Heathy 365 News - The Importance of Sleep to Your Health

 

 

 

 

Healthy 365 News  Issue # 19 - Oct. 11, 2011 Receive daily tips from Dr. W  Update From Dr. Weaver Hello Readers, I spend the first part of most days reviewing new information that is published about healthy living and longevity.  To be honest, there is so much data being released and so many advances taking place that it could be a full time job to just keep up with everything that is coming about. This phenomenon has been referred to as "information overload" and is not just related to the field of health, but basically every facet of life can be subject to this "information overload". So, what should you do?  My suggestion is to pick the top 1, 2, or 3 areas of concern that you think will provide the highest lifetime value and give those your undivided attention until you feel that the need to prioritize that area no longer exists. With that in mind, you would be highly unlikely to find anyone who does not put health in one of those top spots. With the recent passing of Steve Jobs after a 7 year battle with pancreatic cancer and a liver transplant among other health concerns, the significance of one's health can never be overlooked. Even with billions of dollars in wealth, good health is still priceless, so take that into account when you decide on those things that will provide you with the highest lifetime value. Today's health tip is really about getting back to the basics and while simple in structure is critical in importance. Dr. W Health Tip of the Week Adequate Sleep-1 Key Area of Importance to Healthy Living   Benjamin Franklin it credited with using the phrase "Early to Bed, Early to Rise will make a man healthy, wealthy and wise". Now when this quote was written, farming was probably still the primary lifestyle for most Americans, so some would say this has no relationship to modern society. Certainly, it is hard to consider this quote practical in the internet era when it is so easy to spend hours and hours surfing the web or to keep up with Face Book and other social media sites.  What about prime time TV?  The best television shows are scheduled at times when going to bed early would cause you to miss them.  Who wants to do that?  What would happen if "prime time TV" was replaced with "prime time sleep"? But what are the key elements of the quote worth noting. "Healthy" is listed as the first outcome of going to bed early and rising early. Is this something that you do? I certainly don't, but in a way, I wish that I did.  Sleep deprivation was a rite of passage to go through the internship as part of post graduate training.  Call schedules were structured so that many shifts would last for 36 or 40 hours straight with no sleep. Many college students and other professionals pull "all-nighters" to cram and study for exams or meet deadlines for projects due at work, etc. so that going to bed early is totally out of the question. Why don't we go to bed early?  For some, the evening time is spent trying to do all of the things that get put on hold as a consequence of the time spent at work every day. For others, the evenings are spent doing school work to try and get ahead and create better career options. For the self-employed or individuals who own businesses, you usually have at least 48 hours of work to do for every 24 hours available in a day, so going to bed early is a foreign concept based upon your reality. We could find many, many more scenarios that are counter to Benjamin Franklin's advice to go to bed early. Now, I think that you and I both know that even though most of us don't go to bed early, we many times rise early, even if it means that you did not get enough sleep. So, does "late to bed and early to rise" give the same result as early to bed and "early to rise"?  Apparently it does not. Scientific studies have proven that at least 7 hours of sleep are needed on a nightly basis for the bodies' metabolic processes to rebalance themselves; otherwise weight gain can take place no matter how much a person diets or exercises. Since up to two thirds of Americans now have BMI's that qualify as overweight or obese, what percentage of these individuals do you think get adequate sleep?  Is our habit of enjoying late night entertainment and getting up early pushing our health to the side? Another paradoxical problem that occurs with weight gain is that a critical point can be reached that the extra soft tissue present in the neck area can create a situation that causes airway obstruction while asleep.  This condition called sleep apnea is a major risk factor for cardiac or respiratory arrest. So, if staying up late and getting up early leads to weight gain and weight gain leads to difficulty with sleep and decreased oxygen getting to the body during sleep, then early to bed and early to rise becomes even more valuable. My question to you is this.  Do you go to bed early and do you get adequate sleep? If the answer is no, then do yourself a favor and explore making some changes in your lifestyle that will allow you to better balance the time you set aside for sleep. Commit to your new schedule for the next 30 days and see what a difference it makes in your life. If you have too many things going on in your life to make these adjustments, then take a sheet of paper and draw a line down the middle and on one side put your health and on the other side write down all of the things that keep you from getting adequate sleep.  Next give each item a priority of 1 to 5 in terms of importance with 5 being the most important and decide which are worth trading for poorer health.  This should give you more clarity in terms of being able to set time aside for yourself. I have only tried to get you to focus more on being healthy as a consequence of getting adequate sleep, but I am sure that if wealth and wisdom follow, you will not be disappointed. Read Dr. Weaver's Latest Blog Posts How to Improve Your Health with the Power of Visualization Winter is Coming- Here Are 5 Ways to Protect Yourself From Illness Restore Your Health and Energy In Spite of Your Age

Restore Your Health and Energy In Spite of Your Age 

There is a saying that youth is wasted upon the young.  Ongoing research into the areas of health, wellness, and anti-aging might one day lead to a change in this statement so that perpetual youthful energy and vibrancy is still a possibility at any age.

While this might sound a little bit far fetched, it is becoming more and more of a possibility as each day goes by.  But, to tap into this realm of existence requires discipline, focused activity, with a specific purpose and target in mind.  So, I would like to ask you a question.

Is age starting to catch up with you?  Do you have less energy or vitality than you had when you were 5, 10, or 20 years younger?  Well if so, you don't have to feel like the Lone Ranger. 

As we age our body starts to not operate as well as it once did.  There are a lot of reasons for this.  Research into the aging process shows that metabolic changes take place within all of the cells of the body and a particular decrease is noticed in structures called "mitochondria" which are the energy reservoirs.  Muscle cells contain the highest concentration of mitochondria, especially cardiac muscle which is found in the heart.  While it is inevitable that these changes will take place, there are two things in particular you can do to make things better: follow a healthy diet or eating plan and exercise.

We'll start with exercise.  I know that most of us don't really always enjoy exercise; however there are fun ways that you can do it.  You can always grab an MP3 player and load up your favorite music or even an audio book and go for a walk.  It doesn't have to be a long walk in the beginning.  Just a walk around the block might be all you can do.  That's better than nothing though.

Perhaps for exercise you can find something that you like to do for fun.  For example, swimming is one of the best forms of exercise out there, working almost all parts of your body.  Simply getting out and playing a game can start you out with some exercise that is more enjoyable.  Get out and shoot some hoops with your kids or nephews or nieces.  Whatever you choose to do, try to get out and do it frequently and build a habit of doing some form of exercise.  Thirty minutes of exercise three days per week can have a big impact on your energy level as well as improve sleep habits, and how your body processes the food you eat.

When it comes to diet and eating healthy, there are lots of things to consider there as well.  Allergies are one of the biggest such as gluten sensitivity and lactose intolerance; the other consideration is whether or not you have a disease of some sort such as diabetes or high blood pressure.  If either of these is true, you need a little consultation before you make too many radical decisions in your eating habits.  This can be in the form of some good research online, or from your physician or a registered dietitian.

There are many foods out there which promote health and wellness.  For example, garlic has been known for centuries to have healing qualities.  Seek out vitamins that are high in fiber, vitamins and protein.  Beans, beans the musical fruit should be redone to read "beans, beans, the magical fruit."  Of course they're not really magical, but they offer great benefits nutritionally in the form of vitamins, protein and fiber.  Beans are definitely a food that you should add to your diet if you're not already.

Stay away from fried food and foods with a lot of fat.  These will clog up your arteries as well as excessive calories that can increase weight.  This, in turn, makes your body work harder to pump blood and will affect your stamina and cardiovascular health in general.  Sure you can eat these things, but like most things, do so in moderation or just occasionally.  Make sure to mix in some fresh fruits like a banana or blueberries with your breakfast.

The two areas of healthy diet and exercise are always a good place to start when it comes to health and wellness.  Used in combination with natural supplements, meditation, healthy relationships, and activities that fulfill your life purpose, diet and exercise will do almost everything you want.   

Do this regularly for at least 30 days and you will be sure to notice an increase in energy as your body becomes healthier. When so inspired, continue this as part of your plan for lifelong health and abundant energy.

If you no longer wish to receive our emails, click the link below:
 Unsubscribe

Weaver P O Box 300322 Houston, Texas 77230-0322 United States