If you look at recent history, people are starting to sleep less and less. Less that 100 years ago, people slept 9 hours a night on average; now they’re getting less than 7 hours. We have so many modern conveniences that are supposed to save us time, but really they just give us more to do. Before you accept not sleeping enough as an inevitable way of life, consider the harmful effects sleep deprivation could be having on your body.
Physical effects
Most people are aware of the obvious short terms effects of sleep deprivation including exhaustion, fatigue, and a general lack of energy, but they’re less aware of some of the more serious physical consequences from not sleeping. Sleep not only recharges and repairs our brains, it also repairs our bodies. Here are some other problems that can arise from not sleeping enough:
* Inability to properly process glucose. This can lead to high blood sugar levels and other symptoms of type II diabetes. This also causes glucose to be stored as fat, which can lead to weight gain
* Increased symptoms of aging
* Core body temperature is lowered, which can impair proper functioning.
* Less consistent heart beat.
Mental effects
All day long, no matter what you’re doing, your brain is working. It’s spending time inputting processing, and outputting information. Even if you don’t think you get much done during the day, your brain does a lot of work. That’s why it’s important that it has time to rest and recharge. Here are just a few of the detrimental effects of sleep deprivation.
* Less control over speech; exhibited through slurring, stuttering, speaking in monotone, and choosing repetitive words and clichés. Scientists assume this occurs because the speech center of the brain actually shuts down and another, less capable part, must take over.
* While short term memory may be improved, there is a decreased ability to access older memories and convert long term to short term memory. It is almost impossible to learn a new skill.
* Decreased creativity, especially when it comes to problem solving. Sleep deprived people tend to be slower and less accurate when solving problems.
* Hallucinations and even temporary insanity can occur from a lack of REM sleep.
* Decreased judgment abilities and reaction time. Sleep deprivation is comparable to alcohol intoxication when it comes to driving ability.
Emotional effects
While we tend to focus on the physical and mental symptoms of sleep deprivation, there are also significant emotional symptoms as well. Emotional difficulties can take a severe toll on our personal relationships and safety. Some emotional problems associated with sleep deprivation are:
* Increased emotional stress and anxiety.
* A more pessimistic attitude.
* Extreme sadness and even depression.
* Extreme anger. Sleep deprivation has actually been indicated to be one of the major causes of road rage.
It’s important to remember that not everyone needs the same amount of sleep. You should try to get enough sleep to make yourself feel rested; this may mean getting more than 8 hours. If you’re getting a lot of sleep and not feeling rested, you may have a sleep disorder, such as sleep apnea, and should see a doctor. While it may be difficult to fit a good night’s sleep into your schedule, it will not only make you feel better, it will also make you more efficient in the time you spend awake.
Filed under Sleep by on Oct 19th, 2010. 
As we get older, we tend to forget things more and more. Sure, you don’t really need to remember the name of your third grade teacher, but it would be nice to know where you left your keys. If you feel like your memory is slipping away from you, here are a few tips to help you remember.
Prevention is the best cure. If you’re starting to forget things, you can take simple steps to improve your brain help. This can not only help you remember things, but also keep your from losing more information.
* Give your brain a workout. Your brain is just like your body; to work properly, it needs regular exercise. Take a short time every day to do a cross-word puzzle, play a quick game of sudoku, or learn a new skill. It only takes a few minutes, but it will make a world of difference.
* Stay in shape. Your brain is an organ just like any other. If you keep yourself in good physical condition, it will help improve brain function. You don’t need tons of exercise, a daily walk is enough.
* Reduce your stress. Stress causes our bodies to produce more cortisol which has been shown to impair your ability to remember. Relax by taking baths or trying yoga. You should also get plenty of rest; sleep deprivation also increases cortisol levels.
* Get emotional. Hiding or obscuring your emotions takes constant mental energy. If you express what you’re feeling, you have more brain power available to devote to memory.
* Believe in yourself. If you doubt the fact you’ll remember something, you’re more likely to forget it. Instead of immediately thinking that you’re going to forget something, have confidence that you’ll remember it.
These actions can help improve your overall memory capabilities, but what about remembering things your need to know now? Here are a few techniques you can use to keep yourself from forgetting specific things.
* Pay attention. Most memory problems are caused by not paying attention in the first place. Make a conscious effort to get information into your head. Instead of just throwing your keys down, tell yourself “I put my keys on the kitchen counter” as you do it.
* Make up a song. Close to 15 years ago, my teacher made us memorize all the Presidents of the United States by singing their names to the tune of “Ten Little Indians”. To this day, I can still recite every one. Try putting things you need to remember to, like phone numbers to a tune you already know. You’ll find it will make things a lot easier to remember.
* Connect what you don’t know to stuff you do. For example, use your body to remember lists. Associate the first item to your feet (I’m kicking my way through laundry detergent), then the next item to your knee (cantaloupe is shaped like my knee) and work your way up the body. Another method of this is by using the first letters of things you need to remember to make a word or sentence. For example: My Very Easy Method Just Speeds Up Naming Planets helps us remember Mercury Venus Earth Mars Jupiter Saturn Uranus Neptune Pluto.
* Write a story. Find a way to connect things you need to remember in your head. You can come up with a funny story, or just make a picture in your head involving what you need to remember. Remember, the more creative you are, the better you’ll remember.
Filed under Mind by on Sep 25th, 2010.
You’ve probably heard a lot about antioxidants lately: in the newspaper, in magazines, and on T.V. While many supplements and nutrients have been talked about for as long as you can probably remember, antioxidants are a more recent topic. Don’t let this fool you into thinking they’re any less important. Antioxidants are a vital part of staying young and healthy. But why are they so important?
First of all, we need to know what an antioxidant is. During normal processes, molecules called free radicals are produced in the body. These are basically unstable atoms or molecules that desperately want to become stable. They do this by stealing electrons from healthy cells, making them unstable and less healthy. Antioxidants reverse this reaction, helping to keep the cells of our body healthy and functioning properly.
One of the most talked about effects of antioxidants is their anti aging properties. As we age, we constantly copy our cells to replace them when they die. Errors in copying occur and build up to form the aging process. Free radicals can also interfere and have been shown to promote wrinkles, memory problems, weakness of the immune system, and reduced elasticity of tissue; all of which are associated with the aging process. We can’t completely stop aging, but proper amounts of antioxidants can slow the process considerably.
Damage caused by these free radicals is also considered to be a cause of certain cancers. Getting more antioxidants can reduce our risk for certain types of cancer, including cancer of the: stomach, prostate, colon, breast, bladder esophagus, pancreas, and possibly many more. Besides cancer, antioxidants have been shown to help prevent other serious problems, such as: cardiovascular diseases, stroke, rheumatoid arthritis, Alzheimer’s, Parkinson’s and vision problems. It is likely that antioxidants can help prevent other diseases and disorders, but their full effects simply haven’t been studied yet.
Antioxidants prevent the oxidation of bad cholesterol. When this type of cholesterol oxidizes, it can attach to the walls of blood vessels causing heart disease. This increases the risk for heart attack and stroke. Oxidized cholesterol also contributes to the hardening of blood vessel walls increasing the risk of high blood pressure. Antioxidants can help keep your heart and the rest of your circulatory system healthy.
Another great benefit of antioxidants is that they help boost the immune system. If you get sufficient levels of antioxidants, you’re not only less likely to get sick; it’s also easier for you to fight off diseases you may get. Along these lines, antioxidants can also help you heal faster when you have an injury; large or small.
So what are you waiting for? Today is the best day to start eating right or taking supplements to get more of these wonderfully healthy antioxidants.
Filed under Diet Supplements by on Aug 20th, 2010.
Mushroom Omelette
1 cup of trimmed and sliced mushrooms
8 large eggs
2 oz grated Gruyere cheese or Swiss cheese
2 tablespoons butter
Fresh parsley to garnish
Salt and pepper to taste
Add one tablespoon butter to a non-stick frying pan and add the mushrooms. Sautee over low heat for approximately 5 minutes, remove mushrooms from pan and set aside. Add a little more butter to the pan and add one quarter of beaten egg mixture, lift the edges of the omelette so the egg can run under and set. Once the omelette is almost set add one quarter of the cooked mushrooms and sprinkle with a little bit of the cheese. Fold the omelette over and gently place on the serving plate. Repeat 3 more times with remaining ingredients.
Serves 4
*Low GI, Low Carb, Sommersize plan
Filed under Vegetarian by on Aug 18th, 2010.
Most people have heard of yoga, but many aren’t aware of its great benefits. Yoga is a method of posing and deep breathing that can improve strength, flexibility, stamina, and relieve stress. If you’ve ever thought about trying yoga, now is a great time to start.
The first thing you need to do is figure out what type of yoga you want to try. This may seem simple, but there are 40 different types of yoga to choose from. Each one has its own benefits, strengths, and requirements. Which one is best for you will depend on your current physical fitness level, what you’re looking to accomplish in yoga, and your own personal preferences. If you plan to take classes, you should check to see what types are available in your area before you choose.
While you can find tapes and books that teach you various yoga poses and techniques, you will get the most benefit from attending a class. A qualified instructor will be able to tell you if you’re doing everything properly; doing the poses correctly will give you the biggest benefit. One thing you should be aware of that many people may be uncomfortable with, is touching. Your instructor may move you around if you’re posing incorrectly, or massage you for further relaxation. If this is a big problem for you, then you may want to learn through a different method.
When you go to a class, you should be prepared. Remember to wear loose clothing that you can move around in. If you’re unsure of what will go on in a class, look up your type of yoga online or ask someone who has been to a class before. When you show up, be sure to inform the instructor that you’re new so they can provide you with extra help, and don’t be afraid to ask questions during the class. If you find you like the techniques used in the class, you should make it a point to come regularly to experience the full benefit.
While you may want to try yoga as a physical fitness regime, you may also be interested in its other aspects. Yoga is more than just posing and deep breathing; it is a belief system that involves all aspects of life. If you find your classes beneficial, you should do more research into this fascinating subject.
Filed under Exercise by on Aug 16th, 2010.