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Six Good Reasons To Take A Nap

March 13, 2013 By

Tuesday was National Napping Day, an unofficial yet invaluable holiday that follows the spring daylight savings weekend that costs us one hour of precious sleep. So if you need a pick-me-up sometime this week, go ahead and nap.

If you don’t have time for an hour-long nap, a power nap will do just as well; even 20 minutes of daytime rest will provide you with the wondrous health benefits of napping. Here are six good reasons to take a nap:

1. Increases Alertness

Although you may feel groggy in the minutes immediately following an afternoon siesta, once you fully reawaken you’ll experience a boost of energy. NASA has studied the effects of napping on pilots and found that those who took a 40-minute nap were more alert than pilots who did not nap. Even just a 20-minute rest has been demonstrated to rejuvenate shift workers, and some people report feeling more alert after just ten minutes of shuteye.

2. Improves Memory & Learning

The reason that longer naps tend to provide more brain benefits is that the deep state of rapid eye movement (REM) sleep is the stage of sleep that has been linked with cognitive processes. A nap that lasts longer than an hour or 90 minutes may leave you feeling somewhat groggy after you wake, but it’s worth it to receive the more intense benefit to your brainpower. fMRI scans have proven that brain activity remains higher all day in people who nap than in people who don’t take a rest. 

3. Boosts Creativity

Researchers have discovered that a burst of activity sometimes occurs in the right hemisphere—the side of the brain linked to creativity—after napping. Earlier studies have also found that long naps where the sleeper cycled through REM sleep resulted in better performance on creative word problems.

4. Promotes Productivity

Most experts agree that a bit of afternoon shuteye is not a sign of laziness, and can actually increase output and productivity in the workplace. A power nap is a great tool to recharge on the job and may be more effective at doing so than coffee, according to reseachers. Unfortunately, most companies frown upon employees who nap on the job.

5. Raises Your Spirits

That crankiness experienced by toddlers who miss out on naptime is not necessarily something adults grow out of; rather, we’ve found new ways to deal with it besides throwing a tantrum. But sleepiness does make many people grouchy, and a quick nap is a proven way to boost your mood.

6. Reduces Stress

One of the reasons napping can improve your mood is that it is connected with relaxation and meditation. If you think of a nap as a mini-vacation, as is suggested by The National Sleep Foundation, you can enjoy the indulgence of allowing yourself to shut your eyes and rest for a few minutes. Even if you can’t pass out, just resting in a comfortable position can be just as relaxing an actual nap.

 

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The Dangerous Side Effects Of Caffeine

January 22, 2013 By

In the past year there has been a lot of discussion regarding the potential dangers of caffeinated drinks, especially following the November headlines about several Canadian teens who died after energy drink consumption—but could caffeine have really been the culprit? It is possible, considering that the caffeine levels in the drinks were 7 times greater than those found in a single can of soda. However, this type of casualty is extremely rare and those who died exceeded the daily serving size of the drink within minutes. Sadly, they were also quite young teenagers, which means their bodies were more susceptible to the negative side effects of caffeinated energy drinks.

So does this mean should you be worried about dangers of your morning coffee? Not necessarily, but caffeine intake can still have some unfortunate side effects on your health.

Heightened Blood Pressure

Excessive caffeine consumption has been blamed as a cause of high blood pressure. Caffeine constricts your arteries, leading to a sudden, unnatural spike in blood pressure. Drinking a coffee or two a day is not going to put you at significant risk; however, highly-caffeinated beverages like Monster energy drinks will temporarily raise your blood pressure above normal. This becomes a much bigger issue in people who consume energy drinks on a regular basis, because the constant stream of energy drinks will result in consistently elevated blood pressure.

Kick Start Your Bowels

Caffeine has the odd effect of kick starting your bowels, sometimes resulting in instant onset diarrhea—not exactly an ideal condition. Researchers don’t yet fully understand this unpleasant side effect of coffee, but it is believed to be related to the constrictions caused in your large intestines by caffeine consumption. These constrictions can send your running for the bathroom, which is not quite the boost you’re looking for when you sip on a coffee or energy drink.

Raised Blood Sugar

For those among us who are at risk for type 2 diabetes (people who are inactive or overweight), a highly-caffeinated beverage can be a disastrous catalyst. Once again, coffee is not necessarily your biggest nemesis in this case, as coffe can sometimes improve your glucose metabolism and actually reduce your risk of diabetes. But those at the greatest risk for diabetes may find that the positive effects of caffeine are not worth the potential risks; energy drinks, in particular, are bad news for the diabetic or inactive, as the drinks provide the negative effects of caffeine without the anti-oxidizing qualities of coffee. Caffeine decreases the body’s sensitivity to insulin and can prevent your body from processing sugars properly.

 

So choose your source of caffeine wisely and, most importantly, be aware of what you are putting into your body and how it might possibly affect you. Continue enjoying your morning cup of Joe, but if you find yourself relying heavily on synthetic energy drinks or caffeine pills, you may need to rethink your sleeping patterns.

Filed Under: Food, General Tagged With: , , ,

Proper Winter Skin Care for Men

January 21, 2013 By

Moisturizers and beauty creams aren’t just for women anymore. More and more men are discovering the benefits of proper daily skin care—especially in the dead of winter when skin tends to dry out due to exposure to the cold and wind. Chapped lips, dry knuckles, and itchy skin are not only extremely uncomfortable winter ailments, but are seriously unattractive physical traits. The good news is, it’s not too late to adopt a new skin care regime for the winter! Save yourself and your ego from flaking with these pro tips for maintaining smooth, touchable, hydrated skin all year round.

Choose The Right Moisturizer

Any drug store or beauty aisle can appear somewhat daunting if you don’t know what you’re looking for. Even selecting something as simple as a daily moisturizer can be confusing without basic guidelines. An important element to the perfect moisturizer is that it includes sunscreen—preferably with an SPF of 15 or higher. Even though you’re seemingly exposed to less direct sunlight in the winter months, the harmful effects of the sun’s rays can still reach you, especially since the white surface of snow makes an excellent reflector for the sun. So be sure to choose a moisturizer with a decent SPF rating.

Take Shorter Showers

A nice hot shower can be a beacon of bliss along the horizon of a long winter’s day, but spending an extended amount of time under a steamy showerhead can be detrimental to your skin. Hot water can quickly dry out otherwise perfectly hydrated skin by opening up your pores and allowing moisture to escape. Despite the comforting and calming qualities of a steamy shower on a cold day, the maximum amount of time that should be spent enjoying a warm shower is 15 minutes. To prevent your skin from completely drying out after every single winter shower, aim to limit your shower time to 10 minutes and reduce the heat from scalding to simply warm.

Hold On To Hand Cream

One of the most common skin-related complaints during the dry, bitter winter season is raw, dry, and even cracked knuckles. Our hands are particularly susceptible to dryness because they get wet more frequently than other areas of our skin—we wash our hands throughout the day, scrub dishes with them, etc; plus hands are generally exposed to cold air more often than other body parts—even if we wear gloves we remove them to text or adjust our iPod settings. The dryness on our knuckles is particularly problematic as the stretching movements of our fingers can cause extremely dry knuckles to bleed. Remember to moisturize your hands regularly, or you could end up with scabby, sore, unsightly knuckles.

Invest In A Humidifier

One of the easiest ways to reduce your skin’s irritation in the winter is to place a humidifier next your bed. Run it while you sleep and it will silently return moisture to the dry air in your home. This little device will reduce your skin’s itchiness and prevent your sinuses from drying out from breathing stale air all night. A humidifier is a quick way to improve your skin quality while you do nothing but sleep—no fancy lotions required.

Never Lick Your Lips

Licking your lips is a serious wintertime offence. Saliva tends to intensify the degree to which lips are chapped, which results even dryer, more sore lips that you may be tempted to relieve by licking—thus completing the horrendous cycle. The only cure for dry lips is to buy a lip balm and apply it liberally and regularly. Also make an effort to drink more water each day if you find your lips are still dry after using lip balm.

 

Although winter skincare does tend to be more complicated than a general morning routine, these tips can apply to any time of the year if you’re experiencing similar problems outside of the winter time span. Don’t be afraid to step into the skincare aisle at your local pharmacy and purchase a few of the above necessities. You will be happier with less irritable skin and your body will look and feel more smooth, hydrated and touchable.

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Another Reason to Watch What You Eat: Study Shows A Low-Calorie Diet Delays Aging Process

December 14, 2012 By

A recent breakthrough in dietetic research finds that a low-carb, low-calorie diet can actually slow the aging process. Researchers at the Gladstone Institutes found that a compound generated from a low-cal diet (also called a ketogenic diet) can slow down the effects of aging. The compound, βOHB, is a “ketone body” produced in the body when a low-carb diet is maintained for a prolonged period.

The senior investigator at Gladstone, Eric Verdin, MD, found that the ketone body can protect cells from “oxidative stress”—which is a key factor in the aging process and occurs as the body gains toxic levels of certain molecules. Previously, βOHB was recognized as potentially harmful in high concentrations for people with Type I diabetes and other similar diseases, but this research has found a very positive application for the compound.

“Over the years, studies have found that restricting calories slows aging and increases longevity—however the mechanism of this effect has remained elusive,” says Dr. Verdin. “We find that βOHB—the body’s major source of energy during exercise or fasting—blocks a class of enzymes that would otherwise promote oxidative stress, thus protecting cells from aging.”

Gaining an understanding of how a low-calorie diet can slow the aging process may one day permit doctors to better treat and prevent various kinds of age-related disease, from Alzheimer’s to cancer.

As if you didn’t need another reason to eat healthier! This research is backed up by the Gladstone Institutes, so maybe add cutting carbs to your growing list of New Year’s resolutions? Effective after all holiday feasts, of course.

 

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Demystifying Super Fruits: Are They Really All That Special?

November 30, 2012 By

There has been a lot of talk lately of so-called super fruits that have powers beyond the nutritional value of regular fruits and vegetables. But who determines that an acai berry is a super fruit but other more common fruits are not? Does it all just come down to marketing? What are the qualifications for being deemed a super fruit?

The word superfruit was coined in 2005 as a marketing term use in the food and beverage sector. Since then, the term has crept up with increasing frequency to describe fruits that are high in anti-oxidants, high in nutritional value and somewhat exotic to consumers. The concept of superfruits is often used to help market certain juices and drinks that contain combinations of expensive or highly nutritious fruits.

Although many of the fruits that are now considered ‘super’ are in fact packed with health benefits and deliciousness, it’s important to remember that there are no actual scientific guidelines for determining what constitutes a superfruit. This means that any old marketing team can start to call an ordinary fruit ‘super’ in the hopes of upping its consumer appeal, especially if the fruit is rare to North America.

Some of the most popular superfruits today are acai berries, goji berries, blueberries, and pomegranates. Are they really all that special? Check out the descriptions of their benefits listed below and decide for yourself!

 

Açaí Berry

This fruit definitely has the hype required of any true superfruit, but does it live up to the expectations? Native to Central and South America, the berry has an exotic quality to North American consumers. This small, round, deep violet berry has recently been marketed as a dietary supplement and has been said to increase energy, help with digestion, detoxify and benefit the skin and heart. One of it’s biggest appeals is the claim that it can aid in weight loss, but there are no scientific studies to back any of this.

This fruit does have a mid to high level of antioxidants, but that’s about the same amount found in black cherries and cranberries. A diet rich in antioxidants may help prevent certain diseases and can contribute to a healthy lifestyle, which (when combined with exercise) can help manage weight.

 

Blueberry

Rich in fiber, vitamins C, E, K & B6, selenium, and manganese, the blueberry is beneficial to the immune system. There are also claims that the antioxidants found in these tiny blue berries can aid in cancer prevention, improve cardio vascular health, and stave off Alzheimer’s. The blueberry is grown in North America, so it does not have that exotic allure we have come to associate with superfruits.

However, the blueberry does have one very important upper hand when it comes to comparing superfruits—unlike many other fruits marketed as ‘super’, blueberries have actual scientific studies supporting their health benefits. They are one of the fruits with the highest antioxidant activity and a chemical isolated from the blueberry may delay the spread of hepatitis C among infected individuals. Call it what you like, but the blueberry is a scientifically proven super food. And it’s delicious.

 

Goji Berry

On the opposite end of the exoticism spectrum is the goji berry, found growing in China, Mongolia and the Himalayas in Tibet. Although they look similar to raisins, these fruits are tangy and full of antioxidants, including beta-carotene and zeazanthin, which can protect the eyes. It is also believed that these berries can benefit the liver, fertility, leg strength, the immune system and circulation.

Many of these claims have not been scientifically proven, but Chinese herbalists have been swearing by goji berries for over 6000 years. There was also a study conducted in 1994 that showed 79 people with cancer responded better to treatments when they added goji berry to their diet. It was published in the Chinese Journal of Oncology. There is limited but optimistic evidence that goji may slow the spread of cancerous cells, reduce blood glucose, and lower cholesterol.

 

Pomegranate

This moderately sized red-skinned fruit is native to the Middle East and India, so it does hold some exotic novelty in North America. High in vitamins B5 & K, selenium, and potassium, the pomegranate has been largely marketed due to its high antioxidant activity. This fruit is said to aid in heart health, vision and brain function. Along with the blueberry, it is one of the few fruits which potentially prevent Alzheimer’s and diabetes.

There have been some laboratory studies to examine the health properties of the pomegranate, but proof of their antioxidant value in humans has not yet been found. In other preliminary research, pomegranates were found to reduce heart disease risk factors, reduce blood pressure and potentially fight against dental plaque. There are also emerging claims that pomegranate seed oil may be effective against the spread of breast cancer cells. Many studies are currently in progress to find conclusive proof of the pomegranates superfruit abilities.

 

Each of these fruits does bring something positive to the table when it comes to your health, but the term ‘superfruit’ is simply the commercialization of health benefits and exoticism and should be taken with a grain of salt.

Filed Under: Food, General Tagged With: , , , ,
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