Napping is becoming a world trending

It’s not a luxury, but a necessity.

If you feel sleepy and tired after lunch, if your energy levels decrease to the point that you can’t even think or focus, you are not alone. The number of people suffering from sleep deprivation in the United States grows alarmingly due to a lifestyle that doesn’t give a break to rest.

Nappers were popular in the past, but modernity ended up almost extinguishing them in our country. Personalities like Winston Churchill, John F. Kennedy, Albert Einstein and Thomas Edison were known by the appreciation they had for a good nap before the end of their day. Seems like they got great benefits from their breaks to sleep in the middle of their day, right?

So, if important people like them benefited from naps, why not us? Although naps don’t restore the lost sleep, if you have the chance to sleep for at least 20 minutes when you feel tired in the middle of your daily routine, it would represent a boost in your energy, and in your state of mind.

Now, according to Sleep Experts, the length of your nap determines the benefits you can get from it. Therefore, if you nap for 20 minutes, you will perceive benefits in your motor skills, attention, and alertness. It sounds good, right? Well, this will sound even better to you: A 60 to 90 minutes nap not only offers all we mentioned before, but it also makes new brain connections and refreshes your creative functions.

Napping is so important that there is a whole classification of naps:

  • Emergency napping: When you feel suddenly tired and your regular activities, like driving, or operating a heavy machine are affected, an Emergency Nap could help you to fight fatigue and to continue with your day without risking your wellness.
  • Planned napping: You know your body, and you probably know at what point of the day you will feel tired. Prepare yourself to rest with a nap before the fatigue takes control over you.
  • Habitual napping: Just like babies take a nap around the same time every day, adults can do the same. Taking a recurrent nap when you know you will need it, is an increasing practice.

If you still have doubts about napping, don’t feel bad. The guilty will disappear when you know that big companies like Google, Zappos, Capital One, Ben & Jerry’s and PwC allow their employees to nap at work.

Eating Out With Diabetes

It’s a matter of awareness and information

It may sound like an impossible mission, but is not. If you were recently diagnosed with diabetes, your doctor probably told you what you have to watch while choosing your food: portion sizes and salt, are two key parts of your new menus.

It means that your daily consumption of sodium shouldn’t exceed the 1,500 milligrams (less than a teaspoon). About the portions, we all know that most of the restaurants offer servings big enough to share with another person or even to eat the next day from it. So, ask for half portions or just cut it yourself in half as soon as it arrives to your table. Always ask for a low sodium menu. A lot of restaurants are very conscious about their diabetic clients.

In order to keep track of your food prep, you should avoid places like buffets, fast food restaurants or chain places where everything is already cooked. You will need to ask for a specific preparation of your food.

Remember that now your body will resent everything you eat in a very different way, and even your smallest decisions are going to have an impact on your health.

Then, avoid bread, soups and broths. Forget about butter and remember that from now on, fruits and vegetables are going to be your best friends.

Salads are good, but not all of them. Dressings tend to be salty and creamy, two dangerous characteristics that imply sodium and calories. Ask always what kind of ingredients are they using on your food. Canned or marinated vegetables are always a NO, just like cheeses, croutons, and cured meats.

If you really need a dressing on your salad, ask for a vinaigrette on the side and use a little portion of it.  Lemon or even a little bit of olive oil could help to give a nice flavor to your salad.

Grilled and broiled are probably your best options when consuming fish, meat or poultry. The best option for a drink, could be water with a twist of lime or lemon, a natural juice without sugar or even milk.

Desserts are not prohibited. Well, at least not all of them. Enjoy fresh fruit, a colorful gelatin, or a plain cake.

A whole nice and healthy meal at a restaurant is not impossible if you are a diabetic. The key is to be aware of your choices, to ask for everything you need, and to enjoy your food knowing that you are not doing any harm to your health.

 

Migraines: Another Reason to Keep a Healthy Weight

A balanced life could help us to avoid those terrible migraine headaches

We all know that overweight increases the risk of developing different diseases and health conditions. We have heard that heart problems, diabetes and cholesterol are part of those diseases or conditions. We also know that an extreme weight loss is also harmful for your health.

But how many of you knew that migraines are included on that list of the conditions that can be affected, or could be developed due to an unhealthy weight?

Well, thanks to health researchers we know now that our weight might influence the risk of migraine headaches. Overweight or extreme weight loss are just bad for people who suffer from migraines.

Having in mind that at least 12 percent of adult Americans are affected by migraines and it’s terrible effects, this is a very important information.

As in any other weight problem, experts suggest that a healthy lifestyle, an exercise routine and changes in the way we eat, might be the answer to avoid more of those episodes of migraine headaches that usually come accompanied by nausea and extreme sensibility to light and sound.

Now, it’s important to understand that is not a cause-effect relationship, but more like an association. It means that weight problems don’t necessarily cause migraine headaches, but they could be associated with those weight issues in some cases.

In any case, what doctors and researchers recommend is simple: Keep a healthy weight, avoid extreme changes on it, exercise regularly, and always consult your physician when experimenting migraines or any other symptoms, in order to know the causes and treatment.

So, here we have another good reason to take care of ourselves!

 

To Detox or Not To Detox…

Are those detox diets safe and proven?

If you haven’t done it yet, at least you know someone who claims to be an expert or a loyal fan of the famous detox diets. The question is, are they really that good?

Let’s start with this. Every detox diet promise you great results that can go from weight loss, to a better skin, and even an improved digestion process.

However, there are many detractors of this kind of practice. Some doctors and health experts say that detox diets are responsible for side effects like fatigue, dizziness, low blood sugar, muscular aches and nausea. Why? Because a detox diet is focused on the consumption of only liquids, or only vegetables and fruits, leaving you without key nutrients that your body needs.

Exercising is also restricted during a detox diet, because you are on a low calorie diet.

But it doesn’t mean you can’t clean your system. There are safe and healthy ways to do it. A diet based on vegetables, fruits, lean protein and whole grains, added to daily exercise, could give you those results you are looking for, without endangering your health.

Experts warn us also about colon cleaning sessions and lymph nodes massages that are usually linked to some detox processes. As they say, our liver, kidneys, colon and lymph nodes do their job without help, unless we are victims of some disease.

So, based on the experience of experts and doctors, there is not proof that detox diets actually benefit your body or your health, but a balanced diet combined with exercise is proven to be effective. Your body needs the nutrients coming from every food group, and to deprive it from one or more those groups, could be devastating to your body.

Keep in mind that every time that you are going to start a new eating regime, it is important to consult your physician. Also, remember that extremes are dangerous. Balance should be your favorite word when we talk about diets.