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    Is It Okay to Take Melatonin For Your Sleep? A Doctor Explains The Risks

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    I have been a doctor for over 20 years, 12 of which were dedicated exclusively to the practice of sleep medicine. Over the years, I have seen an enormous increase in the use of melatonin by my patients and their families. Although melatonin has helped many of my patients, there are some concerns that I have that are worth sharing.

     

    First, I am not sure most of my patients that took melatonin before my clinical evaluation knew exactly what melatonin was. Melatonin is a hormone produced by a gland in the brain called the pineal gland. The main function of melatonin is sleep regulation.

    Melatonin levels increase in response to darkness, telling the brain that night has arrived and it is time to sleep. When there is bright light, as in the morning, melatonin production shuts down and the brain knows that it is daytime.

    The day-night regulation properties of melatonin and light make them the two key factors in the establishment of the internal sleep-wake clock, or what is called the “circadian cycle”.

    A circadian disorder occurs when there is a mismatch between the internal clock and the socially accepted time to go to sleep or to wake up, as is seen when someone travels across time zones and has jet lag. But jet lag sometimes can occur in the absence of travel. For example, when you remain in an environment of bright lights until late hours of the night, you fool your brain into thinking that it is still daytime.

     

    In this case, melatonin production does not occur and you don’t feel sleepy until the late hours of the night, or sometimes early hours in the morning.

    I have seen many teenagers come to my clinic because they can’t sleep until 2 am or 3 am, but they’re up watching videos on their electronic devices until late at night.

    I usually recommend my patients turn the lights off at a reasonable time and expect sleepiness to start occurring within one hour. But it takes time for the natural clock to adjust to a new schedule, and often my patients prefer to use a melatonin supplement to quicken the circadian time adjustment.

    With the increase in use of electronic devices, sleep disorders have become quite common and melatonin use has increased. Because of its sleep-promoting properties, melatonin is also an incredibly attractive option for people who suffer from insomnia or sleep disruption.

    Over-the-counter melatonin

    In some countries, such as the US, melatonin can be bought without a prescription. This situation concerns me because a lack of regulation can mean an increased risk of taking a different dose or ingredients than those reported.

    In fact, a study of melatonin supplements found that the content of the hormone ranged from -83 percent to +478 percent of the labelled content. The researchers also found other substances that were not reported to be in the preparation, including serotonin and valerian.

     

    In the EU, the UK, Canada and Australia, melatonin is obtained only by prescription for the short-term treatment of insomnia. This approach allows for better regulation, understanding and explanation of risks, benefits and alternatives to the use of melatonin.

    Even though melatonin is a naturally occurring hormone, it does not come without side-effects, the most common being headaches and dizziness. It can also interact with other medicines, such as anticoagulants (drugs that help prevent blood clots).

    The best evidence of safety for the use of melatonin is for short-term use only (one to three months) and in low doses (0.5-1mg). The long-term effects of melatonin remain unknown.

    Have I used melatonin or recommended it to my patients? Absolutely. But only when I know exactly what I am recommending it for. Insomnia can be a symptom of a sleep disorder like restless legs syndrome or obstructive sleep apnea, or it can be a symptom of another condition, such as depression, asthma or pain.

    When a sleep specialist identifies the correct diagnosis, then the treatment options can be explored. When I need to prescribe melatonin, I usually recommend starting with the lowest dose possible (0.5 mg) one to two hours before their current bedtime, and I recommend that the patient turns their lights off, or dims them, before taking melatonin. I also recommend avoiding other contributors to poor sleep, such as caffeinated products after 3 pm, heavy exercise in the evening, or the use of electronic devices before bedtime.

    Lourdes M. DelRosso, PhD Candidate, Sleep Disorders, University of Portsmouth.

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

     

    Hong Kong to ease strict COVID measures from April, lifts flight ban

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    HONG KONG, March 21 (Reuters) – Hong Kong plans to relax some anti-COVID-19 measures next month, lifting a ban on flights from nine countries, reducing quarantine for arrivals from abroad and reopening schools.

    The moves, announced on Monday by Chief Executive Carrie Lam, come after a backlash from businesses and residents who see the rest of the world shifting to “living with the virus”.

    Residents in the Chinese ruled territory have become increasingly frustrated with the stringent measures, many of which have been in place for over two years.

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    A ban on flights from Australia, Britain, Canada, France, India, Nepal, Pakistan, Philippines and the United States would be lifted from April 1.

    “The flight ban is no longer timely and appropriate…it will bring huge disturbances to Hong Kong people who are stuck in these nine countries if we continue the ban,” Lam told a news briefing.

    Hotel quarantine for arrivals could be cut to seven days from 14 if residents tested negative, Lam said. She had previously said measures would be in place until April 20.

    Schools would resume face to face classes from April 19, after the Easter holidays while public venues including sports facilities would also reopen from April 21, she said.

    Hong Kong’s border has effectively been shut since 2020 with few flights able to land and hardly any passengers allowed to transit, isolating a city that had built a reputation as a global financial hub.

    Businesses and the city’s economy are reeling from widespread closures, while doctors say many of the city’s 7.4 million residents are grappling with rising mental health issues, particularly among low income families.

    Lam’s policy turnaround comes after her administration has been scolded repeatedly by politicians, pro-Beijing media and on Chinese social media, just weeks before the city is due to hold an election on May 8 to choose who will lead the territory for the next five years.

    She declined to comment on whether she will run for a new term.

    EXIT STRATEGY

    A plan to carry out mass coronavirus testing would be put on hold, Lam said, citing experts who said it was not a suitable time. Hong Kong needs to have a clear exit strategy rather than trying to completely eradicate the virus, experts said.

    While the former British colony has officially stuck to the “dynamic zero” coronavirus policy, similar to mainland China, which seeks to curb all outbreaks, it has been shifting to mitigation strategies as deaths skyrocketed.

    Hong Kong has registered the most deaths per million people globally in recent weeks – more than 24 times that of rival Singapore – due to a large proportion of elderly who were unvaccinated as the highly transmissible Omicron variant ripped through care homes since February.

    The densely packed city has recorded more than 1 million infections since the pandemic started and about 5,000 deaths – most of them in the past month.

    As many as 4 million people could be infected according to estimates from health experts as many residents have contracted the virus and isolated at home without notifying authorities.

    Lam said social distancing measures would be eased in phases starting April 21, allowing restaurant dining after 6 p.m. with tables of four people from two currently.

    Nightclubs, pubs and beaches would be allowed to open in the second phase while people would be allowed to exercise outdoors without a mask. Masks are currently compulsory everywhere outside the home.

    Until this year, Hong Kong had been far more successful at controlling the coronavirus than many other cities its size, but the latest wave of infections swamped its world class medical system, morgues are overflowing and public confidence in the city government is at an all-time low. read more

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    Reporting by Farah Master, Twinnie Siu, Jessie Pang, Anne Marie Roantree and Queenie Garcia; Editing by Christopher Cushing & Simon Cameron-Moore

    Our Standards: The Thomson Reuters Trust Principles.

    What’s New In Fortnite Chapter 3 Season 2: No Building, New Overshields, And More

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    After a jarringly quiet lead-up to its launch, Fortnite Season 2 has arrived. Season 2: Resistance sees the Imagined Order complete its comeback to the island, using massive drills to break through the terrain and unload a bevy of troops ready to take Artemis back from The Seven. We’ve got a complete breakdown of Season 2’s new weapons, new vehicles, gameplay changes, new battle pass heroes–including Doctor Strange–and a lot more. Here’s your complete overview of Fortnite Season 2.

    No building, new overshields, and more

    Stunningly, Fortnite Season 2 has launched without building mechanics. That’s right, you won’t be able to throw up a wall when under fire–at least not yet. According to dataminers, building will return to the game on March 29, but that means for a little over a week, you’ll be left to fend for yourself without the help of builds.

    Now Playing: Fortnite Chapter 3 Season 2 Resistance Story Trailer

    To counter that, however, new gameplay mechanics have been introduced. This includes a new tactical sprint–which is used in bursts but faster than regular sprinting–as well as other boons like overshields to extend time-to-kill and a new vaulting mechanic. Since you can’t build up to a roof, now you can climb up there by hand.

    For now, the mode is considered an LTM, but should it prove popular, we expect Epic may consider keeping it a part of the game going forward. For now though, it’s front and center, so get in there and fight without walls, ramps, or cranking 90s–see if you can still notch your Victory Royale without channeling your inner build warrior.

    Battle pass

    The Fortnite battle pass once again features eight new heroes, including seven unlockable as fast as you choose to get them, and an eighth–Marvel’s Prowler–who is this year’s midseason skin. Here’s the full list of battle pass characters for Season 2 (hint: Prowler isn’t the only Marvel hero making his debut). Head here for the full breakdown of all 100+ battle pass rewards.

    From left: The Origin, Tsuki 2.0, Kiara K.O., Doctor Strange, The Imagined, Prowler, Gunnar, Erisa
    • Tsuki 2.0
    • Gunnar
    • The Imagined
    • Kiara K.O.
    • The Origin
    • Erisa
    • Doctor Strange
    • Prowler

    How to get Marvel’s Prowler

    Prowler, one of Spider-Man’s foes, is taking up arms for the IO in Season 2, and you can unlock him later this season. As usual, Prowler will come with his own challenges you’ll want to complete in order to gather his whole cosmetic set. Here’s how to unlock Marvel’s Prowler in Fortnite.

    Map changes

    The IO is re-establishing a foothold all across the island.
    The IO is re-establishing a foothold all across the island.

    Like every season, Fortnite Season 2 comes with many map changes. The main one this season is new territorial lines established by the IO or the Resistance. New vehicles such as tanks, blimps, and revised helicopters decorate major locations and tip you off as to whether they’re occupied by friends or foes. Here’s a complete rundown of the map changes in Fortnite Season 2.

    New weapons and items

    Combat SMG
    Combat SMG

    A wildly revised loot pool comes along for Fortnite Season 2, bringing out lots of old weapons and introducing several brand-new ones too. Here’s all you need to know about the Fortnite Season 2 weapons, including which Exotic and Mythic weapons are available.

    Omni Sword quests

    The Omni Sword can be styled however you'd like.
    The Omni Sword can be styled however you’d like.

    An early battle pass reward is the Omni Sword, a fully customizable pickaxe that you can design however you see fit. Once you unlock it, you can chase down special Omni Sword challenges to earn customization slots. Here’s how to unlock the Omni Sword and Omni Chips.

    NPC locations

    The island’s inhabitants have been shuffled around once more, bringing new faces to new places. You’ll want to meet everyone to buy items, hire them as allies, and unlock perks like future storm circle intel. Here we’ll give you a guided tour of where all these NPCs can be found–once we find them all ourselves!

    GameSpot may get a commission from retail offers.

    Miley Cyrus releases fast-paced teaser clip in sheer bodysuit following performance at Lollapalooza

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    Miley Cyrus releases fast-paced teaser clip in sheer bodysuit following performance at Lollapalooza in Chile

    Miley Cyrus took to Instagram Sunday with a high-energy clip in which she donned a sheer bodysuit.

    The music superstar, 29, captioned the clip, ‘GO B**** GO!’ with the hashtags, ‘#ATTENTION and #MILEYLIVE.

    In the frenetic black-and-white clip, Cyrus had a short blonde bob and danced and strut, later saying the phrase, ‘Go b**** go!’

    The latest: Miley Cyrus, 29, took to Instagram Sunday with a high-energy clip in which she donned a sheer bodysuit

    The singer was seen wearing sunglasses in portions of the musical clip.

    The fast-paced teaser included many close-ups of the songstress spliced with full body shots as she walked from a dark room toward a light door. 

    The Wrecking Ball artist had a busy weekend as she was the headlining act for Lollapalooza Chile 2022, held in Santiago, Chile at Parque Bicentenario Cerrillos.

    Cyrus donned a skintight blue metallic jumpsuit with black boots at the ensemble concert, which also featured A$AP Rocky and DJ Alesso.

    Cyrus looked fit in a sheer bodysuit she wore in the black and white clip

    Cyrus looked fit in a sheer bodysuit she wore in the black and white clip 

    The music superstar captioned the clip, 'GO B**** GO!' with the hashtags, #ATTENTION and #MILEYLIVE

    The music superstar captioned the clip, ‘GO B**** GO!’ with the hashtags, #ATTENTION and #MILEYLIVE

    The fast-paced teaser included many close-ups of the songstress spliced with full body shots as she walked from a dark room toward a light door

    The fast-paced teaser included many close-ups of the songstress spliced with full body shots as she walked from a dark room toward a light door

    In a clip she later posted to the social media site from her concert outing, Cyrus addressed her fans on her enthusiasm in hitting the road again and appreciation for the Chilean culture.

    ‘I knew that these festivals were going to be extra special because I am so inspired by all of you and inspired by the culture, all of the color and the tradition. And I love … a culture that respects and honors everything that was before us.’

    Cyrus added, ‘I see a lot of evolution also, I see a lot of Pride flags out here … I see a lot of cute boys with some makeup on, a little bit more makeup than me if that’s humanly possible.

    ‘I wanted to put together a show that, like you, honors every part of my history, my present and my future.’

    Cyrus was seen dancing on the floor in the clip

    Cyrus was seen dancing on the floor in the clip 

    The superstar singer was seen onstage in Santiago, Chile on Saturday

    The superstar singer was seen onstage in Santiago, Chile on Saturday 

    NASA Extends Ingenuity Helicopter Mission on Mars

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    The American space agency NASA has extended flight operations on Mars for its Ingenuity helicopter.

    Ingenuity landed on Mars a little over a year ago along with NASA’s Perseverance explorer, or rover.

    At first, NASA officials described Ingenuity as a demonstration mission. It was designed to see whether the small aircraft could take off, fly a short distance, and then land on the Red Planet.

    The helicopter quickly succeeded in those areas during a series of tests. NASA said the flights marked the first time any aircraft had performed a powered, controlled flight on another planet.

    Last May, NASA announced it was expanding Ingenuity’s experimental mission. Since then, Ingenuity has kept flying on Mars. So far, the helicopter has completed 21 flights. On March 15, the space agency announced it was extending Ingenuity’s mission through September.

    NASA’s Ingenuity Mars Helicopter captured this image in the northwest portion of a Mars region known as “Séítah” using its high-resolution color camera during its 20th flight on Feb. 25, 2022. (Image Credit: NASA/JPL-Caltech)

    Thomas Zurbuchen is associate administrator of NASA’s Science Mission Directorate. He praised Ingenuity’s progress. “Less than a year ago, we didn’t even know if powered, controlled flight of an aircraft at Mars was possible,” he said. “Now, we are looking forward to Ingenuity’s involvement in Perseverance’s second science campaign.”

    During that next science campaign, NASA says, Ingenuity will center on exploring an ancient river system on Mars’ Jezero Crater. Ingenuity has been working together with Perseverance in an area of Jezero known as Séítah.

    NASA says the river system Ingenuity will help explore is very different from the areas it has been flying over since its first flight in April. The past flights have been carried out over mostly flat surfaces. The river system, called a delta, rises more than 40 meters above the crater floor. It contains sharp cliffs, large rocks and sand-filled areas.

    Such areas could present transportation difficulties for the Perseverance rover. So, the helicopter’s main goal will be to help map a safe path for Perseverance to cross over into the delta, NASA said. In addition, data provided by the helicopter will help the Perseverance team assess possible science targets.

    The river delta area is considered a good target for science experiments because it is believed to hold valuable geologic elements. NASA said the area may even contain “the proof necessary to determine (whether) microscopic life once existed on Mars billions of years ago.” Perseverance is on a mission to search for signs of ancient microbial life on Mars.

    Teddy Tzanetos is the Ingenuity team lead at NASA’s Jet Propulsion Laboratory in California. He said the Jezero river delta campaign “will be the biggest challenge the Ingenuity team faces since the first flight at Mars.” In preparation for the helicopter’s upcoming activities, Tzanetos said he had increased the size of the team and upgraded the aircraft’s flight software.

    This annotated image depicts the multiple flights – and two different paths – NASA’s Ingenuity Mars Helicopter could take on its trip to Jezero Crater’s delta river system. (Image Credit: NASA/JPL-Caltech/University of Arizona/USGS)

    This annotated image depicts the multiple flights – and two different paths – NASA’s Ingenuity Mars Helicopter could take on its trip to Jezero Crater’s delta river system. (Image Credit: NASA/JPL-Caltech/University of Arizona/USGS)

    The upgrades are designed to permit Ingenuity to fly higher, make longer trips and improve safety in more difficult conditions.

    So far, Ingenuity has flown more than 38 minutes and traveled 4.6 kilometers. NASA says the helicopter’s 22nd flight is set to happen no earlier than March 19. It is expected to include a “complex” move requiring the aircraft to take a sharp turn to avoid a large hill in its path.

    Ingenuity’s chief pilot is Håvard Grip. He noted that the continuing flights are quickly filling up a book he uses to record each trip. He said when the mission started, he thought he would be lucky to record five flights. “Now, at the rate we’re going, I’m going to need a second book,” Grip said.

    I’m Bryan Lynn.

    Bryan Lynn wrote this report for VOA Learning English, based on reports from NASA.

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    Quiz – NASA Extends Ingenuity Helicopter Mission on Mars

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    Words in This Story

    mission – n. an important project or trip, especially involving space travel

    crater – n. a big hole in the ground created by the force of an object

    cliff – n. an area containing high, steep rocks

    assess – v. make a judgement about the quality, size, value, etc. of something

    determine – v. to officially decide something because of evidence or facts

    challenge – n. a difficult task or problem; something that is hard to do

    upgrade – v. to improve something by making it newer or better quality

    Creating an Inclusive Political Order

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    True representative democracy depends on making access to voting a realistic option for all.

    The fundamental task for American democracy today is to create an inclusive political order.

    An inclusive order includes everyone. It fundamentally entails creating a political and constitutional structure that takes seriously the right to vote and assures that right is not undermined for any group, whether on the basis of race, ideology, or geography. The future of voting rights law and policy should focus on developing a new political and legal consensus in which voting is regarded as a universal and fundamental right, made available to all.

    Throughout U.S. history, race and political power have long been interrelated. Structural political inequality and structural racial inequality have been mutually reinforcing, so solving racial discrimination in voting will require a vigorous commitment to resolving political inequality—and vice versa. In other words, commitment to political equality must include a commitment to eradicating racial discrimination in voting. To eradicate discrimination in voting and achieve real political equality, election law must become centralized and nationalized. States should thus be precluded from regulatory practices that undermine inclusiveness and political equality.

    In an inclusive political order, the current conception of state sovereignty in setting election rules has no role to play. That current conception holds that a state can effectively discriminate on the basis of race because the only way to stop the state is by proving it acted on the basis of a racial motivation.

    In effect, election law today allows a state to engage in a kind of legal arbitrage in their election rules. If states can justify election rules on the basis of politics or political ideology, even though these two things can be interrelated with race, the Court will not say anything about what the state has done. This practice must change. State governments should not regulate the elections franchise in ways that keep it from being effective for anyone. The franchise should be effective for all, and state governments should not be allowed to change voting rules to make it harder for citizens to vote on the basis of race, party, or other ideological grounds or impose other barriers to political participation. Only then can the United States break free of the ways in which structural political inequality and structural racial inequality are intertwined

    Perhaps no other U.S. Supreme Court case as vividly presents the important symbiotic relationship between structural political inequality and structural racial inequality as does Gomillion v. Lightfoot, decided in 1960. In that case, the Supreme Court struck down on Fifteenth Amendment grounds the Alabama legislature’s decision radically redrawing the electoral district for the city of Tuskegee to exclude Black people from the voting pool. A quick look back at that case helps map out the possibilities for thinking about how to deal with racial discrimination today. This examination can reveal insights about what is needed in the wake of efforts by many recent state legislatures to regulate the voting process in ways that purport to be based on grounds other than race, but which serve only to reinforce structural racial inequality.

    Gomillion posed an epistemic challenge for civil rights advocates. They had to prove that the redrawing of the boundaries of Tuskegee was a racial gerrymander—a segregation of the races—and not a political gerrymander or simply a remapping of the municipal boundaries. A racial gerrymander would have been unconstitutional, but a political gerrymander, or a mere change in the municipal boundaries, was within the state’s sovereign power under the law of the time.

    Although the state statute in Gomillion did not say anything about race, or really anything other than latitude and longitude of the electoral district for the city of Tuskegee, there was no doubt that the remapping of Tuskegee was a blatant racial gerrymander. Sam Engelhardt, the state senator who authored the statute in the Alabama legislature, was crystal clear about the statute’s purpose. He said he wanted to exclude colored voters who might become the balance of power in Tuskegee city elections.

    But according to the existing legal doctrine of the time, state legislators’ motivations, as long as they did not appear evident in the terms of the statute, were not a relevant consideration for ascertaining the constitutionality of the statute. So, unless the plaintiffs could convince a court and the Supreme Court to take motive into account, or that the redrawing of the lines was a racial gerrymander, the courts would defer to Alabama, as they did in both the district court and the U.S. Court of Appeals in Gomillion. These lower courts deferred to the state’s argument that, as long as the state was not expressly engaged in racial discrimination, its sovereign right to implement its own conception of political equality ought to be respected.

    Although Gomillion’s lawyers did not have much admissible evidence showing racial motivations, they did have the redrawn map showing the new boundaries of Tuskegee. The map itself illustrated the egregiousness of the state’s racial discrimination. Look at the map, the civil rights lawyers urged when the case reached the U.S. Supreme Court. The lines of the map represented how Alabama removed almost every single registered Black voter from the City of Tuskegee but not a single white person, much less a white voter. The jagged lines of the map made clear that this was not a normal redrawing of the municipal boundaries. After being redrawn by the state legislature, Tuskegee had gone from basically a large square to a much smaller 28-sided town. The new map removed every single one but four or five Black registered voters from the confines of the city. The state’s exclusionary purpose and effect was revealed by the map.

    Everyone knew what the state was doing: preventing Black people from being able to register and to vote. Tuskegee was a racial oligarchy. Before the line redrawing, the majority population in Tuskegee was Black, outnumbering white people five to one. But white people held all the political power. No Black people held an elected position at any level in the city or county.

    Legally, the challenge for the plaintiffs’ lawyers in Gomillion was getting around the state’s reliance on the theory of state sovereignty. That theory shielded the state’s voting discrimination against its Black citizens under the cloak of neutrality. The state argued that the redrawing of Tuskegee’s borders was just that: It was a map that drew new boundaries of a subsidiary of the state. It did not separate the races upon its face. Alabama even argued that lawsuits about political boundaries were nonjusticiable because they raised questions that the federal courts did not have the power to decide. The state’s arguments in Gomillion contained the seeds of what has become the modern legal framework, in which the Court declared in 2019 that challenges to gerrymandering are now nonjusticiable.

    Gomillion vividly reveals the symbiotic relationship between structural political inequality and structural racial inequality. Alabama’s plan to remove Black residents from Tuskegee was possible and submissible only because the Constitution allowed the states to create unequal political units. The Court had not been interpreting the Constitution to require states to create political units that weighed votes equally. Instead, the Court had allowed states to create oligarchies.

    Alabama was thus subject to two different constitutional regimes: one that required it to grant its citizens equal suffrage rights on the basis of race, but another that allowed it to do whatever it wanted with citizens in its political units. In the first, the state was regulated, and, in the second, it was unregulated

    Correspondingly, Black citizens were also subjected to two different types of legal regimes. If they were categorized on the basis of their race, they were entitled to equal suffrage rights. But if they were categorized by geography, political unit, or political party, they could then be treated unequally.

    These different regimes presented Alabama with an arbitrage opportunity. The constitutional system would prevent Alabama from denying suffrage rights to Black people, but would not prevent Alabama from favoring one set of political units over another. Alabama could still achieve its racially discriminatory aim—oppressing the voting rights of its Black citizens by placing them in disfavored political units. The state simply needed to convince the federal courts that the Constitution gave it the right to elect between two different regulatory regimes. And so long as Alabama could shield its racism behind the veil of state sovereignty, despite what everyone knew was going on, Alabama could maintain both its racial and political oligarchy

    But racial oligarchy and political oligarchy are intertwined, and it is hard to have one without the other. In Gomillion, the question was whether the federal courts were willing to go along. They almost did—until the case reached the Supreme Court. The Court ultimately rejected the approach taken in the lower courts and decided that the unconstitutional racial purpose was evident from the map itself. It held that the Fifteenth Amendment barred the redrawing of Tuskegee’s boundaries in a way that removed virtually all its Black voters.

    Nevertheless, Gomillion demonstrates the challenge that plaintiffs face today when bringing voting equality claims because of the legal system’s default presumption of plenary and legitimate state power. The law in many respects still views state authority as presumptively legitimate. When the state regulates on the basis of its authority to structure its local electoral process, the courts tend to defer. In part, they do so because claims of racial discrimination can raise significant epistemic uncertainties; the questions can be very complicated. Is a voter ID requirement a racially discriminatory device? Or is it simply the state deciding for itself what to do with its local system?

    Gomillion presented a multifaceted puzzle that has long bedeviled the courts. How should constitutional law respond to the intersection of structural racial and political inequality? Law and politics jurisprudence has generally offered four approaches when confronted with structural political and racial subordination.

    The first approach is pure and unquestioned judicial deference to the state’s supposed sovereign right to determine its voting rules and arrange its electoral institutions in any manner consistent with the state’s values. This total deference approach rarely acknowledges either racial inequality or political inequality.

    The second response is to acknowledge racial inequality but nevertheless defer to the state on plenary power grounds.

    The third approach defers to the state on the theory that any racial inequality claim is, at bottom, a claim about political power and therefore indistinguishable from a claim of unequal political power.

    Lastly, there is the approach of race exceptionalism, which is the argument that racial discrimination is an exception to the state’s plenary powers. A state’s officials can do whatever they want, and the courts will defer to them—except when they are engaged in racial discrimination. This is the approach taken in Gomillion, where the Supreme Court decided that clear racial discrimination violates the Constitution even where the state has the right to structure its political framework in a manner it sees fit.

    There is, though, still a fifth possible approach. But this approach has rarely found support in the courts. It concedes that structural racial inequality and political oligarchy are mutually symbiotic. Both types of inequality grow from each other, and the harm caused by one type is compounded by the other. Precisely because the harms caused by both types are compounded by their co-occurrence, they both require congressional or judicial oversight of state electoral policies. This approach is the one I recommend.

    It is also an approach reflected in the Voting Rights Act (VRA), which was itself influenced by this idea that political equality and racial inequality are intertwined. For 50 years, the VRA provided the regulatory framework that placed the question of voting inequality at its center. Even though the Fifteenth Amendment was nominally the fundamental law of the land, the VRA gave promise and life to the Fifteenth and the Fourteenth Amendments and began to deliver on the implicit guarantees of self-rule under the Fourth Amendment. The VRA brought the South into the fold of representative democracy and signaled to the nation that a new era of both racial and political equality was at hand.

    That regime ended in 2013 with the Supreme Court’s decision in Shelby County v. Holder, in which the Court struck down Section 4(b) of the VRA, the provision that identified the jurisdictions required to obtain preclearance, and also sidelined Section 5 of the VRA, the provision that required preclearance. Section 5 of the VRA said that any state or locality subject to Section 4 had to preclear changes related to voting. The Court’s decision in Shelby County, although not a surprise to voting rights experts, ended a regulatory framework in which racial discrimination was placed front and center in the regulatory firmament. From the Court’s perspective, the VRA violated the conception of state sovereignty, the same basic idea that it had earlier rejected in Gomillion.

    Shelby County thus effectively ended a regulatory regime that aimed for political inclusiveness, and its aftermath led to the current deregulatory world. The question, then, is where the United States ought to go from here?

    The future of voting rights law should be grounded on full inclusivity and equality. Everyone’s right to vote must be taken seriously—and conceptions of state sovereignty have no role to play in such a future. Neither the public nor the legal system should allow the government to regulate the franchise in ways that diminish its efficacy.

    We need to mobilize today around the vision of inclusivity in much the same way that protest movements mobilized to bring about the VRA. Black activists saw the VRA as a means to remake the racial order by remaking the political order. That protest movement changed not only politics but also constitutional law. The task in the post-VRA world is to take the lessons learned—namely, that there is a strong relationship between racial hierarchy and political oligarchy—and move forward toward a vision of a new world of equality.

    What does this new world look like? It looks like two new statutes that have been proposed in Congress: the For the People Act and the Freedom to Vote Act. If you look at the Freedom to Vote Act, for example, it takes voting seriously as a fundamental right. It attempts to articulate best practices in organizing inclusive elections and then nationalizes those practices. It undermines the conception of state sovereignty in which the state has the right to create its political structure as it sees fit. It recognizes that the right to vote belongs to citizens, so it makes certain that everyone has access to practices such as early voting, mail voting, and no-excuse absentee balloting. It prevents partisan gerrymandering, provides remedies for vote certification, and modernizes voter registration. It recognizes the fundamental goal of making voting and political participation an important aspect of democracy.

    To move forward in the 21st century, society must recognize that political equality and racial equality are mutually reinforcing and one cannot exist without the other. Admittedly, the U.S. public is extremely divided today and too many states are still engaged in discrimination on the basis of voting—whether on the basis of partisanship, race, or a combination of the two. And with current patterns of gerrymandering and redistricting in today’s deregulatory environment, there are certainly reasons to be pessimistic.

    But on the other hand, for the first time in a long time, a strong segment of the population wants to tackle not just voting equality questions, but also questions of electoral structures: the Electoral College, the composition of the Senate, different ways of organizing an alternative voting system. Today, all these issues are on the table. In addition, many jurisdictions have adopted same-day registration, early voting, and other best practices that make it easier for people to participate in elections. As a result, even though there are surely reasons for despair today, thinking about how far the United States has come in terms of political participation and anticipating where it might be five, ten, or fifteen years down the road, well, who knows? There is possibility for hope.

    The question then becomes: How does the United States move beyond the present deregulatory posture of federal law and build a social movement for the purposes of making the legal change needed to ensure full democratic inclusiveness? I see that we need to build a new movement worthy of the civil rights movement that led in the mid-1960s to the Civil Rights Act and the Voting Rights Act. It is ultimately up to us to make that happen. It is up to us to move the ball forward to make political power and representative democracy true for everyone and for all of us.

    This essay is based on remarks delivered at the Annual Distinguished Lecture on Regulation at the University of Pennsylvania Law School on November 2, 2021.

    Shares in sober mood, oil prices climb again

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    A man wearing a face mask, following the coronavirus disease (COVID-19) outbreak, stands on an overpass with an electronic board showing Shanghai and Shenzhen stock indexes, at the Lujiazui financial district in Shanghai, China January 6, 2021. REUTERS/Aly Song

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    • >Asian stock markets :
    • S&P futures dip, Nikkei on holiday
    • Ukraine fighting rages on, some hints of progress
    • Fed’s Powell expected to reiterate hawkish outlook
    • Yen slides to six-year low as local yields lag

    SYDNEY, March 21 (Reuters) – Share markets were in a sober mood on Monday as fighting in Ukraine raged on with no sign of stopping, leaving investors clutching at hopes for an eventual peace deal, while oil prices climbed anew as supplies remained tight.

    Turkey’s foreign minister did say on Sunday that Russia and Ukraine were nearing agreement on “critical” issues and he was hopeful for a ceasefire. read more

    Investors were also anxiously waiting to see if Russia would meet more interest repayments this week. It must pay $615 million in coupons this month while on April 4, a $2 billion bond comes due. read more

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    Most share markets rallied last week in anticipation of an eventual peace deal on Ukraine, but it could take actual progress to justify further gains.

    President Joe Biden will meet NATO allies on Thursday and visit Poland on Friday. read more

    BofA’s global fund manager survey had a bearish tinge with cash levels the highest since April 2020 and global growth expectations the lowest since the financial crisis of 2008.

    Long oil and commodities were the most crowded trade, and vulnerable to a pullback.

    Trade was sluggish with Japan on holiday, leaving S&P 500 stock futures down 0.3% and Nasdaq futures 0.4%. EUROSTOXX 50 futures dipped 0.3% and FTSE futures held steady.

    MSCI’s broadest index of Asia-Pacific shares outside Japan (.MIAPJ0000PUS) eased 0.2%. Japan’s Nikkei (.N225) was shut, but futures traded around 150 points above the cash close.

    Chinese blue chips (.CSI300) lost 0.1%, with investors waiting on further details of possible stimulus from Beijing.

    Bond markets were braced for more hawkish language from the Federal Reserve with Chair Jerome Powell speaking on Monday, and at least half a dozen other members through the week.

    Policy makers have flagged a string of hikes ahead to take the funds rate to anywhere from 1.75% to 3.0% by year end. The market implies a 50-50 chance of a half point hike in May and an even greater chance by June.

    “In balancing the near-term upside risks to inflation with the downside risks to growth, central banks are sending a clear and strong signal that policy is on a path to normalise,” said JPMorgan chief economist Bruce Kasman.

    “However, a sustained cut-off of Russian energy supply would push inflation substantially higher, magnifying an already severe squeeze on U.S. consumer purchasing power,” he warned, adding it would likely throw the Euro area into recession.

    “Under this scenario, policy normalisation would come to a halt across the world.”

    CURVES FLATTENED

    The market seems aware of the risks to growth given the marked flattening of the Treasury yield curve of recent weeks. The spread between two- and 10-year yields has shrunk to just 21 basis points, the smallest since the start of the pandemic in early 2020.

    Higher Treasury yields have helped lift the U.S. dollar on the yen, where the Bank of Japan remains committed to keeping yields near zero. The dollar was up near its highest since early 2016 at 119.18 yen , having climbed 1.6% last week.

    The dollar had less luck elsewhere, in part because history shows the currency tends to decline once the Fed has begun a tightening campaign.

    The euro was holding at $1.1045 on Monday, after bouncing 1.3% last week. The dollar index stood at 98.270, off its recent peak at 99.415.

    Joseph Capurso, head of international economics at CBA, noted flash manufacturing (PMI) surveys from Europe would be a hurdle for the euro this week.

    “Europe is most exposed to lower supply from, and higher prices for, gas and agricultural imports from Russia and Ukraine,” he said. “A fall in the Eurozone PMI into contractionary territory could push EUR/USD back closer to its war low of $1.0806 again.”

    In commodity markets, gold has failed to get much of a lift from safe-haven flows or inflation concerns, losing more than 3% last week. It was last up 0.3% at $1,927 an ounce .

    Oil prices also lost ground last week, but were pushing higher on Monday as there was no easy replacement for Russian barrels in a tight market.

    Brent was quoted $3.32 higher at $111.25, while U.S. crude rose $3.36 to $108.06 a barrel.

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    Reporting by Wayne Cole; Editing by Sam Holmes

    Our Standards: The Thomson Reuters Trust Principles.

    Include These 6 Healthy Lifestyle Habits to Avoid Obstructive Sleep Apnea

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    Do you feel lethargic even after a good night’s sleep? Do you wake up often during the night? Do you snore? If yes, then you may be suffering from a condition known as obstructive sleep apnoea (OSA).Also Read – Covid-19 Vaccinations For Children In 12-14 Age Group Begins – Watch Video

    Obstructive sleep apnea is perhaps the most feared but untreated condition. It lacks awareness. A bad sleep at night is often sorted out by taking a pill at night. But, the cause often remains undiagnosed and untreated. Also Read – Can Sleep Apnea Cause Cardiac Arrest? Here’s All You Need To Know, Expert Speaks – Watch

    OSA is definitely not the sleep disorder problem that you can put an end to with a sleeping pill. Also Read – World Sleep Day: Why is Good Sleep Necessary For People With Diabetes?

    OSA is the mother of all major cardiac morbidities and other morbidities in adults as well children. Recent studies have placed the prevalence of OSA at a mean of 22 per cent (range, 9-37 per cent) in men and 17 per cent (range, 4-50 per cent) in women.

    If you are also struggling with OSA, then making a few lifestyle changes can avoid it. Dr Tilak Suvarna, Senior Interventional Cardiologist, Asian Heart Institute, Mumbai share a few healthy lifestyle habits that can help avoid obstructive sleep apnea (OSA).

    • Being obese or overweight is one of the key risk factors for sleep apnea. Various studies have shown that losing weight may improve the condition. For example, the Journal of Clinical Sleep Medicine data showing the impact of aerobic exercise on sleep-disordered breathing on 155,448 individuals as part of the extensive Ontario Health Study, cites that physical exercise was associated with a decreased prevalence of OSA independent of generally known risk factors for OSA including body mass index. Increased total physical activity, vigorous-intensity activity, and walking were all associated with a decreased prevalence of OSA.

    Therefore it is important to follow a regular exercise schedule as physical activity will aid in weight loss.

    • Healthy diet which is low in fats and calories also leads to weight reduction which consequently helps patients with sleep apnea. Avoid food rich in saturated fat or cholesterol. These include deep-fried foods, butter, high-fat dairy foods, processed meats, red meat etc. Avoid sugary foods items such as sweets, bakery items, sugary drinks as well as processed or refined foods which increase the number of unwanted calories and can lead to weight gain and accumulation of fat. Reduce the salt intake in your diet. Increase your intake of fruits, vegetables and salads which are good sources of vitamins and minerals, are low in calories and are rich in dietary fibre. Have more whole grains such as whole-wheat flour, whole-grain bread, high-fibre cereals, brown rice, oatmeal, which are good sources of fibres and nutrients.
    • Quit alcohol. Research suggests that alcohol consumption relaxes the muscles in your throat, which can worsen obstructive sleep apnea.
    • Quit smoking. Research suggests that smokers are three times more likely to have obstructive sleep apnea than are people who have never smoked. It can increase the amount of inflammation and fluid retention in the upper airway.
    • Practice good sleep habits such as reducing screen time by reducing the use of gadgets such as mobiles, laptops etc before sleep. Taking care of your overall stress levels with the help of activities such as yoga and meditation
    • Sleep on your side. Sleeping on the back can increase the likelihood that the tongue and soft palate will fall back into the airway, causing airway obstruction, snoring, and sleep apnea. Sleeping on the side will avoid this.

    Iowa State continues stunning turnaround from 2-22 season, overwhelms Wisconsin to land in Sweet 16

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    MILWAUKEE — When new Iowa State coach T.J. Otzelberger assembled his team for the first time on June 10, he never put specific numbers on the goals ahead.

    The numbers had been bleak enough for the Cyclones in 2020-21: just two wins, none after Dec. 20, 2020, and 18 straight losses to close the program’s worst season since 1925.

    “We didn’t set out for a certain win total or to do anything based on what transpired in the past,” Otzelberger said. “What we did set out to do is restore pride to a program that I love so much.”

    Nine months later, Iowa State can celebrate a new number: Sweet 16. The 11th-seeded Cyclones continued their historic turnaround on Sunday, stunning No. 3 seed Wisconsin 54-49 in front of a Wisconsin-heavy crowd at Fiserv Forum. ISU advanced to its first Sweet 16 appearance since 2016, when Otzelberger served as an assistant, and it will play Friday in Chicago.

    Iowa State on Friday became the team with the lowest winning percentage (.083) in the previous season to win an NCAA tournament game, as it outlasted LSU 59-54. Before Sunday, the team with the lowest winning percentage to reach the Sweet 16 the following year was Ohio State, which went 8-22 (.267) in 1997-98 before a Final Four run in 1998-99. (The Buckeyes later had to vacate their wins.)

    “How we turned around this program from [2-22] to the Sweet 16, it’s crazy,” said Cyclones guard Gabe Kalscheur, who scored a game-high 22 points. “A lot of people don’t see that as big from the outside, but in this community of Ames, Iowa, it’s a big turnaround.”

    Kalscheur fueled the offense, but Iowa State beat Wisconsin using its signature defense, holding the Badgers to season lows in points (49), field goal rate (29.8%), 3-pointers (2) and 3-point shooting rate (9.1%). Iowa State allowed only 103 points total in its first two tournament games.

    A group led by Kalscheur held Johnny Davis, the Big Ten player of the year and a Wooden Award contender, to 17 points on 4-of-16 shooting. Although the Badgers struggled mightily after losing point guard Chucky Hepburn to an ankle injury late in the first half, Iowa State’s swarming perimeter defenders flustered Davis, senior guard Brad Davison and others.

    Kalscheur, who began his college career at Minnesota and grew up in the state, said he “never liked Wisconsin” and drew energy from going against familiar faces in a roadlike setting about 80 miles from the Wisconsin campus.

    “Johnny Davis and Brad are some really great players, but it fuels me to know that there’s a lot of talk about them and not a lot of talk about us,” Kalscheur said. “We’re on a big stage here. We all took pride in knowing that just because they have a name, we have a heart, and we came out victorious.”

    Otzelberger, a Milwaukee native, sought “low-ego, high-producing guys” in reshaping the roster largely through the transfer portal. Iowa State’s top three scorers from last season transferred out, and the coach added players such as Kalscheur, Izaiah Brockington from Penn State and Aljaz “Jaz” Kunc from Washington State.

    “Not a lot of guys stayed on the team from last year, so we all had like a clean slate,” Kunc said. “It started June 10 as soon as we stepped foot on campus, as soon as we met each other and started practicing, waking up at 6 a.m., practicing at 6:30, 7, it doesn’t really matter. It worked out great for us.

    “We’re getting rewarded for all the work we put in.”

    Otzelberger’s notorious early-morning “soccer field workouts” last summer instilled mental and physical toughness that carried into the season. Players such as Kalscheur could be wildly inconsistent on offense — he had three scoreless games and 11 with five points or fewer — but always steady on defense.

    “They knew what they were signing up for,” said Otzelberger, who built his defense-first style after watching former Wisconsin coach Dick Bennett as a kid. “They knew what our identity would be. We believe that if you play hard defensively and you dictate that, you can control the game.

    “We’re not going to apologize for how we have to win, and we’re not going to apologize for aesthetically how it may look. They’re winners.”

    Sleeping Enough at Night Slashes Your Alzheimer’s Risk — Best Life

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    When it comes to keeping an eye on our health, things like our daily diet and exercise routine usually come to mind first. But even in the evenings, certain surprising habits can play a big part in staving off serious ailments. And according to a new study, making sure to do one thing each night could drastically reduce your risk of developing Alzheimer’s disease. Read on to find out what to prioritize as part of your nocturnal ritual.

    RELATED: If You Notice This in the Bathroom, It Could Be an Early Sign of Dementia.

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    In a study published Feb. 10 in the scientific journal PLOS Genetics, scientists found that getting enough sleep each night actively reduces the likelihood of developing Alzheimer’s disease later in life. According to their research, the reason for health boost comes from maintaining healthy sleep habits and avoiding sleep interruptions, which allows the brain to rid itself of the protein Amyloid-Beta 42 (AB42) before it can form clumps in the brain. Such protein clusters are typically viewed as a precursor or warning sign of the onset of Alzheimer’s disease.

    “Circadian regulation of immune cells plays a role in the intricate relationship between the circadian clock and Alzheimer’s disease,” Jennifer Hurley, PhD, the study’s lead author, an expert in circadian rhythms, and associate professor of biological science at Rensselaer Polytechnic Institute (RPI), said in a statement. “This tells us a healthy sleep pattern might be important to alleviate some of the symptoms in Alzheimer’s disease, and this beneficial effect might be imparted by an immune cell type called macrophages/microglia.”

    monkeybusinessimages / iStock

    The study builds upon previous understandings of the importance of circadian rhythm in overall health. According to the researchers, the circadian system uses a core set of “clock proteins” that helps regulate bodily functions that take place either during the day or at night by controlling hormone and enzyme levels in the body. This allows your body to be prepared for different tasks, whether you’re asleep or awake.

    The natural cycle allows the body to enter a “rhythm” that controls everything from specific immune responses to body temperature during the day and throughout the night. However, when the cycle is interrupted by not getting enough sleep or being woken up constantly at night by health problems such as sleep apnea, it increases the risk of severe health issues such as diabetes, cancer, and Alzheimer’s disease.

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    According to the team’s research, immune cells known as macrophages, which function to rid the body of unwanted material, help clear harmful AB42 from the brain during a process called phagocytosis. Previous studies conducted by Hurley and her team found that the levels of macrophage RNA and proteins rise and fall along with the body’s circadian rhythm. The new study established that such oscillations in certain enzymes helped produce two components of the macrophage cell structure known as heparan sulfate proteoglycan and chondroitin sulfate proteoglycan. Specifically, lower levels of the two proteoglycans make it easier for macrophages to clear the brain of AB42.

    The latest experiment tested the changes brought on by the circadian rhythm and how they related to the cell surface structures, discovering that the amount of AB42 that the healthy macrophages can clear follows the same cycle—meaning sleep plays a factor in optimizing the process. By comparison, other immune cells that aren’t regulated by the body’s internal clock didn’t share this pattern.

    “What’s clear is that this is all timed by the circadian clock,” Hurley explains. “When there’s a lot of these cell surface proteoglycans, the macrophages don’t ingest the AB42. We’re not certain why that would be, but there is definitely a relationship. In theory, if we could boost that rhythm, perhaps we could increase the clearance of AB42 and prevent damage to the brain,” she concludes.

    Closeup of alarm clock with senior woman in deep sleep in background
    Ridofranz / iTock

    While getting enough sleep overall is essential, another study published in April 2021 in the scientific journal Nature Communications found that sleeping six hours a night or less a night was linked to an increased risk of dementia in people between 50 and 60 years old. Researchers from the French health research institute Inserm analyzed data from a long-term study by University College London, which followed 7,959 British individuals between 1985 and 2016. The team then compared the health of adults who didn’t get enough sleep to people who slept the recommended seven hours.

    Overall, 521 participants developed dementia throughout the study and were diagnosed at an average age of 77. The results found that participants who slept seven hours a night had the fewest cases of dementia. By comparison, there was a 30 percent increase in dementia risk in those who consistently clocked a maximum of six hours a night in their 50s and 60s.

    “Many of us have experienced a bad night’s sleep and probably know that it can have an impact on our memory and thinking in the short term, but an intriguing question is whether long-term sleep patterns can affect our risk of dementia,” Sara Imarisio, PhD, Head of Research at Alzheimer’s Research U.K., said in a statement in response to the new study. “We know that the diseases that cause dementia start up to two decades before symptoms like memory loss start to show, so midlife is a crucial time for research into risk factors.”

    RELATED: 98 Percent of People With Alzheimer’s Develop This Symptom First, Study Says.