A GUILT FREE HOLIDAY SEASON

canstockphoto8061548 (2)The Holidays approach us, it seems in hurry

Bringing again the temptation that gives me great worry

The turkey, cranberry sauce, mashed potatoes and gravy

I’ll devour a quantity that could feed a great Navy

 

The stuffing, the ice cream, the cakes and the pie

I’ll be a glutton until January, when again I’ll ask why

Why is my waist the size of a house?

Why can’t I wear by biggest stretch blouse?

 

Why did I eat all the candy and cheese?

Why did I answer to seconds, “Yes please!”

Why is it that I surrender my will?

Eating carbs and sugar; never feeling my fill

 

Why can’t I stop with just a little taste?

Why does my best friend have such small waist?

How does she curb her appetite with such ease?

Please tell me her secret, I’m begging you please

 

Let this be the January I wake with much pride

Noticing my hips is a little less wide

When I step on the scale without a tinge of guilt

And see such a small number instead of the word “Tilt”

 

Ummmmm Turkey, mashed potatoes, yams, lots of butter, cranberry sauce, stuffing, Whipped Cream piled high on Pumpkin and on Cherry Pie, had to have a piece of both.   The taste is incredible and the urge to splurge is well beyond the boundaries of reason.  Just when Thanksgiving is over, the holiday parties start and it would be rude to turn down all the dishes placed before your eyes.   Then there is Christmas Eve dinner, Christmas Dinner and the inevitable New Years dinner party and celebration. 

TRAUMA THURSDAY MORNING, January 2, 2014, finds you stepping on a scale, AND IT GROWNS, while you are whispering, Shessh!  When you look in the mirror the reflection reminds you of an distorted amusement park mirror and you ask yourself, why does my tummy and my bottom look so big … then you burp!

We have the power to change the future, STARTING RIGHT NOW!  We can have the power to enjoy the taste of fine holiday food without over indulging. You see, IT’S NOT EATING good tasting food that causes Trauma Thursday, IT’S OVEREATNG.  The TRICK/SECRET to eating right during the holiday season, involves implementationof “TRIGGERED LIMITS”; a Balanced Life Wellness tool.

With TRIGGERED LIMITS, you do not have to consciously fight the urge to eat, and eat and eat.  you will automatically serve yourself a reasonable “taste” quantity of your most enjoyable foods; feel satiated when you have completed your Balanced Meal and turn Trauma Thursday into Triumphant Thursday, for you will have defeated the Holiday Temptations.

It is about being polite, satiated, and guilt free.

There is an additional benefit of TRIGGERED LIMITS; 2014 Weight, Nutrition and Exercise Resolutions you can keep without fear, without reservation and with incredible results.  Your new meal plan will be easy to follow, your exercise schedule will be automatic and your weight will move in the desired direction with little or no deviation temptation.

To learn more about the Balanced Life Wellness “TRIGGERED LIMITS” tool, please call….

 

To Hear or Not Hear – Part 2 of 2

ear

As promised in part 1 of my blog “To Hear or Not Hear” my progress with the Meniere’s disease symptoms has taken a turn for the better. The vertigo is completely gone and my upset stomach has settled.   My ear still has a very dull ache but it’s only occasionally.  I’m acutely aware of my right ear and that the symptoms I had ignored for the past couple of month.  I’ve also became more aware of certain types of food along with stress levels and the barometric pressure outside.  This blog will focus on causes, diet and treatment of Meniere’s disease. 


Meniere’s Disease Diet


Diet can be a contributing factor or cause of Meniere’s disease; so many patients see improvements by making dietary changes immediately. Because caffeine and alcohol use can cause symptoms, patients are advised to cut both caffeine and alcohol use from their diets. Sodium, which contributes to water retention, can worsen symptoms. Foods rich in sugar, such as desserts and candy, can also exacerbate Meniere’s disease, so many patients limit sugar or avoid it completely.

 

Stress and Healthy Active Lifestyle

 

Stress, anxiety and depression can all adversely affect Meniere’s disease. Patients can experience a significant exacerbation of their symptoms during such times. Although we do not know the exact reason why stress can exacerbate Meniere’s Disease, it might have to do with neurotransmitters. These are important chemicals which act in the brain and are necessary for proper mood, and a normal mental state. An upset in the balance of neurotransmitters can be caused by stress and anxiety. This in turn can possibly affect the areas of the brain which interact with the inner ear and balance system. As patients with Meniere’s Disease can have a susceptible or “weak” inner ear, it may be more sensitive to stress and anxiety. Proper nutrition, exercise on a regular basis, and the use of relaxation techniques are all important for reducing stress and anxiety.

 

Causes, Incidence and Risk Factors


Meniere’s disease affects about one in 1,000 people, especially between the ages of 40 and 60. Although doctors believe that Meniere’s disease is caused by abnormalities relating to inner-ear fluid, they do not know exactly what causes it. Food allergies and seasonal allergies can contribute to the disorder. Stress, recent viral illness, smoking, respiratory infection and lack of sleep can also cause or worsen the disorder. About one in five patients has a known family history of Meniere’s disease, but most have no family history of the disorder.

 

Possible Triggers in Your Environment


I’ve noticed an increase in pressure in their ears when there are barometric changes in the atmosphere. It sounds far-fetched, but low pressure systems seem to put lots of pressure on the ears. I feel like the weather person when its heavy damp weather outside this tends to spark attacks. Doctors may or may not agree but this is a common observation by Meniere’s sufferers.


There is of course nothing you can do about changes in the weather or air pressure, but it would be perhaps wise to eliminate as many other possible triggers in your life as you can at this time to give yourself a chance.


Allergies from the air and sinus problems seem to be a factor with many people. Hay fever and the like, causing inflammation around the nasal passage and sinuses and clogging up the ears with pollen would seem an obvious candidate and many people do seem to have problems with this. 


Wearing a mask during allergy seasons and steaming the sinuses clear regularly may help. More on possible environmental triggers below.


Household Chemicals can also contribute to an onset of symptoms. Over the past several weeks I have read stories of people stopping the use of certain household cleaners and there symptoms when away.


Treatment of Meniere’s Disease


Meniere’s disease it appears so far has not obvious prescriptive cure yet, but several treatments can improve symptoms. Motion sickness drugs help many patients, and antihistamines are valuable for those with Meniere’s related to respiratory infection, recent viral illness or allergies. Quitting smoking and eating a diet low in sodium is valuable, as is reducing stress and avoiding fatigue and lack of sleep. Diuretics, rehabilitation, middle ear injections and surgery are also used to treat Meniere’s disease.  Acupuncture and treatment with essentials oils has been very helpful for me.  I apply and drop of Frankincense oil along my right earlobe and along the ridge of my chin and the ache completely disappears.

 

In conclusion, there are many things commonly encountered on a daily basis that can exacerbate Meniere’s Disease. What I’ve found through my research is general guidelines that include proper diet and lifestyle changes can allow the majority of people with this condition to live a normal healthy life.

 

Nutritional Labels Made Easy

I’ve often seen people trying to read and understand nutritional labels only to end up feeling overwhelmed and frustrated.  In this newsletter is an informational video that should dispel the mystery behind the dreaded nutritional label.

Please feel free to leave any comments!

 

Benefits of Drinking Coffee

coffee cups images cc

Happy New Year Everyone,

Hope all of you are having a wonderful new year.

Wanted to take a moment to say thank you to all my readers and wish everyone health & wellness for the New Year.

If you watched the movie The Bucket List, you heard about the most expensive coffee in the world, Kopi Luwak. The cost per cup has been as high as $85.00.

The general consensus of the Coffee Industry is that Kopi Luwak tastes terrible. The pretentious Edward Cole played by Jack Nicholson made it a point to drink the coffee to differentiate himself from the rest of the world much to the amusement of his new friend, blue collar worker Carter Chambers played by Morgan Freeman.

Had Edward Cole known about another, much less expensive, exotic coffee that is considered one of the best tasting coffees and, by far, the healthiest coffee, he would have used it in his espresso machine.

This coffee has much less caffeine, does not cause stomach aches, helps people sleep better at night and contains Ganoderma Lucidum, a mushroom extract that has healing powers.

This coffee contains antioxidants that eliminate body toxins, supports the immune System, and is said to rejuvenate and promote longevity. The coffee also helps promote weight loss, reduces mental and physical fatigue and improves your cognitive powers.

I’ve been drinking this coffee for over 2 months and the benefits I’m experiencing are amazing.  My tongue no longer has heavy coating in the morning, sleeping better every night, more energy, my acidic stomach is now calm, my digestive system is eliminating much better and, no jitters or caffeine  crashes,  I’ve lost several pounds without even thinking about restricting my calories.

More importantly, when you drink this exotic blend of coffee, it tastes fantastic, is incredibly satisfying and you feel like you are drinking the most expensive blend of coffee on the market.

Each cup costs only $1.00 and each cup takes less than a minute to make. It literally makes you feel wealthy, like drinking champagne on a beer budget.

I would love for you to try this product and share your success story.  Please email or call for you free sample. 949-554-5003.

To Your Good Health In 2013!

Enjoy A Hot, Delicious Cup Of Coffee on Me!

A_small_cup_of_coffeeIf you enjoy drinking coffee, you probably feel that you have learned all there is to know about the topic. In fact, it is actually quite a complex subject. Whether you need to buy coffee, make coffee or have to do anything else related to coffee, there is a lot of information out there to take in. This article will provide you with some of the best tips about coffee.

If you are feeling down, try changing to a new flavor of coffee. Simple changes like this can help stimulate your mind and pull you out of your rut. Be sure to take time to enjoy this special cup and try to identify the new flavors. Keep a few sample packs in your cupboard to pull out for these special occasions.

If you want fresh coffee, you should try ordering it online from a fair trade organization or a roaster’s website. The coffee you order will be fresher than anything you can find in a store. Your second best option is to get coffee grounds from your local coffee shop since this is probably the only store that sells enough coffee to get fresh coffee on a regular basis.

Make sure that you always refrain from putting coffee beans in the freezer or refrigerator. When these beans are placed in areas that contain food, it will absorb the smells of the food and take away from the coffee taste. This will ruin the quality of your coffee, as you should always separate beans from other nourishments.

To get the best possible coffee, look for the ones that are made of 100% Arabica beans. These beans are of top quality and will give you the best taste after you are finished brewing. Furthermore, these beans preserve their freshness longer so that you can have great coffee for a very long time.

You can use coffee to bring the shine back to hair that looks worn and dull. Brew some extra strong coffee then allow it to cool. Place it on hair that is clean and dry and leave it on for 15-20 minutes. After that, rinse your hair and style it as you normally would.

Pay attention to the soil the coffee beans were grown in. If you grind your own coffee, beans are important. The soil used to grow the beans you are using can make a huge difference in taste. Do a bit of research if you have particular tastes when it comes to coffee.

Weight Loss

A lot of people believe that drinks with caffeine, like coffee, can assist with weight loss. Caffeine is known to elevate your metabolism and can make you feel more energetic. With extra activity, you can lose weight, but this isn’t a very healthy method.

Fat Burning

Black coffee has the ability to help burn fat. By putting sugar in coffee it cancels out the fat burning properties. Try drinking black coffee in the morning before you eat your breakfast and you should find it easier to keep your weight under control.

More Energy

The flavor of a coffee blend is determined by the origin of the beans. Change up your choices in blends and brands rather than drinking the same exact coffee over and over. Don’t let price be a factor, drink what you love.

Many people think coffee can aid in weight loss. Caffeine does indeed increase your energy level and increase your metabolism. This can temporarily help you with weight loss, but is not a permanent solution.

In order to enjoy your coffee as much as possible, there is quite a bit of information that you need to know about the topic. By using the tips provided in this article, you will be well on your way to becoming a coffee expert. Simply apply what you have learned and drink up!

organo-gold-300x126Most of love drinking coffees but hate the expense of paying the black gold price.  Wouldn’t it be wonderful if you could have a wonderful delicious cup of coffee for only pennies on the dollar?  If so shot me and email and I will be more than happy to give you a free sample of the Organo Gold Coffee.

Depressed? Tips On How To Kick The Blues!

Depression is an illness that can be crippling for sufferers, as they may want to sleep all the time and have no motivation to go about their day. While depression affects more women than men, it can harm anyone and needs to be dealt with. Read this article for tips on dealing with depression.

Holidays

For many depressed persons, holidays can be an especially challenging time. Some advance planning and a flexible attitude might help to keep things in perspective. Instead of trying to carry out many different family traditions in a short time frame, choose just one or two that are especially meaningful to incorporate this year. Instead of baking everyone’s favorite holiday cookie, bale the one that everyone likes and is sure to enjoy. Keep your commitments realistic and avoid placing pressure on yourself to keep things perfect.

Diet

Increase the amounts of foods you eat that help your body produce serotonin, such as fish. Serotonin is a neurochemical that your body uses to improve your body. Many medications act to increase the amount of serotonin in your brain, but you can create this effect naturally by changing your diet.

Exercise

The best way to beat depression and kick the blues is to become active and exercise. It is not a quick fix to the problem of depression but it is an ongoing way to make life better and gives you something to look forward too tomorrow. Not only does it release stress, but it makes a person feel better about themselves and gives you some control over your life.

Hypnosis

Take better care of your health. Depression is a mean little devil and it makes people forget how to take good care of themselves and their health. Depression also masks other feelings, such as anxiety or fear, and depressed people may find themselves staying up late into the night, only to begin the next day feeling even worse. If you find this is happening to you, set and maintain regular bedtimes. If you have trouble sleeping, practice relaxation techniques, such as visualization or self-hypnosis, while in bed.

Meditation

Try taking meditation. Meditation has proven to be one of the most effective ways of dealing with depression symptoms. Meditation encourages observation of thoughts rather than experience of thoughts and can be calming and give you the feeling that a burden has been lifted.

Sleep

Getting enough sleep – and the right kind of sleep – should be a critical focus for someone trying to overcome depression. Estimates are that more than 80% of people with depression have trouble getting enough sleep. Often, insomnia or a sleep disorder can be the culprit behind the onset of depression if a patient is not getting the restorative stages of deep sleep needed to feel refreshed and energized. Practicing good sleep hygiene can help to turn around many sleep issues, including going to bed at a set time, avoiding caffeine and alcohol in the evenings, and removing the television and other distractions from the bedroom. But when self-help methods don’t resolve long term sleep issues, then seek help from a sleep expert or sleep clinic.

Nutrition

Eat healthy meals at least three times a day. Sometimes poor nutrition can exacerbate depression. Treat your body with respect and eat healthy foods even if you do not feel hungry. Try to eat at the same times of day so that your natural cycles will be in sync.

Alcohol

Put down the bottle. Although you may feel temporarily better when you are slightly inebriated, alcohol is actually a central nervous system depressant. So aside from the inevitable hangover, alcohol only serves to make depression worse in the long run. A drink or two is fine if you do not have a history of alcoholism. However less is more, and it should be consumed in careful moderation.

If you feel that you have symptoms that are indicative of depression, try to talk to a physician and connect with a therapist. Too often, this untreated illness can ruin lives or end in suicide. Please remember the tips in this article if you or a loved one may be suffering from depression.

Staying Healthy and Fit Over the Holidays

For most people, the holidays are a time of indulgence, a time when diets are ditched and discipline is thrown to the wind. This holiday season can be different. With a bit of planning and persistence it is possible to stay healthy and fit over the holidays.

Step One: Start Small

Aim to make one change per week, and wait until that change has been fully integrated as a habit before moving on to the next one. For example, try eliminating sodas one week. The next week, work on another change, such as switching to nitrate-free meat products. In this way, lifestyle changes will be set in motion rather than merely adopting holiday habits that disappear with the arrival of the New Year.

Step Two: Have a Plan

Eating healthy during the holidays might be easy at home, but what about holiday parties? Holiday parties are often a time when food and alcohol consumption levels are high, which leads to countless empty calories and blown portion control.

It is vital to have a plan when attending holiday parties. Limit alcohol consumption by sipping a glass of water between each drink. This assists with staying hydrated as well controlling cravings for alcoholic beverages. If water is not enough, try adding lemon or cranberry juice to sparkling water.

Portion control is another key factor to control cravings. Eating before a party lessens the likelihood of mindless snacking. Choose a smaller plate and fill it with fruit and veggies. Don’t linger near the snack table; instead, keep a plate or drink in hand to reduce the temptation to graze.

Step Three: Stress Management

The holidays can be a stressful time especially if adequate sleep and fitness are missing from the equation. Getting plenty of restful sleep at night is essential to a stress management plan that supports fitness goals.

Proper sleep actually aids in eating healthy. Fatigue makes it harder to control cravings and makes people more inclined to reach for high carbohydrate foods that are laden with sugar in order to get a quick burst of energy.

Instead of high carb foods, focus on eating protein, staying hydrated and taking vitamins and minerals. Eating protein helps stabilize the blood sugar and control cravings. Staying hydrated helps the body to distinguish between hunger and thirst. Taking vitamins and minerals ensures that the body receives proper nutrition to stay on track with fitness goals during the busy holiday season.

Tips On How To Manage Stress Levels During the Holidays

At 7 a.m., you wake up, make coffee, drag yourself to work for 8 + hours, come home, make dinner, wash dishes, shower, brush your teeth and repeat the cycle all over again in the next day. Dealing with the daily grind can take a lot out of a person and be exceptionally stressful! This article provides many helpful tips and tricks to managing your stressful everyday life.

Instead of just thinking about how you can lower stress, write your thoughts out. Develop two lists for yourself: one that covers stresses you may have the ability to control and one that lists stressors out of your hands. Let go of the stresses that you can’t control and concentrate on the list of stressors that you can change.

Keeping a journal can go a long way in alleviating stress since it is an outlet for letting go of what stresses you out. Writing down your thoughts for instance, in a formal journal or free writing lets things out instead of bottling them up inside you. This is a great way to relieve stress.

Holidays

To keep stress to a minimum around the holidays, plan as much as you can ahead of time and do not take on more than you can handle. Have a potluck-style meal instead of cooking everything yourself, and have your spouse purchase gifts for his or her side of the family. Delegating tasks is a good way to keep your stress level under control.

Stress Management

If you have tried all sorts of ways to try to control and reduce your own levels of stress, and have not been successful, it is time for you to seek medical attention. Talk to your doctor for their recommendations of stress management sessions you can attend to get you back on track and feeling in control again.

Take a Bath with Essential Oils

Take a hot bath with lavender oils. Lavender has relaxing properties, both in its smell and when directly in contact with sore muscles. Soaking in a hot bath with lavender oils will allow you some time to yourself in the warm water, which has its own soothing effects as well.

Nutrition

Eat food that will make you feel positive about yourself and build your body. Eating lifeless and fatty fast food will stress you out. Don’t think that the food that you eat has nothing to do with the way you feel and why you are stressed. Even if you crave the sugar or fat, these kinds of foods only lead to making you feel worse.

Laughter

If you’re feeling stressed out, one fantastic cure is laughter. Do something silly with your family. Throw a water balloon. Watch a funny movie or some stand-up comedy. Laughing half an hour every day can have a dramatic improvement on your overall outlook and reduce your stress immensely.

Hypnosis & Self Hypnosis

Learning the technique of self hypnosis is a great way to relieve stress. The power of this technique lies in positive auto-suggestion and does not require anyone except you. It can induce states of deep relaxation and calmness. It reduces stress levels and reduces stress hormones, and can be very effective in controlling depression and anxiety also.

Now that you have learned a bit about stress management, you can get out there and enjoy the finer things in life! Everyone experiences stress in their life and it can happen for many reasons, but knowing how to manage that stress is the key to success. Now go get yourself some much needed beauty sleep!

5 Benefits of Eliminating Sugar from Your Diet

Immediately Lose Weight and Gain Healthy Skin

A lot of foods that are high in sugar are void of any real nutritional value. By replacing these foods with better options, you’ll be giving your body the fuel that it needs to function instead of junk, and this is great for your overall health. Eliminating junk food from your diet is good for weight loss, but it can also contribute to having healthy skin. Moreover, people who are obese tend to live shorter lives, and so it’s easy to see how weight loss is one of the keys to healthy aging for many people.

Ensure you Decrease Your Risk of Diabetes

Dropping your consumption of sugar can also reduce your risk of diabetes. Studies have shown that drinking beverages with a lot of added sugar drastically increases your chance of diabetes, and it’s not good for your health overall. To make the switch from these beverages and remove sugar from your diet in general, you’ll have to find a substitute that you like. Flavored water is a good choice for some people, and fruit juice is also popular. Your drink choices are habits, and if you want to get rid of the old habits, then you have to form new ones. The same thing goes for the foods that you eat regularly. If you want to be successful in consuming a lot less sugar, then the main thing you have to do is build new eating habits by finding food products to eat that aren’t high in sugar.

Sleep Better With Less Sugar

People who take in a lot of sugar often complain about having trouble sleeping. Getting adequate sleep is a major part of healthy aging, and it becomes more important as you get older. If you have trouble getting to sleep because you are so full of sugar, then the next day you might have a problem with getting through your day. The solution that many people choose is to take in even more sugar, and this creates a snowball effect. If you want to cut back on your sugar so that your sleeping habits will improve, then a good place to start is replacing sweet in the evenings with foods like protein rich snacks. Replacing your snacks and other foods with non-sugary alternatives on a regular basis is one of the keys to eliminating sugar from what you eat.

Cut the Sugar and Boost Your Energy

Eliminating sugar from your diet can also lead to increased energy levels. Eating a lot of sugar is known to produce a burst of nervous energy, but most people feel horrible after the effect wears off. Crashing after a sugar high causes people to have low levels of energy, but the nervous and anxious energy that sugar gives you can also wear you down. By cutting even a small amount of sugar from your diet, you will increase your energy and go through fewer highs and lows.

In conclusion

Why not begin the holiday season different this year by trying implementing these five benefits.  You’ll eliminate as much of the sugar as possible and the need to go on a diet in 2013!  Be proactive by cutting back on sugar and finding new ways to get your sugar fix. Start feeding your body healthy and nutritional snacks that will provide the energy you need to get through the holidays and beyond.  If you make these five small changes now you won’t need to make a New Year’s resolution to lose the 10, 15 or 20 lbs. gained over the next couples of month.

 

Sleep Necessity or Luxury?

Most of us might define sleep as something we do when we have the time, sort of a luxury not a necessity. Or some may say I should be sleeping but I just don’t have the time. Either way, to most of us sleep is an activity we consider a luxury we can’t afford to spend too much time doing.

Sleep is where we allow our mind and body to restore itself naturally. Sleep allows us to quiet our external environmental and detach from the outside world and the stimuli that would normally require our attention. As we sleep our vital organs and brain continue to function and perform their nightly maintenance work.

Most of us spend approximately one-third of our lives asleep. If you were to ask the general public why they sleep, some would say it’s something we need to do while other might say I really wish I didn’t need to waste time sleeping. Adequate sleep is necessary for us to function at our peak mentally, emotionally and physically. After a really good night’s sleep we wake up feeling refreshed, alert and better able to handle everyday stressors. Below are 5 myths about sleep and how changing our perception just a small amount can help us get a better night sleep.

5 Myths about Sleep

Myth #1: When sleeping the body and mind will shut down during rest.

During the sleep cycle our nervous systems continues to work actively sending and receiving specific signals to regulate all our organs. Sleep gives the brain a chance to exercise important neuronal connections that might otherwise deteriorate from lack of activity. Which means when the brain is allowed to perform these activities we response more quickly, retain more information and can think at a higher level.

While we sleep our endocrine system increases production of growth hormone which increases bone density, increases lean muscle mass, decreases body fat and increase our capacity to exercise.

During deep sleep our body’s cells also show increased production and reduced breakdown of proteins. Since proteins are the building blocks needed for cell growth and for repair of damage from factors like stress and ultraviolet rays, deep sleep may truly be our way to the fountain of youth.

The brain controls emotions, decision-making processes and social interactions and during deep sleep these types of functions are drastically reduced suggesting that this type of sleep will help people maintain healthy emotional and social functioning during waking hours.

Myth #2: One less hour of sleep has no effect on how we function.

Believe it or not getting one less hours of sleep per day creates what’s called a “sleep debt.” Over time this deficit adds up and the debt becomes too great to overcome creating impair performance. As the sleep debt increases so the does the risk for fatigue, mental apathy and emotional instability. Sleep debt decreases our body ability to regulate blood sugar, stabilize metabolism and maintain healthy body weight.

Myth 3: I know when I haven’t had enough sleep.

Most of us think if we nod off or our eyes feel heavy it’s just part of how our body handles stress or our environment. Similar to the person who drinks too much and says they’re not drunk the sleepy person also loses the ability to realize they haven’t had enough sleep. Intoxicated and sleep deprived people rarely realize how their performance is affected because there are no warning signals. There are some astounding reactions similar to these two groups such as:

  • Thinking they’re awake but briefly nod off
  • Consider their performance stellar
  • Lowered emotional response
  • Response time is slower to most situations
  • Cognitive thinking slower

Myth #4: Our body can quickly adjust to different time’s schedules.

Our bodies possess two internal systems which regulates when we sleep and when we wake. This biological clock can be reset, but only by cues that are appropriately timed and only by one or two hours per day. As a general rule humans function best when sleeping during the night and active during the day.

On the average, our two systems counterbalance each other on a daily basis. However, they can become misaligned during certain situation such as night shift work, jet lag, new baby at home and or any situation which might cause our sleeping/awake patterns to change. When this type of conflict arises our biological clock tries to stay awake when we normally should be sleeping. This often leads to decreased motor and cognitive skills.

Myth #5: Older Adults need less sleep.

Nothing could be further from the truth. Older adults need between 7 and 9 hours of sleep per night, but often get less. As we age, our bodies change and these changes impact the length and quality of our sleep. Many seniors lack the ability to sleep for long periods of time and the ability to reach, restful stages of sleep decreases as they age based on the following factors:

  • As we age, our bodies’ product less of the hormones that helps us sleep: melatonin and human growth.
  • Melatonin is important because changes in the level of this hormone control our sleep cycle. With less melatonin, many older adults feel sleepy in the early evening and wake up in the early morning and experience more trouble falling asleep.
  • Human Growth hormone is what makes children and teenagers sleep more deeply. As we age, our body secretes less of this hormone and deep sleep becomes more difficult.
  • Menopause causes a great deal of hormonal changes in women, sometimes resulting in night sweats and other symptoms that interfere with sleep.
  • Andropause is male menopause which causes low testosterone and can contribute to sleep apnea in men, leading to insomnia or sleeplessness.

Many older adults for a number of different reasons have trouble falling and staying asleep. As we age, we may notice some of the following:

  • Taking naps throughout the day
  • Lack of vigorous exercise
  • Limited sun exposure
  • Alcohol, caffeine and nicotine use
  • Lack of stimulating conversation or activities
  • Taking longer to fall asleep
  • Not experiencing deep restful sleep
  • Waking up three or four times a night
  • Frequent nighttime bathroom trips

Sleep isn’t a luxury but something our body and mind needs every day to function at its  optimum level. After read the 5 myths of sleep, which one resonates with you and what are your plan to change?