Insomnia: Sleep Disorder > Lack Of Sleep Can Cause Weight Gain
When you feel sleepy at work, you will reach out for a cup of coffee or several cups and a doughnut to keep you awake.
Skip the gym and pick up take away meal on your way home.
When you finally get back to bed, you are too tired to sleep.
It is a vicious cycle and this sleep deprivation can affect your waistline and even your health.
When your energy is low, you will automatically reach for a bag of potato chips and finger foods or other comfort junk foods.
The result, you may be able to fight off your sleepiness but you will gain unwanted pounds as poor food choices combined with lack of exercise will set the stage for obesity and more sleep loss.
Sleep debt is like a credit card debt.
The more you keep accumulating your credit card debt and the higher interest rates you need to pay.
When you accumulate more and more sleep debt, your body will malfunction.
Not getting enough sleep is common, some people may brag about it but you have to pay a price for staying up late and getting up early.
You need to understand the sleep diet connection.
You may have heard about the sleep diet that enables you to lose weight while you sleep.
It could be true.
It is not about sleep itself that you will lose weight but sleep deprivation.
What it means is that you are not getting enough of good quality sleep and because of that your metabolism will not function properly.
On average, you need about 7.5 hours of quality sleep per night.
If you are getting enough quality sleep each another half hour will not help you lose 10 pounds.
However, if you are a five-hour sleeper and start to sleep for seven hours a night, you will start dropping weight.
How exactly lack of sleep affects your ability to lose weight has a lot to do with your nightly hormones.
Ghrelin and leptin are two night hormones, the key in this process.
Ghrelin is the ‘go’ hormone that tells you to eat and when you are sleep-deprived, you produce more ghrelin.
Leptin is the ‘stop’ hormone that tells you to stop eating and when you are sleep deprived, you produce less leptin.
More ghrelin and less leptin equal weight gain.
When you are eating more and your metabolism slows down, you will be sleep-deprived.
Posted by: Mo Salle
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Paracetamol is anti-pyretic (brings fever down) and analgesic (reduces pain).
It is not truly a Non-steroidal anti-inflammatory drug (NSAIDs).
Paracetamol is missing one of the important properties of NSAID which is, anti-inflammatory.
Non-steroidal anti-inflammatory drugs (NSAIDs) are,
- Antipyretic (drugs that reduce fever eg. ibuprofen and aspirin)
- Anti-inflammation (eg. ibuprofen and aspirin)
- Analgesic (drugs that reduce pain or pain killer)
Side effects
The main attraction of paracetamol is that it has few side effects.
But, prolong consumption of paracetamol may cause kidney or liver damage.
Chronic users in high quantities of paracetamol may leads to higher risk of developing blood cancer.
A combination of paracetamol and alcohol can be fatal.
You may die from liver failure.
Keeping paracetamol at home, brand name like “Panadol” is common.
It is such a popular pain killer that almost every household keep it.
Usage
Paracetamol is a popular medication for common cold and flu.
And is commonly used to relief headaches and minor aches and also pains, it is a major ingredient in numerous cold and flu remedies.
Paracetamol does not cure you from your cold or flu.
It merely takes the symptoms away making you feel a little bit better.
Dosage
For adults, the maximum recommended daily dosage is 4 gram.
1 gram equal to 2 tablets, that means 2 tablets every six hours.
Do not take more than 8 tablets per day.
Many people are known to always carry with them paracetamol or “panadol”, to be popped one when they feel a slight headache or stressed out.
They will become addicted before they realise it.
Because of the possible serious side-effects, care must be taken against indiscriminate intake of paracetamol.
Remember that paracetamol side-effects are few, but it can be fatal.
Posted by: Mo Salle
It is well known that cigarette smoking has adverse effects on your body, notably its association with lung cancer.
But bone damages are the least publicized effect of smoking cigarettes.
Osteoporosis
Cigarette smokers are at a higher risk for osteoporosis.
Recent studies have found that tobacco use decreases your bone density.
Cigarette smoke produces excessive amounts of two proteins triggering the natural body process of breaking down bone.
And the toxins in cigarette smoke weakened your bones by affecting the activity of osteoblasts, the cells that build new bone and osteoclasts which break down old bone.
Smokers produce unusually large amounts of two proteins that foster the production of bone-resorbing osteoclasts compared to non-smokers.
Osteoporosis or weakening of the bones increases your risk of fractures and is a major cause of disability among older people.
Fracture and bone healing
Nicotine affect the stem cells (mesenchymal stem cells) stored in your bone marrow.
These stem cells are needed in healing an injured bone and they are building blocks for your tissues.
The first step in bone healing is for mesenchymal stem cells to transform into cartilage-forming cells.
They formed up around the fracture or crack and gradually fill in and harden into bone.
It takes about three months for the fractured bone to heal.
Nicotine causes cartilage to over produce which in return caused havoc to the healing process making healing process ends up taking longer.
And your bones are nourished by your blood, similar with other parts of your organs and tissues in your body.
Nutrients, minerals and oxygen are supplied to your bones via the blood stream.
Smoking increased the levels of nicotine in your blood and this causes the blood vessels to shrink.
Because of this constriction, the nutrients supplied to your bones decreases.
Giving rise to a condition affecting the healing of fractured bone because your bones need more oxygen and nutrients to heal during fractures as osteotomy healing are not met thus prolonged the union time.
Smoking also increases the levels of hormone cortisol that leads to bone breakdown because it impedes the production of hormone calcitonin bone building hormone.
Nicotine and free radicals in cigarette smoke kill osteoblasts the bone-making cells.
Exercise for your bone
Like muscles, your bones are living tissue that responds to exercise by becoming stronger.
Weight bearing exercise that forces you to work against gravity is the best exercise for your bone.
Some examples include:
* Walking
* climbing stairs
* weight training
* and dancing.
Simple but regular exercise such as walking, may help you prevent bone loss and will provide you many other health benefits.
Posted by: Mo Salle
Article Resource:
• Quit smoking for faster bone healing?
You have a body, a mind, and a soul.
Your bodies are guided by your minds and your minds are guided by your souls to live your lives, realized your potential and to achieve happiness.
How can you stay calm and happy and at the same time eagerly trying to achieve your dream?
Here are 3 ways to stay calm and be happy,
1. Positive thoughts
Set yourself free from your perceptions about your limitations.
Fill your mind with positive, good and noble thoughts of yourself and of others.
This will guide you on how to deal with your problems effectively so that stress, fear and all things negative will not upset you.
Wake up in the morning with positive thoughts and your will be happy throughout your day.
Repeat positive affirmations to yourself regularly, at least once a day.
Positive affirmations examples such as,
* I am Happy
* I am Handsome
* I am Successful
* I am Rich
* I am Enjoyable to be with
Be affirmative on certain truths about yourself consistently.
These give clear instruction to your mind and soul to deliver what you a want to achieve.
Your conscious mind awakens the power of your subconscious by imagining the reality of what you desire to be.
2. Achieve calm through deep breathing
Keep your mind at peace by,
* Practicing a simple breathing.
* Followed by a constant state of gratitude to further calm your thoughts.
As soon as your body begins to take in air, there is life.
When you stop breathing, your body will have no air and there will be no more life.
It gives you the ability to stay and remain focused and transformed your energy into thoughts with positive thinking and creative action.
* Deep Breathing Exercise
Inhale slowly and deeply through your nose until air feel up your abdomen then exhale slowly though your mouth.
When you breathe in, pause after the first breath and breathe in again, this time more deeply.
Do it slowly and deeply.
Deep breathing builds your energy.
Slow and gentle exhale is the key to breathing.
As you breathe out, it relaxes your muscles and releases your tension.
Repeat for a few rounds, relax and focus on what you can see and hear.
Do this in bed. It helps you sleep soundly.
Whenever there is an opportunity, do this simple deep breathing exercise.
You will fill up yourself with energy, your mind and soul and help you to focus once you are able to keep yourself calm.
3. Be mindful and remain engaged
This is the age of distraction. Many things are competing for your attention.
Multi-tasking is not as cool anymore. It drains you up while trying to do too many things at one time.
You cannot deliver good results all the time.
But, you can improve on your performance by being mindful and focusing on doing one thing at a time and do it well.
By being mindful you will able to appreciate and enjoy the simple actions such as walking, talking, listening, learning and sharing.
And by being fully engaged and accepting things as they are enables you to embrace the changes in your lives.
You can then remain focus on achieving success that benefits not only yourself but others too.
It is important to help yourself first before you help others because once you have a clear calm mind, you will be more open to solve other people problems.
Posted by: Mo Salle
