If you want to lose weight, experts say you need to get enough sleep. Specifically, researchers have reported that women who sleep 5 hours or less per night generally weigh more than women who sleep 7 hours per night.
These findings, presented at the 2006 American Thoracic Society International Conference, showed that women who slept 5 hours per night were 32% more likely to experience major weight gain (an increase of 33 pounds or more) and 15% more likely to become obese over the course of the 16-year study, compared to those who slept 7 hours a night.
Dropping a few pounds is just a matter of eating less and exercising more, right? Wrong. You’ll shed more weight if you add these two steps to the formula:
Chill out and turn in early. That’s right. A recent study found that ‘curbing stress and getting plenty of sleep’ could boost weight-loss success.
How Much Sleep Do I Need?
Anywhere between 6 and 8 hours is the magic number for most of us, though some people happily run on less. Sleep studies go on constantly but often have contradictory results. In one, people who routinely slept 7 hours had lower mortality rates than those who slept more than 7 hours — or less than 7. Other studies suggest 6 hours are better. Some interesting research suggests sleeping longer than 8 hours a night can be life shortening — maybe you really can get too much of a good thing. Scientists are also concerned about sleep habits because there are strong correlations between how long you sleep and your risk for obesity and heart disease.
Relax, Sleep, and Lose
Researchers put 432 obese adults on a standard eat-less/exercise-more weight-loss plan for 6 months. Although most folks lost weight, those with lower stress levels at the start of the study lost a lot more than their anxious counterparts did. Sleep also impacted the amount of weight lost. People who snoozed at least 6 – but not more than 8 — hours a night were more likely to achieve the study’s pre-established goal of at least 10 pounds, compared to those who got less or more shut-eye. Study participants with the most stress and sleep difficulties were 50 percent less likely than the mellow, well-rested dieters to reach the study’s 10-pound goal.
How It Works
How do stress and poor sleep mess with weight loss? Chronic stress boosts levels of feel-hungry hormones, which leads many people to reach for caloric comfort foods to ease their anxiety. Many of those foods are not only higher in waist-padding sugar and fat, they’re also addictive, so the more you eat, the more you crave. Lack of sleep can interfere with your metabolism, cranking up your appetite while making you too weary to exercise.
So make sure you live a little stress free life and take a sound sleep and of course enough sleep to keep you healthy and smart.
]]>
Research shows there is a lot you can do to avoid those worrisome forgetful moments.
Everyone is forgetful, but as we age, we start to feel like our brains are slowing down a bit—and that can be the most frustrating thing in the world. Luckily, research shows there is a lot you can do to avoid those “senior moments.” Whether it’s relaxation or adding certain foods to your diet, read on for some techniques worth trying.
1. Chill Out
The brain remembers better when it’s relaxed, say researchers, so take a few minutes each day to breathe deeply or meditate. “The positive of meditation is you have focused concentration and relaxation taking place at the same time, “Researchers believe those things are good because they’re developing new connections for your brain cells.”
2. Focus on the Future
People who regularly made plans and looked forward to upcoming events had a 50 percent reduced risk of Alzheimer’s disease, according to a recent study. But don’t worry if your calendar isn’t overflowing with life-changing events. Something as simple as setting a goal to have a weekly coffee date with a friend (and keeping it) will do. “Psychologically it keeps us motivated,” “There’s evidence that people who have a purpose in life or who are working on long-or short-term goals appear to do better.” In other words, keep your brain looking forward.
3. Go for a Walk
Mildly elevated glucose levels (even if you don’t have diabetes) can harm the area of the brain that helps you form memories, say Columbia University researchers. Experts agree that physical activity can help get blood glucose down to normal levels. In fact, the strongest evidence is regarding the effect of physical activity on the brain. “When we exercise, we release chemicals that are good for your brain. It’s like a mini fountain of youth in our brain, and the only way we can get it is exercise.” In other words, when we take care of our heart, we take care of our brain.
4. Snack on Berries
Blueberries have compounds called anthocyanins that help communication between brain cells and appear to improve memory .In general, the darker the fruit or vegetable, the better. She adds, “It’s a healthy, well-rounded diet, especially one that mimics a Mediterranean diet, and that’s fish, lots of fruits and vegetables, and red wine, everyone likes the red wine part.”
5. Learn Something New
Take a Spanish class online, join a knitting club, or learn to play poker. A UC Irvine study found that mental stimulation limits the debilitating effects of aging on memory and the mind. But the best thing for our brain is when we combine learning something new with physical activity. “It should be something like dancing, or coaching a sport. Or go learn golf with your girlfriends. That sort of thing is even better for our brain than, say, a crossword puzzle.”
]]>
Vitamin C is a water-soluble vitamin. This means that it can be dissolved in water. Water-soluble vitamins are carried throughout the body in the bloodstream. They are, for the most part, not stored in the body. The body uses what it needs and the rest is passed in the urine.
Vitamin C is essential for the manufacturing of collagen, that are necessary for tissue repair. It is needed for metabolism of phenylalanine, tyrosine, folic acid, iron. Vitamin C is a water-soluble vitamin needed for the growth and repair of tissues in all parts of the body. Vitamin C is essential for the healing of wounds, and for the repair and maintenance of cartilage, bones, and teeth.
Functions and benefits of Vitamin C
Vitamin C has a number of important functions and benefits. For example it:
· It help improve male fertility
· Reduce toxic effect of alcohol and drugs
· Reduce symptoms of arthritis, skin ulcers, allergic reactions
· It also helps produce anti-stress hormones
Help in production of red blood cells
Recommended Dosage for Vitamin C
·For adults, the usual dose of Vitamin C is 60 mg.
·For Pregnant women, the usual dose is 70 mg.
What food source is the nutrient found in?
The best sources of vitamin C are fruits and vegetables . Citrus fruits such as:
* oranges
* orange juice
* grapefruit
* and tangerines
* melons
* kiwi
* strawberries
Vegetables such as:
* broccoli
* sweet green and red peppers
* potatoes (with skin)
* tomatoes
* brussels sprouts
Cabbage and many dark green leafy vegetables are all good sources of vitamin C. Vitamin C can be easily lost in foods when they are cooked or handled improperly.
Fresh and frozen fruits and vegetables are the best choices for getting vitamin C. Canned vegetables lose vitamin C during processing. If the canning water is thrown out, even more is lost. Freezing has little effect on Vitamin C. Cooking vegetables too long at high heats, for example boiling, can destroy vitamin C.
Most of the vitamin C is left in the cooking water, which is usually thrown away. Cutting and slicing fruits and vegetables leaves a greater surface exposed to air and light, which will also destroy vitamin C. Raw fruits and vegetables should be eaten shortly after they were cut. They should be cooked only for a short time in a small amount of water or by steaming. Aging and leaving fruits and vegetables at room temperature too long can also destroy vitamin C.
How does the nutrient affect the body?
Vitamin C is important to many body functions. It helps the body:
* build and maintain collagen, which are fibers that make up the tissue between tendons, ligaments, bones, and cartilage.
* maintain healthy bones, teeth, gums, red blood cells, and blood vessels .
* heal wounds, bruises, and fractures.
* absorb iron from plant food sources .
* protect from infection by keeping the immune system healthy.
* reduce some of the risk of certain chronic diseases by acting as an antioxidant.
Antioxidants help the body fight the effects of free radicals, which can damage the body.
Deficiency Symptoms of Vitamin C
· Beneath the skin
Swollen or painful joints
· Nosebleeds
· Splitting hair
Gingivitis (inflammation of the gums)
· Bleeding gums
· Depression
Low Quantity Semen
Impaired wound healing
· Tiredness
Information
Vitamin C has a long history. It was used as a cure for scurvy. Scurvy is a disease that causes open sores in the mouth , loosening of teeth, and soft gums. In the 1700s, it was discovered that sailors who often consumed lime juice did not get scurvy. Sailors who did not consume lime juice had a 50 percent chance of dying from scurvy. It was not until 200 years later that vitamin C was found to prevent the disease.
Severe deficiency, going for a very long time without vitamin C, can lead to scurvy.
Severe deficiency and scurvy are rare in the United States. Poor vitamin C intake is more common. Alcohol intake, stress, smoking, poor intake of fruits and vegetables, and chronic illness can contribute to vitamin C deficiency . Signs of deficiency include:
* inflamed gums.
* slow wound healing.
* stomach disorders.
* reduced resistance to colds and infections.
* skin problems .
Large doses of vitamin C can cause stomach upset, diarrhea, or kidney stones . The upper levels for vitamin C is 2,000 milligrams (mg) per day for adults. People should not routinely go above the set upper levels for vitamins and minerals . An upper level is not the recommended amount to take. It is the maximum amount of a vitamin or mineral that is likely to cause no health risks. Some scientists think not enough is known about mega dosing, or taking extremely high doses of vitamins, to claim that it has health benefits. There is debate if mega doses of antioxidants, such as vitamin C, can help decrease the risk for chronic diseases. Much of the current information is conflicting, therefore, more research is needed.
The recommended dietary allowances , or RDAs, for vitamin C were recently increased. Levels were increased to provide maximum health benefits. Levels were raised from 60 mg daily to 75 mg per day for women and 90 mg per day for men. Smokers are advised to take an extra 35 mg daily. This is because smoking depletes the body of some vitamin C. Pregnant and nursing women need slightly more, too. Many people do not get enough vitamin C. Thirty-nine percent of men and 43 percent of women fall short of the recommended amount.
Because vitamin C cannot be stored in the body; it is important to eat foods high in vitamin C. Eating a well-balanced diet, including at least five servings of fruit and vegetables every day, should provide all the body needs.
]]>
If you want a quick fix for flagging energy levels there’s no better Snack than a banana. Containing three natural sugars – sucrose, fructose and glucose – Combined with fiber, a banana gives an instant, sustained and substantial boost of energy.
Research has proved that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes. But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions making it a must to add to your daily diet.
Anemia: High in iron, bananas can stimulate the production of Hemoglobin in the blood and so helps in cases of anemia.
Blood ! Pressure: This unique tropical fruit is extremely high in potassium diet low in salt, making it the perfect food for helping to beat blood pressure.
So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.
Brain Power: 200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.
Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.
Depression: According to a recent survey undertaken by MIND amongst pe! ople suffering from depression, many felt much better after eating a banana.
This is because bananas contain trypotophan, a type of protein that the body converts into serotonin known to make you relax, improve your mood and generally make you feel happier.
Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.
Heartburn: Bananas have a natural antacid effect in the body so if you suffer from heart-burn, try eating a banana for soothing relief.
Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.
Mosquito bite! s: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it
amazingly successful at reducing swelling and irritation.
Nerves: Bananas are high in B vitamins that help calm the nervous system.
Overweight and pressure at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods such as bananas every two hours to keep levels steady.
PMS: Forget the pill! Let’s eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.
Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw
fruit that can be eaten without distress in over-chroniculcer cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.
Temperature control: Many other cultures see bananas as a ‘cooling’ Fruit that can lower both the physical and emotional temperature of Expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.
Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhance! r, trypotophan.
Smoking: Bananas can also help people trying to give up smoking, as the high levels of Vitamin C, A1, B6, B12 they contain, as well as the
potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.
Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body’s water-balance. When we are stressed, our metabolic rate rises, there by reducing our potassium levels. These can be re-balanced with the help of a high-potassium banana snack.
Strokes: According to research in ‘The New England Journal of Medicine’eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%! Warts: Those keen on natural alternatives swear that, if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!
So you see a banana really is a natural remedy for many ills. When you compare it to an apple,it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around.
]]>
Asthma is a chronic lung condition in which inflammation of the airways or bronchi, affects the way air enters and leaves the lungs, disrupting breathing. It is the most troublesome of the respiratory diseases.
Following are the major asthma symptoms:
- Congested chest
- Cough
- Inflammation in chest
- Breathing with sound of a whistle
- Thick mucus formation
- Choked lungs
- Improper breathing
Don’t for Asthma
- Avoid perfumes, deodorants, aftershaves and air fresheners as these can exacerbate the bronchial asthma problem.
- Fish and other seafoods are also a major cause of asthma. Check whether your asthma is due to any marine product. If yes, then avoid that food entirely.
- Do not eat fried and spicy foods.
- Try to avoid curds and buttermilk, as they take long to digest.
- Avoid fruits with high sugar content such as bananas, guavas, apples, etc.
- Do not smoke as for an asthmatic patient, smoking is almost like sounding the death-knell.
- Do not eat foods that are difficult to digest. These include animal products, milk products and pulses.
Studies have shown that while medication is one of the most effective asthma remedies but more asthma sufferers are turning to natural remedies for asthma in place of more traditional medications. Diet is being shown to have a greater impact on the treatment of asthma than once thought with clinical studies showing significant improvements in those who changed their diets over those who did not.
Home Remedies for Asthma
* A teaspoonful of turmeric powder with a glass of milk 2-3 times a day is recommended. It is highly beneficial when taken empty stomach. This remedy is also considered as good home remedies for asthma.
* During the attack mustard oil mixed with little camphor should be massaged over the back of the chest. Effective Home Remedy for asthma.
* The patient should also be made to inhale steam from boiling water mixed with caraway seeds. This is one of the simplest asthma treatments.
* 1-2 teaspoonfuls of Spiegel seed with warm water twice a day helps in minimizing asthma attacks and this is considered as effective asthma remedy.
* Take fresh dry grapes with seeds and soak them in 150 grams of water at night. Remove the seeds in the morning and chew them slowly, one by one. In the remaining water add a little sugar and drink it. In a month the lungs will be strengthened and poisonous wastes will be removed from the body.
* Regular chewing of fennel helps expel infected mucous from the chest. Thus, helps in preventing asthma attacks.
* Grind some turmeric (use old turmeric for better results). Mix one teaspoonful of this powder with one tablespoonful of honey (again, the honey must be as old as possible). This is to be taken orally. This recipe is believed to work even when all other methods fail.
* The patient should perspire through steam bath, hot footbath, hot hipbath and sunbath as this will stimulate the skin and relieve congested lungs.
* The patient should be given garlic cloves boiled in thirty grams of milk daily. Good Home Remedy for asthma.
* Steaming ginger tea with minced garlic cloves should be given twice a day (morning and evening). This asthma remedy is good natural remedy for asthma.
I hope the above-mentioned home remedies are useful in asthma. Wishing you all the best.
]]>