Each person needs a good quality sleep. An Adult needs 7-8 hours of sleep and children need 10 hours of sleep to stay healthy. Sleep may not be sufficient or of good quality if it is disturbed or interuppted. Person may feel sleepy in day time or feel headache with tiredness or burning sensation in eyes in the day hours. He or she may feel sleepy at inappropriate times like during travelling or just after lunch.
One of the causes for not getting a good quality sleep is presence of artificial lights in the bed room. Our biological clock or sleep wake cycle is regulated by sleep hormone or Melatonin which is secreted by pineal gland located in brain. Synthesis or secretion of Melatonin is affected if our eyes are exposed to light during sleep. If artificial lights like Mobile phones or TV, LCD’s, night bulb, Table lamp etc are used or present in our bed room, it may alter melatonin secretion and make our sleep poor quality.
Melatonin is very important as it helps in inducing sleep and regulating biological clock of the body. Melatonin has strong neuro-protective effects. It prevents brain damage, Alzheimers etc. It also supress tumour or Cancer growth as it is a powerful Antioxidant. It also influence Human Growth Hormone or HGH, which is responsible to burn excess fat and repair tissue damage, improve bone density and enhance immunity during sleep. It is now revealed through research and studies that even the tiniest light may lead to insufficient or poor quality sleep by altering Melatonin synthesis. In the day time, sunlight triggers brain to inhibit melatonin making us active and alert. So it is advised to sleep in dark as our body produce melatonin in response to darkness Each day sleep has its own importance. Every time we sacrifice one night sleep it gets added to the sleep debt. One can never pay off sleep debt in a night or weekend to get back on track again.
Sleep deprevation or Poor quality sleep may lead to :
1. Fatigue, Letharginess, Stress, sleepiness in daytime
2. Reduced Immunity
3. Weight Gain
4. Lack of concentration, Anger, Irritability
5. Moodiness
6. Cause prediabetic stage of feeling hungry.
7. Heart diseases
8. Constipation
9. Hypertension, risk of Stroke
10. Psychosis & Depression
11. Liver & Skin ailments
For Optimizing good Sleep :
1. Sleep in complete darkness. tiniest bit of light may disrupt secreation of melatonin in Pineal gland.
2. Keep your bedroom dark, neither too cold or not too warm.
3. Keep electrical devices, alarm clocks far away from bed.
4. Early to bed and early to rise.
5. Avoid Mobile phones and TV before going to bed.
6. Avoid exercise just before sleep.
7. Light massage in the evening, meditation, deep breathing exercises, mild aerobics stimulates good sleep at night.
8. Avoid heavy dinner.
9. Avoid reading anything that stimulates brain at bed time. Also avoid coffee, alchohol, tea or taking food just before sleep.
10. Stick to the same bed routine daily.
11. A light shower in the evening is beneficial.
12. A glass of milk or a banana after dinner is good to promote sleep as it contains sleep inducing hormones.
Sleep is the period when our Brain and Body is at rest. A good quality of sleep helps to maintain physical and mental balance, emotional quotient, creativity, productivity, weight balance and our overall health. Make sure you sleep in a dark room and get benefits of a good quality “Good Night Sleep”. Be Fit & Stay Healthy.
Showing posts with label good. Show all posts
Showing posts with label good. Show all posts
Tuesday, May 21, 2013
Monday, October 22, 2012
BRAIN Damaging habits...Take Note
BRAIN DAMAGING HABITS
10 little habits that destruct your brain
It’s good if you re-examine the little habits that you think is simple but have negative impact on your brain, those habits are:
1. Do Not Want Breakfast
Many people underestimate the breakfast. And do not consume anything in the morning and caused the decline in blood sugar levels. This resulted in a lack of input of nutrients to the brain which finally ended in the decline of the brain. The best breakfast in the morning is not a heavy foods such as special burger, but a glass of water and a glass of fresh fruit juice is enough. Compact and useful for the body!
2. Most Eat
Too much to eat harden the blood vessel of the brain that usually leads to the decline of mental powers. So eat a normal portion. Familiarize yourself with how to help stop eating before you’re stuffed.
3. Smoking
The cigarette has a lot of bad effects, everyone would already know. And there’s one more bad effects of cigarettes that were uncovered here. Smoking was very frightening effect on the brain! Imagine, the human brain can gradually shrink and eventually loses its functions as diligent suck it the smoke. No doubt the old time when even young ones like us are prone to Alzheimer (Alzheimer is a dementia disease).
4. Consuming Too Much Sugar
Too much sugar intake will prevent the absorption of protein and nutrients that makes the body get malnutrition and disrupted brain development. Therefore, reduce the consumption of your favorite sweets.
5. Air PollutionThe brain is part of the body absorbs the most air. Too long in the environment by polluting the air makes the brain works inefficiently.
6. Sleep Deprivation
Sleep gives the brain a chance to rest. Often neglect to sleep makes the brain cells to die from exhaustion. But do not get too much sleep because it can make you become lazy and slow. Should sleep 6-8 hours a day for healthy and fit.
7. Covering one’s head during sleep
Sleeping with the head covered is a bad habit that is very dangerous because the carbon dioxide produced during sleep makes the brain concentrated with pollutant. Do not be surprised if over time the brain becomes damaged.
8. Thinking Too Hard When sick
Working hard or studying when the body condition is not fit also makes the ineffectiveness of the brain. Already know You are not healthy, you should rest and not overload your brain.
9. Lack of Brain Stimulation
Thinking is the best way to train the brain works. Less thought would make the brain shrink and ultimately does not work optimally. Diligent reading, listening to music and playing (chess, Scrabble, etc.) will make your brain used to think actively and creatively.
10. Rarely Talk
Intellectual conversations usually take a good effect on the brain. So do not be too proud to be quiet. Quality Chat is very good for your health.
Many people underestimate the breakfast. And do not consume anything in the morning and caused the decline in blood sugar levels. This resulted in a lack of input of nutrients to the brain which finally ended in the decline of the brain. The best breakfast in the morning is not a heavy foods such as special burger, but a glass of water and a glass of fresh fruit juice is enough. Compact and useful for the body!
2. Most Eat
Too much to eat harden the blood vessel of the brain that usually leads to the decline of mental powers. So eat a normal portion. Familiarize yourself with how to help stop eating before you’re stuffed.
3. Smoking
The cigarette has a lot of bad effects, everyone would already know. And there’s one more bad effects of cigarettes that were uncovered here. Smoking was very frightening effect on the brain! Imagine, the human brain can gradually shrink and eventually loses its functions as diligent suck it the smoke. No doubt the old time when even young ones like us are prone to Alzheimer (Alzheimer is a dementia disease).
4. Consuming Too Much Sugar
Too much sugar intake will prevent the absorption of protein and nutrients that makes the body get malnutrition and disrupted brain development. Therefore, reduce the consumption of your favorite sweets.
5. Air PollutionThe brain is part of the body absorbs the most air. Too long in the environment by polluting the air makes the brain works inefficiently.
6. Sleep Deprivation
Sleep gives the brain a chance to rest. Often neglect to sleep makes the brain cells to die from exhaustion. But do not get too much sleep because it can make you become lazy and slow. Should sleep 6-8 hours a day for healthy and fit.
7. Covering one’s head during sleep
Sleeping with the head covered is a bad habit that is very dangerous because the carbon dioxide produced during sleep makes the brain concentrated with pollutant. Do not be surprised if over time the brain becomes damaged.
8. Thinking Too Hard When sick
Working hard or studying when the body condition is not fit also makes the ineffectiveness of the brain. Already know You are not healthy, you should rest and not overload your brain.
9. Lack of Brain Stimulation
Thinking is the best way to train the brain works. Less thought would make the brain shrink and ultimately does not work optimally. Diligent reading, listening to music and playing (chess, Scrabble, etc.) will make your brain used to think actively and creatively.
10. Rarely Talk
Intellectual conversations usually take a good effect on the brain. So do not be too proud to be quiet. Quality Chat is very good for your health.
(Seen on Facebook, Interesting Facts)
Friday, June 15, 2012
Thursday, May 7, 2009
STOP EATING CHICKEN WINGS
Avoid eating chicken wings frequently - ladies, especially; a true story...!
A friend of mine recently had a growth in her womb and she underwent an operation to remove the.
The cyst removed was filled with a dark colored blood. She thought that she would be recovered after the surgery but! she was terribly wrong.
A relapse occurred just a few months later. Distressed , she rushed down to her gynecologist for a consultation.
During her consultation, her doctor asked her a question that puzzled her.
He ask if she was a frequent consumer of chicken wings and she replied yes wondering as to how, he knew of her eating habits.
You see, the truth is in this modern day and age; chickens are injected with steroids to accelerate their growth so that the needs of this society can be met.
This need is none other than the need for food.
Chickens that are injected with steroids are usually given the shot at the neck or the wings.
Therefore, it is in these places that the highest concentration of steroids exists.
These steroids have terrifying effects on the body as it accelerates growth..
It has an even more dangerous effect in the presence of female hormones, this leads to women being more prone to the growth of a cyst in the womb. Therefore, I advise the people out there to watch their diets and to lower their frequency of consuming chicken wings!
People, who receive this email, please forward it to your friends and loved ones. I am sure no one wants to see him or her suffer!
Regards,
SingaporeMedical Association
Tel: (65) 6223 1264
A friend of mine recently had a growth in her womb and she underwent an operation to remove the.
The cyst removed was filled with a dark colored blood. She thought that she would be recovered after the surgery but! she was terribly wrong.
A relapse occurred just a few months later. Distressed , she rushed down to her gynecologist for a consultation.
During her consultation, her doctor asked her a question that puzzled her.
He ask if she was a frequent consumer of chicken wings and she replied yes wondering as to how, he knew of her eating habits.
You see, the truth is in this modern day and age; chickens are injected with steroids to accelerate their growth so that the needs of this society can be met.
This need is none other than the need for food.
Chickens that are injected with steroids are usually given the shot at the neck or the wings.
Therefore, it is in these places that the highest concentration of steroids exists.
These steroids have terrifying effects on the body as it accelerates growth..
It has an even more dangerous effect in the presence of female hormones, this leads to women being more prone to the growth of a cyst in the womb. Therefore, I advise the people out there to watch their diets and to lower their frequency of consuming chicken wings!
People, who receive this email, please forward it to your friends and loved ones. I am sure no one wants to see him or her suffer!
Regards,
SingaporeMedical Association
Tel: (65) 6223 1264
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