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  • 10 Surprising Effects of Lack of Sleep

     

    Here are 10 surprising -- and serious -- effects of sleep loss.

    1. Sleepiness Causes Accidents

    Sleep deprivation was a factor in some of the biggest disasters in recent history: the 1979 nuclear accident at Three Mile Island, the massive Exxon Valdez oil spill, the 1986 nuclear meltdown at Chernobyl, and others.

    But sleep loss is also a big public safety hazard every day on the road. Drowsiness can slow reaction time as much as driving drunk. The National Highway Traffic Safety Administration estimates that fatigue is a cause in 100,000 auto crashes and 1,550 crash-related deaths a year in the U.S. The problem is greatest among people under 25 years old.

    Studies show that sleep loss and poor-quality sleep also lead to accidents and injuries on the job. In one study, workers who complained about excessive daytime sleepiness had significantly more work accidents, particularly repeated work accidents. They also had more sick days per accident.

    2. Sleep Loss Dumbs You Down

    Sleep plays a critical role in thinking and learning. Lack of sleep hurts these cognitive processes in many ways. First, it impairs attention, alertness, concentration, reasoning, and problem solving. This makes it more difficult to learn efficiently.

    Second, during the night, various sleep cycles play a role in “consolidating” memories in the mind. If you don’t get enough sleep, you won’t be able to remember what you learned and experienced during the day.

    3. Sleep Deprivation Can Lead to Serious Health Problems

    Sleep disorders and chronic sleep loss can put you at risk for:

    According to some estimates, 90% of people with insomnia -- a sleep disorder characterized by trouble falling and staying asleep -- also have another health condition.

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  • WHAT TO EAT FOR A FLAT STOMACH?

     

    Did you know that you can do crunches, day in and day out, and still not achieve that flat stomach you were hoping for? Flat ab exercises, like crunches, are great for toning and building muscles, but they do little to burn off the fat. If you want to get a flat stomach, you will need to eat a healthy, low calorie, diet and get plenty of cardiovascular exercise, so that you burn off more calories than you consume. Having said that, some foods are better than others for a flat stomach and some are even positively perfect for it. So, if you are working hard towards gaining a flat belly, check out these ten foods that will help you achieve your goal.

    1. Apples

    Red or green, apples are an ideal food to eat when you are losing weight because they are packed with fibre and they make you feel full fast. The very act of chewing on apple fools your brain into thinking you have eaten more than you have, but as apples are around 85% water, you will have consumed far less than you think. In one study, it was found that women who consumed three apples a day lost weight faster than those who did not eat any at all.

    2. Almonds

    Almonds are little powerhouses of goodness and they contain many of the vital ingredients that will help you lose weight around your belly. They contain fibre to fill you up, protein to boost your metabolism, and magnesium to boost your energy levels. Recent research has also suggested that almonds contain compounds that actually slow the absorption of fat into the body.

    3. Red peppers

    It has also been found that foods that contain antioxidants can help in the fight against belly fat. Researchers recently proved that people who eat a diet that is rich in beta carotene and lycopene tend to have smaller waists than other people, because the antioxidants combat the compounds that cause fat to be stored around the abdomen. Red peppers are an ideal food to boost your intake of antioxidants and they also contain Vitamin C, which the body needs to be able to burn off fat.

    4. Yoghurt

    The probiotics that are found in yoghurt will help keep your digestive system in good working order and prevent constipation, gas and bloating. You also need to keep up your intake of calcium when you are losing weight and yoghurt has been proven to be the best source of calcium for people trying to lose fat, according to a study published in the International Journal of Obesity.

    5. Salmon

    Increasing the amount of omega-3 fatty acids that you consume will also be an aid in your fat burning effort. Amongst the many other health benefits of Omega-3’s they are also thought to make your metabolism more efficient and to be able to control insulin levels. Eat more oily fish, like salmon, and it will help control cravings and make you losing fat from around the stomach easier.

    6. Whole grains

    It should come as no surprise that whole grains make it into this list of foods to eat for a flat stomach. Whole grains contain far more fibre than their refined counterparts and much higher levels of nutrients, including magnesium, which helps to regulate the metabolism of fats. Research has shown that people who eat whole grains put on far less weight around their tummy, than those who eat refined grains.

    7. Grapefruit

    The acidity of grapefruits is thought to slow down the digestive system, so it can make you feel full after a meal, for much longer. In fact, in one study, researchers found that people who ate three portions of grapefruit every day lost weight without changing any other aspect of their diet at all.

    8. Beans

    Beans are very high in protein and an ideal food to substitute for animal products, if you want to go vegetarian, which could help you lose belly fat. Studies have shown that going on a low calorie vegetarian diet is one of the most effective ways to lose weight around the abdomen. It has been found that a purely vegetarian diet burns more of the deep, visceral, abdominal fat than a diet that relies on meat and fish for protein.

    9. Garlic

    Thermogenic foods, like garlic, chillies, and peppers, raise the core temperature of your body and maximise the burning up of fat for energy. By adding more spices to your food, you will burn off the calories that you consume far quicker.

    10. Dark chocolate

    Dark chocolate is a lot more than just a tasty treat, in small quantities; it can also be very good for your health as well. As well it containing antioxidants, dark chocolate improves the digestive system and can be useful for fighting belly fat. For the best benefits of dark chocolate, look for brands that contain at least 70% cocoa.

     

     

    Life plays better!!

     

    መልካም ቆይታ ይሁንላችሁ!!

     

     

     

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  • 6 Surprising Signs Of Heart Disease You Should NEVER Ignore

     Sexual problems, snoring, and bleeding gums are typically thought to be minor health problems. And so, most people who experience the issues tend to just ignore them.However, these seemingly insignificant problems are actually some common symptoms of heart disease – the number one killer in the world.

    When the heart and arteries begin to fail, symptoms manifest in otherwise unrelated parts in the body, revealed Dr John Erwin, a cardiologist from Texas A&M Health Science Center.

    Dr Erwin revealed six of the most common – and most surprising – symptoms of heart disease that people need to be aware of.

    Keeping an eye out for these problems can lead to earlier detection of the disease – and help save lives, he said.

    1: SEXUAL DYSFUNCTION

    Many people think of sexual dysfunction as a problem of the reproductive organs – or the brain.However, especially in males, sexual dysfunction is a common symptom of arterial disease.A buildup of plaque in the arteries can cause men to have a hard time achieving – or maintaining erection.

    But for women, a drop in libido usually signals a post-menopausal state.Yet, women who are post-menopausal ‘rapidly increase’ their risk factors for developing heart disease.Menopause itself doesn’t cause cardiovascular disease.

    Dr Erwin said: ‘While menopause doesn’t cause cardiovascular diseases, certain heart-health risks – like changes in blood pressure and cholesterol levels – begin around the time of menopause.’

    Furthermore, many women develop a more sedentary lifestyle in that phase of their lives.As a result, this symptom should not be ignored.

    2: SNORING OR SLEEP APNEA

    Few things are more frustrating in life than trying to sleep next to a snoring person.

    However, despite the annoyance of snoring, Dr Erwin revealed it can actually be a sign of heart disease.

    Snoring is a common sign of sleep apnea – as is morning sleepiness after a full night’s sleep.

    Dr Erwin said: ‘Sleep apnea – periods of time during sleep where you stop breathing – is associated with many physiological changes that increase the risk of both heart attack and stroke.’

    Snoring can also be a sign of atrial fibrillation – which is an irregular, often rapid heart rate that causes poor blood flow.

    Therefore, detection and treatment of sleep apnea can lower a person’s risk of heart problems.

    So, next time you hear the person next to you snoring, perhaps suggest they see a doctor – instead of just complaining about the noise.

    3: BLEEDING, SORE OR SWOLLEN GUMS

    Few people would ever think that gum problems could be linked to heart disease.However, unhealthy gums are a symptom of periodontis.That is a serious gum infection that damages the gums – and can destroy the jawbone.

    Periodontis can actually lead to an increase in inflammation across the body, according to Dr Erwein.And, over-activity of inflammatory pathways is a strong risk factor for the development of atherosclerotic heart disease and heart attack.Thus, it’s recommended that people follow up regularly with their dentist for oral hygiene.They should also regularly brush and floss their teeth.

    4: SHOULDER OR NECK CONSTRICTION OR ACHING

    Many people feel like an ‘elephant is sitting on their chest’ during a heart attack.And many others experience ‘a squeezing sensation in their arms.However, not all people go through those ‘classic’ heart attack feelings.Instead, many heart attack sufferers feel an uncomfortable sensation, achiness, pain or pressure in their neck, jaw or shoulders.For some, that discomfort is the ‘only sign of heart pain or a heart attack’.

    5: PUFFY FEET AND LEGS

    Feet and legs can swell for a variety of reasons – including something as minor as heat.However, puffy legs and feet can also be a marker of congestive heart failure.That’s particularly true in cases where a person has unusual shortness of breath with activity – or when trying to sleep.While it’s also true that some swelling occurs naturally throughout the day, and tends to resolve overnight, persistent swelling is problematic.People who have constant or worsening swelling of the feet or legs should see a doctor for an evaluation of heart failure.

    6: INDIGESTION OR HEARTBURN

    Heartburn and indigestion are quite common – and rarely serious.But in some instances, those seemingly benign burning or aching sensations in the upper abdomen can be a sign of heart pain or heart attack.Additionally, persistent gastrointestinal distress – such as intractable hiccups – can also be a precursor.And so, when heartburn, indigestion or hiccups are mixed with nausea, sweating, shortness of breath or lightheadedness, people should seek medical attention.

    Dr Erwin said: ‘It’s not uncommon to see people come into the emergency room after chewing on antacids for hours before they realize the pain is something more.’

     

    source : Daily Mail

     

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  • Simple ways to stop worrying about what other people think of you

     

    How many of us are worried about thoughts such as did I say something stupid? Did I act in a weird way? What if people think I am stupid or annoying? We need to be aware of that; what other people think about us can easily get our mind wandering to dark place and this triggers feelings of self-doubt, anxiety and insecurity. In fact, we all know that we shouldn’t worry about other’s opinions of us, but that’s just easier said than done! To do so, the following simple ways will help us.

    1. Realize that you are not a mind-reader

    Can we really know what other people think about us? We often think we know, but assumptions can often lead us to bad conclusions. We never know what other people think unless we gave them a chance to express their feeling or thought.

    2. Act on what will serve you long-term

    Of course, judgement from others can hurt us, but not as much as the pain of missing the opportunity due to fear of getting a negative reaction from others. These negative responses from others affect us instantly, but regret over missed opportunities is something that grows over time. So we need to have willingness to take short-term rejections in return for what will serve us long-term.

    3. Stop judging yourself

    Just pause for a second and think about it; what we are afraid others will judge us for is really what we judge ourselves for. Therefore, if we stop judging ourselves and accept ourselves, we have no need to fear judgements from other people.

    4. Stop judging others

    The more we evaluate/judge others, the more we think that other people are judging us. So instead of judging others it’s better to appreciate and see them as important people who will help us to improve and develop our life.

    5. Realize that it’s not about you

    Based on their perspectives, experience, wounds, fears and limitations people display negative reactions; but bear in mind that it has  nothing to do with us. For example, when we decide to start a business, a person may tell us ’’I’m sure, that you will have no free time whatsoever in the coming months/even years’’. This is his/her, own idea of starting a business not ours.

    6. Focus on what makes you happy

    If we are afraid to do what makes us happy (but consider the society’s norm and values), we should be aware of that we are wasting our time in useless worry. So, instead of channelling our precious energy which makes a difference in our life, it’s better to focus on activities which will make us happy.

    7. Sort out what upsets you

    Regarding what is it we worry others will judge us for? May be regarding our job situation, our relationships with others, or perhaps our skill and intelligence we have. Therefore, first we should have to acknowledge what triggers uncertainty within us and sort them out and either accept or change in some way if we can do; because if we can come up to ease with our situation, we won’t need to worry any longer about reactions from others.

    8. Accept yourself

    We need to accept and acknowledge our imperfections, flaws, and weaknesses. But remember that we are unique; never ever have been or ever will be a person on this planet with the same set of personality traits and talents.

    9. Expect reactions

    We should have to expect reactions instead of being afraid to create them (don’t be scared of awakening other’s feeling). Because unless we can create whether positive response in someone, we probably haven’t dared to be ourselves fully.

    10. Talk with a person you think is judging you

    If we get a chance to have conversation with people we think are judging us, we will be surprised to see them with loads of worries even we never could have imagined. Who knows perhaps they are worrying about what other people might think of them too. So be more open and talk with other people.

    source zepsychologist

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  • 10 Tips: How to get rid of stress Naturally

     Every human being experiences stress at some or the other point of time in life. Thanks to our tiring jobs, faulty eating habits, pollution and most of all our lethargy, which add to the cause of stress. Everyone reacts to stress differently. Some may cope up with it and some may not. Studies have proved that an increase in stress hormones might speed up cognitive decline in people as you age.

    When you feel stress, your body secretes hormones called adrenaline and cortisone which lead to an increase in blood pressure, high blood sugar levels and in the worst case may lead to major organ damage. So, it is important to fight against stress before it bogs you down.

    Here's a list of some of the most effective natural stress reducers:

    Music therapy: How about a prescription for ear soothing music to fight and overcome stress and diseases? Sounds great isn't it? Whether you accept it or not, music affects our daily life, as every human being responds to it. An amalgamation of psychology and counselling, music can act as a healing therapy to cure several conditions like depression, personality issues, autism, cancer etc.

    Outdoor walking: Walking is an inexpensive, low-risk and easiest accessible form of exercise. It significantly contributes to enhanced mental health and well-being.

    Meditation: Meditation is certainly the best way to keep stress at bay. As per studies, daily 25 minutes of focused meditation drastically affects people`s ability to be resilient under stress.

    Massage: If you are a massage lover, here is one more reason for you to indulge in it more often as massage improves vascular function and helps in reducing stress. Essential oils, known as relaxants, help to soothe your mind and eliminate anxiety.

    Sleep well: Most of us do not care about our sleeping schedule or do not get adequate sleep. A good amount of sleep of say 7-8 hours is a must to relax your mind and reduce stress levels. Also, improper sleep can lead to puffy eyes, muscular cramps and also reduces immunity. So sleep your way to good health and enjoy stress free life.

    Exercise: Studies have proved that daily physical exercises help protect brain from stress-induced depression. One should ensure physical activity like walking, jogging, playing games like tennis or football on a daily basis for at least 30 minutes as it rejuvenates one's mind and senses.

    Eating healthy: Eating well plays an important role in maintaining good health. It is advised to eat blueberries, salmon and almonds which help in combating stress. Drinking a cup of green tea or masala tea also rejuvenates your senses and reduces stress levels.

    No social networking, cellphones please: Thanks to our hectic schedules that we are most of time busy either working, and after work, chit-chatting and knowing what interesting is happening in others life. A good way to deal with stress is to disconnect yourself for a while. Give time to yourself, feel the fresh air and notice the difference.

    Positive thinking: Yes, you heard it right. Positive thinking plays a major role in combating stress. It may be a little difficult to think positive in a stressful situation, but believe it or not giving positive messages to your mind helps ease anxiety and helps you remain calm and happy.

    Laugh out loud and smile: No, I am not kidding. Laughter is the best medicine is an age-old saying and holds true in this age too. Whenever you face a situation when you are extremely stressed, try laughing or if not at least smile as it releases endorphins which decrease stress level in body. Being happy is the ultimate mantra to beat stress.

    Source zeenew.india.com

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