How lack of sleep affects health and tips for a good night's rest

 Welcome back family. Now, we love to make money and so many times we fail to balance work and sleep and mostly end up deprived of sleep, but what does the studies show about lack of enough sleep in relation to our health? Are we at a risk by not getting adequate sleep? Let us look at it below and kama kawaida, we meet in the comment section.

Nearly 2/3 of people do not get a full eight hours of sleep. Greatest challenge that the world faces in the health arena, every disease that is killing people including  cancer, Alzheimer, diabetes, cardiovascular diseases, stroke and  even suicide, all have significant and causal links to insufficient sleep and if you look at the epidemiological data it's quite clear to short sleep equals a shorter life. Lack of sleep creates a toxic protein build up,a protein that's called beta amyloid a toxic sticky protein  related to Alzheimer. Lack of enough sleep also demolishes your immune system and it also activates stress chemistry that leads to cardiovascular disease, also increases cancer related molecules. You also eat more when you're not getting sufficient sleep and those results in increase in weight more quickly.  Also even if you're exercising, sleep is not the third pillar of good health, it's actually the foundation on which those two other things sit. Diet and exercise are great. Research-based, one-third of adults take naps but naps are a double-edged sword and you have to be quite careful. Ask yourself why you are napping. You can’t accumulate sleep debt and then pay it off either by napping or over-sleeping during the weekend, it's an all-or-nothing event.  Naps also can be dangerous in the sense that by staying awake during the day we build up sleep and that's good and healthy because it means that we will stay asleep well at night.  Taking a nap during the afternoon means you release some of that sleepiness so then it makes it much more difficult to fall asleep at night. If you make your naps regular they can have productivity benefits and you don't nap after 3 p.m. If you are struggling with sleep in the evening or if you can't nap regularly, the advice is don't nap at all. Regular afternoon naps improved work productivity by about 34 percent, overall alertness by about 50% so if they're regular that's good. Sleeping pills do not produce naturalistic sleep. There is class of drugs that we call the sedative hypnotics and sedation is not sleep so you're simply removing consciousness. You’re not producing that realistic sleep.The second aspect sleeping pills is that they've been related to a higher risk of mortality of death and a higher risk of cancer.

So what do you do to make sure you get as much sleep as you should? There are probably five key tips.

Firstly, keep it regular. go to bed at the same time and wake up at the same time no matter what.

The second is darkness we're actually a dark deprived Society so at night try to dim your lights. Limit screen time because that will allow sort of melatonin hormone to build up and get you to sleep.

Keep it cool degrees. Your body needs to drop its temperature to get to sleep and you can help it to do that.

Walk it out. Don’t stay in bed if you’ve been awake because then at that point your brain learns the association between your bedroom being awake and being sleepy elsewhere for instance on the couch watching television. get out go to a different room with dark or dim light, read a book, only return to your bed  when you're sleepy and then you'll relearn the association between your bed equaling sleep.

 Finally, no caffeine after 2:00 p.m. and no nightcap. Alcohol is probably one of the most misunderstood chemicals and  it's also a sedative  so you're just knocking yourself out and that is not naturalistic sleep and it also fragments your sleep; you wake up many more times throughout the night and it also blocks your dream

Nb: don't go to bed too full and don’t go to bed too hungry. Sleep cures a lot of things and so makes sure you get enough sleep to always stay healthy. This marks the end of our segment today and hopefully we start loving ourselves too much and get at least 8 hours of sleep daily. Goodbye.

 

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THE UNDERRATED SWEET POTATO - INCREDIBLE Sweet Potato Health Benefits and Its Contraindications

Sweet potatoes! Are there people who don’t like sweet potatoes? Well, growing up I hated them so much, probably because I didn’t know the benefits. So let’s together look at sweet potatoes and how they help our bodies. Karibuni. There are more than 4 different recognized potato species all over the world each one of with their particular health benefits we barely know anything about it would take an entire lifetime to study each and every one of them. There is however one species we should all be using. a sweet potato that has uncommon health benefits desirable for any human being looking to stay healthy in the most incredible of ways.

Here are seven most uncommon sweet potato health benefits you need to know about that you can use to stay healthy naturally and effectively.Sweet potatoes are not only delicious but also terribly healthy for your eyes, your heart your memory you name it.

Sweet potatoes improve your eyesight.  Most people don't know that sweet potatoes are incredibly rich in beta carotene, an antioxidant responsible for the vegetables bright orange color. As a matter of fact, this same ingredient is present in carrots which are also why they have that bright orange color to them. One cup of baked orange sweet potatoes with its skin provides more than seven times the amount of beta-carotene you need an average day. Beta-carotene is converted to vitamins inside our body and used into light detecting receptors we have inside our eyes, a severe vitamin A deficiency is a concern in developing countries because it can lead to special type of blindness known as seraphtalmia. purple sweet potato which is a different variety also seems to have that same vision benefit something to consider and never ignore that the fact that food is your best source for health especially eyesight and sweet potatoes can help you.

Sweet potatoes improve digestion and gut health. Sweet potato has fiber and antioxidants that are very advantageous to gut health. These specific types of potatoes contain two forms of fiber soluble and insoluble fiber the human body can't digest either type and therefore stays within your digestive tract improving a variety of gut related health benefits. The fibers found in sweet potatoes absorb water and softens our stool. Some of the soluble and insoluble fiber can also be fermented by bacteria inside your colon creating compounds called short chain fatty acids and improving vitamins absorption in your body it does several things. These nutrients found in sweet potatoes have been linked to lower risk of colon cancer, regular bowel movements, not mentioning that the antioxidants can also improve your gut. Antioxidants in purple sweet potatoes promote growth of healthy bacteria including certain bibifidobacterium or lactobacillus bacterium species. All of these characteristics and bacteria within your intestines have been associated with better gut health and even lower risk conditions of all types irritable bowel syndrome.

Sweet potatoes boost your immune function. Sweet potatoes can also improve immune function. Orange flushed sweet potatoes in particular are one of the richest sources for beta-carotene, a plant compound that is converted to vitamin A in the human body and later used by your immune system. This is very important because vitamin A is critical for that healthy immune function.  It’s also key for example in maintaining healthy mucous membranes in our respiratory tract and our guts. most people don't know that the gut is where the body is most exposed to potential diseases causing pathogens a very important place for immune function what's more impressive is that 70 percent of your immune system is related to the gut lining and it's also one of the most important reasons why healthy gut is so important for your immune function.

Sweet potato improves memory and brain function. Animal studies have found that the anthocyanin in purple sweet potatoes can actually protect the brain by reducing inflammation and preventing free radical damage.

Sweet potatoes are extremely nutritious. Sweet potatoes are very rich source of vitamins and minerals including iron, calcium, selenium and they're also a good source of vitamins like vitamin B vitamin C and vitamin E.

There are so many benefits we can get from the sweet potatoes. Here we have shared just few and we can engage in the comment section and also tell us. Until next time, it’s a goodbye for now.

 

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ROSEMARY BENEFITS - TOP 11 POWERFUL HEALTH BENEFITS OF ROSEMARY

 Karibuni karibuni in our today’s segment on #allmattershealth. Here, we learn and put in use everything we learn. Lets engage, shall we?

Probably all of us love the smell of rosemary in our kitchens but do we really know about it’s benefits? Let’s meet in the comment section and feel free to tell us how you use your rosemary.

Did you know that rosemary is a bush which originated in South America and the Mediterranean region?  This member of the family of plants just like mint, basil and oregano has been used since time immemorial and is known for its culinary and aromatic uses.  When used in cooking, rosemary adds taste.

You will never go wrong with rosemary in your dish as it can turn a simple dish into an exquisite one. More importantly, it was famous for being a traditional herb and medicine.

The oil in rosemary can be also used as a beverage satisfying every taker because of its scent.

It has a favorite oil used by manufacturers in soaps and perfumes aside from its flavor and aroma.  A lot of people use rosemary because of its health benefits.

Here are 11 health benefits of rosemary

Rosemary boosts memory and improves one's mood.  Have you been having problems with your memory these days? Age, lifestyle, these could be some possible reasons. However, stress and anxiety are always associated with bad memory or lack of concentration. This is because when a person is stressed there is inflammation in the hippocampus. Hippocampus is that part of the brain which is responsible for emotions, learning and memory.  Studies found that drinking rosemary tea inhaling compounds in rosemary tea lowered levels of anxiety of students thus enabling them to concentrate more, improved their moods during the exams and generated good performance.

Rosemary is rich in antioxidants, antimicrobial and anti-inflammatory properties.

We need to eat food rich in antioxidants. antioxidants are compounds that protect the body from oxidative damage caused by stress and environmental pollution which if not addressed they can cause chronic diseases such as cancer, type 2 diabetes and heart diseases. The good news is, rosemary is one good plant rich in antioxidants, anti-inflammatory and antimicrobial properties because of its polyphenol compounds such as carnosic acid and rosmarinic acid. These two compounds were found to slow down the growth of tumors, leukemia, breast and prostate cancer cells while rosmarinic acid alone serves as a natural preservative that can increase the shelf life of perishable foods.

Another good property of rosemary is its antimicrobial property which is responsible for helping the body to fight infections. This is why rosemary has been hailed and widely used in wounds because of its antibacterial properties that can heal wounds.

Rosemary lowers the blood sugar levels, the risks of getting damaged eyes; heart, kidneys and nervous system are very high for people with high blood sugar. This is why people with diabetes need to manage their blood sugar levels carefully and meticulously.

Long-term use of diabetic medicine can lead to several organ problems thus it would be helpful to use alternative ways of regulating blood sugar levels and use of herbs such as rosemary is one of the alternatives. As earlier mentioned, rosemary is rich in compounds namely carnosic acid and rosmarinic acid. These two compounds have insulin-like effects on blood sugar and are known to lower the blood sugar and increase the absorption of glucose into the bloodstream.

Rosemary improves brain health. Research on rosemary suggests that using this plant either as tea or oil helps patients recover from stroke, a condition that can lead to brain damage. The compounds in rosemary help prevent the death of brain cells of patient thus negative effects of brain aging, and protect the body against Alzheimer.

Rosemary is good for digestion.  The main reason why rosemary is known to treat indigestion is that it maintains a healthy balance of gut bacteria. It also reduces inflammation in the stomach. When there is no inflammation, the stomach can work perfectly thus preventing indigestion.

 

Rosemary is good for the eyes.  Eye problems can either be caused by aging or by underlying diseases in the body. Muscular degeneration and cataracts are common eye problems people have. The rosmarinic acid was found to delay the onset of cataracts or reduce its severity. Cataracts are gradual opaqueness in the eyes that leads to blindness.  There is a study that found out that the extract of rosemary when added to the common eye treatments such as zinc oxides and antioxidant combinations can slow down the progression of age-related eye diseases or age-related muscular degeneration.

Rosemary regulates blood pressure. It  has been found earlier that the use of rosemary oil showed a considerable improvement in the systolic and diastolic blood pressure of those with low blood pressure.

Rosemary promotes hair growth. Having problems with your hair? People who have used rosemary tea recommend rinsing the hair with rosemary tea as it promotes hair growth. It is also believed to reduce hair loss when rosemary oil is applied to the scalp.

Rosemary oil is also believed to help in male pattern baldness or what we call androgenic alopecia.

Rosemary relieves arthritis. Pain caused by arthritis is sometimes unbearable. When we say arthritis it is the inflammation of one or multiple joints, arthritis can be treated using pain relievers or medicines for the joints or by natural remedies. One of the plants used to treat arthritis is rosemary especially for those aging over 65years where arthritis is more common or those overweight people.  It is best to use natural remedies to avoid organ complications caused by continued intake of pain relievers. Rosemary contains oleonolic acid which is known to reduce pain caused by arthritis. Rosemary oil was also found to improve the circulation of blood on the joints and relieve joint and muscle pains.

Rosemary helps cure gingivitis. Having problems with bad breath that could be gingivitis? Use rosemary.  Research shows that gargling rosemary tea as your herbal mouthwash can relieve the swelling of the gums.  It is suggested to use this gargle after meals for two weeks.  It is also believed to reduce the bleeding of the gums.

Rosemary prevents kidney damage. Based on research, rosemary can help prevent kidney damage by decreasing the amount of protein in the urine of diabetic patients. The presence of protein in the urine of diabetic patients is a sign of kidney disease.

 

                            How do we use rosemary?

ü  Rosemary can be prepared in many ways as explained below:

        I. Rosemary extract -  taking rosemary extract and mixing it with water

      II. Rosemary pills -   these are  pills that can be bought

    III. Rosemary tea and oil rosemary - oil is one kind of therapy used by many. Rosemary aromatherapy has become widely used and is creating positive effects when inhaled by people as mental alertness is the first improvement in the person's brain activity. 

 I am hopeful that this article is useful to you in keeping your health in check. Remember to keep it here for the next session. It’s a bye bye for now from us at Shiroblogspot.

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19 Amazing Health Benefits & Uses of Sea Moss For Skin, Hair Face & Weight Loss

 Karibuni sana family and let’s continue with our health check and today we look at the amazing benefits of SEAMOS.

Sea moss goodness.

Sea moss is a species of red algae that grows near the coastline in rocky areas of the Atlantic coast in it’s natural state. Color varies between brownish purple to greenish yellow.  In this blog we will look at 19 reasons why you should be consuming SEAMOS regularly.It promotes digestion:  Seamoss  is known to ease many digestive issues such as indigestion, ulcers and constipation.  It  is said due to the jelly-like consistency of Seamoss it can provide relief to all inflamed mucous membranes by coating the intestinal wall and at the same time pulling toxins out of the body.

It is rich in vitamins and minerals: Seamoss  is loaded with nutrients that are vital to the human body such as Sulfur, Calcium, Iodine, Magnesium, Phosphorus Manganese,  and Potassium just to name a few.

It provides recovery: Seamoss provides relief from muscle and joint pain. Whether you are a professional athlete, fitness enthusiast or perform any kind of heavy lifting, Seamoss can help replace the minerals that you deplete the body of when performing these activities.

It is good for skin: used typically as skin and hair toner and nourisher, seamoss can be applied directly to the skin. It works great on sunburn, dermatitis psoriasis and eczema.

It helps in weight loss: regular consumption of Seamoss can help in keeping obesity at bay being a low calorie food item rich in nutrients.  It can make a great choice for all weight loss programs.  It’s prowess to absorb the moisture improving it’s volume and fills the intestinal tract with it’s bulk material, thereby offering a fuller feeling to prevent you from binge eating and snacking.  It also helps in eliminating the waste by passing it along the gastrointestinal tract.  The rich iodine content in it accelerates the thyroid function energy and promotes weight loss.

It aids in quick digestion: Sea moss is loaded with rich fiber that makes it mild and useful. It can also soothe the tissues that are inflamed in the intestinal walls to offer good relief for all kinds of disorders.  The properties that seamoss has helps in soothing the digestive tract membranes.  It also eases vomiting, indigestion, heartburn and nausea.

 It boosts Mental Health: seamoss has a high amount of potassium which is essential for the smooth functioning of your body cells as your body cannot conserve potassium.

 it is important for you to add seamoss in your diet to promote your mental functions and behavior. It  also helps you to get a good relief from anxiety disorders, depression, moodiness and agitation.  Seamoss also has algin which is a phytonutrient with an impressive therapeutic value that helps it to perform like a heavy-metal detoxifying agent.  This ingredient in seamoss helps in removing the heavy metal residue from your body tissues.

It is a natural decongestant: being rich in potassium chloride, seamoss is also effective in breaking down excess mucus caused by conditions that inflame the mucous membranes, thanks to this characteristic.  Seamoss is able to naturally alleviate congestion in the sinuses and lungs being especially helpful in cases of the common cold pneumonia or bronchitis.

It suppresses appetite:  seamoss is a great appetite suppressant due to its high concentration of minerals and its nutrient density due to its jelly-like consistency.  When seamoss is consumed it passes through the intestines and soothes any inflammation as well as remove any toxins.

Seamoss consumed regularly will help eliminate cravings and as a result bring the body back to its natural weight based on your level of activity and nutrition.

It helps cure anemia: when the oxygen circulation in your body becomes very low, it results in low hemoglobin levels and decrease red blood cells. Seamoss combats anemia by preventing iron deficiency and maintaining the red blood cells as well as the haemoglobin count. This in turn promotes the immunity level and improves the functions of the brain.

It effectively treats wounds: the content of collagen in seamoss enables this natural ingredient to quickly recover wounds.  As we know, collagen is very good in composing skin complexity by strengthening the connective tissues thus also good to consume seamoss as food or use the gel as a topical treatment to boost the recovery process of a post-surgery wound.

It is a natural painkiller: the anti-inflammatory property in seamoss enables the it to reduce inflammation in any part of the body while relieving the pain caused by the inflammation.  Seamoss can be used as refreshing food or drink.  The gel can be used as natural painkiller for joints muscle, stomach and for headaches.

It is used to treat thyroid disorder:  seamoss or Irish moss contains good amounts of iodine which aid the production of thyroid hormones. This way the consumption of seamoss may prevent some thyroid disorders caused by lack of thyroid hormone production by the thyroid gland.

It cures herpes: research shows that seamoss may benefit people suffering from cold sore.  In 2015, a study was conducted that showed that algae may be an effective antiviral for herpes virus.  The algae were investigated for its chemical compounds and some of those compounds were found to enhance the recovery of proteins, neutral sugars and sulfates.

 The researchers suggest that seamoss could possibly be used as an effective antiviral for cold sores in the future.

It supports heart health:  disorders of the heart and cardiovascular system in general are due to some sort of issue in regulating blood flow.  Seamoss reduces the possibility of suffering from heart conditions due to its ability to boost blood flow and improve oxygen delivery to tissues.  It also contains antioxidants that help prevent oxidative destruction of blood vessels and tissue cells by free radicals.

It helps cure diabetes:  people with diabetes may be able to ease their condition by taking seamoss supplements.  Other species of algae and seaweed have been tested for their effects on diabetes. Since seamoss is closely related to those species of algae, it would make sense that it would share many of the same beneficial properties.  Other species of algae has shown to lower bad cholesterol and influence glycemic control.

It is used for hair growth:  like lotions and creams, seamoss is often added to other personal hygiene products like shampoo and conditioner.  Though the effects of seamoss in those products has not been measured clinically, many people claim to have shinier, smoother and silky hair.

When using seamoss based hair products regularly, seamoss may even stimulate the scalp and promote healthier hair growth according to many hair care forums.

It is used in brewing:  not only is seamoss used medicinally but it can also be used in the process of brewing beer.  Seamoss has been used in the brewing process for over two centuries.  The key to brewing beer with seamoss is with carrageenan.  Carrageenan is added to the brew during the last 20 minutes of the boiling phase and this addition is what clarifies the beer.  Without seamoss, beer would be foggy and may not have a crisp or clean taste.

It is a source of energy:  the iron content of seamoss helps in quick transportation of oxygen to your body cells. It also aids in promoting the metabolic enzyme process which is important for absorbing the nutrients and promotes the digestion of proteins in the foods.  This weed also helps in improving the concentration and improves the muscle strength by offering instant energy to your body.

How to use CMOS from cooking to skincare to supplements

Seamoss can be used in many forms but its most common form is an ingredient for cooking.  Seamoss can be used as dried or fresh seamoss.

ü  If the moss is dried, you can soak it in water for a few hours then rinse away any sand.

ü  If sea moss is fresh, just wash it thoroughly and get cooking.  After rinsing your seamoss, you can simmer it in clean water until it's tender then mash it into a paste. That paste will be a nutritious ingredient for foods such as smoothies, soups, stews, salad dressing, homemade nut, milk, cheese, raw desserts, chocolate and of course if you don't feel like preparing sea moss you can still enjoy it's  numerous benefits by consuming seamoss  supplements in form of capsules.

ü  Sea moss can greatly enhance the nutritional value of your meals making it an excellent ingredient to use on a daily basis.

ü  How much seamoss you consume on a daily basis is up to you.  However, there are exceptions.

ü  If you are pregnant or breastfeeding, avoid seamoss for the time being and do not feed it to infants as it may suppress their immune system. 

ü  If you have chronic bleeding disorders or hypertension, use seamoss with caution.

Nb: add seamoss in your kitchen ingredients and promote your daily health.  See you in the next blog

 

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