More tips to get a good nights sleep

I said in a previous post that scientists are interested in finding out how massage works.  So if we accept that massage reduces muscle pain, that leaves the question, "How does massage reduce muscle pain?". In 1965, Ronald Melzack and Patrick Wall outlined a scientific theory about psychological influence on pain perception; the ‘gate control theory’.  According to the gate control theory, pain signals are not free to reach the brain as soon as they are generated at the injured tissues or sites. They need to encounter certain ‘neurological gates’ at the spinal cord level and these gates determine whether the pain signals should reach the brain or not. In other words, pain is perceived when the gate gives way to the pain signals and it is less intense or not at all perceived when the gate closes for the signals to pass through. Cutaneous mechano-receptors are stimulated by touch (massage) and transmit information within large never fibres to the spinal cord.  These impulses block the passage of painful stimuli entering the same spinal segment along small, slowly conducting neurons. This theory gives the explanation for why someone finds relief by rubbing or massaging an injured or a painful area. For example, the pain gate theory explains "how"  a child feels better after mum or dad intuitively rub their knee when they have fallen over. In summary massage produces short term pain relief by being a particularly effective trigger for the pain gate process. References Melzack R, & Wall PD (1965). Pain mechanisms: a new theory. Science (New York, N.Y.), 150 (3699), 971-9  Moayedi M, & Davis KD (2013). Theories of pain: from specificity to gate control. Journal of neurophysiology, 109 (1), 5-12 Jacobs M. (1960) Massage for the relief of pain: anatomical and physiological considerations.  Physical Therapy Review, 40: 93-8 Melzack R, Wall PD. Pain mechanisms: a new theory. Science. 1965 Nov 19;150(3699):971–979. Wells PE, Frampton V, Bowsher D. (1988) Pain: Management and Control in Physiotherapy.  Heinemann Medical.  Chapter 13. Watson J. (1982) Pain mechanisms: a review.  1. Characteristics of the peripheral receptors.  Australian Journal of Physiotherapy.  27:135-43

So, you go to the gym regularly, follow all the latest exercises trends, but are still not getting the results you wanted.  It’s frustrating isn't it.  You want that sculptured body, but it seems elusive.  Well helps may be coming.  Until now scientists haven't been fully able to understand how muscle responds to exercise especially in the early stages of an exercises program - when we are tempted to give up because we aren't yet seeing the results. Scientists at Liverpool John Moores University (LJMU) and the Australian Catholic University in Melbourne have established a new technique for studying muscle growth in humans.  The technique, termed Dynamic Proteome Profiling, provides comprehensive coverage of the early changes that occur within human muscle in response to exercise training. This was the first data on the rate at which new muscle proteins are made when volunteers performed strength training exercises. Muscle is composed of thousands of different proteins and each protein makes a specific contribution to muscle function, for example, some proteins are responsible for movement while others are required to provide energy.  The proteins in muscle have a tough time and often become damaged, but in healthy cells a sophisticated recycling system keeps protein quality high by continually breaking down and remaking each protein. When muscle fibres grow in response to weight training the amount of specific proteins is increased, and therefore muscle becomes larger and stronger. Because of Dynamic Proteome Profiling, scientists are now able to identify exactly which proteins are most responsive to exercise and whether that response is due to more of the protein being made or less of the protein being degraded/ broken down by the cell’s recycling machinery. This profiling will allow a finer level of detail of muscle response to exercises which could lead to better training methods, nutritional strategies or medicines that can be used to promote muscle growth, and hopefully less frustration on getting the results from hours spent in the gym! References https://www.gmjournal.co.uk/scientists-identify-muscle-proteins-most-responsive-to-exercise-1

Mental health is all over the news.  Depression is one of the most common mental health conditions, and up to half of the 41 million  people taking antidepressants in [...]