Sleep Deprived

I admit, the most hours of sleep I get regularly is less than six hours. Worst day pa nga three or four hours only. Normal should be at least seven or eight. I really should work on my sleeping pattern or else I'll forever suffer the side effects of sleep deprivation. Weight Gain, mood swings, higher stress levels are just some of them. Sigh.

I read this article this morning, thus this post; I promise. I would really work on this sooner.

~*~

The 10 Weirdest Side Effects of Sleep Deprivation 
By Jane Bianchi

Be honest: How many hours did you sleep last night? If you're like 35% of Americans, then you probably got fewer than seven hours-in other words, not enough! You already know that a lack of rest can lead to exhaustion, and you may have heard it can raise your risk for serious health problems, such as heart disease and type 2 diabetes, because it's associated with insulin resistance, inflammation and the thickening of blood vessels. But there are even more unexpected, negative consequences. Here, what to watch out for, and how to hit the hay earlier. 

1. Weight Gain 

"Sleep deprivation slows your metabolism and increases your appetite. It also makes you crave high-fat and high-carb foods," says Michael Breus, PhD, a psychologist and sleep disorder specialist in Scottsdale, AZ. One trick: Cut out that evening glass of wine (sorry!), because although alcohol makes you want to snooze, it actually disrupts sleep later in the night. Plus, slashing calories prevents your waistline from widening.

 2. Moodiness

When you're tired, you might notice a temporary change in your emotions-maybe a sappy commercial you've seen dozens of times suddenly makes you cry. If you're chronically tired, though, you may have a more serious condition. "Research shows that at least 50% of people with depression have some type of sleep problem-usually insomnia," says Lisa Shives, MD, an internist and sleep medicine expert in Evanston, IL, and the medical expert for SleepBetter.org. "Neurotransmitters involved in our sleep/wake cycle are linked to feel-good hormones, like serotonin." If you're feeling off-kilter, see a psychologist who's also a sleep specialist-that way, whether your moodiness is causing a sleep problem or vice versa, you can get help.

3. Swollen, Dark Undereye Circles

"When you don't sleep, your body loses moisture, so your skin becomes dehydrated. This can lead to circles under your eyes," says Joel Schlessinger, MD, a dermatologist and cosmetic surgeon in Omaha, NE. Start a new bedtime ritual: First, drink a cup of chamomile tea an hour before you lie down. This herbal beverage doesn't contain caffeine, and it hydrates and relaxes you. Second, apply facial moisturizer and eye cream, which stops your skin from drying out.

4. Problems Driving

Fatigue causes one in five car crashes, according to an April 2013 study from Virginia Tech Transportation Institute. How come? Driving drowsy slows reaction time, decreases awareness and damages judgment. In fact, one Australian study found that being up for 24 hours is equivalent, in terms of driving impairment, to having a blood alcohol content of .10 (.08 is legally drunk). If you'll be driving a long distance tomorrow, have an 8-oz glass of tart cherry juice an hour-and-a-half before bed tonight. The drink contains melatonin, and has been shown to help people sleep 39 minutes longer per night.

5. Higher Stress Levels

Getting fewer than six hours of sleep per night disrupts the genes that regulate stress, according to a February 2013 study from the University of Surrey in Guildford, England. And that means you're likely to feel more anxious. Try de-stressing before bed each night so you can fall asleep faster. First, do five minutes of meditation by breathing deeply in a seated position with your eyes closed. Then, do five minutes of your favorite relaxing stretches or yoga moves, such as child's pose, legs up the wall or happy baby.

6. Lower Body Temperature

You might get the chills when you don't get enough zzz's. "Your body temperature falls to its lowest point in the middle of the night while you sleep. So if you're under-slept, your body temperature might be trying to drop," says Dr. Shives. When you're going to sleep, the National Sleep Foundation suggests keeping your bedroom cool-between 54 and 75°F-because a hot environment may cause disrupted or lighter sleep.

7. Brain Fog

Do you find that it's harder to think after a night of poor sleep, especially when you're on the job? "That's because sleep deprivation negatively affects your ability to learn and remember new information," says Janet Kennedy, PhD, a clinical psychologist and sleep specialist in New York City. Having a cup of caffeinated coffee in the morning helps you stay alert, but also try these two tips. First, go to bed at the exact same time each night and wake up at the exact same time each morning-even on weekends. Second, spend at least a few minutes in daylight in the A.M. Both strategies get your circadian rhythm on track.


8. Marital Strife
People who are chronically tired tend to be less interested in sex. "Scientists know that people who don't sleep well are usually more stressed. And there's a link between high stress levels and low libido," says Dr. Shives. Plus, as mentioned, lack of sleep can lead to mood swings-and snapping at your husband or holing up in your room to cry doesn't bring the two of you closer. Make sure you schedule a date night, whether it's once a week or once a month, to reconnect with your man and strengthen your relationship. And if TV time is how you bond, avoid watching it (or using a computer) an hour before bed, as bright screens may over-stimulate you.

9. Lower Immunity

Feeling exhausted? You're more likely to get sick. "Scientists gave fully rested and sleep-deprived people vaccinations, and found that people who don't get seven to eight hours of sleep produce fewer antibodies in response. This shows that your immune system isn't as strong when you're tired," says Dr. Shives. If you haven't gotten a good night's sleep, stay away from anyone who's coughing and sneezing and eat nutritious, immunity-boosting foods. Also, try dimming your home's lights an hour before bed, which signals to your body that it's time to wind down.

10. More Difficult Workouts

You may still be able to lift heavy weights and run fast after not resting well. But because your sleep-deprived mind isn't so sharp and you're likely to be stressed and moody, the workout may feel harder than usual, according to Dr. Breus. Plus, feeling sleepy may deter you from exercising in the first place. To sleep more soundly (especially the night before a race or other athletic event), finish eating at least two to three hours before turning in. If you feel too full or experience heartburn in bed, you may have trouble falling asleep.

source :  yahoo blog

Biggest Loser: Pinoy Edition

I've been watching the show since it opened here last week. And sans the additional heavy drama (well, Filipinos love that) I surely would have liked it better.

I do watch the show because first, I am also on the heavy side although my weight is not as heavy as those of the contestants, second, I get inspired to move. I learn some exercises that I can do even at home. Their trainers are good, probably one of the best here. Chinggay Andrada looks so healthy! I assume they are not just graduate of personal trainer certification programs but is equipped with vast knowledge and experience as a trainer.

I can't wait to see the results of the very first Pinoy Edition of this show. I want to know how much weight they lost in four months and will the change be forever?

Meanwhile, I'll keep watching and hoping that I'll get inspired and do the same way. Lose weight and aim for healthier life!

SWINE FLU INFO

If you are interested to know or read news about the "swine flu" that killed 140+ in Mexico, just click on the links below. IT PAYS TO BE INFORMED.


1. What you need to know about swine flu

2. World closer to swine flu pandemic

3. Swine flu epidemic enters new dangerous phase

4. CDC Influenza (flu) Swine Influenza


It is scary but I'm sure it can still be prevented from spreading.

BE SURE TO WASH HANDS OFTEN

AVOID DIRECT CONTACT WITH HUMAN (KISS,SHAKE HANDS)

I want to lose 2 lbs this week!

I read this article this morning and I am again encouraged that I can do it. I can lose 2 lbs per week, yes slowly but I think it's the best way to lose those pounds. I hope I would. Anyways, you might be encouraged by this article too from yahoo health news.

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Want to shed some weight without the headache of calorie counting, measuring portions or giving up your fun foods? I did! And now it's your turn, by trying what has been working for more than a million other women: the SELF Challenge. As part of our 13th annual Challenge, we've created quick, fun ways to peel off pounds without getting woozy from starving yourself or spending your life at the gym. The key is to get your heart pounding so you lose the poundage.

Here’s the deal: Decide whether you want to lose 2 pounds a week or less (that may sound slow, but you can drop a size in a month this way and keep it off). Follow our free, easy eating plan and try to burn 500 calories per day for a total of 3,500 a week. Those shooting to lose a pound a week should aim to sizzle 250 calories per day (and 1,750 a week). To maintain your weight, focus on daily sweat sessions that burn 100 calories a day (or 700 calories off per week).

Whatever your goal, choose from the following workouts. (Pay attention to the effort level, using a scale from 1 to 10, where 1 is watching TV and 10 is installing a 100-pound plasma screen on the wall.) The smartest, most effective route to lasting weight loss is through exercise, so no matter which mix of workouts you choose, expect to see results within two weeks.

Activities to burn 500 calories:
• Walk 40 minutes at a level 8 on a hilly course (or crank up the incline on the treadmill).
• Do 36 minutes of running intervals: Jog for 1 minute at a level 5, sprint 1 minute at a level 9. Repeat 18 times.
• Take a 45-minute Spinning class.
• Dance to a good beat for 72 minutes at a level 7.
• Hit the elliptical machine for 60 minutes, doing intervals. Do 2 minutes at a level 8, then 1 minute at a level 5. Repeat 20 times.
• Swim freestyle for 50 minutes at a level 8.
• Use the rowing machine for 40 minutes, doing intervals: Go 8 minutes at a level 8, then 2 minutes at a level 4. Repeat 4 times.

Activities to burn 250 calories:
• Walk for 35 minutes at a level 7.
• Run for 20 minutes at a level 7.
• Bike for 30 minutes at a level 5.
• Dance for 50 minutes at a level 4.
• Hit the elliptical machine for 30 minutes at a level 8.
• Swim freestyle for 25 minutes at a level 8.
• Use the rowing machine for 28 minutes at a level 8.

Activities to burn 100 calories:
• Walk for 25 minutes at a level 4.
• Run for 12 minutes at a level 4.
• Bike for 17 minutes at a level 4.
• Dance for 20 minutes at a level 4.
• Hit the elliptical machine for 15 minutes at a level 5.
• Swim freestyle for 15 minutes at a level 5.
• Use the rowing machine for 25 minutes at a level 5.