health – Pagina 2 – Crisbie Coach

Why Eating Well Will Let You Spend Fully Resting Nights

closeup photography of adult short coated tan and white dog sleeping on gray textile at daytime

It’s well-known that what we eat influences the quality of our sleep. It is even more important to eat well in the evening, because we go to sleep afterwards. Eating out a hamburger with friends coming out from work, eating a whole tablet of chocolate in front of the television, or eating too much on coming back late from work, are not good habits.

Why don’t we sleep well after having eaten late in the evening, or having eaten a lot or to having eaten a fat or sweet food? Which are the effects on health and on wellbeing if you sleep badly? Which are the recommendations in order to sleep well and wake up completely restored?

Let’s see.

Why you shouldn’t eat late

The body accumulates more fat. Recent studies have compared people eating late in the evening some food and people eating earlier the same kind of food. The former show more fat in their blood test.
This also represents a cardio-vascular risk for those people who would eat just before going to bed and after 10 p.m..
You may have some cramps or refluxes because of the lying down position in bed and therefore you may not sleep.
A bad digestion may wake you up during the night and therefore it may alter the quality of your sleep.

When you don’t sleep well, the whole body will suffer and you may become nervous, be in a bad mood and may not be able to focus well. Besides, sleep also regulates our hormonal balance. The hunger hormone (the ghrelin) and the satiety hormone (the leptin) are produced while sleeping. If you don’t sleep well or don’t sleep enough, the two hormones are unbalanced: more ghrelin than leptin is produced. Then, you will be prone to eating more to compensate for the lack of sleep or the bad sleep. You will eat more and sleep worse, in short you will find yourself in a vicious circle.

The stress hormone (cortisol) and the sleeping hormone (melatonin) are also regulated by sleep. If they get unbalanced, the whole quality of your life will suffer.

Finally, the hemoglobin becomes rarer. This antibody protects the organism against bacteria, viruses and some toxins, therefore it is needed for a good immunity. As it is also produced during the sleep, you may become more vulnerable if you don’t sleep well. That’s why fatigue or stress can provoke illnesses.

In the long term, irregular sleep or lack of sleep will increase the risk of depression, obesity, cardiac illnesses and diabetes. It is therefore fundamental to sleep well and also try to pay attention to what you eat in the evening.

Try to privilege some foods rich in tryptophan and vitamin B2, because they make sleeping easier. The tryptophan, needed to produce the melatonin (the sleeping hormone) can be found in bananas, tuna, chickpeas, dates and milk. The vitamin B2, that also makes sleeping easier, can be found in all dairy products (milk, yoghurt, cheese), green beans, tomatoes, mushrooms and in asparagus.

Recommendations for a healthy evening meal:

eating at least three hours before going to bed;
eating slowly, without stress;
eating up to when you start feeling full, not more;
eating with moderation food as pasta, potatoes, cheese;
avoiding sauces, excessively salty or excessively sweet food;
avoiding alcoholic and energising drinks and other stimulants like caffeine;
it would be better to avoid smoking too;
sugar gives immediately available energy, therefore avoid also sweet drinks, sweets in general, above all if you would eat them in front of the television.

Do you feel hungry before going to bed?

Someone said that it would be better going to bed being a bit hungry, also your shape would benefit. But if you cannot really make it, then eat a light yoghurt with no sugar, some walnuts, drink some warm milk or an herbal infusion. The good old chamomile is an excellent option too.

Ready for this challenge?

Why A Little Fat Is Beautiful

On Sundays, I usually go to Pilates. Last week, a lady I haven’t seen for a while approached me and started to talk, explaining to me why she has not come for the last month. Her story begins by saying that she is not fat enough. It doesn’t seem to me, she is not fat, that’s true, but never before have I heard of someone complaining of being too thin, usually it’s the other way, people complain because they are too fat.

Then she starts telling me her problem. Because of her thinness, the bones pierce the skin and come out. Her coccyx has just healed and she suffered tremendous pain. I am speechless, then the Pilates class kicks off and she stops talking.

I begin to reflect on my two extra pounds, on the fact that I wanted to have a session of cryolipolysis, and on the fact that I do not like my body a little “round”. Then I think about the lady, her problem, and I tell myself that I think I will keep my two extra pounds. I started to do some research on the benefits of having a little extra fat, so to find a justification for keeping my two extra pounds (I have to find a good reason not to lose these two pounds, right?)

First of all, you need to know your BMI, Body Mass Index, and mine is okay, my weight is normal.

Once I have established that I am not overweight, I go on with the search to look for possible damages that an excessive thinness may cause.

First of all, the adipose tissue plays important functions, including the production of hormonal substances, such as leptin (the satiety hormone), which has a role, among other things, in the regulation of energy balance and fertility. The reduction of adipose tissue below 20% in women can lead to menstrual irregularities, for example.

Let’s see now other risks associated to an excessive thinness:

Early menopause. It has been found that being overweight may trigger an early menopause.
Osteoporosis. Even the bones can be compromised. Above all, elderly people can experience the fragility of the bones. A certain percentage of fat mass, or even better muscle mass, can act as a protection to the bones.
An insufficient dietary intake causes the body to trigger a “saving” situation with various consequences on the hormones such as the reduction of the growth hormone, or the increase in blood sugar because insulin is reduced.
Muscle strength. Reduction of muscle strength, weakness, anemia.
Infections. Underweight is also associated with an increase in infections due to the lowering of immune defenses.

Watch out! I’m not telling you that you have to fatten excessively to become obese, because then you would have other problems, like cardiovascular diseases. What I am saying is that you do not have to lose weight excessively.

Calculate your BMI and try to keep it over time by eating healthy and regularly, not forgetting that doing the right amount of exercise is just as important.

These are the best things you can do for yourself.

Why Accepting That You Cannot Always Be Happy Makes Your Life Easier

After having read a lot about happiness, I found out that you also would need to accept that you cannot always be happy because it will make your life easier.

What is the real meaning of being happy? Is it really necessary to be happy all the time to be successful in life?

Some researchers state that happiness means designing your own quality of life and also finding ways to strive for continuous improvement. They say that we all have a social purpose to live for, that is our mission. If you keep a journal, for instance, you would be able to evaluate the activities that make you happy and compare them with those that make you unhappy. In this way you may have a choice. You can also compare yourself with others’ activities to find out what makes them happy and get inspired. It doesn’t mean that you have to compare yourself with others: you are unique, and in some cases you don’t even know those people very well.

Moreover, there is not a single recipe to be happy. Not everyone will be happy by practicing meditation or sports, for instance. There are, however, common factors that will influence your happiness: valuable relationships, a meaningful job, work-life balance, a great partner and good health. In any case, you may find someone who is not happy in spite of the fact that they have a good job and they get along well with their partner.

Yet, there are also researchers saying that it is not important to target happiness as such, but you would need to to learn how to be unhappy, by accepting the moments of unhappiness without judgement and as part of your life.

Being always positive is not good

Some scientists see with a critical eye today’s trend on being always positive. Avoiding facing distress, sorrow, misery is not a solution. You can’t ignore being unhappy, you have to accept it for what it is. You can also share your negative feelings or emotions with others, it will help you create and strengthen your relationships. When you are worried and you know that someone will listen to you, you may feel a bit better after having shared your distress and discomfort.

Actually, those who pretend to always be happy may end up being alone, isolated and of course unhappy.

Accept what life gives you in the present moment

This sounds like a paradox but if you try to accept your unhappiness as a moment in your life that sooner or later will fade away, you will be more content.

The most important thing is to be happy with the life you live, acknowledging and accepting the ups and downs that are part of your life. As the French say, c’est la vie.

The Link Between Sleep & Weight

Do you know that sleeping less than 7 hours will make you gain weight? Let’s see how.

It is known that sleep affects overall well-being, but few people know that it also has a direct link to your weight.

This relationship was highlighted by a study conducted by researchers at the University of Chicago, coordinated by Dr. Eva Van Cauter, director of the Center for Sleep and Metabolism. According to scientific research, sleeping less than 7 hours a night would contribute significantly to weight gain. The reason is that less sleep corresponds to a greater appetite during the day because the body automatically tends to feed more to stay awake longer. Sleep is in fact an essential condition for regulating many biological mechanisms, both mental and physical.

While you sleep, your metabolism slows down, allowing your body to consume less and optimize its energy reserves. Sleeping poorly and a few hours interrupts this rhythm, so increased appetite is one of the many ways nature tries to compensate for what it lacks. It is estimated that just one hour less sleep than the recommended average of 7/8 hours translates into a consumption of about 300 extra calories per day and 1 kilogram of extra body weight per week!

All this is due to the decrease in the satiety hormone, while ghrelin, the hunger hormone, increases. That is why, despite attempts to lose weight through exercise, few results are achieved. It is obvious that sleeping more and better is not the only thing you can do, but it is a good habit that should be part of a healthy lifestyle, including a rich and varied diet.

Therefore, to get back in shape, in addition to going to the gym and seeking advice from a nutritionist, you could simply increase the hours and quality of your sleep, thus restoring the balance of your body.

A Little Mouse in a Jar

This is a short story of a little mouse who does not want to leave his box.

The box represents your comfort zone. From this story you will understand why you should try to leave your comfort zone.

When a little mouse is in a box full of rice, he thinks life is fun and enjoyable because he has enough food.

Then he will stay in this box and enjoy it until the rice is finished.

One day, however, when the box is empty, the mouse will see that he has been trapped and will no longer be able to get out of that box.

As long as you have the strength, motivation, and health to do so, you can always take risks to try to improve your life.

Do this instead of choosing to stay in your illusory comfort zone.

When you decide to step up and leave your comfort zone, you will discover a completely different and more interesting life.

Also remember that every long journey begins with a first step (Lao Tzu).

Sleeping Well Is One of The Secrets for Your Well-being

Sleeping well is one of the secrets for your well-being that has been confirmed by science several times.

Find out what a good night’s sleep can bring in terms of well-being.

In the past people would go to bed at sunset and get up at sunrise. Our ancestors had no alarm clocks, they did not have neither a schedule to stick to, nor morning meetings to participate in. Their sleep rhythm was simply based on the natural day/night cycle, basically on the light.

Maintaining a healthy and regular sleep pattern is one of the (many) challenges of modern life. With our busy schedules, long working hours and smartphones always on, it may happen that we don’t get enough sleep.

Yet even though we all have a schedule to stick to, cutting back on your sleep hours is never a good idea. Sleep really has fabulous benefits, and getting enough sleep is vitally important for your overall health and well-being. Sleeping well doesn’t just serve to look good: it keeps you healthy.

Discover six benefits of sleep for your happiness and health.

1. Sleep makes you look good

Sleep is perhaps the closest thing to a fountain of youth. During deep sleep, the brain secretes a growth hormone responsible for cell renewal and repair of damaged tissue. This growth hormone is only released at night and can work miracles for your skin. The skin cells themselves go into repair mode when you sleep. Their metabolism accelerates and they regenerate faster than at any other time of the day.

In addition to these freshly renewed and healthy cells, sleep also has the effect of increasing blood flow to your skin, which is why your cheeks are warm and pink when you sleep. Lack of sleep can make the skin dull or chalky.

Thanks to a good night’s sleep you will look naturally throughout the following day.

2. Sleep strengthens the immune system

Researchers are only confirming what your mom has always told you: when you’re sick, the best thing to do is stay in bed and sleep as much as possible. Sleep helps fight the flu and other similar conditions, because the body produces disease-fighting proteins called cytokines when you sleep. If you’re sick often, maybe you’re not getting enough sleep. To strengthen your immune defences, try going to bed earlier or napping during the day.

3. Sleep helps solve problems

When faced with a dilemma, a good night’s sleep can help make the right decision. Researchers have observed that sleep helps solve problems creatively, because it provides access to the mass of knowledge and memories stored in your brain. At rest, your brain looks for associations that are not obvious when you are awake. This makes it possible to imagine creative solutions to solve the most difficult problems using information you didn’t even know you had.

stress handwritten text on white printer paper — Photo by Pedro Figueras on Pexels.com

4. Sleep reduces stress

Sleep and stress are back-feeding. Stress can cause a lack of sleep and lack of sleep can generate stress. It’s a vicious circle that can be hard to get out of. But by managing your sleep well, you learn to fight stress too. Better quality sleep helps your body and mind recover, but you’ll also be less sensitive to stress if you’ve slept well. All challenges are easier to face after at least 6 hours of good sleep!

5. Sleep helps to lose weight

If you’re looking to get back on your ideal weight, a good nap can be as effective as a workout. A study published by the American Journal of Clinical Nutrition claims that people who sleep well burn more calories during the day than people who don’t get enough sleep. According to researchers at the University of Chicago, sleep promotes weight loss, and another study in the journal Obesity shows that tired people tend to consume more caloric foods.

6. Sleep is good for your social relationships

Sleeping well is not only good for your physical and mental well-being, it is also a way to keep healthy relationships. Lack of sleep makes us more irritable, less patient, and with less energy to devote to others. It also impacts our capacity for empathy, and prevents us from being sensitive to the emotions of our loved ones. In short, we are much more pleasant for others when we are well rested. A nap may not solve all your relationship problems, but sometimes all that’s missing is a few hours of sleep.

What do you think about your sleeping pattern? Do you sleep longer enough to be healthy?

alone bed bedroom blur — Sleeping – Photo by Pixabay on Pexels.com

Why Perfectionism Is Not Healthy

Extreme perfectionism is a compulsive lifestyle that has a high personal cost and can lead to anxiety or depression. Sometimes it hides a low self-esteem. That is why perfectionism is not healthy.

Being perfect means that you do not have imperfections, defects, or weaknesses. For some of us, perfectionism might seem an advantage, especially if it is referred to the work place. If you want to be successful, you should set high standards, have attention to details, and dedication.

However, this is a myth. Perfectionism does not mean to do things well.

Perfectionism affects people of all ages and lifestyles, and it is on the rise among students. An research in which 41,641 British, Canadian and American universities were included between 1989 and 2016, showed an increase in the percentage of young people who feel they need to aim for perfection to achieve their academic and professional goals.

Extreme perfectionism is a compulsive way of demanding that things and the way you do things shall be perfect and precise.

Aiming for perfection can have a high personal cost, it involves multiple negative effects, such as eating disorders, anxiety, or depression.

Especially among young people, the link between perfectionism and suicide risk is alarming.

According to the study, an increasing number of people have been experiencing what the researchers call “multidimensional perfectionism,” which includes perfectionism aimed at themselves, perfectionism aimed at others, and the socially prescribed perfectionism.

While self-oriented perfectionism focuses on extremely high personal standards, other-oriented perfectionism involves that others shall meet high and unmeasured expectations set by us.

In addition, the socially prescribed perfectionism implies the perception that other people, or also society at large, impose being perfect and having perfect performances.

Every form of perfectionism has a negative aspect. When the person who aims for perfection fails, especially in the presence of others, they feel a deep sense of guilt and shame because they perceive it as a flaw or, even worse, as a failure.

Moving from being perfectionist to being a bit less perfectionist

We stigmatize ourselves when we fail, so it’s important to learn that failure is acceptable. This is an inevitable reality, as perfection does not apply to human beings.

Therefore:

give yourself permission to develop more realistic and flexible expectations;

keep your perspective and focus on what you are passionate about;

if you think, or have been told, that you are in a critical situation, do not hesitate to ask for professional help;

recognize that there is also meaning in failure, because you can learn from it.

To conclude, remember that to invent the light bulb, 2000 attempts were necessary!

What do you think about perfectionism? Do you recognise yourself in one category of perfectionism?

illuminated light bulb — Light Bulb – Photo by Brett Sayles on Pexels.com

3 Tips to Keep Active Your Brain

Like the whole human body, the brain also regresses with ageing.

At birth, each human being has 100 billion neurons. At 25, your brain is at its best. Then, it gradually begins to regress and, as we age, some neurons become defective, in particular those located at the level of memory, attention and awareness of what surrounds us.

This ageing process should not be regarded as a fatality. Thanks to some activities, we can preserve the functioning of the brain longer. This will allow us to have a better life from a physical and mental point of view.

elderly man and his trainer exercising — Photo by Kampus Production on Pexels.com

Let’s see how.

1. Feed your brain well. A balanced diet is essential for good mental health. However, the brain needs specific substances to increase the connection of neurons and stimulate their regeneration. Therefore, eat food rich in antioxidants such as fruits and vegetables in general (in particular, artichokes, blueberries and ginger are really useful), fish and olive oil. Fatty fish (salmon, mackerel, herring, sardines) contains omega 3 which helps strengthen brain cells, optimizes learning and memory and contributes to the prevention of mental disorders such as depression and dementia. Remember that avocado and walnuts also contain omega 3 and that for a good brain oxygenation you need to eat glucose (bread and pasta) and food rich in iron (meat and fish).

2. Stimulates attention. Like the muscles that must be kept in motion, the brain also must be trained to keep its performance. It is therefore important to keep it active with activities such as crosswords, sudoku, reading, puzzles or even some video games that offer programs to train the brain. The more diversified the exercises, the better. Continuing to broaden one’s knowledge such as learning a new foreign language, playing an instrument, visiting exhibitions, travelling, and having a lively social life, are all activities that contribute to the training of neurons and prevent brain ageing. Also meditation is an excellent activity not only for improving the ability to concentrate but also because it reduces stress, anxiety and negative emotions. Meditating from 10 to 15 minutes a day will allow you to develop new connections between neurons and thus slow down the ageing of the brain.

3. Practice physical activity regularly. Physical activity keeps neurons active because it promotes blood circulation which therefore also reaches the brain. There is no need to become a top-level athlete to slow down the ageing of the brain. A moderate intensity sport is already effective as long as it is regular. The recommended frequency is 30 minutes a day. To keep up the pace it is advisable to find an activity that you like and that is engaging. Group physical activity (such as dance for example) is useful for the perception of bodies into space and for the relationship with others that releases endorphins, the hormones of well-being and pleasure.

What do you think about these three tips? Would they help you to slow down the ageing of the brain? Do you plan to adopt them?

pens colorful color paint — Photo by Pixabay on Pexels.com

How to Face Autumn in Perfect Shape

As trees are losing their leaves in the fall, we are losing our hair.

A plant that slows down hair loss is nettle. Re-mineralizing thanks to the silicon it contains, rich in iron, vitamin B and other minerals, nettle helps in the prevention of anaemia, slightly drains the kidneys and strengthens hair, nails and skin.

Using it in powder or capsules for the duration of autumn, you will find yourself with more voluminous hair, stronger nails and new radiance of your skin.

autumn autumn leaves branch bright — Photo by Pixabay on Pexels.com

During the autumn, the days get shorter and you may lack some motivation.

You can try rhodiola. It will help you adapt to the different types of stress you experience. It is a plant with antidepressant properties and increases the production of dopamine in the brain, thus helping you to regain some motivation and enthusiasm to start projects. It can also prevent burnout, professional but also personal. In the autumn period, when you need more energy, the rhodiola will help you not to yield to the progressive lack of light.

Orange leaves are a panacea for the soul because it gives you comfort and calms down anxiety, stress and nervousness. They say that it can reconnect you to your inner child. It is a first-rate nervous rebalancing, also with antispasmodic properties if the spasms are of nervous origin (cough, stomachache).

Pay attention that if you have any particular health conditions or if you are pregnant, you shall consult your doctor. Plants have powerful properties and you have to be careful.

What about trying one (or more) of those natural remedies?

flat lay photo of alternative medicines — Photo by Nataliya Vaitkevich on Pexels.com

September Quotes

Let’s welcome September with four quotes:

All at once, summer collapsed into fall. -Oscar Wilde

And then the sun took a step back, the leaves lulled themselves to sleep and Autumn was awaken. – Raquel Franco

September days are here. With summer’s best of weather and autumn’s best of cheer. – Helen Hunt Jackson

September tries its best to have us forget summer. – Bernard Williams

Do you know any other quotes on September? Which ones?