Posts Tagged ‘sleep’

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How To Live A Longer Life

Saturday, May 22nd, 2010

One of the best predictors of aging is your own perception of just how healthy you truly are. How would you compare your health to other people of your own age?

- Poor – Fair – Good – Very Good – Excellent

Assuming we answered honestly, a Fair or Poor rating suggests that you’re 30 times more likely to die within the next 2 years than someone else whose health rating was better. Ouch! The point here, simply, is to make ourselves realize only we can control our health, because only you really knows how you feel. You may even admit that you’re doing things that undermine your long-term health expectations. We’re fortunate, though, because recent scientific findings strongly suggest we can, to a large extent, control our aging processes. But first, a re-thinking of what we think we know about getting older.

Scientists who have studied the numerous systems in the human body discovered that each process is, in essence, designed to perpetuate the human species. In other words, the evolutionary processes that have been occurring over the thousands of millennia prioritize the survival of your genes over the survival of your individual life. These systems are only designed to give you protection during your years of reproduction and child-rearing.

It is a two-edged sword, though – the same biological processes that sustain us so well during our reproductive years begin to deteriorate soon after that, and can and do begin working against you (i.e., how we age). Instead of viewing the aging process through our own personal perspectives, look at it through the perspective of genetics and it all starts to make sense. In other words, the aging process is really just an afterthought in life’s master plan.

Human bodies, as strong as they are, are also like everything else – they occasionally break. Whether it is an acute injury like a torn knee ligament, or just the normal wear and tear kind of breakage we experience over the years, the real factor in living longer is not so much avoiding injury (it is important, though!) as it is being able to rebound from it. Our bodies, then, are primarily designed to repair themselves as effectively and efficiently as they can.

If we consider your car’s lifespan to be similar to your own, we all know that a little preventive maintenance goes a long way to getting the most out of it. Aging occurs because our cells, over time, lose their ability to regenerate themselves. Because of what we now know about the scientific causes of aging, it’s more possible now than ever to do things that help boost their resilience. Another hundred thousand miles isn’t out of the question!

Aging is not only about genetics and internal cellular processes; it’s also about external factors like stress, slippery sidewalks, and nutrition. How you respond to, adapt to, and otherwise deal with those factors helps determine your rate of aging. A person’s rate of aging doubles, in effect, every 8 years. This is, in a nutshell, what we’re trying to manage – our rate of aging.

Most people just assume that getting older is an unavoidable given, and that it’s best to just get used to the idea. New scientific research, though, is helping us find things that we can do to postpone – if not avoid – those dreary outcomes if we’re willing to nudge ourselves gently in the right direction. Addressing these weak areas can pay off in many more years of living, and it’s never too late to begin.

Today’s life expectancy for men is 75 and 80 for women. Right now, you have the ability to live 35% longer than what’s expected, meaning that living to 100 and enjoying a good quality of life is very attainable, particularly if you follow these 3 basic principles – restrict your calories, increase your strength, and get regular, quality sleep. These best practices will control 75% of how well you age.

It’s time to change our perspective. Taking longer to die isn’t what living longer is all about. It’s about having many more moments to enjoy in a longer, healthier life!

After having been the poster boy for obesity and just generally bad health practices, Chuck Viccente now researches and writes about various health and fitness-related topics such as getting older, prostate enlarged symptoms, and how to build muscle how the experts recommend.

categories: aging,getting older,mortality,cancer,obesity,morbidity,self-help,exercise,diet,sleep,nutrition,supplements,living,health

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Three Healthy Before Sleep Rituals

Thursday, May 13th, 2010

Recent studies have demonstrated that getting a good 8 to 10 hours of sleep is one of the best things you can do for your body. Despite the importance of sleep, there are still over 70 million people in the United States who suffer from some kind of sleeplessness. If you are having a difficult time getting to sleep each night then you’re not alone. Here are some simple things you can do to assure that you sleep well more often:

Stretch Your Body: Simple stretching workouts can help the body relax and may also prevent some issues with restless legs in some people. Leg muscles need oxygen and some good stretching can prepare them for a long night of sleep. Most people sleep better if they spend a few minutes stretching before bed. A rigorous exercise routine that includes leg stretches may help prevent leg cramps at night.

Urinate Before Going To Bed: This is a very important night time ritual if you have ever had issues with sudden bed wetting as an adult. A full bladder may make you uncomfortable just as you fall asleep. For adults who continually suffer from nocturnal enuresis problems a malem alarm is often a good first step for fixing the problem. Though it sounds childish, remembering to visit the bathroom before climbing into bed can help you fall asleep more quickly and allow you to stay asleep longer.

Avoid the TV: It’s been known for a long time that bright lights tricks the mind into wanting to sleep less. You should try to avoid bright artificial lights and back lit screens like those of a cell phone at least thirty minutes before going to bed. It’s best to turn off almost all electronics before going to sleep because of the back lighting.

The more regulated your sleep habits are, the better your chances of falling asleep quickly. Small improvements in how you prepare for sleep can make large differences in your overall health. Everyone agrees that a full night of uninterrupted sleep can be remarkably good for one’s health and well-being.

Some sleep issues are more serious than others. For example, adult bed wetting could be the sign of a more serious medical condition.

categories: insomnia,leg cramps,adult bed wetting,health,sleep,elderly issues,fitness

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Are You Suffering From One of These Common Sleep Maladies?

Sunday, May 9th, 2010

Experts are finding that even men and women who exercise often, stay away from cigarettes and avoid excessive drinking often only get a fraction of the sleep their bodies really desire to stay healthy. Getting the right amount of sleep is one of the most important parts of healthy living that most adults, and many adolescents, often ignore. It’s been estimated that nearly 60 million Americans suffer from some sort of sleep disorder.

Many people have a difficult time sleeping for any number of reasons. Sometimes health issues such as excessive weight, over indulging on alcohol or food or simply living a stressful lifestyle can lead to sleep problems. Here are some of the more common sleep problems seen in most people today:

Sleep Apnea: This sleep malady causes a person to stop breathing momentarily while the person is sleeping. Sleep apnea can be classified as obstructive, which means soft tissues in the back of the throat collapse slightly while a person is sleeping, temporarily obstructing the airway and interrupting sleep. Central sleep apnea occurs when a person’s brain actually “forgets” to tell the lungs to continue breathing during sleep. Snoring is a common symptom of sleep apnea. Both types of apnea disturb sleep patterns and though they may not entirely wake a person up, they do disrupt the deep level a sleep a person needs.

Bed Wetting As an Adult: Normally only considered a sleep issue which plagues small children, it is estimated that over 7 million adult suffer from bed wetting episodes, though those numbers are believed to be under reported. Bed wetting in middle age occurs when a mature person or adolescent does not wake to eliminate urinate during the night time sleep period. Obviously, this can lead to a fear going to sleep, increase stress about sleeping and ultimately disrupt sleep patterns which can worsen the condition.

RLS (Restless Leg Syndrome): RLS is a sleep condition which causes a person to feel a creeping, pins and needles or even pulling sensation in the leg when they lay down to go to sleep or sit for long periods of time during the evening hours. These feelings disrupt sleep and can be more than just bothersome if they happen every evening.

You may want to speak with your doctor if you suffer from any of these conditions yourself. Getting the correct amount of sleep is vitally important to your overall health and can dramatically improve your quality of life. All of these sleep conditions can be treated and some are preventable.

Do you or someone you love suffer from one of the these embarrassing sleep conditions? You can learn more about the common causes of adults wetting the bed and seek treatments and solutions by visiting our site.

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Useful Information Relating To Consuming Caffeine At Evening

Tuesday, March 16th, 2010

I love my caffeine, fact. It makes me feel good and gives me a great boost when I’m starting to flag. As I’m not a great morning person either, I would be unbearable if I didn’t have my cup of coffee to make me feel human in the mornings!

How many of us have spent long nights stuck in the office while we trawl our way through a particularly tough project? Too many of us to mention I’ll bet, and not many of us can say that those caffeine boosts haven’t helped us to get through it.

If you are busy late at night, or eating out, do you find it as hard as hard as me to resist a coffee? It really takes some will power!

It is recommended that if you want to go to bed at a decent time and have a good night’s sleep, you must avoid all kind of caffeine in the evening. Scientific facts seem to back up these claims.

The experts have told us that caffeine will be in your system up to 10 hours after you last consume it. If this information is correct, we shouldn’t be drinking any caffeine any later than the afternoon. Everyone is different obviously, but this is the average time that they go off.

If you use sugar in your drinks, you will lose not only your caffeine boost but also your sugar rush; resulting in a crash. You may be able to sleep if you do this.

Try this little test to find out where you stand. If you have your last caffeinated drink at 2 pm, try it at 3pm the next day, 4pm the day after that and so on. You will then know when you can have your last coffee and still be able to sleep.

Don’t get impatient and only have the last drink a little later each day. If you skip a couple of stages you may well end up in being in a cycle of sleepless nights and gallons of coffee to keep you going while you’re awake.

Besides drinks, the writer also regularly blogs about non slip rug padding and dining room table pads.

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What Are the Sleep Apnea Masks?

Sunday, March 14th, 2010

The condition known as apnea is a sleeping disorder that affects hundreds of thousands of people throughout the country. There are a number of treatments available for this disorder; one of the most commonly prescribed is sleep apnea masks or CPAP.

Sleep apnea can be a serious condition as it is characterized through the difficulty a specific individual has with their breathing while they sleep. It is caused by muscles located in the airway which relax too much, leading to a blockage and a loss of the ability to breathe; this in turn causes a depletion in the oxygen levels in the blood flow and triggers a chemical response in the brain causing the person to wake up and swallow air.

Positive airway pressure is now often the method used to treat sleep apnea. If compressed air is forced down the throat then the muscles will not relax to a degree in which they cause a blockage. The compressed air is administered to the individual through a mask that is worn on the face. The first sleep apnea masks did not have the best design; they were very uncomfortable and cumbersome, as well as noisy, and they often caused severe throat dryness and even nosebleeds. The newer models have a much better design that is comfortable and incorporates a humidifier to alleviate the dryness.

Sleep apnea masks generally are available in three different forms. There are full face masks, nose masks, and partial face masks. These are connected to air tanks or similar devices which will pump and feed the compressed air into the mask.

When wearing an apnea mask it is important to make sure that it is a good fit, otherwise the purpose will be defeated. The straps need to be neither too tight nor too loose. If they are loose then the air will escape from around the sides, but if they are affixed too tightly then they will cause discomfort leading to difficulty in sleeping. Most are manufactured out of a hard plastic shell and a soft silicone seal.

To get the best fitting mask you will need to consult your doctor or health care provider. Before giving you a prescription they will conduct a number of tests and ask questions concerning your lifestyle so as to make sure that a sleep apnea mask is the correct treatment for your condition.

Anyone can tell you how debilitating sleep deprivation can be. Through the wearing of sleep apnea masks you should be able to have regular undisturbed sleep that will rid you of any feelings of tiredness and irritability.

Insomnia can be a serious problem. And if you don’t want to use drugs, with all their side effects, then you should look for alternative insomnia therapies. Check this natural insomnia therapy to find relief and get a good night sleep.

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How to Treat Dark Circles? Know the Solution Here!

Sunday, March 14th, 2010

Although more notable among girls, both women and men can really become victims of dark circles under the eyes. And even though this condition is nothing harsh or not even potentially fatal but this may for sure become a genuine problem among folk because they are able to permit the person to look beat and much older so you do not need to have this for sure.

Of course, no one would like to look this way hence no one for sure will be happy to become the next victim of this condition hence a lot would like to know how to treat dark under eye circles. Before anything else, consider reading the facts about this condition first:

The reasons behind Dark Circles

It is common for dark under eye circles to develop in times when the skin under the eyes gets really thin-this is something that naturally happens as somebody grow in age. Because there’s the presence of thinner skin, the blood flow in veins becomes more clear therefore leading for the skin to become darker.On the other hand, there are occasions when this condition can transpire due to sleeplessness, not enough sleep, and sleep deprivation. To how to treat dark circles, these causes should be addressed first.

The Treatment

This is the time when we are going to learn how to treat dark circles. Essentially , you could be thrilled to know that there isn’t any lack of cures when it comes to treating dark circles.The treatments may alter that you are going to have the option to either go for skin balm which you need to apply on the area affected or minor surgeries which is regarded as the more advanced option of working with that problem. On the other hand there are fortunate folk who would go for home cure which may permit the difficulty to clear up in just one or two days therefore permitting the sufferer to save from spending a large amount of money. Additionally , among the most renowned process on how best to deal with dark under eye circles is to apply cool tea bags or maybe the famous cucumber slices on closed eyes because they’re certain to reduce swelling therefore bringing the much desired for relief. Because there are such a lot of skin cream products which can be discovered in the market, there is the chance that you’ll find it annoying to select the proper one for your case specifically since every one of them guarantees of being the best cure there is in the market. Due to this, it’s a must that you do read reviews online so you would know which one to get and for you to understand how to treat dark circles efficiently.

If you’ve enjoyed all the information you read here about how to treat dark circles, you’ll love everything else you find on how to Remove Dark Circles Under Eyes.

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Losing Weight Is One Of The Most Effective Sleep Apnea Cures

Saturday, March 13th, 2010

One of the most effective sleep apnea cures is not wearing a bulky mask or getting an uncomfortable pillow with a hole in the middle. You do not have to take medicine, you do not have to shop for herbs and you don’t need to drink any special tea before bedtime. Scientists have found that the most effective sleep apnea cure is to simply lose some weight.

The most frequent sufferers from sleep apnea are obese men and in scientific studies there was a 50% reduction in sleep apnea episodes in obese men who lost and average of 42 pounds throughout the course of the study.

Sleep apnea is a common disease in overweight people, especially overweight men. It is a disorder that affects the breathing when an airway is blocked or collapsed and most individuals that suffer from sleep apnea need to use some kind of uncomfortable device to make certain their airways stay open throughout the night – either an uncomfortable pillow, a tennins ball sewn into the back of their pajamas that stops them from sleeping on their back, or a breathing apparatus called a CPAP, a Continuous Positive Airway Pressure mask.

As further proof that weight loss is one of the most effective sleep apnea cures, scientists point to the fact that there are virtually no cases of sleep apnea in developing nations where the individuals aren’t obese because they don’t have access to the calorie laden foods that we have here in the US.
However, we all understand that losing an extreme amount of weight is tough, even under the best of conditions. And when you’re tired and wiped out already due to lack of proper sleep, it’s even harder to try to shop for and prepare nutritious meals. It’s simply easier to reach for a quick fix of junk food. So it’s often necessary, particularly for somebody suffering from sleep apnea, to consult a physician for a healthy weight loss plan and possibly some kind of supplement to help with the process.

In order to keep the weight off, an entire lifestyle change may be necessary. Doctors suggest looking at how much time you put in at work and how long your commute is. And stress is also a known contributor to weight gain. Relieving a number of the stresses of your daily life might be necessary to maintain a healthy body weight.

Losing weight, though, has additional benefits beyond being one of the best sleep apnea cures. Maintaining a healthy body weight can reduce risks of cancer, diabetes, heart disease, asthma and even reduces the risk of catching colds and flu. Maintaining a healthy body weight isn’t only one of the best sleep apnea cures, it is also the single most important thing you’ll do to enhance your health. Now would you rather look better, feel better, and sleep better by losing a little weight or would you rather have to go to bed each night with a tennis ball sewn into the back of your pajamas and a mask over your face? Losing weight is the most effective, beneficial, and comfortable of all the sleep apnea cures.

Want to find out more about best sleep aids, then visit Ronda Sheree Gonzalez’s site on how to choose the best overcoming insomnia for your needs.

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Massage Chair: Your 24-Hour On-Call Masseuse

Friday, March 12th, 2010

What if your masseuse lived with you or if you have your spa center at home? Wouldn’t it be great if you could have a massage therapist on call 24 hours a day 7 days a week? Ah, imagine the pampering you would receive and time of day…unfortunately, this is just a product of your imagination.

There is actually an affordable and more sensible alternative to this. Having a massage chair at home is like having a 24-hour on-call masseuse that can give you a massage anytime you need or want it. Using your massage chair to relieve stress and penetrate those deep aches is an advantage if you own your own chair because the benefits are immediate.

Yes, massage chairs do come with a hefty price tag but if you consider all your expenses when you get a massage from a spa or a private masseuse, you would be surprised that you are spending just as much or probably even more. This makes the massage chair a worthy long term investment. Plus, massage chairs also prove to be beneficial for your health in many ways. Not only is it an effective way to manage stress and help avoid stress-related health problems, it can also aid in body detoxification by improving blood and lymph flow and removing unwanted toxins from the body. Moreover, it is also a great way to relieve stiff muscles and pains on the back, neck, shoulder and the feet.

Massage chairs do come with a hefty price tag but if you consider all your expenses when you get a massage from a spa or a private masseuse, you would be surprised that you are spending just as much or probably even more. This makes the massage chair a worthy long term investment. The smart move would be to do an extensive comparison-shopping so you can find the best deal. If possible, find a store that offers both a low price guarantee and money-back guarantee so you can be assured of both competitive price as well as high quality of the product.

If you are going to buy a massage chair, be sure to check out online stores so you can end up with the best deal for equipment that gives superior massage performance. The good thing about a massage chair is it really is like having a 24-hour on-call massage therapist that offers you the best kind of massage therapy that you badly need. As you know, massage is beneficial to your health, both physical and mental.

Massage chairs come in different shapes and sizes. When shopping for a massage chair there are many features to consider.

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Natural Sleep Aids Are the Answer to a Good Night’s Sleep

Thursday, March 11th, 2010

Sleep is very essential for every human being. But all of us are not lucky enough to get a good night sleep. Most of us have suffered from sleeplessness one time or another in our lives due some reasons. While the cause varies from person to person, all suffer from sleepless nights during the period of restlessness. The most common cause for insomnia is stress and anxiety. For example, those who have exams and those who are actively hunting for a job are under severe stress and this causes sleeping disorders. The other causes include medical and psychological conditions. Some of the health disorders like gout and other chronic diseases cause severe pain in the night which in turn causes sleepless nights. There are many medications available to deal with the sleeplessness. However, these medicines have harmful side effects when used for long term. Hence, most people prefer natural sleep aids to treat their disorder. Natural sleep aids not only help in getting sleep but they also do not cause any harmful side effects.

It has been said that the best thing to do when you have the urge to exercise is to take an aspirin and lie down. This will not help! When you are having that urge to exercise that is exactly what you want to do; if you value a good night’s sleep that is, and for good measure, skip the afternoon nap. Transcendental meditation techniques or yoga will also help to relax you before climbing into bed, and will also help with the muscular and joint pain as a bonus. These are due to the progressive muscle relaxing techniques taught by these meditation techniques. For good measure skip the stimulants such as caffeine just before going to bed.

There are some foods that act as the best natural sleep aids. Studies show that food that is rich in magnesium helps in sleep disorders. Lentils and dark green vegetables are rich in magnesium and it is a good idea to consume these in large portion. Green tea and warm milk are other foods that help to get a good sleep during night.

Other herbal remedies that make up the list of best natural sleep aids are lavender, known to promote sleep for centuries. Place a little lavender oil in your bathwater or on your pillow and your will soon feel its Morpheus like affects all night long. Another herb that can help is Valerian root, beautiful name for a herb, found in health food stores all over. Melatonin, a hormone released by the human brain telling the body to go to sleep, is also found in supplement form. Melatonin is a well known for its helpfulness for jetlag and in the adaptation to work shift time changes.

Locations, as stated before, where you can get you’re hands on these natural herbs as well as get other advice on the best natural sleep aids are your local health shop. The internet also has a great deal of information sources and in a addition there is advice on changing diet and sleep habit restructuring to help you’re in your quest for rest.

In the meantime you can learn just to relax and put all the problems and causes of all your everyday anxieties in perspective. If possible, even eliminate them where you can because life is just too short to sweat what most of the time is the small stuff. Remember that if you have any further questions or inquiries, then consult your doctor. In fact, it is always wise to consult your physician on all health matters including starting a natural sleep aid program.

To find out more about natural sleep aids, visit About Natural Sleep Aids.

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Cure For Dark Circles the proper way

Thursday, March 11th, 2010

Do you dislike the proven fact that you look older than your real age? If this is the case then you do not have to sweat because this text will discuss some of the handy ‘homemade’ tips that you can do to rid of the annoying dark circles that you have. Before the end of this article, you may find the cure for dark circles which you may use with no problems. If this sounds excellent to you then you better read on…

Before anything more, you should find out more about the frequent causes of under eye circles. Fundamentally , the most typical reason is the dearth of sleep. Occasionally , this is due to hereditary reasons thus if your mom and pop have one then it’s likely that you’re going to have such condition also. One more reason why someone is probably going to suffer at the hands of this is the liquid retention that leads to swelling that might then cast shadows. Aging is another factor which would cause worry in this area of the eye.

Now that you know the explanations of dark circles, the next thing to appreciate is the cure, these are some of them :

1. Basically, the most famous cure for dark circles can be eradicated as simple as applying peeled potato overnight for about three times a week. To do this, you may want to make cotton pads which you will dip on cucumber juice. You can place the solution on your eyes for about 15 minutes. This will relax your eye which is why this is one of the most effective remedy there is in the market.

2. Another cure for dark circles is the process of massaging eyes thru the employment of almond oil. You can do this during bed time every day and in a matter of 2 weeks, you’ll be able to observe a gigantic difference. This is one of the simplest and the least expensive option that you can go for.

3. When you’re stressed, you need to cover your eyes with cucumber slices.

4. Another thing that you can do is to dip cotton balls into rose water for approximately 5-10 mins. By frequently doing this, you’ll be ready to see a huge improvement in almost no time so this is a really nice choice.

5.It is further crucial to drink masses of water. Make it a point as well to get lots of sleep each day and be certain to defend a healthful way of life at every point so you will not have to fret about the cure for dark circles.

To get more information about the cure for dark circles, take the time to visit our in-depth review at hydrolyze under eye treatment.

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