Tag Archives: good night’s sleep

Fighting Viruses When Drugs Aren’t Available

Here is some straightforward no nonsense information on the topic of the day – and tomorrow. Straight from a doctor.

All About Healthy Choices

An illustration, created at the Centers for Disease Control and Prevention (CDC), depicts the 2019 Novel Coronavirus

We’ve all been told steps to take to minimize exposure to Covid-19

 What has not been stated often enough are the ACTIVE STEPS one must take to strengthen the immune system prior to potential exposure to this disease?

 Consider including these five essential components:

  1. Get adequate sleep:

Approx. 6-9 hours of QUALITY sleep is required to repair and restore the body to maximal function from normal exposure to environmental toxins and physical activities of daily living.

  1. Manage stress:

Discover constructive methods to deal with stress. Activities that positively impact the way you FEEL inhibit damaging hormones from weakening immune function.  Everyone has stress; learning to effectively CHANNEL it is the key to successfully managing it.

  1. Eat intelligently:

Don’t deprive yourself from foods you enjoy. These foods, however, should only be eaten AFTER a healthy, well balanced meal is consumed. Food provides both nutrition and INFORMATION…

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Filed under coronavirus, coronavirus risk, COVID-19, Exercise, exercise benefits, good night's sleep, stress

How our brain gets ‘washed’ during sleep

I have an entire Page of articles relating to the importance of a good night’s sleep. which you can check at your leisure. Following is yet another aspect of benefits available from sleeping.

For the first time, a new study has observed that cerebrospinal fluid washes in and out of the brain in waves during sleep, helping clear out waste.

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Recently, Medical News Today reported on a study that found that specialized immune cells are more active in the brain during sleep, busy performing maintenance work.

Researchers know that sleep is important — not just in terms of allowing the brain to re-actualize, but also for “making space” for “cleaning” processes to take place. Continue reading

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Losing one night’s sleep may increase blood levels of Alzheimer’s biomarker – Study

I have written repeatedly about getting a good night’s sleep. You can check my page – How important is a good night’s sleep?  for more details. Regular readers also know about my concern about cognition and the vulnerability of an aging brain because of the Alzheimer’s Disease and dementia in my family.

A preliminary study by researchers at Uppsala University has found that when young, healthy men were deprived of just one night of sleep, they had higher levels of tau – a biomarker for Alzheimer’s disease – in their blood than when they had a full, uninterrupted night of rest. The study is published in the medical journal Neurology.

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Tau is a protein found in neurons and the protein can form into tangles. These accumulate in the brains of people with Alzheimer’s disease. This accumulation can start decades before symptoms of the disease appear. Previous studies of older adults have suggested that sleep deprivation can increase the level of tau in the cerebral spinal fluid. Trauma to the head can also increase circulating concentrations of tau in blood.

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Filed under Alzheimer's disease, brain, brain function, brain health, dementia, good night's sleep, sleep, sleep deprivation

Science underestimated dangerous effects of sleep deprivation

I have written numerous times about the importance of a good night’s sleep. Here is further news about the damages of sleep deprivation.

Michigan State University’s Sleep and Learning Lab has conducted one of the largest sleep studies to date, revealing that sleep deprivation affects us much more than prior theories have suggested.

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Published in the Journal of Experimental Psychology: General, the research is not only one of the largest studies, but also the first to assess how sleep deprivation impacts placekeeping – or, the ability to complete a series of steps without losing one’s place, despite potential interruptions. This study builds on prior research from MSU’s sleep scientists to quantify the effect lack of sleep has on a person’s ability to follow a procedure and maintain attention. Continue reading

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Yoga and physical therapy as treatment for chronic lower back pain also improves sleep

Yoga and physical therapy (PT) are effective approaches to treating co-occurring sleep disturbance and back pain while reducing the need for medication, according to a new study from Boston Medical Center (BMC). Published in the Journal of General Internal Medicine, the research showed significant improvements in sleep quality lasting 52 weeks after 12 weeks of yoga classes or 1-on-1 PT, which suggests a long-term benefit of these non-pharmacologic approaches. In addition, participants with early improvements in pain after 6 weeks of treatment were three and a half times more likely to have improvements in sleep after the full, 12-week treatment, highlighting that pain and sleep are closely related.

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Previous research from BMC discovered that yoga and PT are similarly effective for lowering pain and improving physical function, reducing the need for pain medication. In this study, results for sleep improvements were compared over a 12-week intervention period and after 1 year of follow-up.The image is in the public domain.

Sleep disturbance and insomnia are common among people with chronic low back pain (cLBP). Previous research showed that 59% of people with cLBP experience poor sleep quality and 53% are diagnosed with insomnia disorder. Medication for both sleep and back pain can have serious side effects, and risk of opioid-related overdose and death increases with use of sleep medications. Continue reading

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Daylight Saving Time “fall back” doesn’t equal sleep gain – Harvard

Don’t forget to set your clock back tonight before you go to sleep.

Daylight Saving Time officially ends at 2:00 am this Sunday. In theory, “falling back” means an extra hour of sleep this weekend.

Winston Churchill once described Daylight Saving Time like this: “An extra yawn one morning in the springtime, an extra snooze one night in the autumn… We borrow an hour one night in April; we pay it back with golden interest five months later.”

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That’s an overly optimistic view. In reality, many people don’t, or can’t, take advantage of this weekend’s extra hour of sleep. And the resulting shift in the body’s daily sleep-wake cycle can disrupt sleep for several days, according to Anthony Komaroff,M.D., Executive Editor, Harvard Health Letter.

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Sorry, I couldn’t resist this one.

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Heart and brain health – Infographic

I have written about the brain benefits of exercise time and again. Here, is some further info on benefits for the brain and heart.

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Filed under alcohol, good night's sleep, heart, heart health brain health, relaxation, sleep

How many hours of sleep do you need?

I started writing this blog in March of 2010. In the beginning my only concern was losing weight. I have since developed my focus to living a healthy and long life with my mental faculties intact in the home stretch. In order to achieve that, some very important, but often overlooked aspects of living must be observed. Regular, hopefully daily exercise, will keep our organic machine humming. By all means one needs to avoid a sedentary lifestyle. Intelligent eating is a sine que non. And. last, but not least, one needs to get enough sleep. Sleep is a reboot for the brain. Essential for a healthy life. Herewith, some superb guidelines from the National Sleep Foundation.

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Common lore would have you believe that everyone needs seven to nine hours of sleep a night to feel their best—and for the majority of adults, that’s true. However, there is (unfortunately!) no one-size-fits-all answer. Many factors (like age, your body’s base or innate need for sleep, age, sleep quality, pregnancy, and sleep debt) play a role in establishing your particular “magic number.” As you age, your sleep needs change — older adults may need less sleep, seven to eight hours after age 65, for example, than their  younger counterparts. Continue reading

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Nitty-gritty on Sleep vs. Weight-loss

I think that a good night’s sleep is possibly one of the most singularly unappreciated aspects of living a healthy life. There is a Page – How important is a good night’s sleep? with tons more information on the subject. I stumbled across the following infographic, however, and thought it was particularly interesting.

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Tony

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Filed under good night's sleep, normal weight gain, overweight, sleep, sleep deprivation, Weight, weight loss

Some healthy habits for you …

I just ran across this infographic and was touched by its simplicity. Basic as it is,  I hope you have these going for you on a daily basis.  I think they are the keys to a long and healthy life.

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Tony

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Filed under brain exercise, Exercise, exercise benefits, good night's sleep, hydration, walking

Sleepless nights add pounds – Study

An international team of researchers has found that a single sleepless night can alter metabolic processes leading to weight gain and lack of muscle maintenance. In their paper published in the journal Science Advances, the team describes their study of the impact of a sleepless night on several volunteers.

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Prior research has shown that interfering with normal sleep patterns can lead to weight gain—night shift workers, for example, have a tendency to gain weight. But until now, the mechanism responsible for such metabolic changes has not been known. To learn more, the researchers with this new effort enlisted the assistance of 15 adult volunteers. Each volunteer was tested in a lab on two separate occasions. One of the occasions was after getting a good night’s sleep, the other was after the volunteer had stayed up all night. Each submitted blood, fat and muscle samples, which the researchers then studied looking for differences.

They found differences in gene activity linked to the production of proteins associated with lipid absorption and cell proliferation in the volunteers between the two visits. More specifically, they found that when volunteers missed a night of sleep, they had elevated levels of both metabolites and proteins that are involved in the process of storing fat. They also experienced a breakdown of proteins that are involved in muscle buildup and repair. The researchers also found that missing a single night of sleep caused changes to genes that have been associated with a type of inflammation linked to the development of type 2 diabetes and obesity.

The team reports that they do not know how long the metabolic changes lasted after the volunteers returned to normal sleep patterns. But they point out that their study shows that sleep serves more functions than previously thought—it is not just to rejuvenate the brain or to conserve energy, it also plays a role in overall metabolism. They suggest more study is required to determine if such changes due to episodic sleep disruptions become long-term.

To read further on the value of sleep check out my Page – How important is a good night’s sleep?

Tony

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Filed under good night's sleep, normal weight gain, sleep, sleep deprivation, Weight, weight control, weight gain

5 Tips for a Healthier Morning – Rush

I have to confess that I am a morning person. Have been all my life. I am up around 4:00 to 4:30 AM most mornings. Yes, I go to sleep close to 9:00 PM. When I was working I stayed up a bit later and woke up about a half hour later. I realize that this is not typical of most people, particularly those with jobs. So, I thought I would share this item from the Rush University Medical Center here in Chicago.

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Give your morning routine a makeover
Does your morning go anything like this?

Being in bed feels so good that you can’t get up, so you hit snooze — three or four times.

Once you open your eyes, you realize you have a 9:00 o’clock meeting, so you check your email while still in bed to get ahead of the workday.

Now you’re running late. You throw down vitamins with a glass of juice. You can’t find your keys or your left shoe and run around the house until you’ve found both.

Finally in the car, you grab the biggest coffee you can order and two glazed donuts at the drive-thru, and traffic has you fuming before you even get to work.

All that rushing around can set a negative tone for the entire day, making you feel stressed, lethargic and irritable — and, possibly, affecting your ability to focus on tasks or calmly cope with work-related crises.

To help get your day off to a better, and healthier, start, follow these tips from Maria C. Reyes, MD, an internist at Rush University Medical Center. Continue reading

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Filed under good night's sleep, hydration, protein, relaxation, sleep aids

Stretch for Better Flexibility

I love this post! I hope you will read it and learn from it too. The more I read and write about health and fitness, the more I appreciate that ‘little things mean a lot.’ Little things like stretching, getting a good night’s sleep and walking, not living a sedentary lifestyle. These are elements that can keep you in tip top shape, mentally and physically for years to come.

To read further on some of these little things, Check out my Pages:

Do you know the dangers of too much sitting?

How important is a good night’s sleep?

Why you should walk more

Tony

Training For Life

This article was first published in The Hindu on 2nd October 2010.

unnamedI see people completing their workout routines and rushing through a few cursory stretches; mainly to appease the trainer, mind elsewhere, in a hurry to get going. Their flexibility does not get any better; they can still barely bend forward to reach for their thighs leave alone their toes, but they see no reason to waste time toiling with “stretches’. They have more important things to do, their cardio, so they can burn an indecent number of calories, push as much weight as they can to gain that well sculpted physique. Flexibility? Yes, well, let’s be done with it as quickly as possible!

One couldn’t be more mistaken. An inflexible muscle is more prone to injury and cannot perform as well as it should. Good quality muscle is supple, strong AND flexible.

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Bad habits that can hurt your brain – Web MD

I find myself writing something every week on how exercise benefits the brain as well as the body. I hope you are getting yours regularly. The other side of the coin includes actions we do or omit on a regular basis that harm our body as well as our brain. Here are some from WebMD.

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Not surprisingly, their first is not getting enough sleep. ” … lack of sleep may be a cause of dementia, including Alzheimer’s disease. It’s best to have regular sleeping hours. If you have trouble with sleep, avoid alcohol, caffeine, and electronics in the evening, and start a soothing bedtime ritual.”

I feel strongly about getting enough sleep. Check out my Page – How important is a good night’s sleep? for lots more details. Continue reading

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Filed under aging brain, brain, brain damage, brain function, Exercise, exercise benefits, good night's sleep, impact of quitting smoking, sleep, Smoking dangers

Lack of sleep may be linked to risk factor for Alzheimer’s disease – Study

This is kind of a yin/yang thing with exercise vs rest. Just as I write about the myriad benefits of exercise regularly here, it seems there are almost as many ways that not getting enough sleep damages us. If you would like to learn more, check out my Page – How important is a good night’s sleep?

Losing just one night of sleep led to an immediate increase in beta-amyloid, a protein in the brain associated with Alzheimer’s disease, according to a small, new study by researchers at the National Institutes of Health (NIH). In Alzheimer’s disease, beta-amyloid proteins clump together to form amyloid plaques, a hallmark of the disease.

While acute sleep deprivation is known to elevate brain beta-amyloid levels in mice, less is known about the impact of sleep deprivation on beta-amyloid accumulation in the human brain. The study is among the first to demonstrate that sleep may play an important role in human beta-amyloid clearance.

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“This research provides new insight about the potentially harmful effects of a lack of sleep on the brain and has implications for better characterizing the pathology of Alzheimer’s disease,” said George F. Koob, Ph.D., director of the National Institute on Alcohol Abuse and Alcoholism (NIAAA), part of the National Institutes of Health, which funded the study.

Beta-amyloid is a metabolic waste product present in the fluid between brain cells. In Alzheimer’s disease, beta-amyloid clumps together to form amyloid plaques, negatively impacting communication between neurons.

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Night Owls Have Higher Risk of Dying Sooner – Study

I started taking courses in various aspects of good health and nutrition back eight years ago when I first started working on this blog. I created the Page – How important is a good night’s sleep? in 2013, so regular readers have been hearing about that aspect of good health since at least then. Here, we have a fresh insight into sleep habits that adds to the import of it.

A new study reports being a night owl might have significant consequences for your health, including an increased risk of dying earlier.

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“Night owls” — people who like to stay up late and have trouble dragging themselves out of bed in the morning — have a higher risk of dying sooner than “larks,” people who have a natural preference for going to bed early and rise with the sun, according to a new study from Northwestern Medicine and the University of Surrey in the United Kingdom (UK).

The study, on nearly half a million participants in the UK Biobank Study, found owls have a 10 percent higher risk of dying than larks. In the study sample, 50,000 people were more likely to die in the 6½ -year period sampled.

“Night owls trying to live in a morning lark world may have health consequences for their bodies,” said co-lead author Kristen Knutson, associate professor of neurology at Northwestern University Feinberg School of Medicine. Continue reading

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Filed under aging, good night's sleep, living longer, longevity, sleep