Previous month:
August 2013
Next month:
October 2013

September 2013

Americans Rely On Pills To Help Them Sleep



Millions of Americans rely on prescription medication to help them sleep, the results of a recent government survey shows. According to a report published by the US Centers for Disease Control and Prevention (CDC), 4 percent of Americans 20 years of age and older rely on prescription meds to help them sleep.

The alarming results were published by the CDC and are based on National Health and Nutrition Examination Survey (NHANES) data. The data comes from standardized physical exams and home interviews where participants were asked if the used prescription medication during the past 30 days. When interviewees responded "yes', survey takers took a peek at all of the medicine containers the people had; the interviewers then recorded the name of each drug and converted them to standard generic names.

Survey results show that prescription drug sleep aids increased with age; only 2 percent of people age 20 -29 years used prescription drugs, compared to 6 percent for people 50 - 59 years of age, and 7 percent for people aged 80 years and older.

The results also show that 4.7 percent of non Hispanic whites relied on prescription sleep aids compared to 2.5 percent for non Hispanic blacks and 2 percent of Mexican Americans.

Interestingly enough, sleep aid use increased with education (4.4 percent compared to 3.9 percent for adults with only a high school diploma). The survey also revealed that women tend to have more difficulty getting to sleep than men 5 percent compared to 3.1 percent.

Scientists also learned that sleep aid use increased with sleep duration i.e. people who tended to spend the least and the greatest amount of time sleeping reported the greatest use of sleep aids.

For example, when using 7 hours as the minimum amount of sleep that a person needs to perform at their best, the results show that people who had 5 or fewer hours of sleep per day relied the heaviest on sleep aids during the past thirty days (6 percent); those with 8 or 9 hours of sleep per day also relied on sleep medication (4.1 percent and 5.3 percent respectively).

It appears that people are having more trouble getting to sleep than in the past. People with sleep disorders also relied on sleep aids, with 16 percent of people with sleep disorders reportedly relying on prescription drugs to get to sleep.

This shouldn't come entirely as a suprise considering we're living in a fast paced society. Moreover, transitioning from daylight savings time to standard time can throw off the sleep cycle.

While prescription sleep aids may provide some short term benefits, prolonged use can be harmful to the body.

There are natural remedies that might be effective in encouraging sleep such as reducing physical activity at least one hour before bed time, cutting caffeine and other brain stimulants before bed time, and practicing meditation.

Considering that 50 -70 million Americans suffer from sleep disorders, finding ways to safely get a good night's sleep is certainly worth investigating.


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


***Like us on Facebook!!!***

I'm living fit, healthy and happy(SM). Are you?


Article Source 

Prescription Sleep Aid Use Among Adults: United States, 2005–2010 - Products - Data Briefs - Number 127 - August 2013


"Americans Rely On Pills To Help Them Sleep" copyright © 2013 Living Fit, Healthy and Happy(SM). All Rights Reserved.


Strength, Power, And Wisdom

Strength, Power, And Wisdom

Submitted by: Callie Durbrow

Strength training for fat loss is a vital ingredient in any fitness routine for both men and women. Usually men are interested in the strength training portion while women are more interested in the fat loss portion. However, the two have a symbiotic relationship. In order to sculpt your muscles and look firm and solid, you must exchange the fat for muscle. I’m Callie Durbrow, fitness and weight loss expert with Durbrow Performance Personal Training, and I’ve got some exercises that will make your approach to fitness change its tune.

Need some confidence? Looking for a little swagger when approaching the opposite sex? Trying to beat the winter bulge before it starts? Ready to change your look? Ready to change your life? I’ve got some ideas on strength training for fat loss that can help you with all of these things and more.

Working out with a group – Working out with a group of friends or even a group of strangers can help keep you accountable as you do strength training for fat loss. Just think – are you more likely to be late for work if you have a meeting? I didn’t think so. This keeps you going because, if nothing else, you feel obligated to show up so you don’t waste the other people’s time/money/energy.

Interval training – Interval training is definitely the best way that you can utilize your workout time. You can often do a shorter workout that is more intense in a smaller amount of time. Everybody wins! It’s easy to integrate interval training into a cardio workout routine. For example, take running. Jog a three minute steady rate warmup. Then sprint really hard for one minute and then rest for one minute. Do this ten times. Follow it up with a three minute cool down jog. This sounds easy, right? You will be surprised at exactly how hard this is.

Resistance Training – The human body is an amazing thing. You can use it as its own workout machine. Workout machines are great creations, they really are – however, you can’t believe what a great workout you can get just using you. Some great resistance training using the weight of your own body includes pushups and situps. You can do these things pretty much anywhere. No excuses!

Eating right – This goes without saying. In order to see results, you have to be conscious of what you are putting into your body. I find that this is often the most difficult step for a lot of my clients. Once you’re set in your ways, that’s that. Not quite. Find delicious foods that are healthy and that you enjoy. Believe me, it can be done! And others have done it!

Workout stations – This goes hand in hand with interval training. Create several different workout stations for yourself that work different things so you don’t get too tired. You can do several different combinations of sets to work best for your body. A really intense example is six different workout stations where you perform the exercise for 30 seconds apiece with 30 seconds transition between exercises. This is a full set. There’s a minute rest between each full set. You do this whole rotation five times. Trust me, it’s hard.

About the Author: Callie Durbrow is a strength coach and personal trainer in Boston, Massachusetts. She currently trains clients to lose body fat, gain strength, and challenge their bodies with each session. Her specialty is Strength training for fat loss. Her training style is a combination of conventional strength work, modified strongman training, and overall conditioning. Visit her at to find out more about personal training and small group training.

Permanent Link:

An Explanation: What is Osteoplasty in Dentistry

An Explanation: What is Osteoplasty in Dentistry

Submitted by: Adriana Notton

Osteopathic medicine is a distinct type of practice. An osteopath utilizes much of the same technology as other doctors, is able to prescribe medicine, and employs similar methods to evaluate and diagnose problems. To fully explain what is osteoplasty in dentistry, it must be recognized that an osteopath is not trained to be a dentist, nor does a dentist receive the same kind of schooling as an osteopath. Their disciplines overlap in cases when the bones associated with the oral cavity are involved.

In the United States, osteopaths are considered to be medical specialists, and are licensed to practice and perform surgery in every state. The beginnings of this branch of medicine were somewhat controversial because they involved manipulation of the bones and joints, which went against principles of conventional 19th century medical teachings. During the 21st century, however, the practice was merged into mainstream medicine, and these doctors became known as osteopathic physicians.

Many osteopaths emphasize preventive medicine, and concentrate on achieving a higher quality of wellness through disease prevention and promoting good health practices. While they employed many of the positive aspects of "new age thinking" before it even had a name, individual osteopaths today concentrate on many different medical specialties, including surgery. Osteopaths try to treat the individual as a whole person rather than viewing organs and bodily systems as independently operating mechanisms.

These physicians believe in the influence of bone structure over function, meaning that a problem with bodily structure in one area may affect full function and health in other regions. Even though they have no philosophical reason to oppose any medical treatment, many strongly believe in the body's innate ability to heal itself, if given the proper chance and best circumstances.

Some doctors of osteopathy have been working with dentists for years. Solving the bone-related issues of face, mouth and teeth makes both professions somewhat interrelated. Few dentists, however, actually receive training in the osteopathic relationship of bodily motion to fully functioning facial bones, membranes and fluids. When the two professions combine their medical knowledge, they are able to solve many bone-related dental problems more quickly and with less trauma.

Dental osteoplasty involves using a surgical procedure to alter or repair the bony structures which support the gums. Gum disease and subsequent bone loss are still prevalent even in this age of widely available dentistry, and are responsible for causing twice as many lost teeth as decay. Gum disease is serious, and can lead to the development of problems in other regions of the body, including heart disease, respiratory problems, diabetes, stroke, and osteoporosis.

While some gum disease-related issues are the result of personal neglect, up to 30% of them occur only because patients are genetically predisposed. Osteopaths working in tandem with dentists are able to help these patients by illuminating the causes of their discomfort. Certain problems with swallowing, for example, can lead to pressure on the teeth, encouraging pain, gum and tooth problems.

Many dental and oral issues cannot be solved by osteopathic treatments alone. Some require special appliances in order to correct or retrain the swallowing mechanism, even as they allow bone structure to regrow and change. Determining what is osteoplasty in dentistry means understanding how osteopathic surgeons and dentists work together to solve bone issues as they relate to loss of gum tissue.

About the Author: Local dentist Richmond Hill offering you comprehensive dental care and perfecting your smile in a convenient and clean Richmond Hill dentist clinic. Dentistry in Thornhill 2300 John Street, Thornhill, ON L3T 6G7 (905) 731-4611

Permanent Link:

Essential Things to Know About Deep Venous Thrombosis

Essential Things to Know About Deep Venous Thrombosis

Submitted by: Nova AD

DVT or deep venous thrombosis pertains to the blood clot which forms inside a vein found deep within a certain body part. In particular, the large veins found in the thigh and lower leg are the most common areas where this condition takes place. It is sometime called “blood clot in leg”. If this condition is not treated early, it could lead to pulmonary embolism.

Common Symptoms of Deep Venous Thrombosis

DVT primarily affects the thigh and lower leg’s large veins, usually on just one side of a person’s body. The clotting can block the flow of blood which can then lead to:

Leg pain

Skin color changes (redness)

Swelling or edema

Skin which feels warm when touched

How to Treat DVT

Doctors usually prescribed their patients with blood thinning medications (anticoagulant) which can hinder the formation of further clots or stop the old clots from turning bigger. The said drugs can also help dissolve those clots that you currently have.

Heparin is commonly the foremost drug that will be recommended for you.

If this has been administered through a vein, the patient needs to stay inside the hospital.

The latest forms of this drug can also be given through injections 1 to 2 times a day. Staying the hospital might no longer be needed so long as you have been given this newer type of heparin.

Another type of drug, warfarin, is also commonly started together with heparin.

This drug is administered orally and several days might be needed before it works fully.

Heparin will not be stopped until warfarin reaches the correct dose for a minimum of two days.

Chances are you will have to take warfarin for three months at least. There are even individuals who need to take the medication much longer or in fact, during their entire life, depending on the potential risks of having another clot.

When taking warfarin, there is a possibility for you to bleed, even when you are doing your usual activities. If you are given warfarin while at home:

Ask your doctor what you need to do should you miss one dose

Take it exactly as how your doctor told you to

Undergo frequent blood tests to ensure that your taken dose is correct

Learn when you need to eat and how other medicines should be taken

Discover how you can watch out for issues which can be induced by warfarin

At present, there are newer medicines for blood thinning that are orally administered which are under development. Your physician might recommend you to take one of the said medications.

You might also be given with pressure stocking that you should wear on your leg/s, together with some other discharge instructions. Pressure stocking can help improve the flow of blood in your leg, reducing your chances of developing blood clot complications. It is crucial that you wear this every day.

Deep venous thrombosis is a condition which you can now easily cure with the use of the different treatment options available for you.
Visit our website at

About the Author: Visit our website at

Permanent Link:

Naturopathic Approaches To The H1N1 Flu Virus

Naturopathic Approaches To The H1N1 Flu Virus

Submitted by: Dr. Marni Ross, ND

In this article, I will provide some basic information on the H1N1 Flu Virus and discuss alternative approaches that can be used if one decides not to go ahead with the H1N1 vaccination.

What is the H1N1 virus?
H1N1 is currently the predominant strain of circulating flu virus. It is similar to other flu viruses in terms of how the body responds and the severity of the illness. What is different is that it is a new strain, so the body doesn’t have natural immunity, and it may cause serious illness in some cases.

What are the Symptoms of H1N1?
Signs of H1N1 are flu-like and present as an acute respiratory illness. Symptoms include sudden onset of fever and/or cough along with possible headache, muscle and joint pain, fatigue sore throat and runny nose, and sometimes vomiting and diarrhea.

How does H1N1 spread?
The virus is spread from person-to-person. It is transmitted as easily as the normal seasonal flu and can be passed to other people by exposure to infected droplets expelled by coughing or sneezing that can be inhaled (within 6 feet), or that can contaminate hands or surfaces.

Naturopathic Recommendations for avoiding H1N1:

-The most important prevention method that is often overlooked is good hygiene, specifically frequent handwashing. Some researchers believe that hand sanitizers are effective at preventing transmission, however, the research is conflicting and proper handwashing is still the number one recommendation.

-Minimize or avoid sugar consumption - One of sugar's major drawbacks is that it raises the insulin level, which inhibits the release of growth hormones, which in turn depresses the immune system.

-Exercise – regular exercise has a direct immune boosting affect

-Reduce stress – chronic, severe, long term stress takes a toll on our adrenal glands, our stress glands. Under normal amounts of stress, our adrenal glands function as they should, releasing hormones such as adrenaline and cortisol which help to regulate many normal bodily functions. However, when our adrenal glands go into overdrive, they eventually shut down and this can adversely affect many systems including our immune systems allowing viruses to enter our bodies.

-Get lots of sleep – research shows that lack of good quality sleep prevents regulation of key chemicals produced by the immune system to fight infection and say that sleep and the immune system are closely linked.

-Probiotics – studies have shown that supplementation of good bacteria can decrease the symptoms of upper respiratory infections.

-Vitamin D – vitamin D levels decrease during the winter months, the same time that seasonal influenza rates are at their highest. Therefore it is beneficial to have serum 25(OH) vitamin D3 levels tested during the winter time and if levels are found to be low, then daily supplementation of 3,000-5,000 IU is beneficial. For children, a recommended dose is 1,000-2,000 IU daily.

-Homeopathic remedies – Influenzinum is a good general homeopathic that can be used to prevent the seasonal flu, however it is best to see a Naturopathic doctor to determine if this is the right remedy and to prescribe the correct dose and potency.

About the Author: Dr. Marni Ross, is a licensed Toronto Naturopathic Doctor (ND) specializing in Digestive Disorders, Allergies, Skin Disorders, Women's Health, Perinatal Care and other chronic conditions. For more information on Toronto Naturopathic Medicine and Acupuncture visit

Permanent Link:

MRSA - Resistant Bacterial Infections

MRSA - Resistant Bacterial Infections

Submitted by: Dr. Jay B Stockman O.D.

Health care has been much improved since the discovery of antibiotics. Prior to WWII, Sulfa drugs were the treatment of choice to fight bacteria and were quite successful, but did not cover all the organisms that attacked humans. As a result, many perished and even more suffered debilitating diseases. Antibiotics were the answer to fighting infections.

As time went on, improved antibiotics were developed, increasing the range of bacteria killing rates. They work in one of two ways. The first, is Bacteriostatic. This inhibits the bacterias ability to reproduce. In doing so, they die off since they can not sustain their populations. The second, is Bactericidal. This method directly kills the bacteria in ways ranging from destroying the cell wall to disrupting their metabolism. Choosing the correct antibiotic depends on which bacteria is involved, the age and type of patient and level of toxicity permitted.

Evolution is a fact of life, and dealing with bacteria is no exception. As antibiotics have been used, the bacteria have become resistant to them through evolution. Thus, new and better ones needed to be developed. We are currently on the fourth generation Fluoroquinolones as the most advanced level of antibiotics. The average effective life of an antibiotic has been reduced to only several years before a large percentage of bacteria become resistant to them. This is due in part to the over use by doctors of the medications. A sad but true fact.

We are now facing a true demon, and deadly organism in the MRSA or Methicillin Resistant Staph Aureus bacteria. It has been publicized in the news because it is an antibiotic resistant bacteria that has a VERY high fatality rate once involved in the blood stream. The usual case scenario is that a patient goes to the doctor with an infection and is treated with standard antibiotics. They return to the doctor in a few days after getting worse, and then are treated with stronger ones. Unfortunately, once the infection gets into the blood, it is often too late. If it is a skin infection, the affected area can be surgically removed, but if is has spread, the results are all too often deadly.

The best treatment for MRSA is Vancomycin. So the logical question is why not treat all patients with it. The answer is that it is a very strong antibiotics, and is very toxic. If it is not MRSA then the patient may become resistant to it and if then needed, it will not work. Plus it is toxic and should only be used when needed. A current problem is that is has been over used, and there are MRSA bacteria that have already become resistant to it. That means that if needed, it will not work, and may result in death to the patient.

In short, if you have an infection, see your doctor as soon as possible and be aware that if you do not get better in a few days return to him/her because you may have MRSA and may need a new treatment. Failing to do so, may be fatal.

About the Author: Dr. Jay B Stockman is a practicing doctor for, and a contributing expert for, CLE Contact Lenses.

Permanent Link:

Omega 3 Could Lower RA Risk In Women, Study

Grilled Cutlets and Fillets of Salmon and Cod
Grilled Cutlets...

Buy This at



Omega-3 rich foods could cut rheumatois arhritis risk in women, new research suggests. According to a new study published in the Annals of the Rheumatic Diseases, women who regularly eat fatty and lean fish can cut their risk for rheumatoid arthritis by more than half.

Daniela Di Giuseppe from the Karolinska Institutet's Division of Nutritional Epidemiology led a research team which analyzed the dietary intake of women (born between 1914 and 1948) whom had participated in the Swedish Mammogram Cohort Study.

The scientists analyzed the diets of 32,000 Swedish women via food frequency questionnaires that were completed in 1987 and 1997. In those questionnaires the women provided information about the quantity and frequency of 67 types of food consumed in 1987 and 96 types of food consumed in 1997. 

Di Guiseppe and her colleagues paid particular attention to the omega-3 fatty acid because it has been previously demonstrated to have beneficial effects on rheumatoid arthritis.

During a follow up period 205 women developed rheumatoid arthritis. The researchers noted a substantial difference in omega 3 consumprion when the compared the 20% whom ate the most omega-4 rich foods and those who consumed the least amounts.

They found that women who rarely ate foods containing omega 3 fatty acids tended to be smokers who rarely consumed alcohol or took aspirin.

DiGuiseppe and her colleagues noted that 27% of the women who developed RA consumed less than .21 g of omega 3 fatty acids per day compared to 20% of women included in the entire group who ate that amount of omega 3 FAs.

On the other hand women who consumed more than 0.21 g omega 3 FAs per day (0.21 g is equal to one serving of fatty fish or 4 servings of lean fish per week) were much less likely to develop RA. In fact women who consumed 0.21 grams of omega 3 FAs per week were 52% less likely to develop rheumatoid arthritis than women who ate less of these omega 3 rich foods in 1987 and 1996.

They also found that women who included at these healthy foods as part of their diet for at least ten years reduced their RA risk by 29% compared to women who ate less than one serving of these foods per week.

Fish that are rich in omega 3 fatty acids include

  • sardines
  • herring
  • mackeral
  • salmon
  • halibut
  • tuna

The study conducted by DiGuiseppe and her colleagues provides evidence that omega 3 can be helpful to people with RA. Omega 3 is known to have many health benefits such as reduced inflammation which is very important in terms of rheumatoid arthritis. Based on the results of their findings the researchers concluded: "The inverse association between fish consumption and [rheumatoid arthritis] can be attributed mainly to its content of long chain [omega] 3 PUFA."


19 My dear brothers, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry, 20 for man's anger does not bring about the righteous life that God desires. James 1:19-20

***Like us on Facebook!!!***

I'm living fit, healthy and happy(SM). Are you?


Article Source

Di Giuseppe D, Wallin A, Bottai M, Askling J, & Wolk A (2013). Long-term intake of dietary long-chain n-3 polyunsaturated fatty acids and risk of rheumatoid arthritis: a prospective cohort study of women. Annals of the rheumatic diseases PMID: 23940215


"Omega 3 Could Lower RA Risk In Women, Study" copyright © 2013 Living Fit, Healthy and Happy(SM). All Rights Reserved.


A Look At Roller Hockey

A Look At Roller Hockey

Submitted by: Maxine Schel

As it’s name implies, Roller Hockey is a combination sport that links hockey and skating together into one single activity. There are two types of Roller Hockey, including Hardball and Inline Hockey. While the two games involve different equipment, rules and types of skating, they are similar in that the action is fast paced and exciting.

An Inline Hockey competition, which is one form of Roller Hockey, is held in a rectangular rink, which measures twice as long as it is wide and must be as close to 200ft. x 100ft. as possible with the minimum size being 165ft. x 65ft. The rink’s surface can be constructed of wood, asphalt, plastic or cement. The setup is similar in style to that of ice hockey and features two goals and a center red line. The puck, however, is made of plastic. Each game of Inline Hockey features two teams, which can consist of up to 12 players. However, only five players from each team are allowed on the rink at any given time, including the goalie. As for referees, there must be two on the rink during play. A goal is scored after one of the players sends the puck into the opposing team’s net and it crosses the goal line. Each game consists of four quarters, each of which lasts for 12 minutes. At the conclusion of the game, a winning team is announced.

Hardball Hockey, the other form of Roller Hockey, is played with a ball rather than a puck. In addition, the stick used in Hardball Hockey is different in it’s design as opposed to Inline Hockey. Quite often referred to as a cane, it’s shape is reminiscent of the same. During a Hardball Hockey competition, two teams of five players attempt to get the ball into their opposing team’s goal. Each team is permitted to have up to 10 players, with a minimum of 6, but only five can be on the rink while a game is in play. Competitors are permitted to stop the ball with any part of their body except the hand, but it can only resume motion with the use of the playing stick. Hardball Hockey is played in two 25 minute intervals and upon expiration, a winning team is announced based on the one that has the highest number of goals.

Of both Roller Hockey variations, Inline is the most popular form in the United States. In fact, many have never even seen a game of Hardball Hockey. Regardless, both types continue to make Roller Hockey the worldwide popular sport that it is today.

About the Author: For more information about roller hockey, click the link to visit our website at . We have some great free articles and resources about roller hockey.

Permanent Link:

Sleep—The Forgotten Recovery Aid

Sleep—The Forgotten Recovery Aid

Submitted by: Alexio Miller

If you have been bitten by the weight training bug, sleep may be the last thing on your mind. You have probably devoured all reading materials that instruct you how to efficiently tear down muscle cells. In fact, you search for new methods for this form of constructive self-torture, don’t you? In fact, after a workout, perhaps you mentally chastise yourself thinking up ways you missed at better damaging the muscle fibers. What does not kill you makes you stronger, right? On the subject of supplementation you might even be one of those savants who can walk into any health food store and argue with the resident bodybuilder employee about whether arginine or leucine is better for protein synthesis. But do you invest in the one recovery aid that does not cost you a dime?

Supplementing your weight training with more sleep may be among the most underrated of strategies you can use to help you recover from those Central Nervous System (CNS) thrashing workouts that you insist on always doing. If you could invent a supplement in pill form that could improve exercise performance, repair and dissipate the effects of stress and fatigue, and improve the immune system you would make a million dollars overnight. How about getting a few more winks of sleep?

Sufficient Sleep Improves Exercise Performance

As we age, we tend to sleep less perhaps because the pineal gland in our brain produces less melatonin. The lack of sleep among seniors is seen as one of the contributing factors to muscle wasting (sarcopenia). It is also true that the pituitary gland produces less growth hormone as we age. Growth hormone is produced greatly when we sleep. Is this a chick or egg thing? Is it inevitable that we have to accept hormonal decreases as we go along or perhaps we just need to make ourselves get plenty of sleep?

If you’re twenty-something, the truth is you may have more in common with an octogenarian than you think if you are missing a lot of sleep. You will lose your competitive edge and may even lose muscle mass.

A financial creditor is not the only one you can be in debt to; you can also be in debt to your body by owing it a lot of sleep. This is appropriately called “sleep debt” and it is not simply a matter of catching up with a few more hours on the weekends. Sleep debt does not just go away. It accumulates over time and must be made up for. And just as it takes time to accumulate, it also takes time to pay it off. Getting an extra hour or two a night will gradually help this.

Some Sleep Facts: You Sleep in Complete Cycles Every Night

Everyone sleeps in 90 minute cycles. There are actually five parts to a cycle but let’s break it down to three:

• Simply speaking, you first have 65 minutes of normal sleep. This is also called deep sleep, non-REM (no rapid eye movement) or slow-wave sleep (SWS). There is a very heavy parasympathetic nervous system (healing) component to this stage of sleep. There is usually no dreaming during this stage.

• In the second stage you have 20 minutes of REM (rapid eye movement) sleep. This is when you dream. Also, the muscles seem to be paralyzed in REM sleep.

• In the last stage or third stage, there is again 5 minutes of non-REM sleep.

It has been studied that growth hormone is secreted during the first (heavy parasympathetic) stage during deep sleep. There is reciprocal relationship here; not only does more deep sleep produce higher levels of growth hormone but more growth hormone tends to induce longer and deeper stages of deep sleep.

Sleep Repairs the Effects of Stress

There is something called a “multiple sleep latency test” (MSLT). This basically shows that the sleepier you are (that is, the more you need sleep), the faster you will fall asleep. Subjects who are deprived of sleep over a period of time show growing signs of fatigue day by day. The more nights they go without quality sleep, the more fatigued they become. They become stressed and less alert. This condition can be gradually improved by putting someone under a regimen of 8 or more hours of sleep a night.

The more fatigue you have, the longer it will take to recover from a workout. In recovery there is something called dual factor theory. This states that there are two components present after a hard workout. Ones fitness level is increased as well as one’s fatigue level. The fatigue element can also be affected by emotional stresses and a lack of sleep. Too little sleep can lead to a state of exhaustion that may significantly slow down your progress.

Sleep Improves the Immune System

Overdosing on glutamine? Many bodybuilders ingest huge quantities of glutamine in order to enhance recovery. While there is some evidence to suggest that massive quantities boost the immune system after physiological trauma such as surgery or for burn patients, there is little evidence to prove that the usual weight trainer receives any increased benefit. Wounds heal faster with better sleep. Tests done with rats show that sleep deprivation decreases the white blood cell count. Longer sleep times result in higher white blood cell counts and thus a higher immune function. You may not want to chuck the glutamine right away but at least try sleeping more. The effects of plenty of deep healthy sleep along with adequate food and hydration may be enough for recovery.

Some Tips for a Better Night’s Sleep

• It’s best not to exercise less than 3 hours before bedtime. If you do, your heart rate during the first few hours of sleep will be higher than if you didn’t. Also, the harder you exercise the more non-REM or deep sleep you will require.

• Drink a glass of warm milk or tea before bedtime.

• Make the room as dark as you can or else wear one of those sleep masks that covers your eyes.

• Don’t eat just before bedtime. DO NOT take sleeping pills.

• If counting sheep doesn’t work, you may want to use a transistor radio. Set it at low volume and attach to your ears with earbuds. This “white noise” will drone on and on so you will drift off to sleep.

• If you have a busy schedule the next day, write down a to-do list before going to bed. This may give you some psychological peace of mind instead of lying in bed worrying and planning.


There are not all that many studies about the relationship between normal sleepers and exercise. Perhaps this is because research requires money and is an activity not usually engaged in unless there is some eventual result of monetary increase; there is not much profit is just telling someone to get more sleep.

Final note: Researchers tend to be more concerned about the effects of sleep disorders such as sleep apnea on exercise but everyone agrees that a full night’s sleep is good stuff. If you have persistent sleep problems, do not hesitate to consult with a knowledgeable health care professional.

About the Author: If you liked this article, you may also by interested in Football Weightlifting Workouts. Check out for more weight training information.

Permanent Link:

A Little Tired These Days? Try Supporting Those Adrenal Glands!

A Little Tired These Days? Try Supporting Those Adrenal Glands!

Submitted by: Misty Rae Cech, ND

Healthy adrenal glands…something we rarely think about, but our fast-paced lifestyles push these little organs to the limit. Overtaxed by stress, stimulants, sugar and a variety of habits, our body's energy control centers are easily maxed-out, resulting in fatigue, depression and even weight gain. In a holistic health, wellness and fitness program, awareness one's lifestyle and its effect on these important hormone regulators is worthy of attention.

The adrenal glands are each no bigger than a walnut and weigh less than a grape. They sit like a tiny pyramid on top of each kidney, their name 'ad' + 'renal' means 'over' or 'above' the 'kidney'. The glands are important control centers for regulation of many of the body's hormones, either secreting directly or controlling the release of cortisol and adrenaline, DHEA, estrogen, and testosterone, which are essential to ones health, vitality, and overall well-being. The adrenal hormones support and affect every tissue, organ, and gland in your body. Their primary purpose is to enable the body and mind to deal with various forms of stress including injury, disease, and other pressures. The adrenals largely determine the energy response of your body to every change in one's internal and external environment, in fact, every cell in your body responds to signals from the adrenals.

An estimated 75-80% of Westerners suffer from 'Adrenal fatigue' at some point in their lives. Adrenal fatigue is a described as a collection of signs and symptoms classically known as a "syndrome" that results when the adrenal glands function below the necessary level. Signs and symptoms may include severe fatigue, lightheadedness upon standing, depression and irritability, lack of sex drive, exhaustion and general malaise, loss of appetite, food cravings, and dark circles around the eyes. Most commonly associated with intense or prolonged stress, various other situations contribute to adrenal fatigue including life crisis, trauma, lifestyle, and chronic illness. Other factors that contribute to the depletion of adrenal health include certain lifestyle choices such as improper diet, substance abuse, too little or irregular sleep or rest and increased or other on-going life-style pressures.

One of the essential functions of your adrenal glands is to draw all your body's resources into "fight or flight" mode by increasing the production of adrenaline and various other hormones. When the adrenals are healthy one's ability to respond to situations appropriately is enhanced. This renewed freedom allows for a whole host of possibilities given a stressful situation. When healthy, your adrenals can instantly increase your heart rate and blood pressure, release energy stores for immediate use, sharpen your senses, slow digestion and various other secondary functions. This function is extremely important in emergency situations - poorly functioning, overtaxed adrenal glands can lessen your ability to deal effectively with crisis situations. Another aspect of healthy adrenals is the ability to endure long periods of physical exertion such as seen in marathon running, swimming, long distance cycling, and similarly, the day to day responsibilities of parenting. When supported by healthy adrenals, one's natural energy supply is balanced. It is your adrenal glands job to react to stress in a balanced manner so that one's response is appropriate to the situation and not injurious.

The hormones produced by the adrenal glands closely affect the utilization of carbohydrates and fats, the conversion of fats and proteins into energy, as well as the distribution of stored adipose (fatty tissue) on the body (especially around the waist), blood sugar regulation, and healthy cardiovascular and gastrointestinal (digestive and absorptive) function. Interestingly, at mid-life (menopause in women), the adrenal glands become the primary source for sex hormones circulating throughout the body in both genders. So in essence, overworked adrenal glands pretty much put a damper on your sex life – quashing your interest and putting a spare tire around your belly. Maybe their health is worth looking into!

The following are some natural suggestions for nourishing and rejuvenating adrenal health: We'll start with an easy one; an adequate intake of water. This is a must in all natural health, wellness and fitness programs as it helps keep the kidney flushed and cleanses the body so it has less toxins to deal with, hence less stress. I use the formula .6 x body weight = ounces of water per day for my clients. This is a number that should be moved towards over time. For example if weigh 150 pounds your daily water intake would be 90 ounces. .6 x 150 = 90 ounces. If you are currently drinking 40 ounces of water per day and your (ideal) daily ounce intake is 90 ounces, increase gently to your ideal ounces of water over the next month or two.

Next is peace and quite. Take 10 minutes of time to sit in silence at both the beginning and the end of each day. Find a quiet place in your home or outside near a tree or natural source of water. Sit in a comfortable position and gently follow the rhythm of your breath. Allow yourself this sacred quiet time each day as an opportunity to nourish and assimilate, ground and rejuvenate your energy. Adequate fresh air, deep breaths, and movement. Spend time in nature-walking along the ocean, at a park, on a well traveled trail. Take full deep breaths and inhale in the healing power of the natural world. Take time to look at the trees and flower as well as the sky and various birds and so on. Enjoy this time outside as healing and nourishing. All this will give your adrenal glands a break and let them build reserves for future needs.

As for dietary recommendations, decrease (or preferably eliminate) intake of processed sugars and increase intake of natural earth sugars from root vegetables such as yams, carrots, turnips, and beets. Processed sugars truly poison the body every time they are eaten and causing stress to the system. Sweets are a hard habit to break, but you'll notice a significant increase in balanced energy when you're able to reduce their intake. Next, ingest adequate amounts of essential fatty acids. Various sources include fish oils, evening primrose oil, borage oil, hemp oil, coconut oil, and flax oils. Research which sources are best for your needs. Essential fats are precursors to many hormones in the body and will support your overall well-being. Finally, do your best to cut out caffeine from all sources. Even green tea, which is wonderful for you in moderation, can upset sleep patterns and add pressure to an already stressful lifestyle. Coffee is high in other stimulant compounds which seem to truly aggravate those already in tense situations, and cola and so-called 'energy' drinks may be the worst contributors to adrenal fatigue of all with their combination of processed sugars and refined caffeine.

As for some soothing treatments, taking time for baths using Epsom salts or apple cider vinegar (a tablespoon of either is sufficient) will help to pull out fatigue and 'acidity' from the your mind and body. Light a candle and read a book or simply soak in the warm water imaging your worries and stress washing away as you renew, strengthen, and 'purify' your energy. Consider adding a few drops of pure Lavender essential oil to your bath and allow the relaxing aroma to help you relax and refresh. A favorite essential oil bath blend: 4 drops Lavender essential oil, 1 drop Rose essential oil. Rose oil is often used for the decreasing stress and depression, while Lavender has a calming and mood lifting effect.

The following essential oil blend used directly over the adrenals first thing in the morning and then again in the (early) evening can help to nourish, strengthen, and rejuvenate the adrenals. This is described in Advanced Aromatherapy, by Dr. Kurt Schnaubelt, one of America's leading medical aromatherapists. In a 30 ml (one ounce blue cobalt or amber glass bottle) add Black Spruce 2 ml, Pine essential oil 1 ml, Cedarwood essential oil 1 ml, and fill the remainder of the bottle with Hazelnut carrier oil (unless allergic to nuts-then choose another appropriate carrier oil). Use about 1 ml (20-30 drops) at a time and rub into the adrenal area at the bottom of your ribs on your back.

Finally, get some real deep sleep. The two hours before midnight is consider essential time for sleep for rejuvenating sleep. Start consciously moving your bedtime towards the bewitching hour of 10 pm and notice the shift in health. A couple of drops of Lavender essential oil on your pillow can help with sleep, as been show in many studies. If you need, try an herbal formula to help you rest, or a small dose of melatonin. Try finishing your last meal as early as possible, too, as going to bed on a full stomach lessens the quality of rest.

Your adrenal glands are a crucial part of your health and a positive outlook and approach to your life. By considering these few lifestyle factors and natural remedies, you can significantly improve your adrenal gland health, and perhaps remove yourself from the majority of the Adrenal Fatigue statistic!

About the Author: Misty Rae Cech has been involved in natural wellness for most of her life, recently receiving degrees in Naturopathy, Herbology and Iridology. She is the owner of and

Permanent Link: