If exercise could be bottled it would be the most prescribed medicine in the world.@mayoclinicsport

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23m23 minutes ago

If exercise could be bottled, its effectiveness in treating a range of conditions would likely make it the most-prescribed medicine in the world. Learn more about why exercise can be just what the doctor ordered. ➡️

“Love comes in many forms, but all of them soothe loneliness.”

26m26 minutes ago

This is why alcohol and sleep don’t mix.

 

2h2 hours ago

Why You Should Limit Alcohol Before Bed for Better Sleep
Drinking, drugs can have unexpected effects
health.clevelandclinic.org

t mix.

That glass of red wine, a nightcap, or beer before bed can be a sure-fire ticket to falling asleep easily. But while they might ease you into a deep slumber initially, they can end up robbing you of a good night’s rest.

“The problem is, in a single night, as the alcohol is metabolized during the second half of the night, it creates more fragmented sleep,” says neurologist and sleep expert Jessica Vensel-Rundo, MD.

Even though alcohol is a sedative, its effects wear off during the night, she says. “There’s more disruption. Deep sleep decreases during the second half, and REM, or dreaming, sleep increases.”

What alcohol does while you sleep

When you are sleeping with alcohol in your system, it can cause:

Vivid dreams and nightmares: With alcohol in your system, you’re more likely to have intense, colorful dreams and nightmares. There’s also a chance you’ll act out your dreams in your sleep or even sleepwalk.

“There are parasomnias where you have more sleepwalking or nightmares – even sleep terrors,” Dr. Vensel-Rundo says. “Dream enactments can happen with alcohol, as well as with antidepressants.”

Breathing problems: Alcohol’s sedative effect extends to the rest of your body, as well.

“One of the concerns with alcohol, specifically, is that it tends to relax the muscles. It allows your airway to close more easily,” she says. “So, it increases the risk of sleep apnea or worsens it if you drink within the last couple of hours before bedtime.”

Opiates – narcotics used to treat pain – present even greater dangers. They can trigger central sleep apnea, a condition where your brain fails to signal your lungs to breathe.

How you’ll feel the next day

If you drink alcohol or take a drug before bedtime, you can expect to wake up with some degree of grogginess, Dr. Vensel-Rundo says.

“From the sleep perspective, alcohol and drugs will make you feel like you’re not refreshed,” she says. “You’re likely to experience insomnia, fragmented sleep, or simply waking up more frequently.”

Stimulant medications, such as those used to treat Attention-Deficit Hyperactivity Disorder in adults and children, can also disrupt sleep and lead to depression, decreased motivation, insomnia or trouble waking.

Existing research also shows alcohol can decrease your melatonin levels, the hormone that regulates your body’s internal clock, she says. If you become dependent on drugs or alcohol, you could get your days and nights mixed up.

“Individuals who abuse drugs and alcohol often spend all night using these substances. They sleep during the day and binge at night,” she says. “Then, there’s a big sleep-wake reversal, and that has to be dealt with as someone comes off the drugs and alcohol.”

Getting back to normal

Simply cutting back or giving up alcohol and drugs can be enough to reverse the negative impacts on your sleep, but reversing the effects caused by prescription medications can be trickier.

“There needs to be a conversation between the patient and a sleep specialist who prescribed the medication,” Dr. Vensel-Rundo says. “Sometimes, it’s a matter of decreasing the medicine to see if there’s improvement, and sometimes you might need to stop under supervision.”

Why You Should Limit Alcohol Before Bed for Better Sleep

5 Ways to Boost Your Immune System..

Making time for regular exercise (even during the busiest times of the year) helps keep the immune system running the way it should.

Your immune system likely needs a holiday boost, and you are the only one who can do it. (Things like stress, foods high in saturated fat, alcohol, and skipping exercise can all weaken this key part of the body that helps fight off infection and keep you healthy.) Put yourself at the top of your holiday checklist and give yourself this gift of health.

First, take this oath:

  • I will avoid colds and flu;
  • I will sleep at least 7.5 hours a night, and preferably eight;
  • I will eat well (meaning more vegetables and fruits and fewer processed foods)
  • I will set aside a sacred 20 minutes for exercise every day;
  • I will seek out positive social interactions.

So help me, health.

You’ve heard every one of the bullets points above, probably multiple times, and you may be anesthetized to them. But here is why actually committing to those resolutions is so important.

Our immune systems are the basis of our health, which of course plays a big role when it comes to our overall wellness and happiness. The immune system’s complex network of organs, cells, and molecules pro­tects us from anything foreign and potentially harmful, such as viruses, bacteria, cancer cells, toxic chemicals, and more. Through a process called the immune response, this system attacks invading organisms and substances as they enter the body and work to inflict disease. Especially important are the white blood cells produced and stored in the spleen, bone marrow, and other sites. They circulate through the body and spring into action to destroy potentially harmful foreign invaders — and then remember those invaders so they can guard against them in the future.

So it seems especially important to make sure your immune system is in top condition, as cold- and flu-season ramps up and the holidays put extra stress on our bodies (thanks to the social events, to-do lists, and potentially not-so-healthy indulgences that can come with the festivities). Paying a little extra attention can help keep you well now. And in the long run, you’ll begin a regimen that will help guard against chronic problems like diabetes, obesity, heart disease and hypertension, and even cancer.

Here’s how to keep your immune system running smoothly over the holidays — and all year long!

https://www.everydayhealth.com/columns/white-seeber-grogan-the-remedy-chicks/enhancing-your-immune-system-this-holiday/?xid=t

 

5 Ways to Boost Your Immune System..

Making time for regular exercise (even during the busiest times of the year) helps keep the immune system running the way it should.

Your immune system likely needs a holiday boost, and you are the only one who can do it. (Things like stress, foods high in saturated fat, alcohol, and skipping exercise can all weaken this key part of the body that helps fight off infection and keep you healthy.) Put yourself at the top of your holiday checklist and give yourself this gift of health.

First, take this oath:

  • I will avoid colds and flu;
  • I will sleep at least 7.5 hours a night, and preferably eight;
  • I will eat well (meaning more vegetables and fruits and fewer processed foods)
  • I will set aside a sacred 20 minutes for exercise every day;
  • I will seek out positive social interactions.

So help me, health.

You’ve heard every one of the bullets points above, probably multiple times, and you may be anesthetized to them. But here is why actually committing to those resolutions is so important.

Our immune systems are the basis of our health, which of course plays a big role when it comes to our overall wellness and happiness. The immune system’s complex network of organs, cells, and molecules pro­tects us from anything foreign and potentially harmful, such as viruses, bacteria, cancer cells, toxic chemicals, and more. Through a process called the immune response, this system attacks invading organisms and substances as they enter the body and work to inflict disease. Especially important are the white blood cells produced and stored in the spleen, bone marrow, and other sites. They circulate through the body and spring into action to destroy potentially harmful foreign invaders — and then remember those invaders so they can guard against them in the future.

So it seems especially important to make sure your immune system is in top condition, as cold- and flu-season ramps up and the holidays put extra stress on our bodies (thanks to the social events, to-do lists, and potentially not-so-healthy indulgences that can come with the festivities). Paying a little extra attention can help keep you well now. And in the long run, you’ll begin a regimen that will help guard against chronic problems like diabetes, obesity, heart disease and hypertension, and even cancer.

Here’s how to keep your immune system running smoothly over the holidays — and all year long!

https://www.everydayhealth.com/columns/white-seeber-grogan-the-remedy-chicks/enhancing-your-immune-system-this-holiday/?xid=t

 

5 Ways to Boost Your Immune System..

Making time for regular exercise (even during the busiest times of the year) helps keep the immune system running the way it should.

Your immune system likely needs a holiday boost, and you are the only one who can do it. (Things like stress, foods high in saturated fat, alcohol, and skipping exercise can all weaken this key part of the body that helps fight off infection and keep you healthy.) Put yourself at the top of your holiday checklist and give yourself this gift of health.

First, take this oath:

  • I will avoid colds and flu;
  • I will sleep at least 7.5 hours a night, and preferably eight;
  • I will eat well (meaning more vegetables and fruits and fewer processed foods)
  • I will set aside a sacred 20 minutes for exercise every day;
  • I will seek out positive social interactions.

So help me, health.

You’ve heard every one of the bullets points above, probably multiple times, and you may be anesthetized to them. But here is why actually committing to those resolutions is so important.

Our immune systems are the basis of our health, which of course plays a big role when it comes to our overall wellness and happiness. The immune system’s complex network of organs, cells, and molecules pro­tects us from anything foreign and potentially harmful, such as viruses, bacteria, cancer cells, toxic chemicals, and more. Through a process called the immune response, this system attacks invading organisms and substances as they enter the body and work to inflict disease. Especially important are the white blood cells produced and stored in the spleen, bone marrow, and other sites. They circulate through the body and spring into action to destroy potentially harmful foreign invaders — and then remember those invaders so they can guard against them in the future.

So it seems especially important to make sure your immune system is in top condition, as cold- and flu-season ramps up and the holidays put extra stress on our bodies (thanks to the social events, to-do lists, and potentially not-so-healthy indulgences that can come with the festivities). Paying a little extra attention can help keep you well now. And in the long run, you’ll begin a regimen that will help guard against chronic problems like diabetes, obesity, heart disease and hypertension, and even cancer.

Here’s how to keep your immune system running smoothly over the holidays — and all year long!

https://www.everydayhealth.com/columns/white-seeber-grogan-the-remedy-chicks/enhancing-your-immune-system-this-holiday/?xid=t