Hello and welcome to our blog we are grateful for your visit and the likes without we wouldn’t be here. On week 268 we are presenting information on multivitamins, what are they, how to choose them and what are the best ones.
Keeping up with all of the ongoing research of multivitamins could be a full-time job, to say the least. Almost every day new studies are published about who needs certain vitamins and what they can do for our health. Sometimes it’s hard to keep up with the amount of information.
Even a trip to your local health food store can blow your mind! There are hundreds of individual vitamin supplements as well as combinations of two or three and multivitamins. Should you take one? Should you combine a few? Or is a multivitamin be the best option?
That’s why I’ve decided to put everything On this page, you’ll find lots of information about multivitamin benefits as well as some of the best multivitamin for women, children and so on.
There are an enormous amount of dietary supplements available, however, multivitamins are the most common of all they are an easy one or two pills instead of many is much more doable for the fast pace person. There is a lot of controversy surrounding multivitamins and whether they’re necessary.
It’s important to remember that vitamins and minerals are crucial to maintaining our wellbeing. Many issues like fatigue and low immunity can be addressed simply by including the right amount of vitamins and minerals in your diet.
One multivitamin capsule can contain your entire daily recommended value of micronutrients. The big question is, are they needed if you are getting all of those nutrients from your diet? Also, is the amount offered in your multivitamin sufficient?
There are four main vitamins and minerals that people tend to be missing in including:
Vitamin D Zinc Magnesium Potassium
Although these vitamins and minerals are offered as individual supplements, most do not contain a combination of them all. This is where a multivitamin can be useful.
Are Multivitamins Good For You?
The fact of the matter is most of us don’t get a fully balanced, nutritious diet daily for the most part. Even those that do, find it difficult to get the 40 plus micronutrients we need every day. Therefore, most people can benefit from an over-the-counter multivitamin in some way.
Most Americans do not meet their daily nutritional needs. This can be down to calorie restriction, poor food choices or due to diet restricting and large amounts of stress. For example, if you get a good amount of calcium, you still need to ensure you get enough vitamin D and K for calcium absorption.
It’s good to remember though that healthy eating will always be the best way to meet all of your nutritional needs. Taking supplements is not a substitute for a healthy diet. For people who lack variety in their diets as well as those who must stay away from entire food groups, multivitamins can be an excellent solution to meeting your daily nutritional needs.
Are Multivitamins Safe?
For the most part yes, multivitamins are safe her I must say that consulting your health practitioner is always the best thing to do before you take a new suplement and have a concern. You’ll find that most supplements contain the basic amount of vitamins you need to prevent deficiencies, but not enough to overdose.
How To Choose a Multivitamin
It’s important to consider a couple of general points when purchasing multivitamin supplements. Firstly, the percentage of recommended daily value for the ingredients. Obviously, if you already have quite a nutritious diet but feel it still isn’t quite enough, using a supplement with lower dose may be better.
Could you benefit from individual vitamin supplements more than an overall multivitamin? Her do a consultation with someone that is an authority on the subject and can assess your personal need.
Another thing to think about in regards to safety is choosing a product from an established brand. Choosing a cheaper brand which does not state the exact dose for each ingredient could be of spending a little money but not getting many benefits. You need to be able to feel confident you know exactly what you are putting inside your body is right for you.
With so many different options on the market, choosing a multivitamin can be mind boggling. Nevertheless, I have looked at different multivitamins for different people, breaking it down into categories that may suit you better as an individual.
What Do You Want From A Multivitamin?
Multivitamins for Energy
Everyday life can cause us to lose our get up and go and feel burned out. Many of today’s strains leave us exhausted and relying on coffee to make it through the day. But over stimulating yourself with caffeine can do more harm than good. A better way to get energized could be by ensuring a good balance of vitamins and minerals. That’s why I have chosen some my favorite multivitamins to give back that spring in your step.
Essentials of the Best Multivitamin for Energy
Multivitamins come in many different formulations, and there is no set standard. They usually vary by purpose, gender and age because each category has slightly different health concerns and needs. A multivitamin formulated for energy will possess more of the nutrients designed to reduce fatigue and improve energy levels and metabolism.
B Complex Vitamins
When talking about energy, the B vitamin complex is one the most important. These vitamins promote metabolism and provide energy by stimulating the production of energy in the body.
This family of vitamins can also be the hardest to keep track of because they have many different names. Although all B vitamins have an associated number, this is not always listed. Remember the following are all B vitamins:
Iron is vital for the creation of red blood cells. If your tiredness is due to a low iron diet or anaemia, you will need a supplement to compensate. Often, if your deficiency is severe, you will need to take a separate tablet with a high dose of iron as multivitamins won’t have enough.
Multivitamins for Weight Loss
Anyone starting a weight loss journey knows how difficult it can be. One vitally important point for any weight loss journey is ensuring you get the correct amount of vitamins and minerals. If you’re lacking in essential nutrients you are likely to find losing weight even more challenging. This is why I have looked at some of the best multivitamins available for weight loss to share with you.
What to Look for in a Multivitamin for Weight Loss
Vitamin B12 is found in most animal-derived foods (shellfish, eggs, meat, poultry and dairy). However some people have difficulty absorbing it. If you are over the age of 50, have had intestinal surgery, or are a vegetarian/vegan, you can benefit from B12 supplements.
Vitamin B12 an important nutrient because it aids in metabolizing protein. It also helps to maintain red blood cells and the central nervous system. In addition, vitamin B12 helps with weight loss. It converts proteins and fats into energy and will help reduce the tiredness that results from a low calorie diet
Green Tea Extract
Green tea extract is a supplement that is helpful when you want to lose weight. It claims to increase metabolism and reduce appetite. It is also used as an alternative medical treatment because it has antioxidant and anti-inflammatory properties that can be used for arthritis and other ailments.
The extract, made of green tea leaves, decreases the amount of fat that is absorbed in the body. You should take it in the morning, during the day, or before exercising because green tea it has attributes that increase energy. There are possible side effects if you have a long term illness or are taking prescription medicines. Ask your doctor if this applies to you.
Taking fish oil every day cannot only help you lose weight, but it also supports cognitive function, heart health, and bone strength. Fish oil can also decrease your appetite overtime by curbing your cravings. Eventually, you may find yourself eating less and be able to maintain a healthy weight.
Another reason to add fish oil to your daily routine is because it helps to reduce fat buildup. Extra fat is naturally stored in the body until it is needed. This would be great if you were a bear, but if you’re reading this I’m guessing you’re not. Fish oil reduces these fat storages by increasing insulin output. It makes your body more reluctant to store fat
Fibre decreases constipation, maintains your blood sugar, lower your cholesterol, and help you lose weight. It is found naturally in a variety of plants, vegetables, fruits, and grains. It can also also be added to your daily diet in pill, powder, or gummy form. Fiber supplements are made with natural plant extracts, seeds, and berries.
Fiber makes you feel full without adding extra calories. You should gradually increase your intake to avoid bloating, cramping and gas. Drinking large amounts of water throughout the day will help. Fiber can possibly slow the effects of over-the-counter and prescription medications. Talk with your doctor to see if adding extra fiber to your diet will interfere with your medications
Multivitamins for Hair Growth
Who doesn’t want long, strong and shiny hair? Of course, most people would love to have hair resembling that of a supermodel. Well, multivitamins could be the solution. Check out some the best multivitamins for hair growth.
A true multivitamin for hair growth will have increased vitamins that hair needs, such as thiamine, iron, zinc, calcium, vitamin B and low in ingredients like vitamin A.
Should I use a multivitamin for hair growth?
There is often no exact answer as to why actual hair loss happens. The solution can be difficult to identify. Adding a quality multivitamin to a good diet is one way to guarantee that you are doing everything possible to promote hair growth and health. You should at least consider using a multivitamin if you:
Begin a nutritionally restrictive diet
Regularly use hair straighteners or hair dryers
Dye your hair
Are under extreme stress
Suffer from bouts of exhaustion
Begin a nutritionally restrictive dietRegularly use hair straighteners or hair dryersDye your hairAre under extreme stressSuffer from bouts of exhaustion
The right amounts of protein and vitamin B all help supply the body with the energy needed to motivate, concentrate and stay healthy. It is best to view the use of a multivitamin as an added boost rather than the cure.
Multivitamins for Beautiful Skin
Although often associated with teens, acne can be an issue for people of all ages. Instead of spending big amounts of money on expensive lotions and creams that can sometimes leave you in a worse position and not take in consideration that skin health starts from the inside out, trying a multivitamin could be the answer for a lot of cases.
Two vitamins that are commonly used include vitamin A and zinc. However, others include vitamin E, vitamin B6, copper, omega-3 fatty acids, selenium and more. Why not try out multivitamins before taking any prescription medications for acne, as these medications can have serious side effects.
Many vitamins work together to treat your skin condition, so it’s very important that you stick to supplements rather than just individual vitamins.
Multivitamins for Bodybuilding
If you have committed yourself to a strict weight training program, you want to be sure you are doing everything you can to get the best results possible. One way to do this is by ensuring you are getting all the best nutrition. Using a multivitamin supplement could help you reap the rewards.
The “supervitamin” includes all of the essential nutrients, plus MSM, CoQ10, Asian ginseng, ashwagandha, or others. Supervitamins might use proprietary blends for amino acids, performance and digestion functions.
Body builders who want large muscle mass can add MSM, glucosamine and Vitamin B12 in a supervitamin supplement. Marathon runners can use supervitamins with their “carb-loading” sessions.
Multivitamins for Vegetarians
If you have a restrictive diet it’s possible you are not meeting all of your nutritional needs from your daily meals. Therefore, being sure to get everything you need to keep your body going can be difficult. One solution might be with the aid of a multivitamin supplement. However, it’s important to be sure that the option you choose is compatible with a vegetarian diet. That’s why I have looked at the best multivitamins for vegetarians in order to give you some great options to choose from.
Which Vitamins to Look For?
When most of us think of iron-rich food, red meat is probably the first thing that comes to mind. However, if you abstain from meat there are plenty of other iron sources for you to consider such as lentils, spinach, tofu and pumpkin seeds. The type of iron found in non-animal sources (non-haem iron) is not as easily absorbed as that from meat (haem iron) so you can still end up deficient with the best efforts. Iron supplements are especially important for women of menstruating age who lose blood every month.
It’s easy for vegetarians to get vitamin C from fruit and vegetables (orange, pineapple, strawberry, etc) so there’s no need to worry about this. However, vitamin C helps your body absorb iron so a good multivitamin will contain both.
Again, most of us associate calcium with animal products – i.e. dairy. It can be particularly difficult for vegans to get the correct amount of calcium although it is also found in almonds, brazil nuts and leafy greens like collard greens and kale
Iodine is used by the thyroid and is essential for its proper function. Table salt may provide your daily allowance but not all brands are iodized.
Vitamin D is important for bone health, along with calcium. Sunlight is a great source but the highest concentrations are found in fish and eggs. Luckily, many vegetarian-safe products are also fortified with vitamin D such as juices and non-dairy milks.
Zinc is involved in immune function, among other things. Again, it is found in highest quantities in meat and seafood but you can also get it from legumes, nuts and spinach.
Omega-3 Fatty Acids
Omega-3 fatty acids are mostly found in fish. They are important for heart and cognative health. Look for non-fish derived omega-3 when choosing a vegetarian multivitamin.
Multivitamins for Seniors
As we age it becomes more and more important to get all of the nutrition we need. Getting the correct amount of vitamins and minerals can aid a magnitude of age related illnesses and help you feel fit and healthy. I have looked at some of the best multivitamins available specially formulated for seniors and have chosen my favorites to share with you.
Vitamin A – keeps immune system healthy and aids in vision
Vitamin B1 or thiamine – helps keep brain and nerve cells healthy and helpsconvert food to energy
Vitamin B2 or riboflavin – aids in red cell production and converting food toenergy
Vitamin B3 or niacin – helps convert food to energy and proper digestive function
Vitamin B4 or pyridoxine – helps produce red blood cells
Vitamin B12 – aids in keeping nervous system and red blood cells healthy
Vitamin C – aids wound healing, immune system boosting, and growth and repair oftissues
Vitamin D – aids in calcium absorption and protects from certain diseases
Vitamin E – aids in preventing cell damage
Folic Acid – helps form red blood cells and to make DNA
Vitamin K – helps with blood clotting and strong bones
Calcium – for healthy teeth and bones
Chromium – helps to regulate blood sugar levels
Iodine – helps with thyroid function and to prevent goiter
Iron – for healthy red blood cells
Magnesium – healthy immune system and strong bones
Potassium – helps control blood pressure, helps regulate water balance, and thefunctioning of the heart, kidney, muscles, and nerve function
Selenium – makes proteins that prevent cell damage
Zinc – helps wounds heal and keeps sense of smell and taste keen
Omega 3 Fatty Acids – aids in blood clotting, cell division, and musclecontraction and relaxation
Men vs Women for Multivitamins
Although everyone can benefit from multivitamins, there are certain differences when it comes to men and women and what they need. As we age, men and women start to have different nutritional needs. For example, as women age their hormones change leaving them prone to issues like osteoporosis. Therefore, women benefit more from higher levels of calcium and vitamin D. It’s definitely worthwhile to look at the different types of multivitamins for men and women and break them down.
Multivitamins For Women
Multivitamins and Pregnancy
Pregnancy is probably the most important time to ensure you get the correct amount of vitamins and minerals daily. During pregnancy, your baby will take everything it needs from you, whether you get enough or not. This can often leave women deficient in things like iron. There are a number of prenatal vitamins available and I have selected my favorites to share with you.
What are these critical nutrients?
Folic Acid: 600 mcgFolic acid or folate is a type of B vitamin, and one of the most important nutrients for your developing baby. This vitamin is essential for new cell formation and helps your child’s neural tube develop properly during the first month of pregnancy.
Calcium: 150 mg
Getting enough calcium is essential for women during all stages of life, but it becomes particularly important during pregnancy. Not only are you providing minerals to support healthy bone growth in your baby, calcium supplementation during pregnancy helps prevent early onset osteoporosis in mom.
Additional calcium supplements may be recommended for women that are not getting enough calcium through their diet, consult with your doctor to figure out what is best for you.
Iron: 27 mg
Anemia is a medical condition that occurs when there are not enough red blood cells to carry oxygen around the body. It can be particularly problematic during pregnancy, because it is associated with premature birth, low birth weight, and health complications for mom (source).
Iron-deficiency anemia occurs in 15 to 20 percent of all pregnancies. A prenatal multivitamin with iron is one of the best ways to prevent this sometimes dangerous condition.
Iodine: 150 mcg
Iodine is a mineral that many women lack in their diet, and one that is highly important for baby. Iodine is essential for healthy brain and thyroid development, and provides extra support to mother’s thyroid gland which goes into overdrive during pregnancy.
DHA: 200 mg
DHA is a specific type of Omega 3 fatty acid, a healthy kind of fat commonly found in fish. DHA supports healthy brain development in your baby. Many women find it difficult to incorporate enough pregnancy-safe fish into their diet so a supplement with DHA can help fill this nutritional gap.
Because the effects of DHA on baby’s brain were discovered fairly recently, not all prenatal vitamins contain DHA. It may be necessary to take an additional supplement if you believe Omega 3 fatty acids are lacking in your diet.
Vitamin B6: 1.9 mg
While vitamin B6 is a somewhat less critical ingredient for a prenatal multivitamin, an ideal formulation will contain this nutrient. It helps make pregnancy easier for mom by alleviating morning sickness.
Multivitamins for Women Over 50
Once we turn 50 our bodies start to need different things. Often we need less calories each day, however, we tend to need more nutrients to stay fit and healthy. Eating less means we often lack the essential nutrients, therefore, taking a multivitamin supplement is a good idea for most people.
Multivitamins for Menopause
Going through menopause can be a difficult time for any woman. Hot flashes, hormones sky high and emotions all over the place. Much like pregnancy, ever changing hormones have numerous effects on our bodies and mean it’s very important to meet all of your nutritional needs.
Multivitamins for Men
Multivitamins for Men Over 50
Just like women, as men age their nutritional needs change. Making sure you are meeting your daily nutritional needs is important for your overall health.
The first thing to do when choosing a multivitamin is to look for one that is specific to your age and gender. Since needs change as you age, vitamins formulated for seniors are geared to the needs of a person over age 50. Similarly, since men and women have different needs, look for the supplement that matches your gender.
Next, you will need to decide what form is best. Most multivitamins come in pills or capsules but there are also liquids, gummies, and injections from your doctor. Liquids are absorbed faster but may taste unpleasant. Pills may be more convenient, especially if you travel frequently. Fit the supplement to your lifestyle and needs.
Multivitamins for Your Children
When choosing a multivitamin for your child it can be a daunting process. The fact is most of us put our children’s needs before our own and ensuring they have a healthy, nutritious diet is often top of the list. However, this becomes increasing difficult as they get older.
Once they start to eat outside of our home it’s almost impossible to be sure they’re making the right food choices. Trying to get teenagers to eat broccoli rather than fast food can be like pulling teeth!
Also as our children grow into young adults and experience floods of hormones, their nutritional needs change. One way to make sure your kids are getting all the right nutrition is by giving them a multivitamin supplement.
It’s important to consider the recommended daily value of vitamins and minerals your child needs depending upon their age.
Multivitamins for Kids
If you feel your kids could benefit from a multivitamin supplement there are certainly a lot to choose from. From gummies to powders to liquids, supplements come in all shapes and sizes. I have taken the time to look through the best supplements for kids and rated a few of my favorites with some pros and cons for each. This will hopefully allow you to make an informed decision when choosing the best multivitamin for your kids.
Multivitamins for Teens
As our children become teenagers getting them to eat anything that is good for them can be a challenge. Plus, with junk food so quickly accessible it’s hard to know they’re meeting their daily nutritional needs when they’re eating outside of our homes. With this in mind, a multivitamin supplement can be a good solution to keeping their diets balanced and maintaining their overall health.
I hope our series of articles on multivitamins will help you make the right choice for you and your family. If there’s a vitamin or product you’d like to see us research, please let me know in the comments and we might be able to make it happen!
Hello and welcome to week 266 to Isabel’s Beauty Blog. We are so grateful of your visits, likes, and shares without them we would not be here. We strive to research and gather the best quality posts for you to enjoy, share, and our purpose gets validated. It really feels so good, thank you from all of us.
This post is about microcurrent and I am personally a huge fan of it for years. I even put together a handheld facial machine that is combined with photon light and great results with it. It makes sense we are an electrical body when I discovered it through all my research that I continuously do. I was fascinated. I am a great fan of Rife machines and Tesla equipment. I personally have seen remarkable results with microcurrent. Acupuncturists also use current with needles to reactivate the Chi currents in the meridians. There is a lot of research on the internet that you can access if you are intrigued and wish to learn more. So here we go with ours. Enjoy, share, like, engage and give credit to us, that is one important point for our ratings. Much gratitude to you and yours.
Back in the early 1900´s, Dr. Albert Abrams, M.D. was the first physician who used equipment capable of detecting specific frequencies of living tissue. Each organ and tissue within our body emit an invisible energy or vibration in the form of specific frequencies. This allows the cells to communicate with each other and to organize, monitor, and regulate complex living processes. When there is a disruption in this vibration of energy as a result of injury, illness, or the normal age process, we begin to see the symptoms of this disruption in the form of chronic health issues and one of those issues is a result of skin atrophy and wrinkled deteriorating skin.
Microcurrent machines utilize unique technologies and specific frequency signatures to reenergize the cells and tissue back to their normal state of vibration. Microcurrent machines communicate with the cells of living tissue and muscle to resonate at a perfect harmonic tone allowing enhancement of the normal body´s biological processes naturally and non-invasively.
Microcurrent therapy simply restores normal frequencies within the cells, resulting in remarkable improvements in pain, inflammation, and function.
At the cellular level, microcurrent therapy stimulates a dramatic increase in ATP, the energy that fuels all biochemical functions in the body. It also bumps up protein synthesis, which is necessary for tissue repair. The ensuing enhancement in blood flow and a decrease in inflammation translates into reductions in pain and muscle spasms, as well as increased range of motion.
Microcurrent (often called MENS) is extremely small pulsating currents of electricity. Microcurrent units produce electrical current just above the levels of the electrical exchanges that occur at a cellular level in the human body. This is why microcurrent is readily accepted by the body’s cells when applied to the body using conductive electrodes.
It is an ongoing process to heal damaged cells, and microcurrent – like the body’s own electrical current – likes to go around the injury, taking the path of least resistance. However, by applying microcurrent to the site of an injury, the microamperes current is able to pick up where the body mist it. Through regular microcurrent treatments, the current is able to gradually close the gap and help restore the damaged area. This helps stimulate healing and will accelerate the body’s healing process, as well as increasing the level of ATP (Adenosine Triphosphate). It is important to note that each unit has varying specifications and it is necessary to match your device selection with your specific needs in order to improve the treatment outcomes.
Microcurrent isn’t new technology. It’s been used for ages. I mean really, ages…
Electrotherapy – which, by the way, is the use of electrical currents to treat certain medical problems and diseases…
has an ancient history in the medical and other therapy-based professions.
It is said that the Romans used electric eels as a means for bringing about pain relief.
What is Microcurrent?
Microcurrent is naturally generated in the body to produce the energy required for muscle movement and nerve impulses. It is the body’s own electrical system that provides the voltage for ionic exchanges across the cell membranes allowing for cell functions including the intake of nutrients from the blood, removal of cellular waste and movement of impulses along nerve pathways. The harmonious flow of these tiny electrical signals is also essential for healthy cell function and cell-to-cell communication.
Cells are similar to miniature batteries and electrical generators by this action they conduct electricity, create electrical fields, and are powered by a very low level of electrical voltage known as Microcurrents. The unique bipolar membrane surrounding each cell serves as a medium that separates intracellular and extracellular fluids. In the inside of this membrane are channels that allow for communications in and out of the cell. The opening and closing of these channels are very well regulated in order to influence cell function.
Either single molecules or complexes of molecules within the channels allow for the passage of positively and negatively charged atoms (ions) such as sodium, potassium, chloride and calcium. Membrane potentials the name for the voltage difference in electrical potential across cell membranes.This is the Discovery of ionic channels
This method invented by German Nobel prizewinners, Erwin Neher and Bert Sakmann. These two scientists were able to record how a single channel molecule alters its shape to control the flow of current in and out of the cell, all within a few millionths of a second.
Mitochondria is essential to the growth and function of all cells and accomplish a multitude of metabolic tasks.
There can be as many as 500 to 2000 mitochondria scattered throughout the cytoplasm of a cell. The amount is specific to the location of the cell in the body. Mitochondria are the sites for aerobic respiration and energy production and contain their own DNA. They act as storage units for energy converted from food nutrients. Chemical energy is stored as sugars, amino, and fatty acids and is used for conversion into ATP (Adenosine Triphosphate).
Energy is manufactured in the form of ATP through the collaboration actions of proteins located in and on the inner mitochondrion membrane that is called the electron transport chain Electrons are passed down this transport chain releasing energy at each step of the conversion process (Krebs Cycle).
This complex electrochemical process is known as ATP synthesis.
ATP (Adenosine triphosphate): ATP is considered by some biologists as the “currency of life.” It is a reservoir of energy that is integral and dynamic to the function of nearly every cell in the human body.In one instance ATP is used in muscle contraction, protein biosynthesis, and nerve transmission. One of the elements of microcurrent therapy is that research has shown that application of microamperes can increase the level of ATP production by up to 500%. This is crucially important at the site of an injury ATP supplies can often become diminished. Also, unlike other forms of electric therapy, microcurrent has a cumulative effect on ATP levels. Therefore by applying microcurrent ATP levels can be increased and in turn, the body’s healing process accelerates, by repeated use.
New research reveals that the role of the mitochondria in health and disease is crucial. Once defined as an energy factory, mitochondria also have specialized responsibilities that adapt to each phase of our life from embryo to mature age. They are closely involved with most of the major metabolic pathways used by the cell to build, break down, and recycling of its molecular building blocks. It is also these progressive metabolic changes that become so significant when assessing the actual biological age of cells and the state of their health.
Microcurrent in Esthetics
Low level of electrical current (500 microamperes) works in harmony with the body’s natural healing processes. At a cellular level, microcurrent stimulates activity in the cell to create massive amounts (a 500% increase) of adenosine tri-phosphate (ATP), known as the “energy of life”. ATP drives a number of biological processes including muscle contraction, re-education, and protein (collagen and elastin) synthesis. Facial toning is achieved through muscle re-education, working a muscle from its origin and insertion inward to shorten slackened muscles (such as in the cheeks or forehead), and working from the belly outward to lengthen contracted muscles (such as the muscles that pull the corners of the mouth downward). Microcurrent also offers specific iontophoresis which allows superior penetration of serums and skin care products into the skin.
New applications for microcurrent technology encompass the beauty industry for face and body sculpting. There are major benefits when applying these external energy sources. The application of microcurrent also supports skin regeneration by encouraging the repair process. Damaged skin requires a program of restoration that is gradual and progressive for long-term optimum wellbeing, with that being said the process is of maintenance. Clearly, all modalities of correction certainly have their place. Prior to choosing a course of treatment including product selection, the first step in skin correction is to determine the level of deterioration caused by sun damage, the aging process, and other skin conditions. Microcurrent gently encourages repair of the stratum corneum, the bi-layers, and dermal components to foster the skin into an ideal state. Cosmetic Microcurrent is beneficial for improvement in the appearance of the skin.
The effects of microcurrent are accumulative and studies have confirmed that there are significant side benefits including muscle re-education. Be aware that the results are also dependent upon lifestyle, age, health, diet the amount of dedication to the use of it and condition of the skin discovered after many years of using Microcurrent and studying the process that the use of Fulvic and Ionic minerals helps with the conduction and communication of the Microcurrent among the cells. The concept that ATP can be stored is more of a reason for performing a series of sessions whereby there is a re-education process of muscle tissue. Furthermore, the low intensity of microcurrent cannot cause visible muscle contractions or marked discomfort.
The probe should be placed at the beginning and end of the muscle
The Technology – Microcurrent
The use of Microcurrent in medicine and cosmetic improvement has been studied for more than 30 years. Stimulation with microcurrents is also called biostimulation or bioelectric therapy because it encourages cell physiology and growth. Essentially, Microcurrent is a low level of electrical current that mirrors the natural current flow of the body. It serves as a non-invasive augmentation of the body’s natural electrophysiology through frequency, polarity balancing, and homeostasis. The effects of microcurrent (electroporation) in clinical medicine has demonstrated acceleration of healing bone tissue, wound healing, muscle rehabilitation, TMJ, tendon repairs, and collagen remodeling.
Some of the benefits:
Promotes cell metabolism and tissue repair
Supports circulation – blood and lymph
Helps increase mitochondrial activity through increasing ATP
Increase natural production of collagen and elastin
Support scar repair by dispersing scar tissue and collagen remodeling
Increase protein synthesis, gluconeogenesis (GNG) and membrane transport.
Re-educate and rejuvenate muscle tissue
increase the natural production of collagen
increase the natural production of collagen
increase blood circulation
Aged and slackened skin.
Improvement of skin texture.
Fine lines and wrinkles.
Reduction of acne scars.
Use pre and post surgery to improve the both muscle and tissue for optimum outcome.
Post surgically the application of microcurrent supports the reduction of trauma, irritation, inflammation and helps foster skin healing as well as minimizing scar tissue.
Muscle tightening all over the body areas.
Reports in the research involving the application of electrical stimulus on wounded tissue have been documented since the 1830’s when Carlos Matteucci confirmed that electrical current was generated in injured tissue. During the past 30 years and with the invention of sophisticated instrumentation, scientists are able to explore and measure the effects of low level of electrical stimulation and the positive effects on tissue. The principles of microcurrent in both healing and beauty therapy applications share a commonality and consensus regarding its effects on improving the function and appearance of tissue. In wounded skin, there is a specific biological pathway for repair. Referred to as current of injury, living tissue has a direct current surface electro-potential to regulate this healing process. Moreover, intervention is critical in order to prevent further deterioration.
It is reasonable to believe that this concept holds true for aging and damaged skin including injury to the acid mantle, stratum corneum, and epidermis. There is an interruption in the biological movement of electricity that controls cell behavior for normal skin function. The ability for the skin to repair and maintain water balance, the process of epidermal differentiation, collagen synthesis, and maintaining an overall wellbeing appearances it becomes increasingly challenged. More so this is apparent in xerosis skin (abnormal dryness). It has been confirmed that the application of low levels of microcurrent directly affects circulation (capillary density and perfusion), increased ATP, and improved fibroblast activity for synthesis. of collagen.
In a study with important implication for electrotherapy using microcurrent, Ngok Cheng (1982) verified the effects of electric current of changeable intensity on variables crucial to the healing process. At 500µA (microamps) the production of ATP (cell energy) increased by approximately 500%, while amino acid transport increased by 30-40% over control levels using 30 to 40 percent above the control levels using 100 to 500 µA. When microamps were increased to the milliampere range, ATP generation was depleted, amino acid uptake was reduced by 20-73 percent and protein synthesis was inhibited by as much as 50 percent. Conclusively it was suggested that the higher milliamp currents inhibit healing whereas the lower currents promote healing.
Robert O. Becker, M.D. author of “The Body Electric”, performed pioneering research with his study of the field of regeneration and its relationship to electrical currents in living things. He made reference to comparing microcurrent to acupuncture reflecting on the system of meridians that connect all parts of the body. Furthermore, he recognized the action of electrical currents, via the perineural cells and circulatory system. The future for the use of microcurrent relies on education and understanding of the cells and body systems and the benefits that are available from this innovative technology. The intended use for microcurrent in esthetics is to present a powerful and effective tool to aid in inspiring a healthy skin transition from youth to maturity.
Disclaimer. In no way does it replace the advice of a medical practitioner.
Question: Is this treatment painful?
Answer: No. In most cases it is sub-sensory, and many people find it quite relaxing.
Question: How long does each treatment take?
Answer: Most facials take approximately 60 to 90 minutes.
Question: How soon will I see some improvement?
Answer: Although a remarkable difference is seen after the first treatment, the benefits of microcurrent are cumulative, and as such, microcurrent treatments are typically performed in a series to gain maximum anti-aging results.
Question: Is microcurrent for everyone?
Answer: While most people can benefit from the application of microcurrent, there are some absolute contraindications; it cannot be performed on persons with epilepsy, pacemaker, pregnant women, or anyone with active cancer.
Question:How long will the results last?
Answer: After you have completed the Microcurrent maintenance treatments at 3 to 6-week intervals are recommended to retain your results.( everyone is an individual result are individual as well)
The NuFACE Gel Primer is a unique, chloride-free electrolyte gel that is the essential first step to using the NuFACE Microcurrent Device. The NuFACE Gel Primer allows the NuFACE Device to easily glide across the skin and ensures conductivity for optimum lifting, toning, and contouring results. Convenient, smaller size – ideal for travel.
The NuFACE Crème Primer is a unique, high quality hydrating crème that is the essential first step to using the NuFACE Microcurrent Device. The NuFACE Crème Primer allows the NuFACE Device to easily glide across the skin and ensures conductivity for optimum lifting, toning, and contouring results. Convenient, smaller size – ideal for travel.
On week 263 we would like to thank you all for all the support and love that we receive from all of you without it we won’t be here.
This week we are sharing information on Baking soda. I personally use Baking Soda for cleaning, beauty products, for our pets and so much more and as you will see on the post you can to enjoy the benefits of this wonderful product, enjoy and please like and share that is what keeps logs a life, thank you once again for your support from all of us at Isabel’s beauty Blog.
We would like to remind you to use common sense when you use making Soda always consult your health practitioner when in doubt we are only sharing information from authorities in the matter but in no way shape on form prescribing.
In 1846 John Dwight and his brother in law DR Austin Church founded the company Church and Dwight Co.,Inc, the manufacturer of ARM & Hammer trade mark, Baking Soda.
They took Trona, (Soda ash) out of the ground and they turned into Sodium Bicarbonate to be use both inside and outside the house, Baking Soda is a staple in many homes for baking and cleaning purposes.It rates right up there with hydrogen peroxide as one of the most inexpensive and safe tools around (you can buy an entire box of baking soda for about $1), so it makes sense to learn all you can about the many, many uses of baking soda.
A Brief Baking Soda History
In its natural form, baking soda is known as nahcolite, which is part of the natural mineral natron. Natron, which contains large amounts of sodium bicarbonate, has been used since ancient times. For instance, the Egyptians used natron as a soap for cleansing purposes. Later, anecdotal reports throughout history suggest that many civilizations used forms of baking soda when making bread and other foods that required rising.
Dr. Austin Church and John Dwight began to manufacture and sell the compound we know as baking soda today. By the 1860s, baking soda was featured in published cookbooks, and in the 1930s was widely advertised as a “proven medicinal agent.”1 Come 1972, the idea to keep a box of baking soda in your fridge to keep food fresh was born, and it really caught on.
Baking soda was popularized by Arm & Hammer more than 150 years ago, and while many are aware of its versatile qualities for cooking and household use, few people realize that baking soda also has potent medicinal properties.
3500 BC: Ancient Egyptians use natron (primarily comprised of sodium carbonate) as a soap-like cleaning agent. They also use it to make mummies. 1843: Alfred Bird, a British chemist, makes the first version of baking powder to help out his wife, who was allergic to yeast. 1846: The Arm & Hammer brand is created. The iconic logo that exists today – which represents Vulcan, the Roman god of fire and metalworking – isn’t introduced until 1867. 1924:Recommended to treat & prevent the cold & flu virus. 1927: National magazines like Good Housekeeping and McCall’sbegin promoting the usefulness of baking soda in the home. 1970: Arm & Hammer is the sole sponsor of the very first Earth Day. Baking soda gains attention as an eco-friendly alternative to chemical cleaners. 1972: A new use for baking soda receives widespread adoption – Americans begin storing a box of baking soda in their refrigerators to keep food fresh. 1986: To celebrate the Statue of Liberty’s 100th birthday, its inner copper walls are cleaned and restored with baking soda, which removes 99 years of grime and leaves the copper undamaged and completely clean. 2000:Kids use it for school science expirements 2012:Baking soda is one the the most popular pinterest pins, for its versatility.
Baking soda, otherwise known as sodium bicarbonate, is a natural substance that helps regulate pH. This regulation keeps a substance from becoming too acidic or too alkaline, which is important in maintaining health. As baking soda contacts another substance, it naturally neutralizes the pH of the substance and prevents further imbalance or buffers the pH. With this effect, baking soda is able to neutralize odors, remove stains, detox the body and eliminate infection.
While baking soda is a particularly effective in helping your overall wellnes, it should also be noted that the substance can deplete the body of essential vitamins and minerals, particularly B vitamins, folic acid and chromium. Baking soda is best used for short periods of time in conjunction with other nutritional supports to prevent nutritional imbalances.
The Difference Between Baking Soda and Baking Powder
This is where it can get a little confusing–since baking soda and baking powder are both white, powdery substances that we use in baking. But there IS a difference:
Baking soda is 100% sodium bicarbonate. It comes from soda ash, which can be produced synthetically or harvested from natural sources. Generally, recipes that call for baking soda also call for some sort of acid, which helps to boost the leavening process and remove the slightly bitter taste that baking soda sometimes lends to recipes.
On the other hand, Baking powder contains some sodium bicarbonate, but also has other ingredients that act as acidifying agents. This means that you don’t have to add extra acid to your recipes to get the leavening action. The acidifying agents can come in the form of cream of tartar or an aluminum-based acid.
Benefits of Sodium Bicarbonate
With its natural pH neutralizing effects, baking soda serves a variety of purposes. The compound is effective for reducing pain, eliminating infection and treating inflammation.
As such, sodium bicarbonate is used to treat a variety of challenges. Acne, allergies, canker sores and bacterial infections can successfully be helped using a baking soda regimen. Burns, bee stings, and cysts also respond well to the application of the compound. Other conditions including fatigue, cough, congestion, flatulence, gout, gum deterioration and others can also benefit for using baking soda.
While baking soda is a readily available product in most households, few individuals are aware of how many different ways the product can be used. Baking soda is an effective aid for a variety of conditions and can be used to detox the body and eliminate toxicity safely, being the fact that all this issues are acid, and Baking Soda is Alkaline it creates a balance .
Baking soda is actually a naturally occurring, very versatile substance aside from being environment friendly safe and is inexpensive. Not only is Baking Soda non toxic it is actually a food. That separates it from the commercial household products, it is safe around children and pets and most of your house.
Here we are sharing its use in the kitchen, bathroom , laundry, garage etc…..
Some of the guidelines of Baking Soda
We have three: Direct use
In a solution
In a paste
You will be amazed of what Baking soda gifts are
When used directly:
You can use Baking Soda by sprinkling it directly onto something or a sponge whatever you decide a good applicator for you. So lets be clear the in this case Baking Soda is as it comes from the box on a powder form and not diluted.
When used in a solution form:
A good ratio is 4 tablespoons of Baking Soda per each quart of warm water. this can be as diluted as you intention requires for your particular use.
When used as a paste:
To accomplish tis task you have to add water as desire to mix either a soft fluid paste or a more dry form of the same again it depends on what your need is..
Coconut Oil & Baking Soda Face Wash
1/2 Teaspoon of backing soda
1 Teaspoon of coconut oil
Mix together and apply to a dampened face, massage in circular motions, and remove the mixture off your face with a warm, wet washcloth.
If you want to avoid the parabens and aluminum found in many deodorants and antiperspirants, try a pinch of baking soda mixed with water instead. This simple paste makes an effective and simple natural deodorant. You can also simply brush some dry baking soda under your arms.
Insect Bites and Poison Ivy
Apply a paste made of baking soda and water to insect bites to help relieve itching. You can also try rubbing the dry powder onto your skin. This is also effective for itchy rashes and poison ivy. Baking soda helps to relieve minor skin irritation and itching by neutralizing toxins and irritants on your skin’s surface.
Heartburn, Indigestion, and Ulcer Pain
Most over-the-counter antacids contain some form of bicarbonate. Baking soda works by immediately neutralizing stomach acid, helping to relieve heartburn, indigestion and even ulcer pain. I have personally recommended this to many, including family members, and have been surprised how remarkably effective it is.
Dosing is typically ½ teaspoon fully dissolved in a half a glass of water, taken every two hours (do not take more than seven ½ teaspoons in 24 hours, or three ½ teaspoons if you’re over 60).
This should only be used as an occasional (not chronic) treatment, however, and be careful not to consume excessive amounts, which can cause serious electrolyte and acid/base imbalances.
Foot Soak and Exfoliator
Add three tablespoons of baking soda to a tub of warm water for an invigorating foot soak. You can scrub your feet with a baking soda paste for additional exfoliation. A paste made from three parts of baking soda combined with one part water can be used as an exfoliator for your face and body, too.
Baking soda and apple cider make a wonderful spa-like bath for soaking. It also cleans the tub and the drain, as a bonus!
Mix three parts baking soda with one part of water to make a natural hand cleanser that will scrub away dirt and neutralize odors.
Add a tablespoon of baking soda to a small glass of water, then soak the affected area twice a day. Many splinters will come out on their own after a couple of days using this treatment.
Add ½ cup of baking soda to lukewarm bathwater, then soak in the tub for natural relief. When you get out, let your skin air dry, rather than toweling off the excess baking soda, for extra relief. You can also add a mixture of baking soda and water to a cool compress and apply it to the sunburn directly.
Enhanced Sports Performance
Distance runners have long engaged in a practice known as “soda doping” — or taking baking soda capsules — before races to enhance performance, a measure that’s thought to work similarly to carbohydrate loading. It’s also been shown to improve speed among swimmers. While I don’t suggest you try this at home, it’s another example of baking soda benefits. Essentially, sodium bicarbonate is an alkali substance that increases the pH of the blood. This seems to reduce and offset the acidity produced in the muscles during intense, anaerobic exercise that produces lactic acid most quickly, such as fast running or swimming.”
Help Your Hair
Start by mixing 1 part baking soda with 3 parts water. With shoulder length hair mix about 2 to 3 tablespoon of baking soda with 3 times that amount of water in a small squeeze bottle. You can adjust this depending on your hair length. Apply the baking soda and water mixture to dry or wet hair by starting at the roots and working to the ends.
Freshen Your Mouth
Put one teaspoon in half a glass of water, swish, spit and rinse. Odors are neutralized, not just covered up.
Soak Oral Appliance
Soak oral appliances, like retainers, mouthpieces and dentures, in a solution of 2 teaspoons baking soda dissolved in a glass or small bowl of warm water. The baking soda loosens food particles and neutralizes odors to keep appliances fresh. You can also brush appliances clean using baking soda.
Make a Hand Cleanser and Softener
Skip harsh soaps and gently scrub away ground-in dirt and neutralize odors on hands with a paste of 3 parts baking soda to 1 part water, or 3 parts baking soda to gentle liquid hand soap. Then rinse clean.
Clean Brushes and Combs
For lustrous hair with more shine, keep brushes and combs clean. Remove natural oil build-up and hair product residue by soaking combs and brushes in a solution of 1 teaspoon of baking soda in a small basin of warm water. Rinse and allow to dry
Make a Bath Soak
Add 1/2 cup of baking soda to your bath to neutralize acids on the skin and help wash away oil and perspiration, it also makes your skin feel very soft.
Soothe Your Feet
Dissolve 3 tablespoons of baking soda in a tub of warm water and soak feet. Gently scrub.
Make a Surface Soft Scrub
For safe, effective cleaning of bathroom tubs, tile and sinks–even fiberglass and glossy tiles–sprinkle baking soda lightly on a clean damp sponge and scrub as usual. Rinse thoroughly and wipe dry. For extra cleaning power, make a paste with baking soda, course salt and liquid dish soap—let it sit then scour off.
Handwash Dishes and Pots & Pans
Add 2 heaping tablespoons baking soda (along with your regular dish detergent) to the dish water to help cut grease and foods left on dishes, pots and pans. For cooked-on foods, let them soak in the baking soda and detergent with water first, then use dry baking soda on a clean damp sponge or cloth as a scratchless scouring powder.
Soak stale-smelling sponges in a strong baking soda solution to get rid of the mess (4 tablespoons of baking soda dissolved in 1 quart of warm water).
Polish Silver Flatware
Use a baking soda paste made with 3 parts baking soda to 1 part water. Rub onto the silver with a clean cloth or sponge. Rinse thoroughly and dry for shining sterling and silver-plate serving pieces.
Clean Coffee and Tea Pots
Remove coffee and tea stains and eliminate bitter off-tastes by washing mugs and coffee makers in a solution of 1/4 cup baking soda in 1 quart of warm water. For stubborn stains, try soaking overnight in the baking soda solution and detergent or scrubbing with baking soda on a clean damp sponge.
Clean the Oven
Sprinkle baking soda onto the bottom of the oven. Spray with water to dampen the baking soda. Let sit overnight. In the morning, scrub, scoop the baking soda and grime out with a sponge, or vacuum, and rinse.
Remove dirt and grime (without unwanted scratch marks) from no wax and tile floors using 1/2 cup baking soda in a bucket of warm water–mop and rinse clean for a sparkling floor. For scuff marks, use baking soda on a clean damp sponge, then rinse.
You can make a homemade lemon furniture polish, or you can clean and remove marks (even crayon) from walls and painted furniture by applying baking soda to a damp sponge and rubbing lightly. Wipe off with a clean, dry cloth.
Clean Shower Curtains
Clean and deodorize your vinyl shower curtain by sprinkling baking soda directly on a clean damp sponge or brush. Scrub the shower curtain and rinse clean. Hang it up to dry.
Boost Your Liquid Laundry Detergent
Give your laundry a boost by adding 1/2 cup of baking soda to your laundry to make liquid detergent work harder. A better balance of pH in the wash gets clothes cleaner, fresher and brighter.
Gently Clean Baby Clothes
Baby skin requires the most gentle of cleansers, which are increasingly available, but odor and stain fighters are often harsh. For tough stains add 1/2 cup of baking soda to your liquid laundry detergent, or a 1/2 cup in the rinse cycle for deodorization.
Clean Cloth Diapers
Dissolve 1/2 cup of baking soda in 2 quarts of water and soak diapers thoroughly.
Clean and Freshen Sports Gear
Use a baking soda solution (4 tablespoons baking soda in 1 quart warm water) to clean and deodorize smelly sports equipment. Sprinkle baking soda into golf bags and gym bags to deodorize, clean golf irons (without scratching them!) with a baking soda paste (3 parts baking soda to 1 part water) and a brush. Rinse thoroughly.
Remove Oil and Grease Stains
Use baking soda to clean up light-duty oil and grease spills on your garage floor or in your driveway. Sprinkle baking soda on the spot and scrub with a wet brush.
Baking soda can be used to neutralize battery acid corrosion on cars, mowers, etc. because its a mild alkali. Be sure to disconnect the battery terminals before cleaning. Make a paste of 3 parts baking soda to 1 part water, apply with a damp cloth to scrub corrosion from the battery terminal. After cleaning and re-connecting the terminals, wipe them with petroleum jelly to prevent future corrosion. Please be careful when working around a battery–they contain a strong acid.
Use baking soda to clean your car lights, chrome, windows, tires, vinyl seats and floor mats without worrying about unwanted scratch marks. Use a baking soda solution of 1/4 cup baking soda in 1 quart of warm water. Apply with a sponge or soft cloth to remove road grime, tree sap, bugs and tar. For stubborn stains, use baking soda sprinkled on a damp sponge or soft brush.
Deodorize Your Refrigerator
Place an open box in the back of the fridge to neutralize odors.
Deodorize the Cutting Board
Sprinkle the cutting board with baking soda, scrub, rinse. For how to more thoroughly clean your cutting board.
Sprinkle baking soda on the bottom of your trashcan to keep stinky trash smells at bay.
Sprinkle baking soda on top as you add to the container. Also, clean your recyclable container periodically by sprinkling baking soda on a damp sponge. Wipe clean and rinse.
To deodorize your sink and tub drains, and keep lingering odors from resurfacing, pour 1/2 cup of baking soda down the drain while running warm tap water–it will neutralize both acid and basic odors for a fresh drain.
Deodorize Lunch Boxes
Between uses, place a spill-proof box of baking soda in everyone’s lunch box to absorb lingering odors.
Remove Odor From Carpets
Liberally sprinkle baking soda on the carpet. Let set overnight, or as long as possible (the longer it sets the better it works). Sweep up the larger amounts of baking soda, and vacuum up the rest.
Remove Odor From Vacuum Cleaners
By using the method above for carpets, you will also deodorize your vacuum cleaner.
Place a box on the shelf to keep the closet smelling fresh.
Odors settle into car upholstery and carpet, so each time you step in and sit down, they are released into the air all over again. Eliminate these odors by sprinkling baking soda directly on fabric car seats and carpets. Wait 15 minutes (or longer for strong odors) and vacuum up the baking soda.
Deodorize the Cat Box
Cover the bottom of the pan with baking soda, then fill as usual with litter. To freshen between changes, sprinkle baking soda on top of the litter after a thorough cleaning.
Deodorize Pet Bedding
Eliminate odors from your pets bedding by sprinkling liberally with baking soda, wait 15 minutes (or longer for stronger odors), then vacuum up.
Keep odors from spreading in smelly sneakers by shaking baking soda into them when not in use. Shake out before wearing. When they’re no longer wearable
Add 1/2 cup of baking soda to the rinse cycle for fresher sheets and towels.
Deodorize Your Wash
Gym clothes of other odoriferous clothing can be neutralized with a 1/2 cup of baking soda in the rinse cycle.
Freshen Stuffed Animals
Keep favorite cuddly toys fresh with a dry shower of baking soda. Sprinkle baking soda on and let it sit for 15 minutes before brushing off.
Baking soda is a must-have for your next camping trip. Its a dish washer, pot scrubber, hand cleanser, deodorant, toothpaste, fire extinguisher and many other uses.
Regular use of baking soda in your drains can help keep your septic system flowing freely. One cup of baking soda per week will help maintain a favorable pH in your septic tank.
Fruit and Vegetable Scrub
Baking soda is the food safe way to clean dirt and residue off fresh fruit and vegetables. Just sprinkle a little on a clean damp sponge, scrub and rinse.
Baking soda can help in the initial handling of minor grease or electrical kitchen fires, because when baking soda is heated, it gives off carbon dioxide, which helps to smother the flames. For small cooking fires (frying pans, broilers, ovens, grills), turn off the gas or electricity if you can safely do so. Stand back and throw handfuls of baking soda at the base of the flame to help put out the fire–and call the Fire Department just to be safe.
Here on week, 261 we are sharing a post on Sleep, it is amazing the non sleep issue. Non-Sleeping has become an epidemic I even hear it from really young kids. It is amazing a number of drugs sold for sleeping “AID”, an estimated 40 million prescriptions for such drugs were dispensed, sales of generic Ambien (zolpidem tartrate) amounted to a whopping $2.8 billion and Lunesta another $912 million. Prescription sleep aids are some of the most heavily marketed drugs to the public and so much more to it with these medications. We are not addressing the bottom line source of the problem we are only suppressing the symptom, no long term relief there not to mention the side effects, addictions and the challenge get bigger and bigger, Here we did extensive research and we have authority based information to aid with this epidemic. We wish for you the reader to find a solution to your sleeping challenge if you have one and if you don’t we are very happy for you, we are sure that you either know someone or will run across somebody that will really appreciate the information, so please pass it along and thank you for the support and following our blog. We take pride to do the research and love making a difference,.thank you from all of us at Isabel’s beauty blog.
How Electronics and Technology Affect Sleep Quality
Do you suffer from the pangs of sleep loss? Has it been so long since you’ve gotten a decent night’s sleep that you’ve simply just accepted that this is the way it is? Some people tough it up to insomnia or they have small children and is not much selection of choices. While those reasons are often quite valid (especially the small children, I should know), sometimes you have to look past the easy blames and really determine if there’s some other reason you’re not sleeping well. Like technology, perhaps. There are tons of ways that technology affects sleep. But I’ll overview the most common, and ones that I’ve determined are a problem for so many people so you can decide for yourself if it’s something to consider.
So, What Are The Common Techno Dangers To Watch For?
1) Wi-Fi Signals
Have you ever walked in a room and could tell that there was technology running? You can almost feel the low hum of radio signals in the air. Well, you’re not crazy. This is a thing. And devices that emit a Wi-Fi signal are negatively affecting our sleep. Everything from a wireless router to cell phones, iPads, etc. anything that produces a source of wireless internet in your home will fill the area with invisible electromagnetic signals and our brains respond to that.
A study was carried out in 2007 where scientists took two groups of people and put them in different rooms. One group had real cell phones in the room with them and the other had fake ones. Neither knew that ones were fake. But the group exposed to actual cell signals and Wi-Fi waves had a significantly harder time falling asleep and staying asleep. So how can you determine whether or not Wi-Fi signals are interfering with your ability to get a good night’s sleep? It’s simple. Spend one week with all electronic devices removed from your bedroom. After the first few days, you should experience better sleep. If not, then you should dig deeper.
2) Bright Screens
So, here’s the thing. In order for us to comfortably fall asleep, our bodies have to go through a process. And part of that process is creating melatonin. Melatonin signals our brain that it’s night time, time to sleep. But when we stare at bright screens, the light that is absorbed through our eyes delays the release of melatonin. Thus, making it harder to fall asleep. Nowadays, with the dawn of smartphones, eReaders, and tablets, lets let’s not forget TV we often spend hours at night staring at a bright screen. Even on the lowest brightness setting, it’s still too much for our eyes and for the release of Melatonin.
A study was done by Mariana Figueiro of the Lighting Research Center at Rensselaer Polytechnic Institute where she and a group of researchers tested the effects of bright screens on volunteers. The results were conclusive. People who stared at a screen for two hours prior to going to bed had simply could not fall asleep. It took them a long period of time. So how do you rectify this and rule it out for yourself? Spend a week quitting the screen time at least two hours before bedtime. If it’s reading you do, then try hard copy books for a while. If it’s work, maybe on a laptop, then try wrapping it up earlier in the day. But if you must use technology at night, there are programs and apps that to help with this issue. They monitor when it starts to get late and will “warm up” your screens from the cold blue to a soft pink, also you can purchase blue screen shields for very little money, here is a link below.
One of the cons to living in the modern world is the fact that most of us live a “wired life”. It’s tough to get through a single day without using some form of technology. And it’s often for the purpose of seeking information, gaining knowledge. We fill our brains up with information all the time. Whether it’s an action-packed TV show or late night news or even a website full of articles to read. It’s called cognitive stimulation and while it’s great for exercising our brains, it’s best done throughout the day, not at night.
We need at least two hours’ prior to bedtime to help our brains soften and wind down from the overload of the day’s events and the new information we learned. But if you’re laying in bed with your digital device, reading all about the latest updates on the election or scouring through science articles, then your brain will be buzzing. So how do you fix this one? Come on, it’s easy. Stop revving up your brain before bed. There are many ways technology affects sleep, but even watching a boring TV show can stimulate it because the response that happens in your body, the neurons firing up, can still keep you up.
4) Unlikely Alarms
So, anyone who owns a cell phone knows that they set an alarm on it. That’s just common sense nowadays. But these aren’t the types of alarms I’m talking about. I’m referring back to the fact I mentioned before; we’re all living wired lives and even in our sleep we’re “connected”. To better paint you a picture, ask yourself if you’ve ever woken up in the middle of the night because your phone pinged to alert you of a new message or update on social media? What about text messages and voice mails? They all create pings and sounds to alert you and our brains are discretely tuned into them.
We don’t realize, but technology has become so commonplace that we simply accept these annoyances as a part of everyday life. But it’s seriously affecting the way we sleep and the quality of rest we incur. So, to remedy this issue, I tried a test for ten days. Before going to bed I turned off all electronic devices. Anything that would produce a sound, ping, or alert. I broke out my old battery operated alarm clock and used that in place of the one I normally used on my phone. And guess what? After an adjustment period of two nights, I began to sleep straight through the night and woke up feeling rested. Coincidence? I think not.
5) White Noise
Whether you believe it or not, electronic devices create a noise. It’s a low hum on a particular frequency and not everyone can pick up on it with the naked ear. But it is there and it affects us regardless. Some call it white noise, but it’s really just the electromagnetic waves (and a bit of the operating system, like in computers). While actual white noise is meant to help you sleep by cutting down on the difference between background noises like city streets and such, the kind of white noise I’m talking about is the opposite. It’s the minute buzzing that all of our devices constantly radiate and it’s like a tick, keeping us awake without us really knowing.
The sound taps into our brains and keeps us on the edge of consciousness, never really allowing us to fall into that deep sleep we actually need. This is called Rem sleep and it’s crucial that we have it in order to properly rest our minds and bodies. There are three main levels of sleep that we go through each night; a light stage where we’re still half awake but slowly falling into slumber. Then there’s stage two where our heart rates slow, our temperature drops and our muscles relax. Then there’s REM. It’s the mother load of sleep stages and without it, we never really rest. How to tackle this issue? Much the same way we’ve been dealing with the others. Either turn off or remove electronic devices from your bedroom before you go to sleep.
This one is a no-brainer. With the rise and increase of technology, so has our addiction to it. We are constantly plugged in. If someone told you ten years ago that you could access the entire web, operate Microsoft programs, watch TV and movies, and read books all from your telephone you’d probably have laughed. But it’s the reality we live in. When we’re in public and our phone dies, we feel a teensy bit lost. Admit it. It’s hard, oh so hard, to let go and get through a single day without the aid of technology. Myself, I spent late hours sitting in bed reading eBooks, playing games, and hanging out on social media. I even caught myself turning off the TV for the night, crawling into bed and then pulling out my phone to check the time and ended up messing around with it for a couple more hours.
So I recommend putting the phone away (somewhere you can’t reach it at night) and just wear a watch and have that by your bedside in case you need to check the time. You can find some of the best military watches over at Authorized boots.
The worst of it are video games, though. Time passes so much faster when we’re engaged online and removed from reality. It’s easy to stay up late, fighting to finish a level or conquering a new game. All of these things affect our sleep schedule, the predetermined settings that we’ve programmed our brains to follow. By staying up a little bit later than normal each night, we unknowingly push back our sleep schedule. Then, on nights where we get the chance to go to bed early, we simply can’t fall asleep until the late hour we’re now used to. So, the solution? Cold turkey. Unless you need your devices for work, just cut them out for an entire week. Nah, that’s just too harsh! But seriously, get a handle on your screen time. Set a limit and cut off time each day.
You know that sleep is vital to your physical and mental health. But, how can you tell whether you’re truly sleeping well? Especially if you work shifts, your sleep probably does not look exactly like other peoples’ sleep. It can be hard to measure your sleep patterns against those of the people around you.
On average, adults should optimally receive between seven and nine hours of sleep each night, but those needs vary individually. For example, some people feel best with eight consecutive hours of sleep, while others do well with six to seven hours at night and daytime napping. Some people feel okay when their sleep schedule changes, while others feel very affected by a new schedule or even one night of insufficient sleep.
Here are some statements about your sleep. If these apply to you, it’s a good sign that your sleep is on track. If you’re a shift worker and you don’t agree with many of these, it could mean that you need to make changes in your behaviors and routines to improve your sleep.
You fall asleep within 15-20 minutes of lying down to sleep.
You regularly sleep a total of seven to nine hours in a 24-hour period.
While in your bed, your sleep is continuous—you don’t have long periods of lying awake when you wish to be sleeping.
You wake up feeling refreshed as if you’ve “filled the tank.”
You feel alerted and are able to be fully productive throughout the waking hours (note, it’s natural for people to feel a dip in alertness during waking hours, but with healthy sleep, alertness returns).
Your partner or family members do not notice any disturbing or out of the ordinary behavior from you while you sleep, such as snoring, pauses in breathing, restlessness, or otherwise nighttime behaviors.
Shift workers who try to sleep during the day often wake up after fewer than seven to nine hours, because of the alerting signals coming from their circadian system. This does not mean they don’t need seven to eight hours of sleep per day—it just means it’s harder to sleep during the day. Over time, this can lead to chronic sleep deprivation.
Most people notice that they naturally experience different levels of sleepiness and alertness throughout the day, but what causes these patterns? Sleep is regulated by two body systems: sleep/wake homeostasis and the circadian biological clock.
When we have been awake for a long period of time, sleep/wake homeostasis tells us that a need for sleep is accumulating and that it is time to sleep. It also helps us maintain enough sleep throughout the night to make up for the hours of being awake. If this restorative process existed alone, it would mean that we would be most alert as our day was starting out and that the longer we were awake, the more we would feel like sleeping. In this way, sleep/wake homeostasis creates a drive that balances sleep and wakefulness.
The circadian rhythm dips and rises at different times of the day, so adults’ strongest sleep drive generally occurs between 2:00-4:00 am and in the afternoon between 1:00-3:00 pm, although there is some variation depending on whether you are a “morning person” or “evening person.” The sleepiness we experience during these circadian dips will be less intense if we have had sufficient sleep, and more intense when we are sleep deprived. The circadian rhythm also causes us to feel more alert at certain points of the day, even if we have been awake for hours and our sleep/wake restorative process would otherwise make us feel more sleepy.
Changes to this circadian rhythm occur during adolescence when most teens experience a sleep phase delay. This shift in teens’ circadian rhythm causes them to naturally feel alerted later at night, making it difficult for them to fall asleep before 11:00 pm. Since most teens have early school start times along with other commitments, this sleep phase delay can make it difficult to get the sleep teens need — an average of 9 1/4 hours, but at least 8 hours. This sleep deprivation can influence the circadian rhythm; for teens the strongest circadian “dips” tend to occur between 3:00-7:00 am and 2:00-5:00 pm, but the morning dip (3:00-7:00 am) can be even longer if teens haven’t had enough sleep, and can even last until 9:00 or 10:00 am.
The circadian biological clock is controlled by a part of the brain called the Suprachiasmatic Nucleus (SCN), a group of cells in the hypothalamus that respond to light and dark signals. From the optic nerve of the eye, light travels to the SCN, signaling the internal clock that it is time to be awake. The SCN signals to other parts of the brain that control hormones, body temperature and other functions that play a role in making us feel sleepy or awake.
In the mornings, with exposure to light, the SCN sends signals to raise body temperature and produce hormones like cortisol. The SCN also responds to light by delaying the release of other hormones like melatonin, which is associated with sleep onset and is produced when the eyes signal to the SCN that it is dark. Melatonin levels rise in the evening and stay elevated throughout the night, promoting sleep.
In teenagers, research has shown that melatonin levels in the blood naturally rise later at night than in most children and adults. Since teens may have difficulty going to bed early to get enough sleep, it can help to keep the lights dim at night as bedtime approaches. It can also help to get into bright light as soon as possible in the morning.
Circadian disruptions such as jet lag put us in conflict with our natural sleep patterns since the shift in time and light cues on the brain force the body to alter its normal pattern to adjust. This is why jet lag can leave travelers feeling poorly and having more difficulty thinking and performing well. But these symptoms can also occur in everyday life when the circadian rhythm is disrupted by keeping long and irregular hours. Because of this, it is important to keep a regular sleep schedule and allow plenty of time for quality sleep, allowing these two vital biological components — the sleep/wake restorative process and the circadian rhythm — to help us perform at our best.
In 1929, an invention that enabled scientists to record brain activity challenged this way of thinking. From recordings known as electroencephalograms (EEGs), researchers could see that sleep was a dynamic behavior, one in which the brain was highly active at times, and not turned off at all. Over time, sleep studies using EEGs and other instruments that measured eye movements and muscle activity would reveal two main types of sleep. These were defined by characteristic electrical patterns in a sleeping person’s brain, as well as the presence or absence of eye movements.
The two main types of sleep are rapid-eye-movement (REM) sleep and non-rapid-eye-movement (NREM) sleep. On an EEG, REM sleep often called “active sleep,” is identifiable by its characteristic low-amplitude (small), high-frequency (fast) waves and alpha rhythm, as well as the eye movements for which it is named. Many sleep experts think that these eye movements are in some way related to dreams. Typically, when people are awakened from REM sleep, they report that they had been dreaming, often extremely vivid and sometimes bizarre dreams. In contrast, people report dreaming far less frequently when awakened from NREM sleep. Interestingly, during REM sleep muscles in the arms and legs are temporarily paralyzed. This is thought to be a neurological barrier that prevents us from “acting out” our dreams.
NREM sleep can be broken down into three distinct stages: N1, N2, and N3. In the progression from stage N1 to N3, brain waves become slower and more synchronized, and the eyes remain still. In stage N3, the deepest stage of NREM, EEGs reveal high-amplitude (large), low-frequency (slow) waves and spindles. This stage is referred to as “deep” or “slow-wave” sleep.
In healthy adults, sleep typically begins with NREM sleep. The pattern of clear rhythmic alpha activity associated with wakefulness gives way to N1, the first stage of sleep, which is defined by a low-voltage, mixed-frequency pattern. The transition from wakefulness to N1 occurs seconds to minutes after the start of the slow eye movements seen when a person first begins to nod off. This first period of N1 typically lasts just one to seven minutes. The second stage, or N2, which is signaled by sleep spindles and/or K-complexes in the EEG recording, comes next and generally lasts 10 to 25 minutes. As N2 sleep progresses, there is a gradual appearance of the high-voltage, slow-wave activity characteristic of N3, the third stage of NREM sleep. This stage, which generally lasts 20 to 40 minutes, is referred to as “slow-wave,” “delta,” or “deep” sleep. As NREM sleep progresses, the brain becomes less responsive to external stimuli, and it becomes increasingly difficult to awaken an individual from sleep.
Following the N3 stage of sleep, a series of body movements usually signals an “ascent” to lighter NREM sleep stages. Typically, a 5- to 10-minute period of N2 precedes the initial REM sleep episode. REM sleep comprises about 20 to 25 percent of total sleep in typical healthy adults.
NREM sleep and REM sleep continue to alternate through the night in a cyclical fashion. Most slow-wave NREM sleep occurs in the first part of the night; REM sleep episodes, the first of which may last only one to five minutes, generally become longer through the night. During a typical night, N3 sleep occupies less time in the second cycle than the first and may disappear altogether from later cycles. The average length of the first NREM-REM sleep cycle is between 70 and 100 minutes; the average length of the second and later cycles is about 90 to 120 minutes. The reason for such a specific cycling pattern of NREM and REM sleep across the night is unknown. Some scientists speculate that specific sequences of NREM and REM sleep optimize both physical and mental recuperation as well as some aspects of memory consolidation that occur during sleep, but this has not been confirmed.
There are three main sleeping positions with variables of each: side, back, and stomach. Sleep specialists recommend sleeping on your side in order to rest more comfortably and decrease the likelihood of interrupted sleep. While there are many variations of sleeping on your side, all of which are beneficial in helping to alleviate insomnia and chronic sleep deprivation, the most comfortable position involves bending the knees slightly upwards towards the chest area. For those with a bad back, consider placing a pillow between your legs to alleviate pressure on your hips and lower back. Sleeping on your side is actually encouraged for those suffering from back or hip pain or pregnant women since this position doesn’t increase pain in these areas.
If you prefer to sleep on your back, be careful as it may actually induce lower back pain and even episodes of apnea which interfere with normal sleep and restfulness. However, if you prefer to sleep on your back, there are a few minor alterations to this position that you can do to help sleep more soundly. Try placing a soft pillow or rolled up towel under your knees to facilitate the natural curve of the spine.
If you like sleeping on your stomach, you’re in for a bit of bad news…sleep professionals don’t recommend sleeping on your stomach as it causes strain on your lower back and possible neck pain. People who sleep on their stomach report increased restlessness caused by frequent tossing and turning in an effort to get comfortable. If you do sleep on your stomach use an extremely soft pillow or none at all so as not to put your neck at an awkward angle. For those with sleep problems, to begin with, it’s best not to sleep on your stomach.
Fetus position – A whopping 41% of participants sleep in this curled-up manner. Women are twice as likely to rest like this and it is listed as the most common position. These sleepers are said to have a tough exterior but are still sensitive and may appear to be shy but warm up quickly.
Log position – If you sleep on your side with both arms down, you are a social, easy-going person who is trusting, sometimes to the point of being gullible. The study showed 15% of people sleep like a log.
Yearner position – A close third is a side-lying position with both arms out in front of the body, with 13% of participants sleeping like this. Learners are noted to be open-minded and still cynical, suspicious, and stubborn about sticking to decisions once they are made.
Soldier position – These sleepers lie on their backs with arms down and kept close to the body. This 8% study is said to be reserved, quiet, without fuss, and hold themselves and others to a high standard. Soldier sleepers have a higher likelihood for snoring due to the flat-back position, which may not cause them to wake up often but may result in a less restful night’s sleep.
Freefall position – Those people who lie on their bellies with arms under or wrapped around a pillow with head turned to the side, makeup 7% of the population studied. Freefallers are brash, outgoing, and are very uncomfortable with criticism.
Starfish position – Sleepers who lie on their backs with arms up near their head or the pillow account for 5% of participants. These people are good listeners, helpful, and are uncomfortable being the center of attention. People who sleep in starfish position are more likely to snore and to suffer from a poor night’s sleep more often.
Light at night is bad for your health, and exposure to blue light emitted by electronics and energy-efficient light bulbs may be especially so.
Until the advent of artificial lighting, the sun was the major source of lighting, and people spent their evenings in (relative) darkness. Now, in much of the world, evenings are illuminated, and we take our easy access to all those lumens pretty much for granted.
But we may be paying a price for basking in all that light. At night, light throws the body’s biological clock—the circadian rhythm—out of whack. Sleep suffers. Worse, research shows that it may contribute to the causation of cancer, diabetes, heart disease, and obesity.
But not all colors of light have the same effect. Blue wavelengths—which are beneficial during daylight hours because they boost attention, reaction times, and mood—seem to be the most disruptive at night. And the proliferation of electronics with screens, as well as energy-efficient lighting, is increasing our exposure to blue wavelengths, especially after sundown.
Daily rhythms influenced by light
Everyone has slightly different circadian rhythms, but the average length is 24 and one-quarter hours. The circadian rhythm of people who stay up late is slightly longer, while the rhythms of earlier birds fall short of 24 hours. Dr. Charles Czeisler of Harvard Medical School showed, in 1981, that daylight keeps a person’s internal clock aligned with the environment.
The health risks of nighttime light
Study after study has linked working the night shift and exposure to light at night to several types of cancer (breast, prostate), diabetes, heart disease, and obesity. It’s not exactly clear why nighttime light exposure seems to be so bad for us. But we do know that exposure to light suppresses the secretion of melatonin, a hormone that influences circadian rhythms, and there’s some experimental evidence (it’s very preliminary) that lower melatonin levels might explain the association with cancer.
A Harvard study shed a little bit of light on the possible connection to diabetes and possibly obesity. The researchers put 10 people on a schedule that gradually shifted the timing of their circadian rhythms. Their blood sugar levels increased, throwing them into a prediabetic state, and levels of leptin, a hormone that leaves people feeling full after a meal, went down.
Even dim light can interfere with a person’s circadian rhythm and melatonin secretion. A mere eight lux—a level of brightness exceeded by most table lamps and about twice that of a night light—has an effect, notes Stephen Lockley, a Harvard sleep researcher. Light at night is part of the reason so many people don’t get enough sleep, says Lockley, and researchers have linked short sleep to increased risk for depression, as well as diabetes and cardiovascular problems.
The power of the blues
While the light of any kind can suppress the secretion of melatonin, blue light does so more powerfully. Harvard researchers and their colleagues conducted an experiment comparing the effects of 6.5 hours of exposure to blue light to exposure to green light of comparable brightness. The blue light suppressed melatonin for about twice as long as the green light and shifted circadian rhythms by twice as much (3 hours vs. 1.5 hours).
In another study of blue light, researchers at the University of Toronto compared the melatonin levels of people exposed to bright indoor light who were wearing blue-light–blocking goggles to people exposed to regular dim light without wearing goggles. The fact that the levels of the hormone were about the same in the two groups strengthens the hypothesis that blue light is a potent suppressor of melatonin. It also suggests that shift workers and night owls could perhaps protect themselves if they wore eyewear that blocks blue light. Inexpensive sunglasses with orange-tinted lenses block blue light, but they also block other colors, so they’re not suitable for use indoors at night. Glasses that block out only blue light can cost up to $80.
If blue light does have adverse health effects, then environmental concerns and the quest for energy-efficient lighting could be at odds with personal health. Those curlicue compact fluorescent light bulbs and LED lights are much more energy-efficient than the old-fashioned incandescent light bulbs we grew up with. But they also tend to produce more blue light.
The physics of fluorescent lights can’t be changed, but coatings inside the bulbs can be so they produce a warmer, less blue light. LED lights are more efficient than fluorescent lights, but they also produce a fair amount of light in the blue spectrum. Richard Hansler, a light researcher at John Carroll University in Cleveland, notes that ordinary incandescent lights also produce some blue light, although less than most fluorescent light bulbs.
What you can do
Use dim red lights for night lights. Red light has the least power to shift circadian rhythm and suppress melatonin.
Avoid looking at bright screens beginning two to three hours before bed.
If you work a night shift or use a lot of electronic devices at night, consider wearing blue-blocking glasses.
Expose yourself to lots of bright light during the day, which will boost your ability to sleep at night, as well as your mood and alertness during daylight.
What Happens in Your Body When You’re Sleep Deprived?
Lack of sleep has many ramifications, from minor to major, depending on your accumulated sleep debt. Short term, lack of sleep tends to have an immediate effect on your mental and emotional states.
Over the long term, poor sleep can contribute to a whole host of chronic health problems, from obesity and diabetes to immune problems and an increased risk for cancer. Plus it raises your risk of accidents and occupational errors.
Unfortunately, few are those who sleep well on a regular basis. Part of the problem is our propensity for using artificial lighting and electronics at night, in combination with getting insufficient exposure to full, bright, and natural sunlight during the day.
This disconnect from the natural cycles of day and night, activity and sleep, can turn into a chronic problem where you’re constantly struggling to sleep well.
Fortunately, the remedy is simple, and if you follow the recommendations at the end of this article, chances are you’ll be able to re-establish a healthy sleep pattern, without which you simply cannot be optimally healthy — even if you do everything else right.
A Single Night Without Sleep Can Have Severe Implications
As shown in the video above, going just one night without proper sleep starts to impair your physical movements and mental focus, comparable to having a blood alcohol level of 0.10 percent.
In essence, if you haven’t slept, your level of impairment is on par with someone who’s drunk.
According to researchers, 24 hours’ worth of sleeplessness breaks down cognitive faculties to such a degree that you’ll be 4.5 times more likely to sign a false confession.
Overall, you become more susceptible to “suggested” memories and start having trouble discerning the true source of your memories. For example, you might confuse something you read somewhere with a first-hand experience. According to the authors of this study:
“We propose that sleep deprivation sets the stage for a false confession by impairing complex decision-making abilities — specifically, the ability to anticipate risks and consequences, inhibit behavioral impulses, and resist suggestive influences.”
Lack of Sleep Linked to Internet Surfing and Poor Grades
Other research has linked lack of sleep to more extended internet usage, such as browsing through Facebook rather than studying or working. The reason for this is again related to impaired cognition and the inability to focus, making you more prone to distraction.
Not surprisingly, academic performance also suffers. In one recent study, the less sleep high school students reported getting, the lower their average grades were.
How Sleep Influences and Regulates Emotional Perception
Sleeping well is also important for maintaining emotional balance. Fatigue compromises your brain’s ability to regulate emotions, making you more prone to crankiness, anxiety, and unwarranted emotional outbursts.
Recent research also shows that when you haven’t slept well, you’re more apt to overreact to neutral events; you may feel provoked when no provocation actually exists, and you may lose your ability to sort out the unimportant from the important, which can result in bias and poor judgment.
Reporting on this research, in which participants were kept awake for one whole night before taking a series of image tests to gauge emotional reactions and concentration levels, Medical News Today writes:
“… Eti Ben-Simon, who conducted the experiment, believes that sleep deprivation may universally impair judgment, but it is more likely that a lack of sleep causes neutral images to provoke an emotional response.
The second test examined concentration levels. Participants inside an fMRI scanner had to complete a task that demanded their attention to press a key or button while ignoring distracting background pictures with emotional or neutral content …
After only one night without sleep, participants were distracted by every single image (neutral and emotional), while well-rested participants only found the emotional images distracting.
The effect was indicated by activity change, or what Prof. Hendler calls ‘a change in the emotional specificity’ of the amygdala … a major limbic node responsible for emotional processing in the brain.”
What Happens in Your Body After Two or More Sleepless Nights?
After 48 hours of no sleep, your oxygen intake is lessened and anaerobic power is impaired, which affects your athletic potential. You may also lose coordination, and start to forget words when speaking. It’s all downhill from there.
After the 72 hour mark of no sleep, concentration takes a major hit, and emotional agitation and heart rate increases. Your chances of falling asleep during the day increase and along with it, your risk of having an accident.
In 2013, drowsy drivers caused 72,000 car accidents in which 800 Americans were killed, and 44,000 were injured. Your problem-solving skills dwindle with each passing sleepless night, and paranoia can become a problem.
In some cases, hallucinations and sleep deprivation psychosis can set in — a condition in which you can no longer interpret reality. Recent research suggests psychosis can occur after as little as 24 hours without sleep, effectively mimicking symptoms observed in those with schizophrenia.
Sleep Deprivation Decreases Your Immune Function
Research published in the journal Sleep reports that sleep deprivation has the same effect on your immune system as physical stress.
The researchers measured the white blood cell counts in 15 people who stayed awake for 29 hours straight and found that blood cell counts increased during the sleep deprivation phase. This is the same type of response you typically see when you’re sick or stressed.
In a nutshell, whether you’re physically stressed, sick, or sleep-deprived, your immune system becomes hyperactive and starts producing white blood cells — your body’s first line of defense against foreign invaders like infectious agents. Elevated levels of white blood cells are typically a sign of disease. So your body reacts to sleep deprivation in much the same way it reacts to illness.
Other study findings suggest that deep sleep plays a very special role in strengthening immunological memories of previously encountered pathogens in a way similar to psychological long-term memory retention. When you’re well rested, your immune system is able to mount a much faster and more effective response when an antigen is encountered a second time.
When you’re sleep-deprived, your body loses much of this rapid response ability. Unfortunately, sleep is one of the most overlooked factors of optimal health in general and immune function in particular.
Sleeping Poorly Raises Your Risk of Type 2 Diabetes
A number of studies have demonstrated that lack of sleep can play a significant role in insulin resistance and type 2 diabetes. In earlier research, women who slept five hours or less every night were 34 percent more likely to develop diabetes symptoms than women who slept for seven or eight hours each night.
According to research published in the Annals of Internal Medicine, after four nights of sleep deprivation (sleep time was only 4.5 hours per night), study participants’ insulin sensitivity was 16 percent lower, while their fat cells’ insulin sensitivity was 30 percent lower, and rivaled levels seen in those with diabetes or obesity.
Senior author Matthew Brady, Ph.D., an associate professor of Medicine at the University of Chicago, noted that: “This is the equivalent of metabolically aging someone 10 to 20 years just from four nights of partial sleep restriction. Fat cells need sleep, and when they don’t get enough sleep, they become metabolically groggy.”
Similarly, researchers warn that teenage boys who get too little slow-wave sleep are at increased risk of developing type 2 diabetes. Slow-wave sleep is a sleep stage associated with reduced levels of cortisol (a stress hormone) and reduced inflammation. As reported by MedicineNet.com:
“Boys who lost a greater amount of slow-wave sleep between childhood and the teen years had a higher risk of developing insulin resistance than those whose slow-wave sleep totals remained fairly stable over the years …
‘On a night following sleep deprivation, we’ll have significantly more slow-wave sleep to compensate for the loss,’ study author Jordan Gaines … said … ‘We also know that we lose slow-wave sleep most rapidly during early adolescence. Given the restorative role of slow-wave sleep, we weren’t surprised to find that metabolic and cognitive [mental] processes were affected during this developmental period.’”
The Many Health Hazards of Sleep Deprivation
Aside from directly impacting your immune function, another explanation for why poor sleep can have such varied detrimental effects on your health is that your circadian system “drives” the rhythms of biological activity at the cellular level. We’ve really only begun to uncover the biological processes that take place during sleep.
For example, during sleep, your brain cells shrink by about 60 percent, which allows for more efficient waste removal. This nightly detoxification of your brain appears to be very important for the prevention of dementia and Alzheimer’s disease. Sleep is also intricately tied to important hormone levels, including melatonin, the production of which is disturbed by a lack of sleep.
This is extremely problematic, as melatonin inhibits the proliferation of a wide range of cancer cell types, as well as triggers cancer cell apoptosis (self-destruction).
Courtesy of Dr. Weil on Healthy Aging, Your Online Guide to the Anti-Inflammatory Diet.
Insomnia is a relatively common sleeping disorder, affecting about one-third of the adult population worldwide. Around 10 to 20 percent of adults with insomnia experience severe sleeplessness. Insomnia is more common in women, but the quality of sleep often decreases as we age, equally in both women and men. Although so-called insomnia cures are promoted widely, there are no guaranteed insomnia cures. There is, however, much that can be done to improve quality and duration of sleep.
In addition to having problems falling asleep at night, many people with insomnia may feel sleepy during the day, fall asleep during meetings or when they are watching a movie, have problems concentrating and remembering things, and feel irritable. Insomnia can also be marked by waking up frequently during the night and having difficulty falling back to sleep; by waking up too early in the morning; and by feeling unrefreshed following sleep.
During sleep, the body produces many important hormones and neurotransmitters, such as human growth hormone (HGH) and serotonin. Researchers are still exploring the long-term health implications of poor sleep, but immune function, memory, mental function, and mood can all be affected.
There are three classifications of insomnia:
1. Transient or short-term insomnia, which occurs infrequently (generally less than once a week).
2. Intermittent insomnia, which comes and goes, usually without a pattern.
3. Chronic insomnia, which is an ongoing problem that occurs most nights and lasts at least a month.
Causes and Symptoms
Many factors can contribute to insomnia, including stress. Others include:
Exposure to extreme temperature fluctuations or environmental noise
Disruption in sleep/wake patterns due to jet lag, work schedules, or other reasons
Side effects of medications
A change in the surrounding environment
Premenstrual syndrome, menstruation, pregnancy or menopause
For those suffering from chronic insomnia, the causes are usually more complex and result from a combination of factors, which can include:
Depression (the most common cause)
Restless leg syndrome
In addition, there may be some behavioral reasons for chronic insomnia:
Anxiety about not being able to sleep
Drinking alcohol before bedtime
Consuming excessive amounts of caffeine
Smoking cigarettes before bedtime
Excessive napping in the afternoon or evening
Continually disrupted sleep/wake schedule possibly from work schedules or nighttime activities
Recommended Lifestyle Changes for Insomnia Treatment
The following are some of the best possible insomnia remedies:
Establish a consistent bedtime routine. This is one of the most important factors in insomnia treatment and maintaining good sleeping habits. Routines may include taking a warm bath or a relaxing walk in the evening or practicing meditation/relaxation exercises as part of your regular nighttime routine.
Try to go to bed at the same time every night, and get up at the same time each morning. This includes weekends.
Get plenty of exercise during the day. Studies have shown that people who are physically active sleep better than those who are sedentary. The more energy you expend during the day, the sleepier you will feel at bedtime. Just be sure not to engage in vigorous exercise too close to bedtime as that can make it more difficult to fall asleep.
Reduce your intake of caffeine, particularly in the evening.
Avoid stimulants like caffeine and limit alcohol. Both, even when consumed early in the day, can affect sleep and inhibit insomnia treatment.
Use your bed only for sleeping and sex. Don’t use it to do work or watch TV.
Avoid large meals late in the evening.
If you can’t fall asleep within half an hour of going to bed, get up and read or do something calming until you feel sleepy.
Learn and use a relaxation technique regularly. Breathing exercises, meditation, and yoga are not insomnia cures but do lead to a state conducive to sleep.
Use “white noise” devices to block out the surrounding environmental noise.
Take a hot bath before bedtime. Try a few drops of relaxing oil of lavender in the water.
Short naps are good. Try to get into the habit of napping for insomnia treatment: ten to twenty minutes in the afternoon, preferably lying down in a darkened room.
Spend some time outdoors as often as you can to get exposure to bright, natural light. If you are concerned about harmful effects of solar radiation, do it before ten in the morning or after three in the afternoon or use sunscreen.
Try to give yourself some time – up to an hour – in dim light before you go to sleep at night. Lower the lighting in your house and bedroom and if other members of the household object, wear sunglasses.
The two best natural sleep aids are valerian and melatonin. Valerian is a sedative herb, used for centuries. You can find standardized extracts in health food stores and pharmacies. Take one to two capsules a half hour before bedtime. Melatonin is a hormone that regulates the wake/sleep cycle and other daily biorhythms. Try sublingual tablets (to be placed under the tongue and allowed to dissolve); take 2.5 mg at bedtime as an occasional dose, making sure that your bedroom is completely dark. A much lower dose, 0.25 to 0.3 mg, is more effective for regular use.
Don’t obsess about not sleeping. Not surprisingly, studies have shown that individuals who worry about falling asleep have greater trouble dropping off. It may help to remind yourself that while sleeplessness is troublesome, it isn’t life-threatening and there are insomnia remedies.
Top 20 Ways to Fall Asleep Fast! Contribution of Dr. AXE
A too-warm room makes you sweaty, while super cold temps leave you shivering. Opt for a range between 60 and 73 degrees F. A slightly chilly temperature helps decrease your body’s internal thermometer, initiating sleepiness and ensuring you stay comfortable throughout the night.
2. Set the mood.
Dim the lights at least 30 minutes before bedtime. Turn off extra noises, lights, and distractions. Turn on a fan, white noise machine, calming instrumental music or use earplugs to adjust your environment to be the most comfortable to you. Try to make this a routine to tell your body it’s time to sleep and help it ease into a peaceful night’s rest.
3. Use essential oils.
Incorporating essential oils, or aromatherapy, into your nightly routine is a safe, natural and therapeutic way to encourage your body to wind down. I especially love using lavender essential oil and roman chamomile oil to get me in a drowsy mood on those nights I can’t sleep.
I recommend diluting the pure oil with a carrier oil like almond or coconut oils and then spritzing on your pillow or rubbing on your neck. Or add just a few drops to an essential oils diffuser to fill the room with a relaxing scent. Learn more about the power of essential oils and diluting them in my essential oils guide.
4. Unwind your mind.
Settle into bed with a good novel or a spiritual growth book a half hour or so before bedtime. This practice gives your body a chance to unwind instead of forcing it to try and head straight to sleep. But steer clear of thrillers or other brain-jarring reads — you want to lull yourself to bed, not stay awake with a page turner!
5. Skip late night sugar and simple carbs.
Avoid eating sugary sweets, chocolate, simple carbs, juice or high-glycemic fruit just before bed, as it can spike blood sugar, boost your energy and you can wake up feeling hungry. Instead, try a little bit of protein with vegetables or a few complex carbohydrates with protein, which can boost melatonin and help you fall asleep fast!
Some people can tolerate some fruit before bed, but make your snack with a combination of melatonin-forming foods and protein so you don’t wake up in the middle of the night. Some good bedtime snacks are:
half a banana with almond butter on a slice of sprouted grain bread
hummus with carrots, cucumber or celery
apple chips and sunflower butter
a small handful of cashews, 1/4 cup dried fruit with some seed-based crackers
6. Keep electronics out of bed.
Watching television in bed and answering late-night work emails trick your brain into thinking that your bed is just another spot to get things done and not the place to settle down after a long day. Watch your evening programs in the living room, and keep that space sacred by eliminating electronics.
7. Maintain a regular sleep schedule.
Keep your circadian rhythm in check by adhering to a regular sleep schedule as much as possible — yes, even on weekends! As your body becomes used to getting into bed and waking up at the same hours, you’ll find it becomes easier to fall asleep and wake up naturally. Aim for an average of eight hours of quality sleep a night.
8. Limit caffeine after 12 p.m.
Did you know caffeine’s effects can last up to 12 hours? If you can’t sleep at night, your mid-afternoon cup of joe might be to blame. Try an alternative, caffeine-free drink for a daytime jolt instead. I love this Cilantro Ginger Smoothie. Filled with refreshing cucumber and ginger, it’ll give you a boost of energy without the sleep-depriving effects of caffeine.
9. Work out in the morning.
That rush of endorphins you feel after a solid workout is awesome — until it’s the reason you can’t sleep at night. Try shifting your workout schedule to the mornings. You’ll feel great having completed your exercise session bright and early, and it’ll be easier to unwind at night.
10. Journal before bed.
Oftentimes, it’s our own thoughts preventing us from falling asleep. Instead of running through situations or problems in your mind after lights out, try journaling before bed. It’s a therapeutic way to address what might be troubling you and chronicle your day before drifting to sleep.
11. Eat melatonin foods and melatonin-producing foods.
Melatonin is one of the major keys to a natural, healthy sleep cycle. So eating a combination of certain fruits and carbohydrates that support melatonin or contain tryptophan, which contributes to melatonin production, will help you sleep and stay asleep.
I don’t recommend having a heavy meal right before bed or eating a large amount of sugary fruits but include these items during your dinner or an hour before bed as an evening snack, to increase your melatonin production and ensure a sound sleep.
“Foods that contain tryptophan can also be eaten in the evening as this help induce production of serotonin, which is required to make melatonin”
Grass-fed dairy products
Fish, chicken, turkey
Beans and pulses
Rice (black, brown or red rice are the best)
NOTE: Most people notice a better sleep when they combine 15-20 grams of carbohydrates in their evening snacks; however, some people do better without carbohydrates later at night. So, listen to your body. If snacking late doesn’t sound good, then just incorporate these foods into your dinner.
12. Add magnesium food or supplements.
A magnesium deficiency can lead to sleepless nights. While there are plenty of magnesium-rich foods you can eat naturally, adding a supplement can help jump-start your levels and help you sleep better. In fact, one study in the Journal of Research in Medical Sciences found that magnesium supplements improved insomnia and sleep efficiency. Opt for 500 milligrams daily.
13. Don’t count sheep.
If you find yourself having trouble going to sleep for over 20 minutes, and you still feel restless, don’t just lay there trying to force yourself to sleep. It’s better to get up and do something else for a few minutes, rather than lay there worrying about the clock. Again, avoid technology, watching TV or doing any work, but try reading a book, journaling or any lower light activity.
14. Get some sunshine.
Starting your day with natural light exposure helps reset your biological clock. It also balances your body’s melatonin and cortisol levels. Try going for an early morning walk or leaving the office during your lunch hour to get your dose of sunshine.
15. Relax with a detox bath.
Instead of taking a rushed shower, try a Detox Bath instead. It’ll help relieve your body of toxins, release the power of essential oils, and soothe both your body and brain. The lavender bath is my favorite to bring the body into balance and help it feel relaxed.
16. Sip on chamomile tea
If you’re the type who likes curling up with a warm beverage after dinner, cozy up to a mug of chamomile. Not only can sipping on a warm drink before bed makes you feel drowsier, the naturally caffeine-free tea has a calming effect on the body.
17. Meditate with breathing,
Take several deep breaths, and let it all out. Let your thoughts rest, and focus on relaxing each part of your body. Then spend a few minutes reflecting on what you’re thankful for, praying or just spending some time alone with your thoughts. Always dwell on the positive parts of your day and the bright things you have to look forward to, as it can have a powerful effect on easing your mind into a restful state.
18. Use natural sleep supplements.
If you find yourself facing a chronic lack of sleep, consider natural sleep supplements like valerian, passion flower and melatonin. Often, these are available in a tea or in supplement tablets. These can get you over the hump when you’ve had several sleepless nights and help your body get some much-needed rest. But these should be used for a limited time only — if you find that minimal sleep has become the norm over several weeks or months, consult your doctor.
19. Engage in full-body exercise.
Working larger muscle groups during the day, like your legs or all-over body workouts helps physically exhaust your body, making it easier to fall asleep. I also love burst training; these short but intense exercises really wear you out. You’ll sleep like a baby!
20. Invest in a good mattress.
All these strategies are null and void if you’re sleeping on an uncomfortable mattress! Your health depends on getting a good night’s rest, so you want to be sure your mattress is up for the challenge. Check out my tips to choose the right mattress to ensure great sleep every night.
Sleep is one of the most undervalued essential practices in modern society.In 1910, an average night’s sleep was 9 hours. By 1975, it was down to 7.5 hours. From 2000 to 2002, polls found that it had fallen to 6.9 hours. Today, many people average just 5-6 hours of sleep per night.
At the same time, obesity rates have doubled! Sleep and the neuroendocrine system are intricately entwined. Chronic lack of sleep is thought to be linked to diabetes, hypertension, obesity and memory loss. Lack of sleep increases blood pressure and the risk of heart disease.
A recent study by the University of Chicago found that cutting sleep from 8 hours to 4 hours a night for less than one week produced physiological changes that resembled the effects of advanced aging and early diabetes.
Those changes happened in less than one week!
The study’s participants took 40% longer to regulate their blood-sugar levels after eating and their ability to secrete insulin and respond to it decreased by 30%.
Lack of sleep affects the secretion of thyroid-stimulating hormone and increased levels of the “stress hormone,” cortisol.
The study found that recovery occurred and above-average functioning occurred when the subjects slept more than 8 hours a night.
So how does sleep affect weight?
Sleep affects the release of hormones by the hypothalamic-pituitary axes (HPA) and the autonomic nervous system (ANS). Sleep triggers or inhibits the production or release of various hormones.
Growth hormone is affected by sleep. You can work out for hours, but if you don’t get enough sleep your body is not going to turn fat into muscle.
Lack of sleep raises the level of cortisol which triggers the fight-or-flight response. During stress, our body shuts down normal maintenance. It activates fat storage and releases lots of sugar (for instant energy) into the bloodstream. It depletes the body of nutrients and triggers cravings for simple carbohydrates and sugar. Chronic stress promotes insulin resistance.
Leptin and ghrelin are two very important appetite-controlling hormones that are linked to sleep. Leptin suppresses appetite and ghrelin increases it. When people are subjected to sleep loss, leptin levels fall and ghrelin levels rise. Even when they received plenty of nutrition, people that didn’t get adequate sleep were compelled to eat more. Because leptin levels were low, their brains just didn’t get the message that they were satiated—instead, they just kept getting the message: “Hungry! Eat!” When deprived of sleep, study participant’s desire for high-carbohydrate and calorie-dense foods increased by 45%.
A joint study conducted by Stanford University and the University of Wisconsin measured leptin and ghrelin levels, body fat and sleep amounts in 1000 people. They found that those who slept less than 8 hours a night had low leptin levels, high ghrelin levels and higher levels of body fat. The participants that slept the fewest hours a night weighed the most.
snoozing alarm clock Another study, presented at the 2006 American Thoracic Society International Conference, came up with some confounding information. 70,000 middle-aged women were studied for 16 years.
The study found that:
Women who sleep 5 hours or less weigh more than those that sleep 7 hours.
Women who sleep 5 hours per night are 32% more likely to experience the weight gain of 33 pounds or more and 15% more likely to become obese than those that sleep 7 hours.
Women that sleep 6 hours a night are 12% more likely to gain 33 pounds or more and 6% more likely to become obese than those that sleep 7 hours.
What was confounding in this particular study is the fact that the women that slept less did not eat more.
“Prior studies have shown that after just a few days of sleep restriction, the hormones that control appetite cause people to become hungrier, so we thought that women who slept less might eat more,” says the study’s leader, Sanjay Patel. “But, in fact, they ate less. That suggests that appetite and diet are not accounting for the weight gain in women who sleep less.”
This kit features 1x Blue Light screen protectors compatible with the Apple MacBook Air 13″ (2013) along with a set of instructions, installation squeegee, microfiber cleaning cloth and the iLLumiShield lifetime warranty.
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