heart beats. The bottom number is called diastolic pressure, which is the pressure inside the arteries when the heart is resting between beats.

Both numbers are important, but for people over 50, the upper number is more important. High systolic pressure in this age group indicates a greater risk of stroke and heart disease than high diastolic pressure.

Dr Kalpa de Silva, consultant interventional cardiologist at London Bridge Hospital, says: “Ideally, everyone's blood pressure should be less than 140/90 mmHg.”

He adds: “As we age, our arteries become more stiff, which leads to blood pressure gradually rising over time to compensate for this.”

For every 20 mmHg increase in systolic blood pressure, or 10 mmHg increase in diastolic pressure, the risk of death from heart attacks and strokes doubles.

However, it is possible to lower blood pressure within a month through relatively simple lifestyle changes. Below are the methods that have proven effective:

1- Practice hand grip exercises daily

Most of us know that we should exercise regularly, but we probably think that aerobic exercise, such as running and cycling, is the most beneficial for blood pressure.

In fact, isometric exercise, which involves holding positions that require moderate effort for a few minutes at a time, has been shown to lower blood pressure about 80 percent more than aerobic exercise.

A recent study, which analyzed data from more than 200 experiments that included 15,000 people, concluded that aerobic exercise reduced blood pressure by an average of 4.49/2.53 millimeters of mercury.

In contrast, isometric exercise reduced systolic pressure by 8.24 mmHg, 83 percent more than cardio, and diastolic pressure by 4 mmHg, 58 percent more effective.

Perhaps the easiest of these exercises is the hand grip exercise, which involves squeezing a grip strength measuring device, which can cost less than £10, for two minutes at a time, at an effort level of 30 per cent.

This exercise can be practiced daily, twice for each hand, to notice quick results.

Another way to lower blood pressure is to perform the imaginary sitting exercise leaning against a wall 4 times, for two minutes each time, 3 times a week.

2- Eat dark chocolate in small quantities

Dark chocolate has long been promoted as a healthier option than milk chocolate, and among its many benefits is its ability to lower blood pressure.

A new study from the University of Surrey found that regular consumption of natural compounds called flavan-3-ols, found in cocoa, led to lower blood pressure, especially in people with high readings.

These compounds have also been shown to improve the function of the inner lining of blood vessels, which is essential for overall cardiovascular health.

Eating a small square or two daily of dark chocolate, which contains at least 70 percent cocoa, for two to four weeks may be enough to notice an effect.

3- Eat fermented foods

Fermented foods, including kimchi, kefir, sauerkraut, and miso, are known for their benefits for gut health. It has also been shown to lead to a significant decrease in systolic and diastolic blood pressure.

Scientific interest in the relationship between the gut microbiome and blood pressure is increasing.

A recent study that included more than 20,000 Americans found that people who ate larger amounts of gut-healthy foods were 13 percent less likely to develop high blood pressure.

Other studies have shown that people with high blood pressure tend to have a lower diversity of gut bacteria and lower numbers of beneficial bacteria.

Including fermented, fibre-rich foods, including plenty of fruits, vegetables and whole grains, in a diet as diverse as possible is likely to have benefits for blood pressure readings and overall health.

4- Check food labels

We all need about 4 grams of salt a day, and we should not eat more than 6 grams, which is the equivalent of one level teaspoon.

But most of us eat excessive amounts of salt, 75 percent of which comes from processed foods.

“Almost everything we eat today contains added salt,” says Dr. De Silva.

He adds: “Checking your diet, understanding the sources of additional salt and reducing them will help greatly in changing your blood pressure within days and weeks.”

The most prominent foods responsible for increasing salt consumption include ready meals, processed meats, and fast food.

But de Silva points out that “even bread and breakfast cereals can contain high levels of salt.”

It is important to read food labels carefully, because similar products made by different brands may contain very different amounts of salt.

The FoodSwitch app allows products to be scanned to see if they contain high, medium or low levels of salt, and also suggests healthier alternatives.

5- Eat more potassium and magnesium

Potassium helps the body get rid of sodium and reduces pressure on blood vessels, so it makes sense to include food sources rich in it in the diet.

Foods rich in this mineral include leafy green vegetables, sweet potatoes, unsalted nuts and seeds, tomatoes, avocados, apricots and mushrooms.

Recent research has found that eating bananas, another excellent source of potassium, is more effective in lowering blood pressure than reducing salt consumption.

Some studies have also shown that magnesium lowers blood pressure, although research has not yet reached conclusive results.

But Dr. De Silva says, “It's a good idea to make sure you're getting enough magnesium in your diet.”

The British National Health Service recommends that men get 300 milligrams of magnesium daily, compared to 270 milligrams for women.

Good sources include legumes, leafy greens, nuts and whole grains.

6- Drink hibiscus tea

Hibiscus flowers and leaves contain large amounts of antioxidants and have been used for medicinal purposes for hundreds of years.

A 2020 review, which included 7 trials, found that tea made from the hibiscus plant significantly reduced systolic and diastolic blood pressure.

Not only are antioxidants thought to reduce inflammation and protect the inner lining of blood vessels, but tea may also help inhibit angiotensin-converting enzyme (ACE), a protein that causes blood vessels to constrict.

Research shows that the average reduction in systolic blood pressure resulting from drinking two cups of hibiscus tea per day is about 5 to 7 millimeters of mercury.

7- Adding flax seeds to food

Research shows that eating between 30 and 50 grams of flax seeds daily, which is equivalent to about 2 to 3 tablespoons, can lower blood pressure.

This is believed to be because it contains alpha-linolenic acid (ALA), a type of omega-3 fatty acid that has an anti-inflammatory effect.

Flax seeds also contain phytoestrogen compounds and fiber, which have anti-inflammatory properties and are thought to have a positive effect on blood pressure.

Because whole flaxseeds may pass through the body without being digested, ground flaxseeds are more beneficial.

According to Dr. De Silva, adding a small amount to oatmeal, yogurt, soup or cooking sauces is an easy way to get its blood pressure benefits.

8- Try some relaxation techniques

Although stress is unlikely to cause a long-term rise in blood pressure, learning effective relaxation techniques is important.

The reason, Dr. de Silva says, is that stress “often leads to an unhealthy lifestyle, such as smoking, poor sleep, unhealthy nutrition, and excessive alcohol consumption.”

Techniques that have been shown to help lower blood pressure quickly include immersing the feet in warm water for 15 minutes, which stimulates the expansion of blood vessels.

Breathing deeply through the left nostril for 3 to 5 minutes, while using the thumb of the right hand to close the right nostril, is a yoga practice that helps calm the nervous system and has been proven to lower blood pressure.

It is also believed, especially in Eastern medicine, that massaging certain pressure points, such as the highest point on the top of the head where there is a small depression, using two fingers and moving them in a circular motion 30 to 50 times, helps lower blood pressure quickly.