Guest Nicole -
Guest Nicole -
By Guest nicole
We know that a good night's sleep is important for our health for all kinds of reasons, but there's a new benefit to add to the list: avoiding dehydration.
A new study suggests that anything under six hours of slumber a night could leave our bodies less than adequately hydrated.
Researchers found that people who slept six hours a night had significantly more concentrated urine and a 16-59 percent higher chance of being dehydrated, compared with adults who were getting a regular eight hours of shut-eye.
And according to the team behind the study, feeling less than 100 percent when you wake up after insufficient sleep might be down to dehydration too, not just the lack of shuteye – so an early morning glass of water could make a big difference.
The researchers think their findings could be traced back to the way the body's hormonal system regulates hydration; they focussed on a hormone called vasopressin, which the body releases during the day and the night to manage fluid levels.
"Vasopressin is released both more quickly and later on in the sleep cycle," says one of the team, Asher Rosinger from Pennsylvania State University.
"So, if you're waking up earlier, you might miss that window in which more of the hormone is released, causing a disruption in the body's hydration."
So, vasopressin does a crucial job of making sure our bodies don't lose too much water while we're sleeping – in fact, it can actually pull water back into the body from our urine.
If we're not staying asleep long enough for the right amount of vasopressin to be released, that can have a knock-on effect.
The study analysed records of more than 25,000 adults in China and the US, who were asked about their sleeping habits and had urine samples taken to look for biomarkers linked to hydration.
Vasopressin in particular wasn't measured, but indicators of it (like the levels of water in pee) were.
It's worth noting that the study isn't enough to prove a causal link – that less sleep causes dehydration – but it does suggest some kind of biological relationship between the two.
If You're Sleeping 6 or Fewer Hours a Night, There's a Weird Health Effect We Didn't Expect
By Guest Nicole
Many studies have shown that carbohydrates, sugar and fat are the causes of weight gain. However, a new report reveals that fat is the only culprit.
Researchers from the University of Aberdeen and the Chinese Academy of Sciences recently conducted a study, published in the Cell Metabolism journal, to explore the impacts of macronutrients on body weight.
To do so, they fed mice 30 different diets that varied in fat, carbs and protein contents for a three-month period, the equivalent of nine years for humans.
Read more: https://www.ajc.com/news/world/eating-fat-the-only-cause-weight-gain-study-says/7ze4Vx5kPVuqQ7EJLO75QI/
By Guest Nicole
Everyone likes a cheeky lie-in now and again on a weekend, but it comes with the annoying side-effect of guilt. Shouldn’t you be out doing more with your weekend?
Well, we’ve got good news. In a study published in the Journal of Sleep Research, Swedish researchers found that having a lie-in could actually lower your mortality rate, if you’d been missing out on sleep during the week.
Previous research has found that adults under the age of 65 who sleep less than five hours each night of the week had a higher risk of death. But this study suggested that catching up on sleep over the weekend could alleviate that risk.
"The results imply that short (weekday) sleep is not a risk factor for mortality if it is combined with a medium or long weekend sleep," the researchers, led by Torbjörn Åkerstedt from Stockholm University, wrote in their paper.
By Guest Nicole
Working out the muscles on one side of our bodies can keep the muscles on the other side fit, even if we do not move them at all.
By Gretchen Reynolds
May 16, 2018
If you sprain an ankle or break a wrist this summer and cannot use one of your limbs, the muscles there will weaken and shrink — unless you exercise those same muscles in your other limb.
According to a fascinating new study, working out the muscles on one side of our bodies can keep the muscles on the other side strong and fit, even if we do not move them at all. The finding has implications for injury recovery and also underscores how capable and confounding our bodies can be.
Many of us — or a family member — will at some point break a bone, tear a ligament or experience a neurological problem such as a stroke that makes it impossible to move an arm or leg normally.
When that limb is immobilized, its muscles will atrophy, losing size and strength, a process that begins within days or even hours of an injury.
There have been hints, though, that exercising one limb can affect the other. In past studies, when someone pedals a bike with one leg or lifts weights with one arm, muscles in the other limb often contract, a development known as mirroring.
But in most of those experiments, the unused limb was not completely immobilized with a cast and scientists did not focus on specific muscles, making it difficult to know whether exercising certain muscles in one limb affects all muscles in the other or only some.
Read more: https://www.nytimes.com/2018/05/16/well/move/exercise-sports-injury-arm-leg-broken-strain-sprain.html?rref=collection%2Fsectioncollection%2Fhealth&action=click&contentCollection=health&region=stream&module=stream_unit&version=latest&contentPlacement=2&pgtype=sectionfront
By Guest Nicole
Exercise changes the brains and sperm of male animals in ways that later affect the brains and thinking skills of their offspring, according to a fascinating new study involving mice.
The findings indicate that some of the brain benefits of physical activity may be passed along to children, even if a father does not begin to exercise until adulthood.
We already have plenty of scientific evidence showing that exercise is good for our brains, whether we are mice or people. Among other effects, physical activity can strengthen the connections between neurons in the hippocampus, a crucial part of the brain involved in memory and learning. Stronger neuronal connections there generally mean sharper thinking.
Studies also indicate that exercise, like other aspects of lifestyle, can alter how genes work — whether and when they get turned on or off, for instance — and those changes can get passed on to children. This process is known as epigenetics.
By Guest Nicole
Falls are a leading cause of injury and death among older adults. In 2014, about 1 in 3 adults aged 65 and older reported falling, and falls were linked to 33,000 deaths.
If you want to reduce the risk of falling, regular exercise may be your best bet, according to the latest recommendations from the U.S. Preventive Services Task Force.
The influential group came to that conclusion after reviewing evidence from about 20 studies that included adults 65 and older. Half of the studies recruited people who were at a high risk of falling. When the USPSTF experts combined data from several studies, they found exercise reduced the likelihood of falls and injury related to falls.
"There were a range of exercise interventions studied, all of which seemed to be effective," Dr. Alex Krist, vice chairperson of the USPSTF, said in an email.
The exercise programs focused on strength and resistance training, as well as balance and gait. "They included individual and group exercises, as well as referrals to a physical therapist or participation in a class like tai chi," said Krist, who is also a professor of family medicine and population health at Virginia Commonwealth University in Richmond.
By Guest Nicole
Eventually it happens to everyone. As we age, even if we're healthy, the heart becomes less flexible, more stiff and just isn't as efficient in processing oxygen as it used to be. In most people the first signs show up in the 50s or early 60s. And among people who don't exercise, the underlying changes can start even sooner.
"The heart gets smaller — stiffer," says Dr. Ben Levine, a sports cardiologist at University of Texas Southwestern Medical Center and director of the Institute for Exercise and Environmental Medicine at Texas Health Presbyterian Hospital, in Dallas.
Think of the heart muscle as a rubber band, Levine says. In the beginning, the rubber band is flexible and pliable. But put it in a drawer for 20 years and it will emerge dry and brittle.
"That's what happens to the heart and blood vessels," he says. And down the road, that sort of stiffness can get worse, he notes, leading to the breathlessness and other symptoms of heart failure, an inability of the heart to effectively pump blood to the lungs or throughout the body.
Fortunately for those in midlife, Levine is finding that even if you haven't been an avid exerciser, getting in shape now may head off that decline and help restore your aging heart. He and his colleagues published their recent findings in the American Heart Association's journal, Circulation.
The research team recruited individuals between the ages of 45 and 64 who were mostly sedentary but otherwise healthy.
By Guest Nicole
March 12, 2018
University of British Columbia
Therapy dog sessions for stressed-out students are an increasingly popular offering at North American universities. Now, new research confirms that some doggy one-on-one time really can do the trick of boosting student wellness.
Therapy dog sessions for stressed-out students are an increasingly popular offering at North American universities. Now, new research from the University of British Columbia confirms that some doggy one-on-one time really can do the trick of boosting student wellness.
"Therapy dog sessions are becoming more popular on university campuses, but there has been surprisingly little research on how much attending a single drop-in therapy dog session actually helps students," said Emma Ward-Griffin, the study's lead author and research assistant in the UBC department of psychology. "Our findings suggest that therapy dog sessions have a measurable, positive effect on the wellbeing of university students, particularly on stress reduction and feelings of negativity."
In research published today in Stress and Health, researchers surveyed 246 students before and after they spent time in a drop-in therapy dog session. Students were free to pet, cuddle and chat with seven to 12 canine companions during the sessions. They also filled out questionnaires immediately before and after the session, and again about 10 hours later.
The researchers found that participants reported significant reductions in stress as well as increased happiness and energy immediately following the session, compared to a control group of students who did not spend time at a therapy dog session. While feelings of happiness and life satisfaction did not appear to last, some effects did.
Read more: https://www.sciencedaily.com/releases/2018/03/180312085045.htm
By Guest Nicole
Unsurprisingly, Freeletics recommends exercise as one of the easiest and most efficient ways to bounce back from a bad day. "We know that a 20-minute bodyweight workout done at home can be just as effective as spending an evening in the gym, so there really are no more excuses not to work on a healthy body and a healthy mind," Freeletics CEO, Daniel Sobhani told Southern Living. But endorphins are a thing, so it's solid advice.
Read the full article: https://www.apartmenttherapy.com/bad-days-per-year-mood-exercise-effect-256267
By Guest Nicole
For people with coronary heart disease, losing weight will not prolong life, a new study reports, but increasing physical activity will.
To their surprise, Norwegian researchers found that in some coronary heart disease patients — those of normal weight — weight loss actually increased the risk for death.
The study, in the Journal of the American College of Cardiology, included 3,307 patients followed for an average of 16 years. There were 1,493 deaths.
Lowering body mass index by more than 0.10 in a year was associated with a 30 percent increase in the risk for death, but only in those of normal weight at the start. Weight gain was not associated with mortality.
By Guest Nicole
A new study adds evidence to the argument that exercise can help preserve brain health, particularly in the aging brain.
What makes this study different than most is a wrinkle in its methodology. Unlike many studies that look for a connection between exercise and brain health, this one used a specific way of measuring physical fitness, by testing the participants’ maximum oxygen consumption during aerobic exercise (known as the V02 max test, it’s a method recognized by the American Heart Association as an objective way of analyzing cardiovascular fitness--more reliable than people just self-reporting on how fit they think they are).
Read more: https://www.forbes.com/sites/daviddisalvo/2018/02/20/study-finds-link-between-physical-fitness-and-brain-health/#6cb0e19172c9
By Guest Nicole
Exercise could help to make your fat tissue healthier, which, hear me out, is a good thing.
According to a timely new study, a single session of exercise may change the molecular workings of fat tissue in ways that, over time, should improve metabolic health.
This finding has particular relevance during the holidays, when, despite our best intentions, so many of us add to our fat stores. Exercise might make these annual bacchanals less metabolically damaging than otherwise.
Most of probably think of our fat tissue as inert and undesirable. But our fat is, in fact, a busy and necessary tissue, producing and sending out multiple biochemical signals that affect biological operations throughout the body.
Fat tissue’s most important responsibility, however, is to securely store fat, and we should hope that it performs this function well. Provocative recent research in both animals and people has found that, if a person’s or animal’s fat tissue is relatively leaky, allowing fatty acids to ooze into the bloodstream, those roving fat blobs can accumulate in other tissues, particularly the muscles and liver. Once there, they contribute to the development of insulin resistance, a serious metabolic condition that often leads to diabetes.
Read more: https://www.nytimes.com/2017/12/06/well/move/how-exercise-can-make-for-healthier-fat.html
By Guest Nicole
The scientific consensus is clear: we need more sleep. Our bodies and brains rely on getting sufficient shuteye, and cutting ourselves short deals a compounding blow to our health. A new study adds to the argument by showing that sleeping too little correlates with a bigger waistline and higher body mass index (BMI), among other negatives.
The study of 1,615 adults found that people who slept an average of six hours a night had a waist circumference three centimeters larger than those who slept nine hours a night (that’s about 1.18 inches). The short sleepers also had a higher BMI on average and lower HDL cholesterol (the so-called “good cholesterol” number that ideally should be higher).
Participants had blood samples taken and their waist circumference, weight and blood pressure recorded. Sleep times fell into three categories: average of about six hours, average of about 7.5 hours and average of about nine hours. Across the board, the six-hour group had worse outcomes than the other two groups.
Read more: https://www.forbes.com/sites/daviddisalvo/2017/07/30/shorting-yourself-on-sleep-could-be-adding-to-your-waistline/#3f91a3fde067
By Guest Nicole
July 17, 2017
Perelman School of Medicine at the University of Pennsylvania
More than a third of Americans don’t get enough sleep, and growing evidence suggests it’s not only taking a toll on their physical health through heart disease, diabetes, stroke, and/or other conditions, but hurting their mental health as well.
Read more: https://www.sciencedaily.com/releases/2017/07/170717120048.htm
By Guest Nicole
CNN)You've likely heard that regular exercise can reduce the risk of chronic conditions such as heart disease, diabetes or osteoporosis.
But a growing body of research shows it may have another, more surprising effect: improving your sex life.
In men, regular exercise appears to be a natural Viagra: It's associated with a lower risk of erectile problems.
Read more: http://edition.cnn.com/2017/06/28/health/sex-exercise-davis/index.html
By Bible Speaks
Can't sleep? It's called "over thinking." What is bothering you? Worries, pain, sadness, stress?
"The peace of God that surpasses all understanding will guard your hearts and your mental powers by means of Christ Jesus." (Phil.4:7)
So many sad things happen to people, humans need comfort and relief. During the Thousand Year Reign of Christ, God “will wipe out every tear from their eyes, and death will be no more, neither will mourning nor outcry nor pain be anymore.” (Revelation 21:4)
It is wonderful to think that there will be no more pain and suffering. It is even more wonderful that God promises to take away death.
Try thinking about this when under stress and can't sleep? We are very close to this fulfillment of this wonderful prophecy and you can see this before your eyes come true. Now, get some sleep let go of anxiety and just "look ahead" miracles do come true. ???
By Guest Nicole
If you’re tired of feeling bloated and puffy, there is a light at the end of the tunnel. Over half of our total body weight is water and the amount we retain on a given day is directly correlated to what we eat. The key to flushing the water-weight quickly is to take a break from foods that are high in sodium like canned goods, chips, pizza, pasta, and even sugary foods as well. Author and personal trainer Jen Widerstrom has come up with a few easy ways to wave goodbye to the bloat in just three days. Here is what you need to know to get started.
Start With a Potassium Water Flush and Caffeine Chaser
As strange as it sounds, the key to getting the water weight down is to actually drink more water. To spice up your water, add lemons, cucumbers, and kiwis to hydrate your body and give it to a dose of potassium. Potassium counterbalances the effect of sodium in the body so it’s an important part of your diet when you’re trying to shed the weight. Pair this drink with a caffeine chaser such as tea or an espresso shot, which acts as a natural diuretic. Make sure to avoid sugar and dairy since these ingredients can actually make you bloat.
Pair White Bean Hummus With Water Veggies at Lunch
Studies show that white kidney beans have a compound that acts as a starch blocker. For every gram of carbs you eat, you retain three grams of water, but white beans inhibit digestion of these carbs so you don’t have to accumulate any water weight. Aside from that benefit, this vegetable is also full of fiber which can help clean you out. The most powerful way to enjoy this snack is with cucumbers and celery which have the highest water content of any vegetable and are extremely low in calories.
Make a Water-Shedding Veggie Bowl
Leafy greens are a crucial part of water weight loss because they draw water out of your body. So start with a base of spinach and add asparagus (a natural diuretic) and broccoli (which is high in potassium) on top. Top with dried apricots which can add a nice texture and all-natural sweetness to the dish. Feel free to swap out the greens, choosing from kale or Swiss chard or any other dark leafy vegetable you enjoy.
Make Banana Tea for Dessert
To make banana tea, put a whole banana – peel included – in a pot of water and bring it to a boil for around 10 minutes. The peel actually has more potassium than the banana itself and is full of magnesium which can help you sleep better. A good night’s rest is also important for losing weight because your body goes into fat-burning mode while you snooze. You can also add a pinch of cinnamon to give the drink more flavor, just avoid adding any sweeteners to avoid an insulin spike.
Add Exercise to Your Daily Routine
Aside from your diet, light exercise is very helpful in shedding the water weight. Either before breakfast or after dinner, make time to go for a 20 minute walk at the park or just around your neighborhood. You don’t have to do an intense workout to enjoy the benefits, the key is to get your blood flowing, improve your circulation, and help you digest your food.
By Guest Nicole
People sleep in a park during hot weather in Dhaka, Bangladesh. CreditAbir Abdullah/European Pressphoto Agency
Global warming caused by human emissions of greenhouse gases is having clear effects in the physical world: more heat waves, heavier rainstorms and higher sea levels, to cite a few.
In recent years, though, social scientists have been wrestling with a murkier question: What will climate change mean for human welfare?
Forecasts in this realm are tricky, necessarily based on a long chain of assumptions. Scientific papers have predicted effects as varied as a greater spread of tropical diseases, fewer deaths from cold weather and more from hot weather, and even bumpier rides on airplanes.
Now comes another entry in this literature: a prediction that in a hotter world, people will get less sleep.
By Guest Nicole
New research shows a major advantage for those who are highly active
May 10, 2017
Brigham Young University
Despite their best efforts, no scientist has ever come close to stopping humans from aging. Even anti-aging creams can't stop Old Father Time. But new research reveals you may be able to slow one type of aging -- the kind that happens inside your cells. As long as you're willing to sweat.
Despite their best efforts, no scientist has ever come close to stopping humans from aging. Even anti-aging creams can't stop Old Father Time.
But new research from Brigham Young University reveals you may be able to slow one type of aging -- the kind that happens inside your cells. As long as you're willing to sweat.
"Just because you're 40, doesn't mean you're 40 years old biologically," Tucker said. "We all know people that seem younger than their actual age. The more physically active we are, the less biological aging takes place in our bodies."
The study, published in the medical journal Preventive Medicine, finds that people who have consistently high levels of physical activity have significantly longer telomeres than those who have sedentary lifestyles, as well as those who are moderately active.
Telomeres are the protein endcaps of our chromosomes. They're like our biological clock and they're extremely correlated with age; each time a cell replicates, we lose a tiny bit of the endcaps. Therefore, the older we get, the shorter our telomeres.
Exercise science professor Larry Tucker found adults with high physical activity levels have telomeres with a biological aging advantage of nine years over those who are sedentary, and a seven-year advantage compared to those who are moderately active. To be highly active, women had to engage in 30 minutes of jogging per day (40 minutes for men), five days a week.
"If you want to see a real difference in slowing your biological aging, it appears that a little exercise won't cut it," Tucker said. "You have to work out regularly at high levels."
Tucker analyzed data from 5,823 adults who participated in the CDC's National Health and Nutrition Examination Survey, one of the few indexes that includes telomere length values for study subjects. The index also includes data for 62 activities participants might have engaged in over a 30-day window, which Tucker analyzed to calculate levels of physical activity.
His study found the shortest telomeres came from sedentary people -- they had 140 base pairs of DNA less at the end of their telomeres than highly active folks. Surprisingly, he also found there was no significant difference in telomere length between those with low or moderate physical activity and the sedentary people.
Although the exact mechanism for how exercise preserves telomeres is unknown, Tucker said it may be tied to inflammation and oxidative stress. Previous studies have shown telomere length is closely related to those two factors and it is known that exercise can suppress inflammation and oxidative stress over time.
"We know that regular physical activity helps to reduce mortality and prolong life, and now we know part of that advantage may be due to the preservation of telomeres," Tucker said.
Materials provided by Brigham Young University. Note: Content may be edited for style and length.
By Guest Nicole
Some nights, it’s like you can’t get your brain to shut up long enough for you to fall asleep. You’re mentally reviewing the day you just completed while also previewing the day ahead; sometimes, your mind may even reach way back into the archives and pull up something embarrassing you did back in high school. So fun!
Racing thoughts can be a sign of a serious mental health condition like anxiety. But these nights also happen to everyone from time to time — and once we’re too old for bedtime stories, it’s not always clear what to do. There’s no one solution that will work for everybody, of course, so instead, we’ve rounded up suggestions from eight sleep experts. At the very least, it’s something to read next time you can’t sleep.
Distract yourself with meaningless mental lists.
“The absolute prerequisite for sleep is a quiet mind. Think of something else, rather than what’s worrying you — something with a story to it. It can be anything of interest, but of no importance, so you can devote some brain energy to it without clashing into the real world and going straight back to your worries. I fly a lot, so I imagine I have my own private jet and how would I arrange the furniture on it. If you’re someone who likes going to music festivals, what would your lineup be?” — Neil Stanley, sleep expert
Try to stay awake instead.
“Thinking about sleep and wishing for it to happen is a recipe for staying awake. This is where paradoxical thinking comes in. If you give yourself the paradoxical instruction to stay awake instead, you’ll be more likely to fall asleep. If you can be comfortable with the idea of remaining awake, then the performance anxiety and frustration that are associated with trying to sleep have nowhere to go and your arousal level drops.” — Colin Espie, professor of sleep medicine at the University of Oxford
Or just get out of bed.
“If 20 minutes has gone by as the mind races and is unable to relax back to sleep, it’s best to get out of bed. Without looking at your phone or any other screen devices, go to another dimly lit room where you keep a notebook. Write down the thoughts that are keeping you awake. Finish with the words, ‘It can wait until tomorrow.’ Then, go back to bed, focus on the breath, and mindfully relax into those words, giving yourself permission to yield to sleep.”— Jenni June, sleep consultant
Write down whatever’s freaking you out.
“Spend a maximum of 20 minutes just getting everything out of your head and onto paper every day. It’s a therapeutic way to see that you probably don’t have loads to worry about, rather just a few reoccurring things. You can then see which worries are hypothetical (i.e., what if I make a mistake at work and lose my job) or ‘real’ worries (e.g., I made a mistake and have lost my job). For the real worries you can then make an action plan/problem-solve and for the hypothetical ones, learn to let them go.” — Kathryn Pinkham, National Health Services insomnia specialist
Get back in bed and do some deep breathing.
“Deep breathing … acts as a powerful distraction technique, particularly if paired with counting. You want to aim to breathe out for longer than you breathe in, and pause after breathing in and out; so you might choose to count for three when you breathe in, then pause and count to five when you breathe out, then pause. Really focus on your breathing and counting, and if your mind wanders off, just take note of that and return your attention to the exercise. You may need to do this for ten minutes or so.” — Christabel Majendie, sleep therapist
Try not to try so hard.
“Try not to struggle or ‘try harder’ to overcome the sleeplessness or get rid of unwanted thoughts, as this can worsen insomnia. One successful approach to overcome this negative cycle is to instead learn to observe and accept these struggles, using mindfulness strategies to help.” — Jenny Stephenson, director of HappySleepers
Or maybe plan how you’ll get some sun in the a.m.
“Getting more sun exposure in the midmorning can help readjust the brain’s internal clock and make it easier to fall asleep later that night. In my book, I write about how sun exposure is now a key part of many professional athletes’ travel schedules, and seen as a way of preventing jet lag. Non-athletes can do similar things. Someone who can’t seem to fall asleep at night may want to try getting as much exposure to natural light in the morning, essentially prepping themselves to fall asleep when they want to.” — David K. Randall, author of Dreamland: Adventures in the Strange Science of Sleep
And if all else fails …
“The great era of tinkering with sleep aids was popular in early modern Europe. Here are a few of my favorites:
• Put some blood-sucking leeches behind your ears. When they bore holes in the skin, pull them out and place a grain of opium in each hole. (From 16th-century French physician André du Laurens.)
• Kill a sheep, and then press its steaming lungs on either side of the head. Keep the lungs in place as long as they remain warm. (From 16th-century French surgeon Ambroise Paré.)
• After the evening meal, eat lettuce, drink wine, and rub an ointment made of the oil of violets or camphor on the temples. Dissolve a mixture of poppy seeds, lettuce seeds, balsam, saffron, and sugar and cook it in poppy juice. Then listen to pleasant music and lie down on a bed covered with the leaves of fresh, cool plants. (From 15th-century philosopher Marsilio Ficino.)” — Benjamin Reiss, author of Wild Nights: How Taming Sleep Created Our Restless World
By Guest Nicole
January 16, 2017
Taylor & Francis
One in five young people regularly wake up in the night to send or check messages on social media, according to new research. This night-time activity is making teenagers three times more likely to feel constantly tired at school than their peers who do not log on at night, and could be affecting their happiness and wellbeing.
1 in 5 young people regularly wake up in the night to send or check messages on social media, according to new research published today in the Journal of Youth Studies. This night-time activity is making teenagers three times more likely to feel constantly tired at school than their peers who do not log on at night, and could be affecting their happiness and wellbeing.
Over 900 pupils, aged between 12-15 years, were recruited and asked to complete a questionnaire about how often they woke up at night to use social media and times of going to bed and waking. They were also asked about how happy they were with various aspects of their life including school life, friendships and appearance.
1 in 5 reported 'almost always' waking up to log on, with girls much more likely to access their social media accounts during the night than boys. Those who woke up to use social media nearly every night, or who didn't wake up at a regular time in the morning, were around three times as likely to say they were constantly tired at school compared to their peers who never log on at night or wake up at the same time every day. Moreover, pupils who said they were always tired at school were, on average, significantly less happy than other young people.
"Our research shows that a small but significant number of children and young people say that they often go to school feeling tired -- and these are the same young people who also have the lowest levels of wellbeing. One in five young people questioned woke up every night and over one third wake-up at least once a week to check for messages. Use of social media appears to be invading the 'sanctuary' of the bedroom." Said author Professor Sally Power, Co-Director (Cardiff) Wales Institute for Social & Economic Research, Data & Methods (WISERD).
The study findings support growing concerns about young people's night-time use of social media. However, because of the complex range of possible explanations for tiredness at school, further larger studies will be needed before any firm conclusions can be made about the social causes and consequences of sleep deprivation among today's youth.
By Sammy Burke
Losing body fat fast is a great accomplishment, and doing so without spending excessive time exercising is even better. Dr. Jade Teta, an integrative physician and fitness trainer, created a program called Metabolic Prime that is designed to burn fat faster while spending much less time exercising.
According to studies and experts, any type of exercise that helps a person burn more calories than they need in a day will cause weight loss. So what makes an exercise program like Metabolic Prime a better choice than any other regular program?
Metabolic Prime introduces you to “Metabolic Micro-Bursts” a new exercise strategy that is short, fun, thrilling, and can be done anywhere without weights or gym equipment. These are 45-second movements that take only 15 minutes per workout session to get results.
Metabolic Micro-Bursts moves, or Micro-Bursts for short, has been promoted by Dr. Teta as one of the most effective training methods ever to come down the pike, both for burning fat and for improving health. One of the most popular claims for Micro-Bursts is that it burns a lot more calories than conventional cardio.
Whether you’re looking to shed a few pounds or achieve a drastic body transformation, optimizing the way your body burns calories may be beneficial. You can change your metabolism to work faster just by exercising in a certain way.
Most people think exercising to burn fat is simply about working out hard or long as they can. This approach may work for some people, but according to Dr. Teta, if you understand the relationship between metabolism and exercise you would know that exercise is not just about quantity, longer is not always better. Intelligent exercise provides just the right type of stimulus, in just the right amounts, to get the body to respond.
"The Micro-bursts strategy in Metabolic Prime time warps your metabolism back to the days when you could eat and move more freely said Dr. Teta. "The special workouts reawakens the “youth genes” currently dormant inside your body and returns you to your metabolic prime".
The first step towards getting a faster metabolism is to know what your metabolism is, how it works, and the important steps to get your metabolism burning. With the right information and guidance, it is easy to ignite your metabolism so you can get the fat loss results you want. With the Metabolic Prime System, Dr. Teta promises it’s possible to do this.
Dr. Jade Teta http://jadeteta.com/
Adrian Kellogg http://musclebuildingdigital.com/
By Guest Nicole
Why would a sports medicine physician teach fitness classes? It's a common question I hear all the time.
My belief is that being a doctor is as much about preventing illness and injury as it is about treating these problems after they happen. Across the spectrum of the human body, no drug is as effective as the medicine of exercise. For that reason, I have focused my attention on preventive health using the medicine of fitness.
In addition to my busy sports medicine practice, I have developed the world's biggest, free-standing, physician-led exercise clinic. My goal is to prescribe the medicine of exercise to my IronStrength community, thousands of people who show up and work out with me every year, and to teach doctors around the world how they can do the same.
Over the years, it's become abundantly clear to me that intensity matters—so does consistency! That's why it's essential for all of us not to let bumps in the road—like holiday travel, too many holiday commitments, or too much time with family—get in the way of our motivation or our routine!
HIIT, or high-intensity interval training, is all about efficiency and intensity. It's about how hard you work and how much work you do in any given time period. It's the perfect workout for someone who has no time. These workouts are designed to hit as many muscles as possible in the simplest way possible. Many of the exercises involve multiple muscle groups and are based on functional movement—they'll train you for natural movements you do every day.
I define fitness as a combination of cardiopulmonary fitness and strength. The beauty of these HIIT workouts is that they address both components of fitness at the same time and can be done anytime, anywhere.
A 10-minute-or-less workout isn't ideal, but if you HIIT it hard (pun intended!), it can make a huge difference. Even if it's been the busiest day ever and you have no time and you have no motivation, just start exercising. Maybe you'll have to cut it short. But maybe after a couple of minutes you'll start to feel better. Maybe you'll get into it more and more as you go. Maybe your mood will brighten. And maybe, just maybe, you'll squeeze in more time than you thought, or work harder and fit more into the time you have.
Here's another tip: Choose the workout wisely! Workouts do more than just make you sweat; they can help eliminate the excuses, too. Here's a short workout that doesn't need any equipment or even very much space! It's perfect for your bedroom, a hotel room, or anywhere you have just a bit of floor space. So simple! All you have to do is tie your shoes and get it done. Heck, you don't even need shoes. Try it barefoot.
For a full-body HIIT workout in just 10 minutes, start with a three-minute warm-up of jumping jacks, pogo hops, and forward jacks. Rest for one minute. Perform these three exercises for one minute, cycling through the set two times.
Then, give these exercises a try:
Stand with your hands on the back of your head and your feet shoulder-width apart. Lower your body until your thighs are parallel to the floor, then jump as high as you can. When you land, immediately squat and jump again.
Reverse lunge with toe touch
Stand with your feet hip-width apart. Step back with your right leg and lower your body until your knee almost touches the floor. Stand up, swing your right leg as high as you can, and touch your toes with your left hand. Alternate sides for the allotted time.
Burpee with push-up
Stand with your feet shoulder-width apart. Squat as deeply as you can and place your hands on the floor. Kick back into a push-up position. Do one push-up. Bring your legs back to a squat and jump up, throwing your hands above your head. Land and repeat.
If you find yourself getting really into things, add on another 10 minutes by resting for one minute and then performing the next three exercises for one minute each, cycling through the set three times.
Assume a push-up position. Your body should form a straight line from your head to your ankles. Without allowing your lower-back posture to change, lift your left foot off the floor and move your left knee toward your chest. Return to the starting position and repeat with your right leg. Alternate legs, moving quickly.
Single-leg toe touches.
Stand on your right leg with your left leg out in front of you, raised off the floor. Place your arms straight out to your sides at shoulder height. Bend your right leg at the knee and squat down to touch your left hand to the toe of your right foot, then come back up. Repeat with your left leg and continue, alternating for the allotted time.
Lie faceup with your hips and knees bent 90 degrees so that your lower legs are parallel to the floor. Place your fingers on the sides of your forehead. Lift your shoulders off the floor and hold them there. Twist your upper body to the right as you pull your right knee in as fast as you can until it touches your left elbow. Simultaneously straighten your left leg. Return to the starting position and repeat to the other side.
By Dr. Jordan Metz/MBG
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