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05/09/2023

SLEEP || life benefit of sleeping and things that can help you sleep better

Written by
Chinagozi favour
Fact-checked by
The Editors of Encyclopaedia Sino Syno
Last Updated: Aug 28, 2023 • Article History
Sleep

Getting quality sleep is an important component of overall health. Although the exact reasons humans need to sleep remain unknown, sleep experts agree there are numerous benefits to consistently getting a full night’s rest. Most adults should get between seven and nine hours of sleep each night. While sleeping, the body performs a number of repairing and maintaining processes that affect nearly every part of the body. As a result, a good night’s sleep, or a lack of sleep, can impact the body both mentally and physically

*Here are some benefits of getting enough sleep:*

1. I'mmproved Mood: Sleep restores the body and improves energy levels, so waking up well-rested can have a positive impact on an individual’s mood. In contrast, people who get inadequate sleep are at higher risk of experiencing mental distress. A chronic lack of sleep can lead to anxiety, depression, and irritability

2. Healthy Heart: Quality sleep promotes cardiac health. During sleep, heart rate slows down, and blood pressure decreases. This means that during sleep, the heart and vascular system are able to rest. However, insufficient sleep is a risk factor for unwanted cardiovascular events. Lack of sleep causes blood pressure to remain high for an extended period of time, increasing the risk of heart disease, heart attack, and heart failure

3. Regulated Blood Sugar: Sleep impacts the body’s relationship with the hormone insulin, which helps blood sugar, or glucose, enter the body’s cells. The cells then use glucose as energy. Sleeping seven hours or more each night helps ensure blood sugar is regulated in the body. Adults who get less than seven hours of sleep at night are at increased risk for Type 2 diabetes

4. Improved Mental Function: Sleep is believed to help with memory and cognitive thinking. Brain plasticity theory posits that sleep is necessary so the brain can grow, reorganize, restructure, and make new neural connections. These connections in the brain help individuals learn new information and form memories during sleep. In other words, a good night’s sleep can lead to better problem-solving and decision-making skills

5. Maximized Athletic Performance: Good sleep can maximize athletic performance by improving reaction time, speed, accuracy, and mental well-being

6. Reduced Inflammation: Poor sleep has been linked to long-term inflammation of the digestive tract which can lead to inflammatory bowel disease

7. Weight Management: Getting enough quality sleep may help prevent weight gain by regulating hormones that affect appetite .

8. Reduced Stress: Sleep helps regulate cortisol levels in the body which is a hormone that regulates stress .

9. Most importantly, getting enough quality sleep is essential for overall health and well-being.

*Here are some natural remedies that can help you sleep betterer:*

1. Melatonin: Melatonin is a naturally occurring hormone that helps regulate the sleep-wake cycle in the brain. Research suggests that melatonin supplements may help improve sleep quality and morning alertness in older adults with insomnia However, it’s important to talk with a healthcare provider before taking melatonin supplements as they can interact with some types of medicine.

2. Valerian root: Valerian root is thought to affect levels of gamma-aminobutyric acid (GABA), a calming chemical in the brain. Studies have found no difference between people taking valerian and those taking a placebo, but some people in the studies anecdotally reported that their sleep quality improved with valerian

3. Kava: Kava is sometimes recommended for anxiety-related insomnia. One small study showed relief of insomnia after 14 days, but the “quality of sleep” questionnaire was very subjective and even people taking a placebo reported significant improvements in sleep . Keep in mind that the FDA has advised consumers about the potential risk of severe liver injury from using supplements containing kava.

4. Chamomile: Chamomile is traditionally used to reduce muscle tension and anxiety, which in theory may help induce sleep. However, clinical trials have not shown this herb is helpful for insomnia

5. Lavender: Lavender is commonly used as an aromatherapy oil to promote relaxation and improve sleep quality. Some studies suggest that lavender may help improve sleep quality in people with mild insomnia .

6. Magnesium: Magnesium is a mineral that plays a role in muscle relaxation and can help reduce stress and anxiety. Some studies suggest that magnesium supplements may help improve sleep quality in people with insomnia .

It’s important to note that natural remedies are not regulated by the FDA and may interact with other medications you’re taking. It’s always best to talk with your healthcare provider before starting any new supplements or remedies.
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05/09/2023

For your daily healthy living, consider these things

HEALTHY EATING || things to consider while planning a meal

Written by
Chinagozi favour
Fact-checked by
The Editors of Encyclopaedia Sino Syno
Last Updated: Aug 28, 2023 • Article History
HEALTHY EATING HABITS

Healthy eating is an essential component of overall health and well-being. A healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood .

Here are some tips for healthy eating:

1. Eat a variety of foods: Eating a variety of foods can help ensure that you get all the nutrients your body needs. A healthy diet should include fruits, vegetables, whole grains, lean proteins, and healthy fats.

2. Limit processed foods: Processed foods are often high in calories, sugar, and unhealthy fats. They also tend to be low in nutrients. Limiting processed foods can help you maintain a healthy weight and reduce your risk of chronic diseases.

3. Drink plenty of water: Drinking plenty of water is essential for good health. Water helps regulate body temperature, transport nutrients throughout the body, and remove waste products from the body.

4. Reduce salt intake: Consuming too much salt can lead to high blood pressure, which is a risk factor for heart disease and stroke. Reducing salt intake can help lower blood pressure and reduce the risk of these diseases.

5. Limit alcohol consumption: Drinking too much alcohol can have negative effects on your health. It can increase your risk of liver disease, cancer, and other chronic diseases. Limiting alcohol consumption can help reduce these risks.

6. Get enough fiber: Fiber is important for digestive health and can help reduce the risk of chronic diseases such as heart disease and diabetes. Good sources of fiber include fruits, vegetables, whole grains, nuts, and seeds.

7. Watch portion sizes: Eating too much food can lead to weight gain and other health problems. Watching portion sizes can help you maintain a healthy weight and reduce your risk of chronic diseases.

8. Cook at home: Cooking at home allows you to control the ingredients in your meals and can help you make healthier choices. It can also be a fun way to try new recipes and spend time with family and friends.

Remember that small changes can make a big difference when it comes to healthy eatoffers.bits.

Eating a balanced diet on a budget can be challenging, but it is possible. Here are some tips to help you eat healthy without breaking the bank:

1. Plan your meals: Planning your meals ahead of time can help you save money and reduce food waste. Make a list of the foods you need for the week and stick to it when you go grocery shopping. This will help you avoid impulse purchases and ensure that you have everything you need to prepare healthy meals.

2. Buy in bulk: Buying in bulk can be a great way to save money on healthy foods. Look for deals on whole grains, beans, nuts, and seeds. These foods are nutrient-dense and can be used in a variety of recipes.

3. Shop seasonally: Buying fruits and vegetables that are in season can help you save money. These foods are often less expensive than out-of-season produce and taste better too.

4. Cook at home: Cooking at home is generally less expensive than eating out. You can control the ingredients in your meals and make healthier choices. Try to cook large batches of food that can be used for multiple meals throughout the week.

5. Limit processed foods: Processed foods are often high in calories, sugar, and unhealthy fats. They also tend to be low in nutrients. Limiting processed foods can help you maintain a healthy weight and reduce your risk of chronic diseases.

6. Use coupons: Coupons can help you save money on healthy foods. Look for coupons in your local newspaper or online. You can also sign up for email newsletters from your favorite grocery stores to receive coupons and special offers

7. Buy store brands: Store brands are often less expensive than name-brand products but are just as nutritious. Look for store-brand versions of your favorite healthy foods to save money.

8. Buy frozen produce: Frozen fruits and vegetables are often less expensive than fresh produce and are just as nutritious. They are also convenient because they can be stored for long periods of time.

Small changes can make a big difference when it comes to eating a balanced diet on a budget.
Please like, comment and share thanks
Everyone

05/09/2023

HEALTHY EATING || things to consider while planning a meal

Written by
Chinagozi favour
Fact-checked by
The Editors of Encyclopaedia Sino Syno
Last Updated: Aug 28, 2023 • Article History
HEALTHY EATING HABITS

Healthy eating is an essential component of overall health and well-being. A healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood .

Here are some tips for healthy eating:

1. Eat a variety of foods: Eating a variety of foods can help ensure that you get all the nutrients your body needs. A healthy diet should include fruits, vegetables, whole grains, lean proteins, and healthy fats.

2. Limit processed foods: Processed foods are often high in calories, sugar, and unhealthy fats. They also tend to be low in nutrients. Limiting processed foods can help you maintain a healthy weight and reduce your risk of chronic diseases.

3. Drink plenty of water: Drinking plenty of water is essential for good health. Water helps regulate body temperature, transport nutrients throughout the body, and remove waste products from the body.

4. Reduce salt intake: Consuming too much salt can lead to high blood pressure, which is a risk factor for heart disease and stroke. Reducing salt intake can help lower blood pressure and reduce the risk of these diseases.

5. Limit alcohol consumption: Drinking too much alcohol can have negative effects on your health. It can increase your risk of liver disease, cancer, and other chronic diseases. Limiting alcohol consumption can help reduce these risks.

6. Get enough fiber: Fiber is important for digestive health and can help reduce the risk of chronic diseases such as heart disease and diabetes. Good sources of fiber include fruits, vegetables, whole grains, nuts, and seeds.

7. Watch portion sizes: Eating too much food can lead to weight gain and other health problems. Watching portion sizes can help you maintain a healthy weight and reduce your risk of chronic diseases.

8. Cook at home: Cooking at home allows you to control the ingredients in your meals and can help you make healthier choices. It can also be a fun way to try new recipes and spend time with family and friends.

Remember that small changes can make a big difference when it comes to healthy eatoffers.bits.

Eating a balanced diet on a budget can be challenging, but it is possible. Here are some tips to help you eat healthy without breaking the bank:

1. Plan your meals: Planning your meals ahead of time can help you save money and reduce food waste. Make a list of the foods you need for the week and stick to it when you go grocery shopping. This will help you avoid impulse purchases and ensure that you have everything you need to prepare healthy meals.

2. Buy in bulk: Buying in bulk can be a great way to save money on healthy foods. Look for deals on whole grains, beans, nuts, and seeds. These foods are nutrient-dense and can be used in a variety of recipes.

3. Shop seasonally: Buying fruits and vegetables that are in season can help you save money. These foods are often less expensive than out-of-season produce and taste better too.

4. Cook at home: Cooking at home is generally less expensive than eating out. You can control the ingredients in your meals and make healthier choices. Try to cook large batches of food that can be used for multiple meals throughout the week.

5. Limit processed foods: Processed foods are often high in calories, sugar, and unhealthy fats. They also tend to be low in nutrients. Limiting processed foods can help you maintain a healthy weight and reduce your risk of chronic diseases.

6. Use coupons: Coupons can help you save money on healthy foods. Look for coupons in your local newspaper or online. You can also sign up for email newsletters from your favorite grocery stores to receive coupons and special offers

7. Buy store brands: Store brands are often less expensive than name-brand products but are just as nutritious. Look for store-brand versions of your favorite healthy foods to save money.

8. Buy frozen produce: Frozen fruits and vegetables are often less expensive than fresh produce and are just as nutritious. They are also convenient because they can be stored for long periods of time.

Small changes can make a big difference when it comes to eating a balanced diet on a budget.
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04/09/2023

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