Is Sleep Loss Affecting Your Health?

Everyone has experienced the effects of sleep deprivation at some point or another: fatigue, brain fog, memory lapses and general malaise. Most people don’t give the loss of sleep too much consideration until the problem occurs on a regular basis and disrupts their ability to work or aggravates any health conditions they may have. But, research shows that not getting enough sleep may be doing more damage than most people might think.

In a new study, published in the medical journal Molecular Metabolism, researchers assessed healthy men of healthy weight to determine whether short-term sleep partial deprivation had any effect on their gut health. For two nights the men slept for just over four hours, between the hours of 2:45 am to 7:00am. For two additional nights the men slept normally, which in the study was defined as 8-1/2 hours between 10:30 pm and 7 am. They found that short-term sleep loss alters gut microbes, in terms of the ratios between different varieties of bacteria. Some strains increased while others significantly dropped. The microbial changes were comparable to changes linked to metabolism disruptions.

Additionally, the researchers found changes in insulin sensitivity, which is a factor in diabetes, metabolic syndrome, and obesity. Sleep deprivation, even for such short times, resulted in a 20 percent reduction in sensitivity to the hormone insulin. Insulin is a hormone which regulates blood sugar levels in the body. When blood sugar levels increase after eating, insulin ensures that the levels drop back down. When the body stops responding properly to insulin, the results can be damaging. When this impaired sensitivity to insulin happens over long periods of time, insulin resistance can result. Insulin resistance is a condition in which the body no longer responds properly to the natural compound secreted by the pancreas in response to sugars.

Because the research was preliminary, it’s not clear whether longer-term (beyond two days) sleep deprivation might result in insulin resistance, but the 20 percent drop in insulin sensitivity is definitely cause for further studies into the effects of sleep loss. 

While the research continues, you don’t have to lose more sleep worrying about the effects of sleep loss.

6 Strategies for Better Sleep:

There are some excellent natural options that can help, including:

1. Skip caffeine after 3pm.

2. Avoid eating at least three hours before bedtime.

3. Try to go to bed at the same time each night to help your body adjust to this pattern.

4. Avoid blue-light emitting technologies within a few hours of sleep. These include: computers, televisions and cellphones.

5. Have a bath before bedtime to help you relax; better yet, add some lavender essential oil to the bath. Lavender has been found to calm the entire nervous system within one minute, helping people to feel more relaxed and sleepier.

6. Stop working at least a few hours before bed.

6 Superpowers Introverts Have

Do you prefer connecting with friends one-on-one rather than meeting a room full of new people? Do you work best in a quiet corner at work, away from the rest of the open-plan office? Do you like being alone? You may be an introvert…and it may be one of your greatest assets.

Research from The Quiet Institute in partnership with Scott Barry Kaufman of the University of Pennsylvania describes introversion (and extroversion) through the facets of stimulation (a preference for either calm or exciting environments) and deliberation (a preference for deliberation versus action).

If you’re an introvert like me, it may seem like those who thrive on action and exciting environments have the upper hand—they seem to lead with ease, they take risks, they charm strangers.

“Introversion, along with its cousins sensitivity, seriousness, and shyness—is now a second-class personality trait, somewhere between a disappointment and a pathology,” author Susan Cain writes in Quiet: The Power of Introverts in a World That Can’t Stop Talking. Extroverts are seen as smarter, more interesting, and more competent…even though there’s no actual link between talking a lot and having good ideas. In fact, some of our greatest thinkers were introverts, Cain says, naming Rosa Parks, Al Gore and Eleanor Roosevelt.

How can you harness the power of your own introversion? Acknowledge it, to start. Introversion comes with some major perks in relationships, at work and even when it comes to health—keep reading to find out how it benefits you. (Plus, learn how to nurture your introversion with these seven ways to thrive as an introvert.) 

Introverts learn more.

If you find comfort in solitude, you may find that you pick up a new skill faster than your extroverted friends. Research has found that college students who study alone learn more over time than those who work in groups, Cain writes in Quiet. And of course, elite athletes, musicians and artists spend plenty of time alone, practicing and perfecting their craft.

Introverts are great confidants.

It’s not that introverts don’t like talking…they’re just not fans of small talk. “Introverts do not hate small talk because we dislike people,” psychologist Laurie Helgoe, PhD writes in her book, Introvert Power: Why Your Inner Life Is Your Hidden Strength. “We hate small talk because we hate the barrier it creates between people.” Introverts prefer meaningful conversation, and they also tend to be more empathetic than extroverts—an endearing combination that encourages real connections over superficial ones.

Introverts are better at delaying gratification.

Whether you’re saying no to dessert or powering through a project before allowing yourself a Netflix binge, you’re likely better at it than the average extrovert. Studies show that introverts are better at delaying gratification, a skill that’s associated with everything from higher income to lower body mass index.

Introverts are actually great leaders.

The loudest person in the room isn’t necessarily the most talented…and introverts know that. In fact, that’s what makes them such good leaders. Management researchers at the Wharton School at the University of Pennsylvania found that, while extroverts command attention, introverts are less likely to spend time or energy asserting their authority and more likely to spend time listening instead of talking. And while extroverts are better at leading employees who aren’t proactive, introverts are great at leading employees who are.

Introverts pay attention to detail.

Guess who’s not going to be signing an email to the boss with “Beast” instead of “Best” anytime soon? You! Well, as long as you’re an introvert. Recent research has found that those who easily spot typos and grammatical errors are more likely to be introverts.

Introverts are masters of disguise.

Best of all? Introverts can masquerade as extroverts when necessary, if you believe the Free Trait Theory (the idea that while we’re born with certain personality traits, we can act out of character in the service of “core personal projects”). We can take risks at work when we need to. We can put together a surprise party for our outgoing best friend. We can head up a committee for a cause that’s important to us. And we get all the benefits of introversion every step of the way.

Are Your Candles Toxic?

Candles are a lovely way to add a beautiful, calm ambiance to your home—unless they’re toxic and cause cancer. Sound like an exaggeration? I promise it’s not.

Conventionally-made candles are packed with some of the worst chemicals available, to the point that some compare breathing the fumes of a paraffin candle to breathing the exhaust from a diesel engine.

This shouldn’t be a surprise. Paraffin is the nasty by-product of gas and oil refineries. It comes out of the ground grayish and oozing, then gets bleached with chemical solvents and mixed with heavy fragrances to prepare it for use in pretty candles. 

According to a study by the United States Department of Agriculture, burned paraffin candles emit many pollutants and carcinogens like benzene and toluene, each of which have been connected to cancer, asthma and birth defects.

On top of that, many candle wicks contain heavy metals like lead. Just a few hours of burning them can cause the air quality to degrade far beyond acceptable limits.

That’s not what I want in a candle!

When you burn a candle properly, you should only get carbon dioxide and water vapor, says the National Candle Association. You shouldn’t have to settle for the indoor air pollution that a paraffin wax candle produces.

The good news is: you don’t have to!

There are numerous candle varieties out there that aren’t full of chemicals. In fact, some candles (those made from pure beeswax in particular) actually purify the air by removing pollution and allergens through the emission of negative ions.

One hundred percent pure beeswax candles are also thought to provide relief of allergies, sinus problems and asthma. Intuitively, this makes sense; the cleaner the air, the healthier the people who are breathing it.

Here’s what you should be looking for:

• Candles labeled as lead-free.
• Candles that are 100% beeswax with cotton wicks. No blends!
• Candles made from 100% vegetable-based waxes.
• Essential oil diffusers to dispense scents, rather than candles.

Here’s what you should avoid:

• Candles made with paraffin wax in any form.
• Candles that produce black soot around the wick when burned.
• Candles that leave a mark like a pencil when you touch the wick to paper.
• Candles that have a metal core.

8 Ways to Treat ADHD Naturally

This is a tough dilemma for many parents. On one hand, studies show that commonly prescribed medications like Ritalin and Adderall are helpful for 60 to 75 percent of children who are properly diagnosed with ADHD: their ability to focus increases, their grades improve, and they feel better about themselves. On the other hand, these medications are psychostimulants with many potential side effects: insomnia, headaches, abdominal pain, weight loss, and depression. Research on the long-term effects of these drugs is insufficient, but in 2007, the U.S. Food and Drug Administration issued warnings about side effects such as stunted growth and psychiatric problems.

From a holistic point of view, chemical overstimulation of the nervous system isn’t healthy. Fortunately, there are many natural treatments that are effective both alone and in conjunction with drug therapy. Although my answers here are framed by the case of a child, they are applicable to teens and adults as well.

Ayurveda’s Answer

In ayurveda, ADHD is classified as a vata imbalance. Vata is “wind energy”: it’s light, changeable, dry, cool, and mobile. It governs the movement of our bodies and our thoughts. Everyone has some vata in their prakriti (constitution), but those who have a predominance of this light, expansive energy (i.e., a “vata constitution”) tend to have sensitive nervous systems, so they experience the world with a heightened intensity. As a result, they’re prone to anxiety, inattention, restlessness, and sleep problems. Ironically, these children will often seek out sensory-stimulating activities (such as action movies or sugar-laden foods), creating a vicious cycle that agitates their already overactive nervous systems.

Commonly prescribed ADHD drugs stimulate the brain cells to release more of the neurotransmitters called dopamine and norepinephrine, which generally enhance a child’s ability to control impulsive behaviors and concentrate–but they also cause increased activity in the central nervous system (CNS). I would venture to say that these drugs perpetuate the underlying cause of ADHD–overstimulation of a sensitive CNS–throwing your child’s vata energy further out of balance. According to ayurveda, adopting a vata-pacifying lifestyle is the best natural option for your son.

1. Create a Routine

Children with ADHD are drawn to new activities, adventure, and change. Yet they’re balanced by the opposite: activities that are calming, relaxing, and nurturing. Your son needs regularity and structure to counter his natural tendency toward chaos: a regular time to do his homework, exercise, relax, eat, go to bed, and wake up to begin a new day. Here’s some advice about how to create a vata-calming environment for him at home. 

2. Relaxation

Do a 5- to 10-minute relaxation with your son at least once a day. Lie down on the floor or in bed in shavasana (corpse pose), supporting your heads with a pillow and covering up with a blanket to stay warm. Then ask your child to feel his body from head to toe. Turn the practice into a game; together, pretend you are a scoop of ice cream melting in the sun, or that you’re sinking into a huge feather pillow. Imagine your breath is like the waves of the ocean–or ask your child to instruct you. The idea is to get your child to relax and deepen his breath, which helps his CNS switch from a sympathetic mode, which is a “fight-or-flight” state, to a parasympathetic mode, which is a nourishing and restorative state. Try this when your child comes home from school, or before supper or bedtime; these are times when our kids can be most overstimulated.

3. Bedtime Massage

Oil is the quintessential vata balancer, so a bedtime massage is particularly calming for children with ADHD. To begin, wet your hands and pour a teaspoon of organic unrefined oil in your palm. (Olive, almond, and sesame oils are especially grounding.) Then rub your hands together and massage the mixture into your child’s skin. Let the oil soak in for a few minutes, then towel off any remaining residue. Try to do this at least once a week. If you don’t have time to give your child a head-to-toe treatment, just massage his feet (covering them with socks to protect the sheets). If your child has trouble falling asleep, this bedtime activity will help.

4. Diet and Nutrition

Despite multiple studies in the last 20 years suggesting that diet and food additives can exacerbate hyperactivity, the current medical stance is that there is no causal link between food and ADHD. In my own practice, parents who have reduced their child’s intake of sugar, refined foods, and foods with chemical additives (food dyes, preservatives, MSG, etc.) report significant improvement in their child’s behavior over four to eight weeks. These children are also less disruptive and more focused when they eat plenty of cooked vegetables and whole grains, along with moderate amounts of protein and organic unrefined oils.

In addition, give your son 50 mg of B-complex vitamins and 100 to 200 mg of fish oils geared for children. These supplements nourish and stabilize the CNS while improving mood stability, mental focus, and brain function.

5. Natural Rx

Herbs that calm, soothe, and nourish the nervous system include lemon balm, chamomile, hops, passion flower, skullcap, brahmi, valerian, and St. John’s Wort. They can be taken safely as teas or tinctures–just follow the instructions on the bottle or box. (Dosing for children is one-fourth to one-half the adult dose based on their weight.)

6. Technology Time-Out

Most of our kids are perpetually plugged in–texting on their cell phones, playing computer games, watching TV for hours on end. This constant electronic stimulation not only fragments their attention but also exposes them to electromagnetic radiation (EMR) at potentially harmful levels. When a child is sensitive, this exposure agitates his nervous system. Sleep disturbances, chronic fatigue, headaches, dizziness, memory and attention problems, and distorted vision are all possible side effects of EMR. Try to limit how much electromagnetic exposure your child is getting by reducing his screen time to an hour or less a day.

7. Minimal Medication

If you decide to give your child medication, find a doctor who is willing to work with you to find the minimal dose that is effective. Ask your doctor to allow your child to take “holidays” from the medication when intense concentration and focus aren’t necessary (on the weekends, during summer break, etc.). By carefully monitoring your child’s behavior, you can help your doctor find the dosage and schedule that allow him to succeed in school, while decreasing his chances of experiencing side effects.

8. Last, But Not Least…

Remember, the purpose of these alternative treatments is to make your child feel loved, grounded, and nourished. Tell him that his new routine is an experiment to improve his mental focus–and let him play a role in how the changes are implemented. That means that you might compromise on a few things, but it also means more cooperation. Find alternatives that he will enjoy (for example, substituting a wholesome natural treat for a sugary one, or playing with a remote-control car rather than a video game), so that you don’t make his life miserable in your attempt to quell his ADHD symptoms. Together, you’ll find creative ways to gradually move in a positive direction. Your child will be happier–and so will you.

Shocking Ingredients in McDonald’s French Fries

It would be fair to assume that there are three ingredients in McDonald’s French fries:  potatoes, oil, and salt.  But if you assumed that you’d be far from correct.

Starting last year McDonald’s began a transparency campaign most likely to create a more health- and consumer-conscious image of the corporation.  As a result the company has made their ingredient lists and processing techniques available on their website. Out of curiosity, I had to know exactly what is in those fries.

It turns out that there are 17 ingredients in MickeyD’s French fries!  They contain:

-Potatoes (whew! I’m glad that was the first ingredient)

-Canola oil—Most canola oil is now genetically-modified. 

-Hydrogenated soybean oil—Like canola oil, most soybean oil is now extracted from genetically-modified soybeans. Plus the hydrogenation process makes the oil more saturated than it would be in its natural form, and unhealthy.

-Safflower oil—Believed to be a healthier cooking oil, most safflower is unfortunately heated to high temperatures long before it is ever used for cooking, causing it to be chemically-altered from the heat, and a source of inflammation in the body when that is the case.

-”Natural flavor”—McDonald’s natural flavor is apparently obtained from a vegetable source, but the “natural” moniker means nothing since it can even potentially contain the nerve- and brain-toxin monosodium glutamate (MSG).

-Dextrose—a type of sugar.

-Sodium acid pyrophosphate—This ingredient is apparently used to maintain the color of the fries.  On the chemical industry’s own safety data sheets it is listed as hazardous for ingestion, which is exactly what you’ll be doing if you eat those French fries.

-Citric acid—used as a preservative.

-Dimethylpolysiloxane—used as an anti-foaming agent, this industrial chemical is typically used in caulking and sealants and comes with a list of safety concerns.

-Vegetable oil for frying, which is a blend of 7 ingredients, including:  canola oil, corn oil, soybean oil, hydrogenated soybean oil with tert-butylhydroquinone (TBHQ), citric acid, and dimethylpolysiloxane.  We discussed most of these ingredients above.  Corn oil, like its canola and soybean counterparts is now primarily made of genetically-modified corn.

TBHQ is a petroleum-based, butane-like (yes, that’s lighter fluid!) ingredient used as a preservative.  It has been linked to asthma, skin conditions, hormone disruption, and in long-term animal studies to cancer and damage to DNA.

Know What Happens To Your Body If You Drink Coconut Water For 14 Days

Coconut water is said to have some amazing benefits. It has many nutritional benefits for the body. If you want to keep yourself healthy and active, then we'd say the best way to go would be to have coconut water every day for its several benefits.

It is a great natural electrolyte that contains a high amount of potassium. It is also lesser in carbohydrate content when compared with artificial sports drinks. 

It has several healthy properties and mainly helps in correcting an upset stomach. Coconut water can help soothe the lining of the stomach. It will help erase symptoms like nausea, bloating, uneasy feeling in the stomach and loss of appetite.

The benefits of coconut water do not end with that. It also helps in handling mild infections. It contains lauric acid that is said to have antimicrobial properties.

Drinking coconut water every day will help replenish the electrolyte imbalance in the body and is also a great post-workout drink. It promotes regularity of the bowel movements and also aids weight management. 

Read further to know more about the benefits of drinking coconut water daily.

 

1. Lowers Blood Pressure:

Coconut water contains potassium that helps maintain or reduce blood pressure. Daily consumption of coconut water will help reduce blood pressure to a great extent.

 

  

2. Lowers Cholesterol And Triglyceride Levels:

Coconut water consumption will help reduce the total cholesterol triglyceride levels and LDL cholesterol and especially the cholesterol found in the heart. The electrolytes in coconut water like potassium, calcium and magnesium will help maintain the health of the heart.

 

  

3. Balance The pH Levels:

The toxins and compounds present in the environment and foods can make your pH levels more acidic in the body. Some of the health problems include joint pain, excessive mucus build-up, heart burn, chemical sensitivity and many more.

 

  

4. Increased Energy:

Ditch those artificial energy drinks and go for fresh coconut water instead, as you will experience an increased amount of energy. It has energy-boosting properties, and is devoid of sugar.

 

  

5. Helps With Kidney Functioning:

Coconut water provides enough potassium that helps to keep the kidneys in good health. It has a diuretic effect that aids in preventing kidney stones.

 

  

6. Alleviates Glaucoma:

Glaucoma is an eye disorder in which the small blood vessels and optic nerve get damaged due to the extreme pressure in the eyes. Coconut water helps reduce the production of aqueous humor by blocking adrenalin-like substances. This reduces the pressure in the eyes and thus glaucoma.

Watkins Glen State Park, New York

Watkins Glen State Park is in western New York, in the village of Watkins Glen, at the southern tip of Seneca Lake. Watkins Glen contains several small waterfalls, and is a really amazing place especially for those who like the sight and sound of rock and water.

 The park includes a campground, a large picnic area, swimming pool, etc. but the main attraction are the trails through the Glen, particularly the gorge trail. This is not a rugged wilderness experience, but a very tourist friendly adventure. The park is right in the middle of town, across the street from a sub shop. The Glen is small. It is only 2 miles long, 300 feet deep, and in places only a dozen or so feet wide, so you can easily see everything in half a day. The place does get crowded, but it is nice and deserted in the early morning. If you are looking for a wild, secluded, hiking adventure, this is not the place for you.

 The entrance to the trail is a tunnel, followed by a bridge over Glen Creek. Part of the charm of the place is the stone walkways and bridges built in the 30's as part of a public works project.
The path follows the gorge, going behind waterfalls, through tunnels and over bridges. The main waterfall is the Cavern Cascade. Despite its name, this is a 60' plunge falls.
The Central Cascade is roughly the half way point. It is 3/4 miles from the entrance, and there are another 3/4 miles to the end.Rainbow falls is a particularly pretty part of the Glen. Here you can walk behind another waterfall and cross another bridge.
At the far end is a picnic area with a concession stand, and a railroad bridge. The last stretch of the trail is less scenic than the earlier parts, but it is all good.

 There is also a trail on either rim of the gorge, but it is hard to get views of the glen from above.