Learn from Your Pets: Be Aware of Body Language
Learn from Your Pets: Make Time to Groom
How Your Sleep Affects Your Heart
Of all the reasons to get a good night's sleep, protecting your heart might not be top of mind. But maybe it should be. Sleep duration has decreased 1.5 to 2 hours per night per person in the last 50 years. But several recent studies show links between shortened sleep duration, defined as less than six hours of sleep, and increased risk of heart disease.
A 2011 European Heart Journal review of 15 medical studies involving almost 475,000 people found that short sleepers had a 48% increased risk of developing or dying from coronary heart disease (CHD) in a seven to 25-year follow-up period (depending on the study) and a 15% greater risk of developing or dying from stroke during this same time. Interestingly, long sleepers -- those who averaged nine or more hours a night -- also showed a 38% increased risk of developing or dying from CHD and a 65% increased risk of stroke.
Researchers caution that the mechanisms behind shortened and prolonged sleep and heart disease aren't completely understood. "Lack of sleep doesn't necessarily cause heart disease," says Phyllis Zee, MD, PhD, professor of neurology and director of the Sleep Disorders Program at Northwestern University's Feinberg School of Medicine. "It really increases the risk factors for heart disease."
Sleep Loss and Heart Disease
One 2008 study from the University of Chicago found a link between shortened sleep and increased coronary artery calcification (calcium deposits), "a good predictor of subsequent coronary artery disease," says researcher Diane Lauderdale, PhD, professor of epidemiology at the university's Pritzker School of Medicine.
Lauderdale's study also revealed that shorter sleep predicted worsening hypertension (high blood pressure). "For most people, blood pressure falls at night," she says, "so it could be that with shorter sleep it's just not enough for that dip to take place."
But can you reverse this trend? Researchers aren't sure. Part of the reason is that sleep's effects on the heart are a relatively new area of study. Another is that measuring sleep is complicated. Many sleep studies rely on self-reporting, which may not always be accurate. Having your sleep measured objectively involves wearing an activity monitor, which "very likely changes your usual sleep," Lauderdale says.
Bottom line? "It's pretty safe advice for the majority of people that sleeping less than six hours a night is probably not good," Lauderdale says.
How Sleep Helps the Heart
How can getting enough sleep protect your heart? Sleep expert Phyllis Zee, MD, PhD, explains.
• Good-quality sleep decreases the work of your heart, as blood pressure and heart rate go down at night.
• People who are sleep-deprived show less variability in their heart rate, meaning that instead of fluctuating normally, the heart rate usually stays elevated. "That is not a good sign," Zee says. "That looks like heightened stress."
• Lack of sleep can increase insulin resistance, a risk factor for the development of type 2 diabetes and heart disease.
• Shortened sleep can increase CRP, or C-reactive protein, which is released with stress and inflammation. "If your CRP is high, it's a risk factor for cardiovascular and heart disease," says Zee. Shortened sleep also interferes with appetite regulation. "So you may end up eating more or eating foods that are less healthy for your heart," Zee says.
Chiropractic Care for Back Pain
Among people seeking back pain relief alternatives, most choose chiropractic treatment. About 22 million Americans visit chiropractors annually. Of these, 7.7 million, or 35%, are seeking relief from back pain from various causes, including accidents, sports injuries, and muscle strains. Other complaints include pain in the neck, arms, and legs, and headaches.
What Is Chiropractic?
Chiropractors use hands-on spinal manipulation and other alternative treatments, the theory being that proper alignment of the body's musculoskeletal structure, particularly the spine, will enable the body to heal itself without surgery or medication. Manipulation is used to restore mobility to joints restricted by tissue injury caused by a traumatic event, such as falling, or repetitive stress, such as sitting without proper back support.
Chiropractic is primarily used as a pain relief alternative for muscles, joints, bones, and connective tissue, such as cartilage, ligaments, and tendons. It is sometimes used in conjunction with conventional medical treatment.
The initials "DC" identify a chiropractor, whose education typically includes an undergraduate degree plus four years of chiropractic college.
What Does Chiropractic for Back Pain Involve?
A chiropractor first takes a medical history, performs a physical examination, and may use lab tests or diagnostic imaging to determine if treatment is appropriate for your back pain.
The treatment plan may involve one or more manual adjustments in which the doctor manipulates the joints, using a controlled, sudden force to improve range and quality of motion. Many chiropractors also incorporate nutritional counseling and exercise/rehabilitation into the treatment plan. The goals of chiropractic care include the restoration of function and prevention of injury in addition to back pain relief.
What Are the Benefits and Risks of Chiropractic Care?
Spinal manipulation and chiropractic care is generally considered a safe, effective treatment for acute low back pain, the type of sudden injury that results from moving furniture or getting tackled. Acute back pain, which is more common than chronic pain, lasts no more than six weeks and typically gets better on its own.
Research has also shown chiropractic to be helpful in treating neck pain and headaches. In addition, osteoarthritis and fibromyalgia may respond to the moderate pressure used both by chiropractors and practitioners of deep tissue massage.
Studies have not confirmed the effectiveness of prolotherapy or sclerotherapy for pain relief, used by some chiropractors, osteopaths, and medical doctors, to treat chronic back pain, the type of pain that may come on suddenly or gradually and lasts more than three months. The therapy involves injections such as sugar water or anesthetic in hopes of strengthening the ligaments in the back.
People who have osteoporosis, spinal cord compression, or inflammatory arthritis, or who take blood-thinning medications should not undergo spinal manipulation. In addition, patients with a history of cancer should first obtain clearance from their medical doctor before undergoing spinal manipulation.
All treatment is based on an accurate diagnosis of your back pain. The chiropractor should be well informed regarding your medical history, including ongoing medical conditions, current medications, traumatic/surgical history, and lifestyle factors. Although rare, there have been cases in which treatment worsened a herniated or slipped disc, or neck manipulation resulted in stroke or spinal cord injury. To be safe, always inform your primary health care provider whenever you use chiropractic or other pain relief alternatives.
Brown Sugar vs White Sugar
Brown sugar and white sugar are essentially granulated pure sucrose derived from sugar cane or beets. Not to be confused with raw sugar, the reason for brown sugar's colour is that molasses has been added into it. Due to that, brown sugar has a slightly more moist and softer texture. The amount of added molasses determines brown sugar's colour depth and texture.
Healthier Option?
Surprise surprise! These two options of sugars contain almost similar nutritional contents. Brown sugar contains 17 kilo-calories per teaspoon, making it one kilo-calorie more than white sugar. Though, brown sugar has a slightly higher calorie content than white sugar – 1/4 cup of white sugar contains 194 calories while 1/4 cup of brown sugar contains 209. Because of the presence of molasses, brown sugar does contain certain minerals that white sugar does not, such as calcium, iron and magnesium. However, the content is so low, it is almost insignificant.
Taste-wise.
According to experts, both sugars, when in the same amount, are almost equally sweet. But they do vary in taste – brown sugar has a richer taste than white sugar due to the way it is produced. In fact, brown sugar carries a sort of fragrant caramel note! The darker the brown sugar, the richer it tastes.
When in use.
When used for baking, experts believe that these two sugars are interchangeable. The main difference is the colour of the baked goods- brown sugar would give it a brown hint. As brown sugar contains molasses that results in more moisture, goods baked with brown sugar tend to be denser, moister and carries a hint of rich caramel flavour. Just remember to reduce the other wet ingredients when substituting white sugar with brown.
The bottom line is, both kinds of sugar have almost similar nutritional benefits and only vary in taste and colour. And remember ladies, consuming large amounts sugar, be it white or brown, is not good for the body.
Sources: Livestrong.com
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