Sleep Disorders

How Exercise Helps in Better Sleep

How Exercise Helps in Better Sleep

Submitted by: Kya Grace

If you are leading a sedentary lifestyle and wondering why you are not getting enough sleep at night, the reason is pretty simple. Your body is not tired enough to go into sleep mode. Only when your body is subjected to hours of work and effort, it will need rest. Often it is desirable to overcome the need for sleep. To do that, you surely know how the stimulating effect of caffeine in your coffee promotes alertness and keeps you awake. However, there is no such direct solution if your problem is reversed to the point of not having enough sleep despite the need for it. Sleeping pills induce artificial sleep in you and only help in the short term with no proper remedy. The consumption of sleeping pills from day to day can build a vicious cycle of fatigue.

The most common cause of sleep disturbance is too little activity during the day. But in some cases even after the daily physical or mental exertion, you could be agonizingly awake. In extreme cases, it is a kind of insomnia. One side of you tries to sleep; the other keeps you from doing so. Often people affected do not sleep all night and are then particularly uncomfortable the next day. The day could seem very boring and burdensome if you don’t have enough sleep the previous night.

People affected by sleeping disorders are known to have a much higher risk of becoming chronically manic or depressive. Therefore, before it reaches a point when you have no other option but to seek medical help, workouts and exercises can be an easy and homely solution for your sleeping needs. Today exercises mostly follow a holistic approach to body, mind and soul to get in line. Such exercises and workouts combined with phases of deep relaxation, breathing exercises and meditation exercises help you achieve engaging slumber at night.

Exercises let you work on your fitness issues as well as your stress problems. Working out has had soothing and balancing effects on many people, and thus their sleeping disorders have been countered. Only a mind in the right frame and a body in the right shape can enjoy blissful sleep. By exercising, the muscular endurance, flexibility and balance of your body are enhanced.

Bodily application comes through the activation of the muscles, tendons, ligaments and blood and lymph vessels to improve blood circulation. The back muscles are strengthened, resulting in improved posture during sleep. However, overloading or incorrectly performed exercises can also be harmful. So only work out as much as you can and as much you need.

Sleep, as we all know, is the best form of repose and relaxation for the human body. The so-called internal biological clock of your body calibrates itself to the day/night cycle and regulates your sleeping needs. So help yourself by following a simple daily 15-20 minute workout regime. The positive effects will be manifested when you rise and shine every morning after a splendid night’s sleep.

About the Author: If you would like to attend a free session at Boot Camp in Bronte, or to go to Bootcamps, visit Sydney Boot Camps.

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Medical Scientists Are Investigating New Treatments For Insomnia

by

Joseph

Did you know that one in three people will suffer from insomnia in their lifetime? Lack of sleep is no joke, quality of life and long term health. Sadly, the chances of suffering from insomnia increase with age. In fact, 40% to 60% of people over the age of 60 years old are insomniacs.

People with insomnia tend to experience daytime tiredness, fatigue or sleepiness. This places insomniacs at risk of accidental falls resulting from fatigue.

As a CureClick Ambassador, I wanted to tell you about an exciting new study that seeks to reduce insomnia symptoms in elderly people.

If you or a family member qualify for this clinical trial you may receive:

  • payment up to $1250, depending on the study
  • no cost, study related care from a local doctor
  • no cost study medication

To learn more about this study, please visit the sponsor's website.

CureClick insomnia image

Conditions

Insomnia

Age Range

at least 55 years of age

For those of you whom are not familiar with clinical trials, here's some information that you can use:

 

What Are Clinical Trials?


Clinical trials are research studies to determine whether investigational drugs or treatments are safe and effective for humans.

All investigational devices and medicines must undergo several clinical trials, often times these clinical trials require thousands of people.

Why participate in a clinical trial?

People whom are eligible will have access to new investigational treatments that would be available to the general public only upon approval.

People whom are eligible for clinical trials will also receive study-related medical care and attention from clinical staff at research facilities.

Clinical trials offer hope for many people and gives researchers a chance to find better treatment for others in the future.

 

Disclaimer: I am not participating in this clinical trial. I am providing this information to my readers as a CureClick Ambasssador. Click on the links below to learn about my relationship with Cureclickand why I'm talking about clinical trials.

http://curec.lk/2p32nUR

 

God made everything.


Early to Bed Adds Up to Good Health

by

Michelle Stewart

Now when I started this article the other day it was late---too late to chat about sleep deprivation. I just couldn't give advice when I was absolutely doing the opposite. I went to bed. In what seemed like a few minutes I was awakened. It was not the alarm but a phone call at 4 a.m. from a family member locked out of their house!! How ironic is that? I go to bed to get some sleep and end up awake and on the road to take a set of house keys to someone. It was probably sleep deprivation that caused her to forget the keys.

How much sleep do we need?

The amount of sleep varies, but the National Sleep Foundation recommends seven to nine hours for most adults. Now zzzs like anything else can vary based on individuals; some people can manage on six hours while others may need ten hours. Sleep needs are also affected by basal sleep, the amount of sleep your body regularly needs for optimum performance and sleep debt which is the accumulated amount of sleep lost due to poor sleep habits, illness or other factors affecting the quality of sleep.

Now you know I'm all about living the well-being lifestyle and cutting back on sleep is not a good thing. Sleeping hours are needed for the body to rest and rejuvenate. Affects of sleep deprivation can include: obesity, heart disease, diabetes, headaches, lack of attention, delayed motor skills.

Obesity: Research indicates that people who do not get enough sleep have a higher risk of becoming obese. The hormones that influence appetite are thrown out of balance; leptin controls hunger and it decreases, which makes you feel hungrier. Ghrelin the hormone produced by fat cells tells the body you need more fat calories, which creates cravings for foods that are high in fat and carbohydrates. This hormonal imbalance sets the stage for late-night binges on snacks that add up to a heavier weight.

People with poor sleep habits are tired and they often magnify the problem when they avoid or eliminate physical exercise. Regular exercise helps reduce stress, burns off calories and increases energy.

Heart Disease

Lack of sleep can increase stress hormones, which long-term are not good for the heart. Elevated stress hormones can damage blood vessels, leading to elevated or high blood pressure and heart disease.

Diabetes

This too can be a health challenge affected by lack of sleep. Diabetes has long been linked to obesity and being overweight. The fact that people may weigh more than recommended for their body type can be a predictor of the development of Type 2 Diabetes.

Headaches

This ailment falls into the discomfort that people identify as "feeling bad" when they are sleep deprived. There is also research indicating that lack of sleep can trigger headaches in predisposed individuals.

Cognition and Motor Skills

Less than the recommended amount of sleep affects cognitive processes--impaired attention, alertness, ability to concentrate, solve problems and use good judgment. Sleep deprivation can also impair motor skills and hand-eye coordination. In addition during the night, various sleep cycles play a role in "consolidating" memories in the mind. When you don't get enough sleep, it can affect your ability to remember what you learned and experienced during the day.

In our overscheduled days, we may consider a good night's sleep a luxury; that is a myth. Sleep is essential and in order to stay healthy we have to make it a priority.

Take Away: Sleep is essential for well-being. Turn off the television, mobile gadgets, personal computers and all those things that are too stimulating when it is time to turn out the lights.

Michelle J. Stewart is a Registered and Licensed Dietitian and Certified Diabetes Educator better known as the Nutrition Planner who has been leading the way to a healthier you for more than 25 years. Michelle is a Certified Wellness Coach whose motto is "EAT LESS MOVE MORE". She is a consultant for the food and beverage industry and offers expertise in corporate wellness, weight loss surgery, menu and product development. All opinions expressed are her own. Sign up for Michelle's Free Report 10 Weight Loss Tips for Life when you visit http://thenutritionplanner.com


Omega 3 fish oil EPA and chronic fatigue syndrome the real science

Omega 3 fish oil EPA and chronic fatigue syndrome the real science

Omega 3 fish oil EPA and chronic fatigue syndrome the real science

By: David McEvoy

Since the publication of a book called 'Beat Chronic Fatigue The Natural Way', many people are turning to the natural substance omega 3, and in particular pure ethyl EPA, to help treat the debilitating condition known as chronic fatigue syndrome.

What is chronic fatigue syndrome?

We all get tired. Many of us have felt depressed at times. But the mysterious chronic fatigue syndrome (CFS) is not like the normal ups and downs we experience in everyday life. The early sign of this illness is a strong and noticeable fatigue that comes on suddenly and often comes and goes and sometimes, it never stops. You sometimes feel too tired to do normal activities or are easily exhausted with no apparent reason. Unlike the mind fog of a serious hangover, to which researchers have compared CFS, the profound weakness of CFS does not go away with a few good nights of sleep. Instead, it slyly steals your energy and vigour over months and sometimes years.

Who gets chronic fatigue syndrome?

Chronic fatigue syndrome (CFS) affects both men and women, and its incidence cuts across wide strata of age as well as racial and socio-economic groups. It was first described in the 1930s; CFS received a flurry of publicity in the mid-1980s when the syndrome was erroneously associated with the Epstein-Barr virus. In the early to mid-1990s it was being described as 'yuppie flu'.

Symptoms of chronic fatigue syndrome

  • muscle aches and pains, especially after physical exertion
  • feeling depressed and emotional
  • poor sleep, difficulty getting off to sleep, frequent wakings, and not feeling refreshed after sleep
  • nausea and loss of appetite
  • a recurrent sore throat, feeling of enlarged glands in the neck which come and go
  • running a slightly high temperature for no apparent reason
  • feeling of faintness and dizziness

Omega 3 fish oil EPA and chronic Fatigue syndrome

The most recent study that has been performed was published in the journal Acta Psychiatrica Scandinavica. In the study, doctors from London found that in the brains of people with chronic fatigue syndrome there are high levels of two key chemicals, choline and creatine.

Choline is important for controlling fat levels in brain cells while creatine provides energy.

The doctors said the findings suggested CFS patients had abnormal phospholipid metabolisms. Phospholipids are special types of fats which are an essential component of cells. They are protected by certain types of fatty acids.

The London doctors believed fatty acid supplements could help to restore the chemical imbalance in the brain and alleviate the symptoms of CFS. EPA, which is found in omega 3 fish oil supplements, may be particularly useful.

The leader of the study said: "This study suggests that if patients with CFS take a high-EPA fatty acid supplement, then this should have a beneficial action on the chemical imbalances in the brain which we have identified."

Since this study was published further advances have been made, and the findings released by a leading professor in the United Kingdom state clearly that he considers Chronic Fatigue Syndrome to be a genuine physical illness. The professor describes how he came to conclude that CFS could be successfully treated by supplementation with essential fatty acids, specifically ultra-pure EPA (eicosapentaenoic acid) and virgin evening primrose oil.

The professor describes the changes in the immune system seen with CFS, as a reduction in natural killer cell activity and a shift from TH1 cell activity toward increased TH2 cell activity, known as a type 2 immune response. He believes that this is best explained by the presence of a pre-existing, long-term, viral infection to which the immune system is reacting.
Using MRI scanning to carry out neurospectroscopy examinations of people with CFS, in order to obtain information about the chemistry of the living brain, the professor demonstrated a clear difference between the brains of people with CFS and 'normal' volunteers; the results indicated a very significant change in the turnover of fatty acids in the cell membranes of CFS sufferers.

Essential fatty acids - linoleic acid (omega-6) and alpha linolenic acid (omega-3) - are known as such because they must be acquired from food and cannot be manufactured by the body. The professor explains how viruses can cause the symptoms of CFS by inhibiting a crucial enzyme in the chains that convert these essential fatty acids into other fatty acids required by the body, including GLA (gamma-linolenic acid), EPA and DHA (docosahexaenoic acid). This leads to a deficiency in these fatty acids. He believes the resulting lack of EFAs in the body leads to many of the symptoms familiar to CFS sufferers, including tiredness, poor immune response and painful joints.

The professor concluded by saying that by giving patients large amounts of GLA and EPA the effects of the virus can be circumvented and how CFS patients taking high-dose supplements reported improvements in symptoms within 12 weeks. Crucially, the supplement should be DHA-free, which means that the majority of fish oil supplements, which contain both EPA and DHA, are not suitable. The Professor also strongly believes that the type of DHA found in most fish oil supplements inhibits some of the beneficial actions of EPA.

Conclusion

Since both these sets of findings were released, more and more people are turning to high grade ethyl EPA fish oil to help with this debilitating condition. Whether this will lead to a mainstream treatment for chronic fatigue syndrome, and whether it will work for all sufferers, remains to be seen. However, a large majority of people who are trying this as a form of treatment are reporting some very interesting and very good results.

 

Author Bio

Dave McEvoy: A great resource for high grade ethyl EPA with a concentration strength of 90% and no DHA visit www.mind1st.co.uk

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A Helpful Tool For People Searching For Clinical Research Trials

by

Joseph

Sometimes the search for a good doctor can be quite nerve wracking even under the best of circumstances, but the emotional burden becomes even greater when searching for doctors who are participating in clinical trials.

Trial Reach and CureClick know this; so they developed a tool which makes the search for clinical research trials a bit easier.

Last July CureClick and Trial Reach asked if I would like to help out with this task; since I'm a CureClick Ambassador I was happy to help.

At this very moment you can use the Trial Reach Clinical Trials Search Tool that I embedded in the sidebar of Living Fit, Healthy and Happy(SM).

The clinical trials search tool is absolutely amazing! The tool is designed so that users can search for any clinical trial for any condition. Then the tool provides relevant results based on the user answering a few questions. Now you can search for clinical trials that best fit your needs.

Although I receive a small one time payment for installing the Trial Reach Clinical Trials Search Tool on Living Fit, Healthy and Happy(SM), the potential benefit to all of you is what inspired me to install it on this website. So, please take the time to use it. And tell all of your family and friends about it, too!

To learn more about my relationship with CureClick and why I'm talking about clinical trials, please click on this link.

curec.lk/1Gb4toG

 

God is the beginning and the end. God is God!

 

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Insomnia solution

Insomnia solution

Insomnia solution

An insomnia cure. Hmm... Before we go for a cure it may be a good idea to try and know our enemy. What are our signs and symptons. What type of Insomnia do we have. Perhaps a working definition would be helpful.

The experts seem to agree that something along these lines would suit.

"Insomnia" is any episode of unrefreshing sleep, difficulty falling asleep, frequent awakenings, or waking up too early in the morning and not being able to drop back off. Women and the elderly seem to be the most frequent sufferers. We can divide these episodes into three collective groups and label them Short-term Transient or Chronic.

A quick explanation of these three would be as follows;

Transient, a simple disturbance in sleeping patterns. A short illness, a sudden change in lifestyle, stress, isomething that leads to a short term change

Short-term insomnia is is less fun. It lastsfor about 2-3 weeks. Causes could be something like a new job, divorce, serious illness, financial problems, or a family berevement.

Chronic as the name suggests is the real thing. Chronic insomnia is the rarest and most serious type, with Insomnia lasting longer than a few weeks. I've just been reading a learned article that says Chronic Insomnia is fairly rare. That may be so but if 10 percent of the US population suffers from it thats over 20 Million people leading a life of misery.

While it would be nice to blame insomnia on things outside our control , many cases of insomnia are self inflicted by such things as caffeine, smoking, poor eating habits, alcohol and lack of exercise.

Caffeine is one the most widely blamed causes of insomnia. An ingredient in coffee, tea, colas, chocolate, and some medications, caffeine is a stimulant . We insomniacs DO NOT NEED stimulants. Quite the reverse. Insomnia solution number one - Cut out the caffine.

Alcohol is often reccomended as a nightcap. Forget it. Thats only beacuse your Doctor drinks it. Alcohol actually lightens and fragments sleep, causing you to wake up as your body metabolizes it. You may think you're in a deep sleep, but your not getting the deep sleep that Insomniacs need for a cure. Insomnia solution number two - No Alcohol with a couple or four hours of bedtime.

Eating. Yes, I know I can't ban you from eating but I can jump on the slimmers bandwaggon. Eat a light last meal a couple of hours before going to bed. Avoid spicy and fatty foods that cause indigestion. Lets hear it for MILK. Milk has an amino acid that the body converts to a sleep-enhancing compound in the brain. Calcium is a natural relaxing agent along with several other vitamins such as the B vitamins and magnesium. Have a look at the bottom of the page for details on how to find others. If you get hungry at night, have a light snack before bedtime. Some foods are helpful and actually promote production of melatonin, a hormone associated sleep. Try cheese, soy nuts, chicken, pumpkinseeds, and turkey. High-carbohydrate foods such as bread act upon another hormone, serotonin, which helps to reduce anxiety and contribute toan insomnia solution. Insomnia solution no three. Be careful what you eat.

Nicotine products are universally bad for you. For the Insomniac nicotine has to go. It's a stimulant that increases blood pressure, speeds up the heart rate, and stimulates brain activity. Insomniacs do not need increased blood pressure, a fast heart rate and a stimulant. Insomnia solution number four. No more ciggies!

Regular exercise is good in fact its excellent, (here comes the but) but, not just before bed. If you work out too close to bedtime, the increase in your heart rate and metabolism will make your body too excitable to sleep. Exercise earlier in the day and give the body a chance to produce that warm rosy glow and relax as the body reacts by producing melatonin to take your temperature down to normal. Exercise for an insomnia solution!

Make your bed as comfortable as possible. Experiment with what works best for you. Choose a position conducive to sleep. If your partner is the source of your insomnia consider a change of rooms for a while. Get rid of the alarm clock . It only acts as a stressful reminder that you aren't sleeping.

Control the amount of light in your bedroom. Excessive brightness not only affects your eyes, but it also influences the hormone production that helps to establish a healthy sleep cycle. Wear a sleep mask if necessary. Dark is usually good for an insomnia solution.

When it comes to noise, many people find repetitive sounds easier to sleep through than intermittent and abrupt ones. Ear plugs or a continuous background sound such as a fan can help mask disturbing noise (the next- door neighbors barking dog in my case). Consider is a white noise machine.

Control the thermostat. Temperature extremes, whether too hot or too cold, are no fun for the light sleeper. Cool is usually good for an insomnia solution.

Hope some of these help. Drop us a line and let us know,

Sleep well.

Philip

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Author Bio
Philip Jubb
THE Insomnia Solution

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People With Sleep Apnea More Prone To Get Hurt At Work

by

Joseph

People who suffer from difficulty breathing during sleep are in danger of becoming injured on the job, new research suggests. According to the results of a study published in Thorax, people with sleep apnea are at great risk for occupational injuries and decreased concentration. This startling study tells us that lack of sleep caused by breathing problems is a health concern that should not be treated as a trivial issue.

Canadian scientists made the connection. Najib Ayas from the Department of Medicine at University British Columbia, led a research team which sought to ascertain whether people suffering from obstructive sleep apnea (OSA) were more likely to suffer from occupational injury (OI).

To find the answer, Ayas et al recruited 1236 patients from the University of British Columbia Hospital Sleep Laboratory whom were believed to be suffering from OSA between May 2003 to July 2011.

The research team had information about the types and rates of occupational injuries of the patients during the five years prior to undergoing polysomnography, a special sleep test.

Ayas et al discovered that sleep apnea patients were twice as likely to suffer at least one occupational injury than patients who did not suffer from sleep apnea. When the team investigated further, they learned that OSA patients were three times more likely to suffer from an injury that is more likely to be tied to lack of paying attention (e.g. commercial motor vehicle crash or fall).

These results tell us something about the problems associated with lack of sleep.

Obstructive sleep apnea is disorder wherein some physical object prevents the person from breathing. The disorder is so common that the National Institutes of Health estimate that every 4 out of 100 middle-aged men and every 2 out of every 100 middle-aged women suffer from OSA with symptoms.

People over age 45 years are more likely to develop OSA. Other health issues that increase the chances of developing OSA include:

  • obesity
  • diabetes
  • decreased muscle tone
  • enlarged tonsils or tongue
  • small jaw
  • small soft palate

According to the NIH, symptoms of obstructive sleep apnea include the following:

  • frequent urination
  • night sweats
  • suddenly waking up, often times with a racing heartbeat and shortness of breath
  • dry mouth when waking up
  • headaches in the morning
  • exhaustion during the day
  • difficulty concentrating

Getting back to the current study, Ayas et al found that OSA patients were nearly three times more likely to become involved in accidents involving a lack of vigilance.

If you don't get sufficient sleep, you're less likely to pay attention to what's going on around you. But it's also possible that you won't even hear danger approaching.

Interestingly, some years ago Taiwanese scientists noted an association between sudden deafness and sleep apnea. In that study, researchers discovered that men who experienced sudden hearing loss were more likely to suffer from sleep apnea than healthy men.

If OSA patients happen to suffer from impaired hearing, it may increase the likelihood that they will become involved in work related accidents.

Sleep apnea is also associated with obesity which itself is often associated with diabetes.

Lack of sleep can lead to insulin resistance. When this occurs, cells will ignore signals take up sugar, which will eventually cause blood sugar levels to rise. Elevated blood sugar levels can trigger the onset of type 2 diabetes. High blood sugar causes cellular metabolism to slow down (the sugar isn't getting into the cells to be used for energy) thereby causing weight gain.

At this point in the article, you now know that OSA is a physical obstruction of the airways. Now, think about something. Excess fat weighing down on the windpipe will cause breathing problems. I hope that you can see the connection.

Obstructive sleep apnea also increases risk of hypertension, heart disease, stroke and even depression.

NIH says numerous options are available for the treatment of OSA including mouth guards, surgery as well as special machines that facilitate sleep. But the first treatment they suggest is weight loss.

Considering the seriousness of OSA, is this a problem to be ignored?

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

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Article Reference

Hirsch Allen AJ, Park JE, Daniele PR, Fleetham J, Ryan CF, & Ayas NT (2016). Obstructive sleep apnoea and frequency of occupational injury. Thorax PMID: 26980010

Obstructive sleep apnea: Overview - National Library of Medicine - PubMed Health

Get Some Sleep!

Scientists Tie Sudden Deafness To Sleep Apnea

Sleep and Diabetes Often Go Hand In Hand Part 1

 

"People With Sleep Apnea More Prone To Get Hurt At Work" copyright © 2016 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Careful With That Night Light ! Bright Lights At Night May Cause You To Gain Weight

by

Joseph

Keeping the lights on at night may add inches to your waist, new evidence suggests. According to a study published in the International Journal of Obesity, people who use night lights tend to be heavier than people who aren't exposed to artificial light during bedtime. Surprised? Brace yourselves, you're about to learn something about how light affects weight.

For some time, biologists have known that artificial light-at-night (ALAN) can cause the body's internal clocks to go haywire. Melatonin, the sleep hormone, is at its highest levels when you are sleeping; darkness stimulates melatonin production. But ALAN causes the body to suppress melatonin production which can cause adverse physiological changes resulting in weight gain.

Research scientists Rybnikova, Haim and Portnov utilized this knowledge to identify and measure how strong the associations between ALAN and country-wide overweight and obesity rates happen to be.

To find out, they analyzed recent satellite images of night lights from the US Defense Meteorological Satellite Program (DMSP).

Controlling for per capita GDP, level of urbanization, birth rate, food consumption and regional differences, Rybnikova et al hoped the satellite images would help them learn more about this problem.

They learned that ALAN along with other factors explained 70 % of the observed variations in the prevalence of obesity and overweight in more than eighty observed countries. In other words, satellite images helped confirm what scientists had come to know long ago - artificial light at night makes people fat.

We know that light affects human mood and reproduction. Animal models show a relationship between light at night and accelerated aging and cancer. Now data from Rybnikova et al tells us that artificial light at night can stimulate weight gain.

Rybnikova et al pointed out that the nearly 2.5 billion people meet the World Health Organization (WHO) definition of overweight and obese, and that the problem is rapidly on track to become a global pandemic. What can be done to reverse this trend?

 

Your Third Eye Is Open Even When You're Sleeping

People maybe surprised to know that we have been created with a "third eye". God created us with two external eyes and another photosensitive organ deep within the brain. This light sensing organ is the pineal gland and it produces the melatonin that helps us sleep at night.

Even after we close our external eyes, the pineal gland is able to sense light - whether that light be natural or artificial. When the organ detects light, it won't produce melatonin.

Eventually the pineal gland will become confused, prolonged exposure to light stimuli (artificial in this case) will cause the organ to think that the body should remain awake. As a result, the pineal gland will erroneously decrease melatonin production and throw the natural day/night rhythm out of whack.

A method that could reverse the global obesity trend may simply be turning off every artificial light source in the bedroom before going to sleep at night. Since the pineal gland detects light, keeping the room dark during sleep time may prevent the gland from suppressing melatonin production thereby possibly preventing eventual weight gain.

Regardless of whether people accept the mounting evidence linking circadian rhythm to health, if steps are not taken to curtail epidemic obesity, our planet may be dealing with the health consequences e.g. type 2 diabetes, cardiovascular disease, cancer, and arthritic joint pain for many decades to come.

 

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Article References

Rybnikova NA, Haim A, & Portnov BA (2016). Does artificial light-at-night exposure contribute to the worldwide obesity pandemic? International journal of obesity (2005) PMID: 26795746

Vinogradova IA, Anisimov VN, Bukalev AV, Ilyukha VA, Khizhkin EA, Lotosh TA, Semenchenko AV, & Zabezhinski MA (2010). Circadian disruption induced by light-at-night accelerates aging and promotes tumorigenesis in young but not in old rats. Aging, 2 (2), 82-92 PMID: 20354269

 

"Careful With That Night Light ! Bright Lights At Night May Cause You To Gain Weight" copyright © 2016 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Are you at Risk for Type-2 Diabetes? If So, What Can You Do About It?

by

James K. Robinson

It's the American way of life

The United States Department of Health's Weight-control Information Network, ironically that's WIN for short, and other health authorities, report that more than two-thirds of adults in the United States are either overweight or obese, with more than one-third obese for sure. Our population is unhealthy and it is getting worse.

And how about you?

If you are overweight, now reaching age 40 years or older and follow a diet that includes all the wrong foods -- sugary, sweet foods and beverages and too much saturated fatty food -- then it does not take a fortune teller or a crystal ball to predict that your future includes the likelihood of developing type-2 diabetes, a disease defined by higher than normal blood sugars.

And if you don't know anything about diabetes, be warned, left untreated it's a killer, and even with treatment, the quality of life is much impaired unless the condition can really be brought under tight control - there is no cure, life will never be the same again.

What causes type-2 diabetes is uncertain, there may be heredity or other unknown factors involved but what is known is that there is a definite association and link to being overweight or obese. And there is also a pre-diabetic condition that predisposes those diagnosed as such to the same complications of heart disease, stroke and other typical diabetic complications. And pre-diabetes often leads to the full type-2 diabetes anyway unless treated and reversed.

Risk factors

At the top of WIN's list of risk factors related to being overweight and obese is type-2 diabetes, the rest of the WIN's risk factors are shown below:

 

  • type 2 diabetes
  • coronary heart disease
  • high LDL ("bad") cholesterol
  • stroke
  • hypertension
  • nonalcoholic fatty liver disease
  • gallbladder disease
  • osteoarthritis (degeneration of cartilage and bone of joints)
  • sleep apnea and other breathing problems
  • some forms of cancer (breast, colorectal, endometrial, and kidney)
  • complications of pregnancy
  • menstrual irregularities

Those are just some of the alarming complications and to that list, especially related to type-2 diabetes, can be added such serious conditions as kidney disease and kidney failure, eye disease and blindness, gangrene and lower limb amputations.

The foregoing is the scary stuff but what can be done?

See a doctor

Serious conditions such are described above need that attention of a doctor and health support team to direct treatment and provide qualified medical and dietary advice.

But here is some advice given by the National Diabetes Information Clearinghouse (NDIC)

The NDIC states that a lot can be done to lower the chances of developing diabetes. It is necessary to exercise regularly, reduce fat and calorie intake, and lose some weight in order to help reduce the risk of developing type-2 diabetes. And in doing so it can also help achieve a lowering of blood pressure and cholesterol levels, necessary for better health.

It is often said that "You are what you eat", and certainly, what you eat has a big impact on health. Body weight, blood pressure, and cholesterol can be controlled by making wise food choices.

The goals for an overweight person are to:

 

 

  • Reach and maintain a reasonable body weight, a Body Mass Index (BMI) of no greater than 25. Body mass index (BMI) is a measure of body weight in relation to height.
  • Make wise food choices most of the time, avoid high glycemic index foods where possible. The Glycemic Index numerically ranks food items according to the speed in which they are reduced by the body's digestive system to the simple sugar called glucose. The higher the ranking, the faster glucose enters the bloodstream - and that causes the higher than normal blood sugars that are characteristic of type-2 diabetes.
  • Be physically active every day, subject to physical condition, age, health and infirmities.

 

It is not easy to make big changes to lifestyle but it is really worthwhile and rewarding to do so.

As a diabetic myself I face the problems and risks listed here. For more information on many diabetes topics please visit Normal Blood Sugars & Diabetes and for diabetic menu planning suggestions: Diabetic Menu Guide.


The Pitfalls Of Going To Sleep Late At Night

by

Joseph

Sleep journal recently published the results of an alarming study which found that teens who go to bed late at night tend to have higher body mass. I wasn't surprised by the findings, there is already a mounting body of scientific research linking lack of sleep to obesity. But this most recent report advises this could be a potential target for weight management for young people as they transition into adulthood, which got me to thinking about the many ways that lack of sleep damages the human body. Thus I've decided to make the dangers of sleep deprivation the focus of today's article.

Sleep is a natural biological function. God created sleep so that the human body would repair cellular damage, conserve energy and promote mental calm. Unfortunately, people have little respect for its importance. We spend an increasing number of hours devoted to activities that could often be postponed until the next day. As a result, efficiency and productivity suffer. Even worse, sleep deprivation has an adverse effect on hormone balance which then leads to drastic changes in mood, cardiovascular health, weight management, intellect and physical energy.

Hormones are chemicals that tell our cells what to do. Cells use them all the time to talk to themselves, their close neighbors and even cells in far away parts of the body. And, as you are about to see, when cells start to ignore the messages that each of them is sending, or send out the wrong messages - as a result of the body not getting enough sleep at night -  the results can be downright fatal.

 

Sleep Deprivation Makes You Hungry

Have you ever been so sleepy, that you felt really hungry the next day? Most people do. The reason is because the lack of sleep has thrown your appetite for a loop. Scientists have found a relationship between lack of sleep and increase in the hormone ghrelin and a corresponding decrease in leptin. Ghrelin stimulates your appetite whereas leptin is the hormone that tells you that you're full so you should stop eating.

When you don't get enough sleep at night, your body will produce more of the hungry hormone and less of the fullness hormone, so the next day you have a craving for sweet foods. If you give into the urge to eat, and continue going with less sleep at night, eventually it will cause you to gain weight, develop type 2 diabetes or both.

 

Sleep Deprivation Can Cause You To Develop Diabetes

Type 2 diabetes is characterized by an inability to produce insulin or use it effectively. Insulin is a hormone the body produces in response to the presence of sugar in the bloodstream. When the blood has a large amount of sugar circulating in it, the body sends a message to the pancreas. This organ plays an important role in digestion. When the pancreas gets the signal that sugar levels in the blood are up, it produces insulin.

Insulin acts like a key that opens the doors of your cells to allow the sugar to get in and be used for energy. But if the cells become unresponsive to insulin - a condition medical science defines as insulin resistance - they will ignore the sugar, thus allowing it to accumulate in the bloodstream.  Eventually this leads to pre-diabetes, and if left unchecked, will balloon into full blown type 2 diabetes.

Type 2 diabetes is a potential killer. It can lead to blindness, amputations, strokes and premature death.

The World Health Organization estimated that 347 million people around the world suffered from type 2 diabetes.

The US Centers for Disease Control and Prevention estimates that diabetes is on the rise. Even more alarming, 79 million Americans are pre-diabetic but worst of all is that 70.9 million of these people don't even realize they have pre-diabetes.

Research shows that people who work long hours are at greater risk for diabetes than people who get a good night's rest. Have you ever wondered why? Well, now you know!

 

Sleep Deprivation Can Give You A Heart Attack

Diabetes and obesity are related. An important study found that overweight and obese teens were at increased risk for pre-diabetes, unhealthy levels of bad cholesterol and cardiovascular disease. Cardiovascular disease is an umbrella encompassing high blood pressure, hypertension and high cholesterol. These problems overwork the heart; if left untreated the result could be a heart attack.

The research team who conducted the study expressed concern because many of these obese and overweight teens will mature to obese and overweight adults, meaning the risk of heart attacks follow them for the rest of their lives.

Considering the sobering fact that obesity in America is on the rise, this is a very serious problem indeed.

 

Sleep Deprivation Can Make Your Muscles Weak

A recent study found that people who don't get much sleep at night are more likely to suffer from loss of muscle. The actual condition is termed sarcopenia; Korean scientists found sleep deprivation is linked to muscle loss, diabetes and metabolic syndrome (heart disease, diabetes and obesity).

Notice how sleep loss is linked to obesity and muscle loss. How eager are you to exercise when you're worn out from lack of sleep? After a while, lack of exercise will cause you to lose muscle; when you combine that with an ongoing case of the munchies it's no longer a mystery as to why you've become flabby and physically weak!

 

Sleep Deprivation Can Make You Mean and Cranky

The University of Arkansas found a relationship between anger and lack of sleep. They surveyed female college students who reported that they tended to develop feelings of aggression, revenge planning and stewing of angry thoughts if they went without sleep for too long.

No doubt you've heard a cranky person described as someone who "got up on the wrong side of the bed". That old saying seems to be very accurate when you think about the University of Arkansas study.

And if lack of sleep isn't already doing enough to make a student's life miserable, it can also have a bad effect on academic performance.

 

Sleep Deprivation Can Make You Become A Lousy Student

You would think that staying up late would make you a better student, but research says otherwise. In fact, high school and college students who stay up late at night often turn out to be poor students in college.

On the other hand, students who got a healthy amount of sleep often had higher grade point averages (GPAs), thus making them better students academically.

Of course, many young people are staying up late to watch television or play video games. Although it may appear that they're enjoying themselves, the outcome of such physical inactivity and lack of sleep isn't pretty.

In a groundbreaking study of nearly 8,000 children and adolescents, scientists from Harvard Medical School report that for every extra hour young people stayed up late, these children and teens gained body weight.

Should people fail to grow out of the habit of staying up past their bedtime, many will continue to pay the price well into their older years.

 

Sleep Deprivation Can Harm Your Brain When You Get Older

Scientists at Oxford University studied the brains of people who sleep poorly at night. Magnetic resonance imaging (MRI) revealed that the brains of people who didn't get much sleep at night were shrinking - particularly in men and women over age 60. Yes, you read that correctly. The human brain tends to shrink when it doesn't get a sufficient amount of sleep.

It doesn't happen overnight (pun intended), but if you make a habit of putting off sleep after a while, it will catch up with you.

By now you should be coming to the realization that sleep is a very essential function, a function your body relies on to remain healthy. Although, there are circumstances that require us to postpone sleep, it's not something that should be encouraged long term. The consequences of ignoring your body might be terribly unpleasant.

 

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Article References

Asarnow LD, McGlinchey E, & Harvey AG (2015). Evidence for a Possible Link between Bedtime and Change in Body Mass Index. Sleep, 38 (10), 1523-7 PMID: 26194568

Global Obesity Is On The Rise

Diabetes Now Tops 347 Million People Worldwide, International Research Study Finds

Diabetes Hits America Hard: American Diabetes Is On The Rise

Diabetes Harms The Aging Brain

Millions Of Americans Don't Even Know They Are Prediabetic: CDC

Sleep Deprivation Could Shrink Your Brain

Get Some Sleep!

If You Don't Go To Sleep It Could Make You Sick

Sleepy College Students Blame Others When Things Go Wrong

Good Sleep Hygiene Can Improve Your Academic Performance, Research Study Finds

American Teens Are At Risk For Cardiovascular Disease

Watching Too Much TV Could Make Your Kids Fat

Long Work Hours Increase Diabetes Risk

CDC Reports Decline In Eye Problems Among Diabetics In America

 

"The Pitfalls Of Going To Sleep Late At Night" copyright © 2015 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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