hours fly, flowers die... new days, new ways.... pass by, love stays....
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hey! little mama
I’ll keep you in my heart,
Not getting enought sleep? It could be hurting you more than you think. Scientists are discovering that a lack of sleep contributes to the onset of diabetes, obesity, heart disease and other chronic illnesses.
Sleep is essential for healthy living; and it is easy to see that sleep deprivation isn't good for the body. Fatigue is not a natural state, and it's your body's signal that it needs to recuperate. The side effects of fatigue, like an inability to concentrate, also make people prone to road and workplace accidents. A study done in Australia and New Zealand found that people who are tired perform simple tasks with the same proficiency as people who have a blood alcohol content of 0.05%. In other words, a tired person could be just as dangerous behind the wheel as a drunk person.
What has surprised many people is that a lack of sleep can also induce subtle metabolic changes that lead to obseity and diseases like type-2 diabetes. A study done at College of Physicians and Surgeons in New York found that many people who slept less than 7 hours a night became obese. Another study done at the Boston University School of Medicine also found that many people who slept less than 6 hours a night had a higher chance of getting diabetes mellitus. While the studies are not conclusive (for example, maybe the genes causing obesity and diabetes make people sleep less each night, as opposed to less sleep causing obesity and diabetes), it does seem that getting 7 hours of sleep a night can't hurt you. But getting less than 7 hours of sleep might.
What is interesting is that the Boston University study also found that many people who slept more than 9 hours a night also had a higher chance of getting diabetes mellitus. Another study done in the UK also found that people sleeping more than 8 hours each night had a higher chance of dying from different kinds of medical diseases (it also found that people sleeping less than 7 hours a night also had a higher chance of dying from disease). It is becoming clear that sleeping too much is also hazardous to your health.
The best way to maintain a regular 7 or 8 hour sleep cycle is to go to bed at the same every night. Set your alarm clock for the same time each morning, even on weekends. Invest in a good bed, and make sure you get your full quota of uninterrupted sleep.
How many of you here consider yourself caffeine addicts? How much coffee do you drink a day? One cup? Two cups? More? How about caffeinated sodas?
Caffeine is pervasive in our society these days and every few months we hear about how a study has shown that it is bad for us or good for us. What are we to believe?
Today I'd like to give you some of the facts about caffeine and its effects on your body. It may not cause you to change your coffee consumption but at least you'll be better informed about what you are putting into your body.
I'm going to talk about the beneficial effects of caffeine, the negative effects and discuss what are considered safe levels of caffeine consumption.
Let's start with the good news. Caffeine, which comes from the leaves, seeds and fruits of about 63 different plants, is well known as a stimulant. That's why people drink it, right?
Caffeine does help you wake up and feel more alert and it has been shown to increase attention spans. This is a beneficial effect for people who are driving long distances and for people who are doing tedious work. Calling this a health benefit may be stretching it, though staying awake while you are driving a car is definitely a benefit to your well-being!
Caffeine also contains antioxidants which have been shown to have cancer prevention qualities.
The negative effects of caffeine are largely dependent on how much you consume.
When consumed in small quantities like, for example when you have one cup of coffee or one soda, caffeine can cause your heart rate to increase, you urinate more which can cause dehydration, and your digestive system produces more acid.
In larger amounts, caffeine can cause you to have headaches, feel restless and nervous, be unable to sleep, and even, in very large quantities to have hallucinations.(Don't try that at home!) When larger amounts of caffeine (over 600 mg per day) are used over long periods of time you can develop sleep problems, get depressed and have problems with your digestive system.
According to a Medline article on the National Institutes of Health website, having caffeine in your diet is not of any benefit to your health but moderate consumption is also not considered harmful.
They say that having up to 3 eight ounce cups of coffee a day or 250 mg of caffeine is considered (quote) "average or moderate". 10 cups of coffee a day is considered excessive. Also, remember that the amount of caffeine per cup can vary greatly depending on the type of beans that are used and the strength of the brew.
Most sodas with caffeine, unless they are specially enhanced like "Jolt" or something like that, have about 35 mg of caffeine per 8 ounces so you don't have to worry too much unless you are drinking several 2 liter bottles per day. Also, the effect of caffeine on you personally will depend on a number of factors like your weight, general health, mood and personal sensitivity to caffeine.
You can see that caffeine can have both positive and negative effects on our health and well-being but the bottom line is that if you drink your coffee or sodas in moderation, you don't have to worry too much.
So, the next time you are wondering whether you should have that second cup of coffee to perk you up, relax. At least now you know what it is and isn't doing to you!