Wonders of Sleep.

To stay healthy and be healthy, we certainly need sleep. Sleep, we all love it, especially when you wake up from a great night's sleep. In the past, sleep was often ignored by doctors and surrounded by myths, but now we are beginning to understand the importance of sleep to overall health and well-being. In fact, when people get less than 6 or 7 hours of sleep each night, their risk for developing diseases begins to increase.

It's important to make an overall commitment to healthy, restorative sleep. Here are some tips from the Better Sleep Council for maintaining a healthy sleep cycle and ensuring the best night's rest:

1. Make sleep a priority by keeping a consistent sleep (bedtime) and wake schedule, including weekends
2. Create a bedtime routine that is relaxing. Experts recommend reading a book, listening to soothing music or soaking in a hot bath.
3. Transform your bedroom into a haven of comfort. Create a room that is dark, quiet, comfortable and cool for the best possible sleep.
4. Evaluate your mattress and pillow to ensure proper comfort and support. If your mattress is five to seven years old, it may be time for a new one. In general, pillows should be replaced every year.
5. Keep work materials, computers and televisions out of the bedroom; it should be used for sleep and sex only.
6. Exercise regularly, but complete workouts at least two hours before bedtime.
7. If you sleep with a partner, your mattress should allow each of you enough space to move easily. Couples who've been sleeping on a "double" (full size) may think they have enough room, until they learn that each person has only as much sleeping space as a baby's crib!
8. Avoid nicotine (e.g., cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.
9. Avoid caffeine and alcohol (e.g., coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.
10. Finish eating at least two to three hours before bedtime.

Facts facts facts. :)

1. Sleep keeps your heart healthy

Heart attacks and strokes are more common during the early morning hours. This fact may be explained by the way sleep interacts with the blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night.

2. Sleep may prevent cancer

People working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress the growth of tumors. Be sure that your bedroom is dark to help your body produce the melatonin it needs.

3. Sleep reduces stress

When your body is sleep deficient, it goes into a state of stress. The body's functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep.

4. Sleep makes you more alert
Of course, a good night's sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night's sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You'll sleep better the next night and increase your daily energy level.

5. Sleep bolsters your memory
Researchers do not fully understand why we sleep and dream, but a process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better.

6. Sleep may help you lose weight
Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep. So if you are interested in controlling or losing weight, don't forget to pay attention to getting a good night's sleep.

7. Naps make you smarter
Napping during the day is not only an effective and refreshing alternative to caffeine, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk for dying from heart disease. People who nap at work have much lower levels of stress. Napping also improves memory, cognitive function and mood.

8. Sleep helps the body make repairs
Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage.

~Stay Healthy, be healthy. :] this blog provides health tips for all.

Be Healthy.

It is very important for us to stay healthy and be healthy at all times. Young and old, we need to bake care of our body in order to stay healthy and be healthy for our own sake. If you strive for fitness, all great fitness tips you get should be read with passion. We all want a good health, and we want to stay fit. Some people find it hard to become fit and healthy. Overweight people are battling to lose pounds with diets and workouts and after a few weeks they give up and continue their unhealthy lifestyle. Some of them have other bad habits as well, such as smoking and drinking too much alcohol. Other people love to move; like running, swimming, basketball, tennis, skiing, you name it... they find joy and excitement in activities that bring them health and fitness.

Eating Right

Eating the right foods and the right amounts of foods can help you live a longer, healthier life. Research has proven that many illnesses—such as diabetes, heart disease, and high blood pressure—can be prevented or controlled by eating right. Getting the nutrients you need, such as calcium and iron, and keeping your weight under control can help. Try to balance the calories you get from food with the calories you use through physical activity. It is never too late to start eating right. Here are some helpful tips.

Eat a variety of foods, especially:

Vegetables. Choose dark-green leafy and deep-yellow vegetables.

Fruits. Choose citrus fruits or juices, melons, and berries.

Dry beans (such as red beans, navy beans, and soybeans), lentils, chickpeas, and peanuts.

Whole grains, such as wheat, rice, oats, corn, and barley.

Whole grain breads and cereals.

Eat foods low in fat, saturated fat, and cholesterol, especially:

Fish.

Poultry prepared without skin; lean meat.

Low-fat dairy products.

Drink Huge Amounts Of Water

One of the smartest fitness tips I have heard about and practiced is intake of fluids in large amounts. According to experts, water and juices from various kinds of fruit are essential part of good diet. Not only will such liquids help you lose weight, they can also keep you body optimally hydrated. Besides, people who are drinking enough fluids is a day usually have clearer complexion so drink up!

Physical Activity

Research shows that physical activity can help prevent at least six diseases: heart disease, high blood pressure, obesity (excess weight), diabetes, osteoporosis, and mental disorders, such as depression. Physical activity also will help you feel better and stay at a healthy weight. Research suggests that brisk walking can be just as good for you as an activity such as jogging. Try to do a total of 30 minutes of constant physical activity, such as fast walking, most days of the week.

Simple things like for instance climbing stairs, walking dogs, mowing your lawn, cleaning your house, dancing and other moving activities can burn a lot of calories. What is more engaging about moving around is that you don't just lose weight but you also relieve your mind and your muscles from stress. According to recent studies, movement is one of the best stress relievers so don't just sit all day in front of your computer at work. Stand up let's say every half hour and stretch your legs. Likewise, it would be better for you to take the stairs instead of riding the elevator when you go to the office.

Before you start being physically active:

Talk with your doctor about ways to get started.

Choose something that fits into your daily life, such as walking, gardening, raking leaves, or even washing windows.

Choose an activity you like, such as dancing or swimming.

Try a new activity, like biking.

Ask a friend to start with you, or join a group.

Don't quit:

Make time for physical activity, start slowly, and keep at it.

If the weather is bad, try an exercise show on TV, watch an exercise tape in your home, walk in the mall, or work around the house.

Alcohol and Other Drug Use

Abusing alcohol or using illegal drugs can cause serious medical and personal problems. Alcohol and drug abuse can lead to motor vehicle and other accidents, depression, and can cause problems with friends, family, and work. Drug use can cause heart and breathing problems. Alcohol abuse can cause liver and heart problems and throat and mouth cancer.

Advice on Alcohol and Other Drug Use:

Don't use illegal (street) drugs of any kind, at any time.

If you drink alcohol, limit the number of alcoholic drinks—no more than one drink a day for women and two drinks a day for men.

Do not drink alcohol before or while driving a motor vehicle or operating heavy machinery.

If you have concerns about your alcohol or drug use, talk to your doctor.

Smoking

A very momentous fitness tip is for you to quit smoking and concentrate on staying healthy and fit. Tobacco-smoking is definitely bad for the body. Smokers often suffer from different types of diseases including certain types of cancers. If you value your health as well as your life, throw that tobacco away. Research shows that smoking causes more major diseases than any other personal habit. Some examples are cancers of the lung, mouth, bladder, and throat; heart and lung disease; and strokes. If you stop smoking, you can help avoid these diseases.

It is never too late to stop smoking. Half of all people who have ever smoked have quit.

When you are getting ready to quit:

Pick a date to quit.

Begin by not smoking in places where you spend a lot of time, such as at home or in the car.

Get support and encouragement—you may want to join a quit smoking program.

Talk with your doctor about using nicotine replacement products such as gum, patch, nasal spray, or inhaler. Research shows that almost everyone can benefit from using these products.

Once you have quit:

Don't try even one puff, and try to keep yourself away from all cigarettes.

If you fail the first time, don't give up. Keep trying and learn from your experiences. Ask yourself what helped or did not help you in trying to quit.

Every time children and others you care about are around cigarette smoke, they breathe in poisons that can cause asthma or cancer. Please, don't expose others to secondhand smoke. Quit for them.

Don't Stress

A lot of us who are under constant pressure tend to eat too much and do not take good care of their bodies. If you are one of them who are constantly too stressed-out to think straight, take a break and appraise the kind of life that you have.

~Stay Healthy, be healthy. :] this blog provides health tips for all.