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.

 

https://youtu.be/KpyoDML2eUI

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.

 

https://youtu.be/ztFSbzphivA

THIS HAPPENS IF YOU EAT 1 BANANA A DAY - Who Can Eat Bananas - Health Benefits and Contra-indication

 

Hello everyone and welcome back and in this segment we will look at bananas! Who doesn’t love bananas? I bet no one. Do we know the health benefits of bananas? That is what we will at in this segment. Let us get into it...

Bananas are one of the most popular fruits on the planet. Although they might be very popular to eat few people know that the banana plant is actually classified as a herb.

What’s even strange is how the banana itself is radioactive in a strange way.

Let us look at five of the most impressive health benefits of consuming bananas and when you should stay away from them to stay healthy naturally and effectively.

A banana is a fruit one of the most popular in existence but on top of that extremely healthy and delicious. Bananas contain several essential nutrients and provide many benefits for digestion, for example heart health and even weight loss but there are also times when banana consumption is not such a good idea and that's what we need to learn about.

Bananas are high in potassium. Everybody knows that bananas are rich in potassium content. People suffering from kidney diseases should try to avoid bananas due to it’s high content of potassium. Kidneys are the ones in charge of filtering out every single mineral we are consuming. This means that if your kidneys aren't working properly potassium will have a hard time leaving your system. On the other hand, bananas are also well known for an anti-muscle cramp action. Eating bananas will help against for example muscle cramps contractions sometimes due to excessive exercise practice. One banana contains 9% of the daily recommended value of potassium and 33% of what you need of vitamin B6. Apart from all of this, banana also contains vitamin C, Magnesium, Copper, Manganese, fiber, protein and much more.  

Bananas contain several types of potent antioxidants - for example dopamine and catechins. These antioxidants specifically are linked to many health benefits such as for example reduced risks of heart disease, degenerative illnesses and all sorts of problems in the human body. Dopamine found in bananas is not the same one that we need to function in our brains. In this case the dopamine, found in bananas does not cross the blood-brain barrier which is different. It simply acts as a strong antioxidant instead of altering hormones and mood.

Bananas help you stay full. One of the healthiest ingredients we all need to stay healthy is fiber. Remember that fiber is basically known as roughage. It’s the part of the plant-based food or vegetable nuts and fruits or whatever that the body is unable to break down and this is actually a good thing because it gives your food some bulk making it easier to digest.  Resistant starch is a type of indigestible fiber found in bananas. The greener the banana the higher it’s resistant starch content. On the other hand yellow ripe bananas contain lower amounts of resistant starch and total fiber but proportionally higher amounts of soluble fiber which is also excellent for digestion. Both of these soluble and insoluble fibers are very crucial for digestion. You need vegetables, you need fruits and you need bananas. None of the reasons why it's a good idea to take bananas as a source of dieting is because it, removes anxiety for food. The amount of fiber and the amount of bulk found in bananas will help you feel fuller for a longer period of time.

Bananas improve heart health. Bananas contain a mineral that is precious for circulation called potassium. Potassium is a mineral that's essential for heart health especially blood pressure control. Bananas are a great source of dietary potassium if you need it. One medium-sized banana contains a nine percent of the daily recommended value of what you need of this mineral and it's already been proven that potassium-rich diets can lower blood pressure, can improve blood health and circulatory health.  People who eat plenty of potassium have a 27 percent lower risk for heart disease and a 30 percent lower risk for any type of condition that has to do with circulation.  Now on top of potassium, bananas contain Magnesium which is also very important and of excellent value for your heart.

Good for exercise. The easiest part of consuming bananas is that they're very simple to eat and carry around. this is one of the reasons why athletes prefer them as an option to a healthy diet this fruit is also referred to as the perfect food for athletes largely due to their

mineral content and easily digested carbs. Eating bananas help people reduce their exercise related muscle cramps, also their soreness which may have an effect in all for almost 95 percent of the general population.

Every single organ, tissue and cell can have a benefit from eating bananas. The only time you should stay away from it is when you have kidney diabetes diseases due to the high sugar content it may have.

 

https://youtu.be/W4z9mCjdfHI