Social Media and Technology May Be Stressing You Out: Here are 5 Tips to Retrain Your Your Mind
It has only been a little more than the last decade since the launch Facebook, YouTube and Twitter. Along with that came the iPhone, iPad, Pinterest and Instagram. Since then social media and technology stress and technology has grown by leaps and bounds.
Survey findings suggest that more than eight in ten Americans are attached to their gadgets on a typical day (86 percent say they constantly or often check their emails, texts and social media accounts). Read More
Sleep is one of the great mysteries of life. A good night’s sleep is one of the cornerstones of health. Six to Eight hours per night seems to be the optimal amount of sleep for most adults. Too much or too little can have adverse effects on your health. If you want a good night’s sleep here are 20 facts.
Optimizing Your Sleep
Sleep in complete darkness, or as close to it as possible. Even the glow from your clock radio could be interfering with your sleep.
Snoring is the primary cause of sleep disruption for approximately 90 million American adults; 37 million on a regular basis.
More than eight in ten people think that people often or sometimes misuse prescription sleep aids.
Some studies show the use of melatonin shortens the time it takes to fall asleep and reduce the number of awakenings.
One of the primary causes of excessive sleepiness among Americans is self-imposed sleep deprivation.
People who don’t sleep enough are more likely to have bigger appetites due to the fact that their leptin levels (the appetite-regulating hormone) fall, promoting appetite increase.
A seasonal disorder is believed to be influenced by the changing patterns of light and darkness that occur with the approach of winter.
Wind down and relax before going to bed. Try to go over the day’s activities and work out a plan of action for the next day. Do not exercise too late in the evening.
Lifestyle Suggestions for Good Night’s Sleep
The body NEVER adjusts to shift work!
In general, exercising regularly makes it easier to fall asleep and have a more sound sleep.
Sleep is just as important as diet and exercise.
In general, most healthy adults need seven to nine hours of sleep a night. Although, some individuals are able to function with sleepiness or drowsiness after as little as six hours of sleep. Others can not perform at their peak unless they’ve slept ten hours.
It is best to have a regular sleep pattern. Try to go to bed at the same time every evening and get up at around the same time every morning. Improved sleep will not happen immediately but if good sleep habits are maintained, sleep will certainly get better. Preferably between 9:30 and 10:00 pm.
Make sure your bedroom is comfortable. You should have a quiet, dark room with comfortable bedding and good temperature control.
Avoid alcohol, caffeine and cigarettes. Caffeine (tea, coffee, cola drinks) and the nicotine in cigarettes are stimulants that can keep you awake.
Avoid daytime naps. Sleeping during the day will make it much more difficult to have a good night’s sleep. If a nap is necessary, for example because of a late night, then limit this to about thirty minutes. Make sure that you are awake for at least four hours before going back to bed. Don’t allow yourself to fall asleep in front of the TV-not even for a minute.
Aging muscle needs to be kept in shape, because long periods of no use cause degeneration of cells and are more challenging to overcome. It may seem like common sense that if you don’t keep muscles toned , eventually they will get waste away. Younger muscle tissue has as much as four times more regenerative stem cells compared to old muscle.
If you at all able to move, you can do much to prevent muscle atrophy by incorporating some strength exercise into your healthy lifestyle routine. Start gently and work at a pace that is appropriate for your age and current level of fitness.
Also keep in mind that if you are older, and have been sedentary or immobile for some time, suddenly exercising vigorously can cause scarring and inflammation of your muscles, so start off slowly.
That said, I believe that it is never too late to start an exercise program.
Getting professional help from a properly educated personal trainer or physical therapist is probably the wisest and safest way to go if you are new to exercise, or it has been a period of time.
How Strength Training Benefits As You Age
Maintaining healthy muscle tone is not the only benefit from a regular exercise program. Preventing heart disease and osteoporosis are two other major benefits.
A key strategy to reduce your risk of heart disease and other chronic diseases is to keep your inflammation levels low, and visceral fat that shows up in your abdomen and surround your vital organs is another component for reducing risk.
How Does this Work?
The more muscle tone you have, the more calories you burn because they consume calories even when resting and sleeping. So, you gain more muscle and your body naturally increases the number of calories burned, which reduces fat stores.
Strength Training Can Reduce Osteoporosis
Your bones are actually very porous and soft, and as you get older, you bones can easily become less dense and more brittle. Especially if you are inactive.
Resistance training can combat this because as you put more tension on your muscles it puts more pressure on your bones, which then create new bone.
It is Never Too Late
Keep in mind that optimal health is dependent on an active lifestyle, eating fresh, whole foods, and avoiding as many processed foods as possible, and limiting or controlling the stress in your life.
So, start moving, and don’t stop no matter what your age!
And include strength training into your fitness. It is the number one way to remain strong, young and independent well into old age.
I am Shirley Noah, I teach the 9 pillars for health. A step-by-step approach to good health. Let’s connect to see how I may best serve you in the near future.