Feeds:
Posts
Comments

Posts Tagged ‘Health’

Habits can be contagious. The people around you matter. And you matter to the people around you. Research shows that we are affected by the body composition, habits, and lifestyles of those around us. The more people around us are doing something, or living a certain way, the more likely we are to do and live the same — whether that’s what we eat, how we eat, whether we move (or not), how we move, and so on.

If your friends and family are fitter and healthier, you’re more likely to be fitter and healthier. And the reverse is true, too.

Read Full Post »

WHY WE SLEEP
In “The Nature of Things” documentary, the essence of sleep was explained in detail.

Here are some key points:

LEARNING AND MEMORY
Sleep helps us learn.
Memory processing and memory storage is sleep dependent.
Lack of sleep affects our emotional function and judgement is impaired.
Sleep affects our emotional switching system that guides our choices and decisions.

OBESITY AND SLEEP
Our food intake goes up with less sleep. We eat more especially after dinner. Lack of sleep causes the breakdown of two hormones Leptin (tells us to stop/ decreases appetite) and ghrelin (says time to eat and increases appetite)

DREAMS
We spend 52,000 hours dreaming or equivalent to 6 years. Dreams provide a window into our psychological wellbeing. The more negative our interactions in our dreams, the more anxious and negative and less happy the individual. There is an extraordinary conversation taking place inside our sleeping brains. Dreams may seem chaotic to us but they have order. The brain gives meaning to all the events in our life

THE CORE BIOLOGICAL FUNCTION OF SLEEP
We have blood vessels inside our brain and it is a complex system providing oxygen and nutrients to its cells. At night the brain begins to change. The brain actually CLEANS ITSELF! Our bodies rely on our circulatory system to bring nutrients to its trillions of cells. These cells also produce waste. In our body we have a lymph vessel system that collects and carries waste to our liver where it is eliminated. BUT lymph vessels do not go to the brain.
So how does the brain clean itself of these waste products? During the day, the brain is protected by a sac filled with fluid that surrounds it. At night this sac empties and the fluid filters through the brain. The fluid washes away the waste particles between the cells.
This function is like a dishwasher for our brain. Amyloid beta which is a protein plaque is one of the waste products produced by the brain. This protein builds up in people with Alzheimer’s. While we sleep, the brain washes away these plaques of protein.

We know now that there is a direct relationship between memory impairment and dysfunction in individuals who do not sleep well or long.

https://www.urmc.rochester.edu/news/story/3584/scientists-discover-previously-unknown-cleansing-system-in-brain.aspx

Read Full Post »

Read Full Post »

Are you guilty of portion distortion?

To cut down on calories and control portion size, it is recommended that your dinner plate portions should be three-quarters vegetables, grains, legumes and fruits, leaving only one-quarter for meats, such as fish or chicken.
This will help give you a good mix of nutrients and a better balanced diet.

Read Full Post »

HORIZONTAL

Do I really need to sleep?

The urge to sleep is a physiological drive that we cannot ignore.  There are many scientific reasons why we need to spend almost a third of our lives unconscious and horizontal.

According to a recent research piece in Scientific American magazine, ” sleep does not serve just a single purpose. Instead it appears to be needed for the optimal functioning of a multitude of biological processes – from the inner workings of the immune system to proper hormonal balance, to emotional and psychiatric health, to learning and memory, to the clearance of toxins from the brain. At the same time, none of these functions fails completely in the absence of sleep. In general, sleep seems to enhance the performance of these systems instead of being absolutely necessary. And yet anyone who lives for months without sleep will die.

Research also shows an association between sleep restriction and the development of type 2 diabetes.

Given all the latest research on the many functions of sleep and the likelihood that yet more will be discovered, skimping on sleep is looking like a worse and worse strategy for dealing with the demands of daily life. Taken together, the results of studies looking at the role of sleep in hormonal, immunological and memory functions suggest that if you do not get enough , you could – besides being very tired – wind up sick, overweight, forgetful and very blue.”

http://www.scientificamerican.com/article/beyond-memory-the-benefits-of-sleep/

Read Full Post »

SOME PEOPLE JUST SEEM TO BOUNCE BACK FROM ANYTHING. HERE’S WHAT THEY HAVE IN COMMON.

BY HARVEY DEUTSCHENDORF

Success is seldom a straight road; it almost always involves many detours and dead ends. It takes tenacity and determination to keep going, but those that do will eventually reach their destination.

Most of us have heard before that Thomas Edison failed more than 1,000 times but continued on despite being ridiculed by the media and those around him. And plenty more people refuse to quit long after most would have given up. What is it about these people that makes them different?

There are a number of attributes that consistently stand out amongst those who tenaciously follow their own path in life. Here are seven things highly resilient things have in common:

1. HAVE A HIGHLY DEVELOPED SENSE OF SELF
People who are able to develop a strong sense of who they are and what matters to them are much better able to resist external influences that will keep many people from reaching their potential. They are able to draw strength from within and are therefore less likely to be influenced by what others think of them. This strong inner strength helps them deflect criticism, alienation, ridicule and other factors that everyone who forges their own path inevitably faces.

2. LOOK FOR A POSITIVE TAKE AWAY FROM EVERY SITUATION
When things don’t go according to plan, resilient people look for the learning in the situation and the lesson they can take away. They don’t view failure as final, rather a necessary learning step that will take them further along the path. Instead of taking setbacks personally, they are seen as an inevitable part of the learning process and mentally prepare themselves to deal with them. Resilient people do not lose the lesson.

3. TAKE A LONG TERM VIEW
Resilient people are prepared for the long haul, fully realizing that anything worth achieving will be difficult and will take a great deal of time, effort and persistence. Despite not seeing any immediate results of their efforts, they are keenly aware that what their lives will look like in the future will be determined by their efforts today. Their strong sense of the future motivates them to take action even when they see no immediate benefit and don’t feel very motivated in the moment.

4. HAVE HIGHLY DEVELOPED SENSE OF PURPOSE

Whether it is a belief in a higher power, a strong sense of purpose, or a great sense of humor, resilient people have sources of strength they can rely on to get them through difficult situations. This decreases their sense to belong and rely upon others for motivation. They see their lives beyond the everyday routine and strongly feel the need to follow their own vision. Their motivation is intrinsic.

5. DON’T GET FRIGHTENED BY UNCOMFORTABLE THOUGHTS OR NOT HAVING THE ANSWERS

Most people believe that not knowing how to do something and not being able to, are one and the same thing. Highly resilient people don’t let not knowing how to do something stop them. They believe that they will find a way. They have faith in their ability to overcome whatever obstacles are in their path. Expecting to find new situations uncomfortable and difficult, they are willing to accept this as part of the process.

6. ARE SELECTIVE IN WHOM THEY LOOK TO FOR GUIDANCE AND INSPIRATION
Highly resilient people don’t suffer fools. It’s not that they never look to others for guidance and direction, it’s that they are very selective in who they chose to follow. They look for mentorship in people who have achieved greatly and whom they admire. Once they have found the people they chose to follow, they soak up all the information, guidance and inspiration they can by reading their books and listening to their spoken messages for insight.

7. FIND HEALTHY WAYS TO RECHARGE AND NURTURE THEMSELVES
Resilient people are no less susceptible to pressures and life’s stressors than anyone else, but they have developed healthy coping mechanisms they know can be counted on. Whether it is meditation, exercise or an all-encompassing hobby, they have proven methods that allow them to recharge their energy and get back into pursuing their passion. Personal growth and development for them is not a passing interest or flavor of the month, it is a way of life.

http://www.fastcompany.com/3028712/7-habits-of-highly-emotionally-intelligent-people

Read Full Post »

Protein-rich breakfast helps curb appetite throughout the morning

Date: November 14, 2013 Source: University of Missouri-Columbia

Summary:
New research presented today at The Obesity Society’s annual scientific meeting in Atlanta shows that eating high protein sausage and egg-based breakfasts curbed hunger throughout the morning, compared with a low-protein breakfast (pancakes and syrup) or skipping breakfast, in 18-55-year-old women.

While Americans generally consume enough protein, they tend to eat a small amount at breakfast, moderate amounts at lunch, and the largest amount at dinner. New research presented today at The Obesity Society’s annual scientific meeting in Atlanta shows that eating high protein sausage and egg-based breakfasts curbed hunger throughout the morning, compared with a low-protein breakfast (pancakes and syrup) or skipping breakfast, in 18-55-year-old women.

“Eating a breakfast rich in protein significantly improves appetite control and may help women to avoid overeating later in the day,” said Kevin C. Maki, principal investigator of the study and a research scientist with Biofortis Clinical Research, a Mérieux NutriSciences company.

All of the breakfast meals contained approximately 300 calories and similar quantities of fat and fiber. The protein-rich breakfast bowls contained 30 to 39 grams of protein. Participants completed questionnaires to rate aspects of appetite — such as hunger, fullness, and desire to eat — before breakfast and at 30 minute intervals between breakfast and lunch. A standard lunch meal of tortellini and sauce was served and subjects were asked to eat until comfortably full. Study participants had improved appetite ratings (lower hunger, more fullness, less desire to eat) throughout the morning after eating each protein-rich breakfast, and also ate fewer calories at lunch, compared with the low-protein breakfast and breakfast skipping (water only).

“In the USA, many people choose to skip breakfast or choose low protein foods because of lack of high protein convenient choices. These results demonstrate that commercially prepared convenient protein-rich meals can help women feel full until lunch time and potentially avoid overeating and improve diet quality,” said Heather Leidy, an assistant professor specializing in appetite regulation at the University of Missouri and a co-author on the study.

Story Source:
The above story is based on materials provided by University of Missouri-Columbia. Note: Materials may be edited for content and length.

Cite This Page:
University of Missouri-Columbia. “Protein-rich breakfast helps curb appetite throughout the morning.” ScienceDaily.

ScienceDaily, 14 November 2013 http://www.sciencedaily.com/releases/2013/11/131114102528.htm

Read Full Post »

Older Posts »