What To Eat To Gain Weight At 67 Years Old Sleep Your Way to Improved Health

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Sleep Your Way to Improved Health

Health and wellness is a booming industry. We all want to feel better and have more energy. Billions of dollars are spent each year to improve health. Just look at all the ads the pharmaceutical industry puts out. But did you know there’s an easy and no-cost way to improve your overall health?time to sleep

Sleep helps relieve stress. Lack of sleep puts the body in a state of stress. This state increases blood pressure and increases the production of stress hormones. High blood pressure increases the risk of heart attack and stroke. Additionally, an increase in stress hormones can increase inflammation levels in your body, putting you at risk for heart disease, cancer, and diabetes.

Sleep can reduce the risk of depression. A serotonin deficiency can make you more prone to depression. Getting enough sleep helps keep your body chemicals in balance.

The body repairs itself during sleep. Cells produce more protein during sleep. These protein molecules are the building blocks of cells, enabling them to repair damage caused by stress, UV light and other exposures.

Weight loss is another benefit of getting enough sleep. Lack of sleep disrupts the balance of hormones that regulate appetite. Studies have shown a link between sleep deprivation and being overweight or obese.

These are all important health benefits. But the new study adds one more, especially to women.

A good night’s sleep can help women reduce their risk of heart disease, according to research from Baylor College of Medicine in Houston.

“Studies have shown a link between sleep disturbances and the risk of heart disease,” said Dr. Bhuvana Muthuswamy, assistant professor of medicine at Baylor College of Medicine. “Chronic sleep deprivation increases the severity of high blood pressure, diabetes and memory loss. Things like obstructive sleep apnea (when a person stops breathing multiple times a night) increase the risk of high blood pressure, heart disease, and congestive heart failure.”

Women need about eight hours of sleep each night, but this varies from person to person. “There’s no set number, and some people may need six to seven hours, while others may need nine hours to live a productive day,” said Muthuswamy, who is also an assistant professor at the Women’s Integrative Care Center at Baylor College of Medicine.

Dr. Muthuswamy concluded: “Heart disease is the number one cause of death in women. It is six times more common than breast cancer. Women need to be aware of their heart disease risks so they can be prevented and treated early.”

Another study was conducted at Duke University. The sleep habits of 210 healthy men and women were analyzed. This included data on how long it took them to fall asleep, how many hours they slept in the past month, whether they slept through the night and whether they felt sleepy during the day. Their levels of cholesterol, insulin, glucose, fibrinogen (a blood clotting agent), an inflammatory protein that leads to heart disease, and insulin resistance (a precursor to diabetes) were recorded.

The study, conducted by Dr. Edward Suarez, found a consistent association between poor sleep and higher risk factors for heart disease and diabetes. But these higher risks only occur in women! Men with poor sleep patterns had an increased risk.

These studies show that getting a good night’s sleep is even more important for women. Unfortunately, women who find sleep more elusive. According to the National Sleep Foundation, 60 percent of American women say they get a good night’s sleep a few or fewer nights a week. Of the women surveyed, 67 percent said they regularly experience sleep problems.

Faced with this lack of sleep, 80 percent of women surveyed said that when they feel sleepy during the day, they just keep going. Caffeinated beverages make their day. In the poll, 65 percent said they were likely to drink caffeinated beverages, and 37 percent said they drank three or more cups a day. The poll also showed that women don’t go to bed early despite being tired. An hour before bedtime, 87% say they watch TV, 60% do housework, 37% do activities with their children, 36% go online, and 21% do work-related activities several times a week Activity.

Based on this information – and without wanting to be hearing disease statistics – how do you apply it to your life? How can you make better use of this free sleep resource to improve your health?

· Maintain a regular schedule. The more you can get your body used to a set schedule during the day, the more likely your body will be able to fall asleep on time. This includes daily diet, exercise, and daily activities.

· Get ​​up at the same time every day, even on weekends.

· Write out tomorrow’s to-do list before bed. This will help you avoid lying in bed thinking about tomorrow.

· Make sure your pillows and mattress are comfortable. If you have back problems, you may want to consider something like a throw pillow to make you feel more comfortable.

· Quitting nicotine. Nicotine is a stimulant that keeps you awake.

· Avoid caffeine in the early afternoon. Ingestion of caffeine can affect the body for up to 12 hours.

· Do not use alcohol to help you fall asleep. It may help you fall asleep initially, but it can disrupt your sleep and cause you to wake up after a few hours.

Work on making these adjustments in your life. Not only will you sleep better, you’ll feel better.

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