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Dr. David Alan Rss

How Lack of Sleep Impacts Your Health & Your Waistline

Posted by : DrDivad | In : Health

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Understand Your Lack of Sleep Impacts Your Health & Your Waistline

Your circadian rhythm aligns your physiology with your environment. For most of you, your body clock is “set” to sleep at night and stay awake during daylight hours.

If you deprive yourself of sleep, or switch your waking/sleeping rhythm due to shift work, for example, you send conflicting signals to your body.

Too little sleep impacts your levels of thyroid and stress hormones, which in turn can affect your memory, immune system, heart and metabolism, and much more. Over time, lack of sleep can lead to:

  • High blood sugar levels and an increased risk of diabetes — Sleep-deprived subjects tend to eat more sweet and starchy foods rather than vegetables and dairy products. Researchers suspect these cravings stem from the fact that your brain is fueled by glucose (blood sugar); therefore, when lack of sleep occurs, your brain searches for carbohydrates.In short, sleep deprivation puts your body into a pre-diabetic state, and makes you feel hungry, even if you’ve already eaten.
  • Weight gain — When you are sleep deprived, your body decreases production of leptin, the hormone that tells your brain there is no need for more food. At the same time it increases levels of ghrelin, a hormone that triggers hunger.
  • Accelerated aging
  • Hypertension (high blood pressure) Depression
  • Increased risk of cancer by altering the balance of hormones in your body. (Tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions)

A number of studies indicate shift workers face a higher risk of heart disease — possibly due to the metabolic effects of working and sleeping unusual hours.

In the latest study published in the journal Sleep, your risk of heart disease and stroke are also significantly increased if you sleep fewer, than seven hours per day:

Can You Really Make Up For Lost Sleep?

The second Sleep study mentioned above found that by sleeping in, say on a Saturday, you can relieve some of the symptoms of sleep deprivation.

According to David Dinges, head of the sleep and chronobiology unit at the University of Pennsylvania School of Medicine,
“An additional hour or two of sleep in the morning after a period of chronic partial sleep loss has genuine benefits for continued recovery of behavioral alertness.”

However, for most people who don’t sleep well, it has become a lifestyle pattern, and sleeping in on the weekends is not going to undo the damage being done.

A chronic lack of high-quality sleep simply cannot be recovered. You may feel rested and mentally sharper after sleeping in, but the mental benefit is temporary, while the graver health hazards are compounding.

Remember, your body does most of its repairs during sleep, so not getting enough of it can impair your immune system, leaving you less able to fight off diseases of ALL kinds.

According to Dr. Dinges,
“Loss of sleep insidiously affects sustained attention, cognitive speed and accuracy, working memory, reaction time, and overall behavioral capability, often without the sleep-deprived person being aware of the deficits.

Likewise, chronic disease states such as heart disease and diabetes take time to develop, and are therefore also influenced, long-term, by your sleeping habits over time.

What is the ideal amount of sleep?

Studies suggest that healthy adults have a basal sleep need of seven to eight hours each night, corresponding nicely with the research findings just discussed.

But your individual sleep requirement may be anywhere between six and nine hours of sleep a night.
Your best bet is to listen to your body!

If you still feel tired when the alarm goes off, you probably aren’t getting sufficient sleep.

It’s best to observe how you feel immediately upon awakening rather than after you’re up and moving around. Those first few moments of wakefulness, before your mind fully kicks into gear, are a better measure of how your body is feeling.

How to Improve Your Sleep

First of all, if you’re staying up late watching TV, surfing the Web, or working, it’s time to set some limits. Determine a set bedtime for yourself, just as you do for your children, and avoid watching TV or using electronics for about an hour prior to going to bed. It is too stimulating to your brain, making it more difficult to “shut down” and fall asleep.

Instead, try spending this wind-down time doing something that soothes and relaxes your mind. You may want to spend time journaling, meditating, sipping herbal tea, washing your face, or reading a calming or spiritual book.

More tips for getting good quality sleep…

  • Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.
  • Eat a high-protein snack several hours before bed. This can provide the L-tryptophan need to produce melatonin and serotonin.
  • Keep the temperature in your bedroom below 70 degrees F.

If you’re even slightly sleep deprived I encourage you to implement some of these tips tonight, as high-quality sleep is one of the most important factors in your health and quality of life.

For additional information on Sleep and Weight Loss go to http://www.CoachCarlaWeightLoss.com

Sources:

Dr. David Alan Hackbart
The Daily Telegraph August 3, 2010
Physorg August 1, 2010
U.S. News & World Report August 4, 2010
Sleep 2010;33(8):1037-1042
Sleep 2010;33(8):1013-1026

A Daily Lack Of Sleep Can Make You Sick, Obese and Old Before Your Time

Posted by : DrDivad | In : Health

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People who sleep fewer than seven hours a day, including naps, have an increased risk for cardiovascular disease, obesity, accelerated aging and cancer according to a new study.

Sleeping fewer than 5 hours a day more than doubles your chances of being diagnosed with angina, coronary heart disease, heart attack or stroke.  And sleeping more than nine hours also increases your risk of cardiovascular disease.

The Daily Telegraph reports:
“The most at-risk group was adults under 60 years of age who slept five hours or less a night. They increased their risk of developing cardiovascular disease more than 3 fold … Women who skimped on sleep … were more than 2 1/2  times as likely to develop cardiovascular disease.”

In related news, researchers have also found that sleeping in after a few days of missed sleep can help restore your health after missed sleep, nearly erasing any lingering sense of fatigue and mental fuzziness.

How much recovery sleep you need to feel recharged depends on how much sleep you’ve lost.
In the study, volunteers deprived of about three hours of sleep a night for five nights felt nearly, but not quite, back to normal after ten hours of sleep.

To help you get the optimal amount of sleep each night, U.S. News & World Report suggests:
“Try removing all electronic media devices – BlackBerry, TV, computer – from your bedroom. These distractions … are a prime reason many of us turn out the lights an hour or two later than we originally intended.”

According to this year’s “Sleep in America Poll” by The National Sleep Foundation, the majority of Americans are not getting enough shut-eye. Only about four in 10 respondents reported getting a good night’s sleep every night, or almost every night, of the week.

Despite it being so common as to be considered “normal” by many, lack of sound sleep excerpts a heavy toll on your health, both mentally and physically.

Eczema 101 – Effective Natural Cures For Eczema

Posted by : DrDivad | In : Skincare

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Do you suffer from eczema? Do you wish you didn’t have to go through with all those annoying symptoms that just flare up when you least expect them? I can definitely feel you pain and the terror you have to put up with and I want to tell you that you are not alone. About 1 out of every 10 children suffer from eczema at some time or the other. Should you give up on trying to eliminate your eczema? Absolutely not and you will soon learn of some natural cures for eczema that will help you to banish your condition for good.

Precautionary Measures To take

Prior to using an eczema treatment on the skin , you need to take some specific measures to avoid having eczema flareups in the first place. First thing, you should NEVER attempt to scratch your skin. Doing this will only be adding insult to injury as you will be introducing external bacteria and dirt that will make the area more inflamed. The next thing you need to do is to ensure that you moisturize as often as possible so that your skin does not get too dry.

Now For Your Natural Cures For Eczema:

1. Cocoa Butter – This is very soothing for your eczema. Not only does it make your skin look glowing and beautiful but it also helps to prevent it from drying out as well.

2. Raw Honey – Get a small amount of raw honey and apply it to the affected areas and let it remain for about 10 minutes after which you can rinse well with cold water.

3. Emu Oil – This is also a common remedy used to treat eczema. It is made from the Emu Bird can can be used to treat eczema regardless of your age or gender. You will need to apply this twice per day for it to be very effective.

4. Camphor and Sandalwood – With these two, you will have to prepare a mixture/paste. About 1 tsp of each should be enough. Just mix them together and apply the paste to the affected areas.

If you have eczema, then the above natural cures for eczema should help you to get your condition under control. It is also very important that you act now otherwise you rick the chance of having your symptoms getting more complicated as the days go by.

Want a fatloss then choose cross training

Posted by : DrDivad | In : Fitness

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Suresh Nigam, chairman of MetJet, one of the leading trainers of figure  ironware engineers in India, not only practices yoga, which is the Best workout routines but preaches it at his 35 centers with the help of Online workout videos as well as with Ipod workouts.

So what is it and how does it work.

At the heart of it is something which translates as the blockage of mind modification .  We get distracted whenever we hear some music  . We must stay aware and witting but not get distracted from our goal .

How then does yoga, an ancient, essentially private activity, help in the work environment?

Suresh believes that the collective is an entity just as much as an mortal is. If individuals are happy, calm and alert then the collective cognisance is harmonious and dynamic and will reach better results. If people are tense and unhappy it will ruminate in their productiveness.

At MetJet all managers and employees are sent to the Yoga Institute at Santa Cruz (in Mumbai) which was founded in 1989. There people are shown a path, how to control your mind and not to run afterwards sensual pleasures. You learn not to run away from your responsibilities.

The root cause of these afflictions is ignorance. That leads to a grandiose mother wit of self-importance and err. We love and hate in extremes. By getting up and finding out what is happening we reduce stress. Once you are aware of what is going on you have won half the battle.

With the help of yoga, it reduces the straining and stress that occurs to the business people while working. It helps in reducing heart related problems and makes you lenient through out the day. For the business class people, yoga is very much important for making them work in an effective manner. Yoga provides lot of concentration as well the volume that is required for the full day work.

Do It Yourself Flu Shots – Should Be Dead On Arrival

Posted by : DrDivad | In : Health

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DIY flu shots should be DOA

There’s no such thing as a safe and effective flu shot… but that hasn’t stopped researchers from trying to find new ways to give it to more people just the same.

Now, they’re working on poison in a patch — a flu shot you can slap on yourself, no doctor or nurse necessary.

I can picture the public service announcements now: GO STICK YOURSELF!

Instead of the usual hypodermic needle, the flu patch described in Clinical and Vaccine Immunology is delivered via 100 tiny microneedles that dissolve as the vaccine enters your body.

In a study on mice, researchers say their new patch gave the rodents flu “immunity” on par with — or better than — the traditional vaccine injection.

Talk about setting the bar low — the flu shot itself is only barely effective in the best of times, and completely ineffective the rest of the time.

I wouldn’t brag about matching that.

The researchers say their do-it-yourself vaccinations will bring the shot to more people by doing away with the worst part of the experience: the needle.

But who are they kidding? The worst part of the shot isn’t the sting of the needle — it’s what’s inside it, because these vaccinations can leave you in a world of hurt whether you feel that prick or not.

Ordinary flu shots come with a risk of fever, rash, hives and seizures. What’s more, most of them contain the dangerous toxin mercury.

If that’s not bad enough, all you need to do is look at what happened during last year’s mass public health experiment: Patients given the swine flu vaccine passed out, got sick and even dropped dead.

And in addition to all the usual flu shot risks, the new patch comes with a bonus: The microneedles are made of polymer polyvinylpyrrolidone, or PVP. An allergic reaction to PVP can lead to anaphylactic shock.

So whether it’s delivered in a needle, patch, bubble gum or kick to the head, do yourself a favor — and skip the vaccine.

Tearing the patch to pieces,

William Campbell Douglass II, M.D.