5 Ways to Actually Help Someone Dealing With Loss

When someone you love loses someone they love, it's nearly impossible to know what to do for them. The first thing I said to the first person I told about the loss of my baby boy was, "I know, there's nothing you can say." There were no words that would make me feel better and wanted to let her off the hook.

My experience of losing my 5-week-old son to SIDS has taught me a few things about how to help other people who are dealing with loss of any kind. I've come up with a list of the best ways to really help someone in the emotionally taxing situation of losing a loved one, in hopes of helping you navigate those complicated waters.

1. Write something memorable in their card.
The only thing I really wanted from other people was to know that they were thinking about me and my family. Whether someone sent a card, flowers, a text, or email, it was so great to know that they had us in their thoughts and prayers. Knowing so many people were thinking about us and praying for our comfort really helped me cope with those raw, early days following my son's death.

2. Make them a meal.
For me, the grief from my loss was so consuming, simple things like making meals and cleaning the house were tasks I just could not do on a regular basis. For the first several months, every day was completely unpredictable and I would never know if I'd be able to function that day or be stuck in my bed under the covers all day. I remember the meals the most and appreciated them immensely because of the amount of time, effort and thought someone had put into that simple act. It's easy for you but could mean the world to them.

3. Give them your phone number.
I had a lot of people I could call when I had bad days, I just usually chose not to. Still, when someone just gave me their phone number or email address and said, "Call or email me anytime" I was beyond grateful. The gesture meant so much to me, whether I used them as a resource or not. Then, when days came up that threatened to take me down, I would have a network of people to help with my daughter when I encountered an emotional crisis. Some of the numbers I got saved me several times.
 
4. Check in regularly.
Right after the death of my son, everyone was wonderful. Condolences were numerous and hugs were plentiful. Then, a few weeks after the funeral, the calls and contact became few and far between. This was extremely hard for me because I felt like I had no support. My suggestion to you is to set a reminder on your phone for every two weeks (or whatever amount of time you are comfortable with) to call, text or visit the person who recently lost someone. You thinking about them long after the hubbub of the funeral will mean the world to them.

5. Be genuine.
When talking to them, be as sincere as possible. Look them in the eyes and convey your genuine sympathies. Keeping in mind the constitution of the person, you can hug them or give their arm or hand a squeeze. They will appreciate it so much more than pointless platitudes and standoffish behavior, both of which do them no good. Most of all, DO NOT tell them they'll get over it or time will heal their wounds. They know that already. They just need your support.

By Melanie McKinnon

Pondering Weighty Matters

What's the most efficient way to get rid of that girth? Should you do away with carbohydrates entirely or eliminate fats from your diet? What is a fad and what is fact?

 

One of the ongoing problems of the human race is the battle of the bulge. No doctor's day is complete without at least one patient who brings in a recommended diet to seek advice. Through the years I have seen many such suggestions, often confounding and many without grounding in firm scientific fact. 

 

Besides this, one is often asked advice on various supplements or even ayurvedic cures or homeopathic medicines or herbal remedies for weight loss.

 

Some of the herbs contain thermogenic material that fasten the heart rate and raises the blood pressure — the Chinese herb Ma Huang, for instance. I have known a young individual who took ayurvedic medication for weight loss and ended up with kidney failure. This was presumably because of the metal content in the medication, which induced the kidneys to fail resulting in premature death. 

 

It is for these various reasons that doctors are not keen to endorse products of which they have little knowledge. Many of these have scant scientific background as well. Dietetics today is a well developed science and therefore many doctors, particularly diabetologists, will have service as dieticians.

 

Also traditionally through time doctors will give you broad dietetic principles and will leave you to sort the rest out on your own. Many consider this important advice as out of the realm of medical consultation because they feel advice is restricted to medication. 

 

I must admit I am often confused with the dietetic advice that patients bring in. In essence one must understand that there is no easy way to lose weight. If there were an easy way we would never see an obese individual. The issue of reaching a goal is not as difficult as maintaining it. Being obsessed with weight loss and weighing yourself twice a day is certainly not the best thing to do. I would consider girth as or even more important than weight. In today's times obesity is measured as a basis of body mass index, which is the weight in kg divided by the height in square metre.

 

When one looks broadly at dietetics we have mainly carbohydrate food such as rice, bread, protein food such as chicken, meat, tofu, and fats such as butter.

 

Among the several popular fads, which I first heard about from patients, was the South Beach diet created by cardiologist Arthur Agatston. It basically is a diet that restricts carbohydrates and is higher in protein and healthy fats. It restricts the carbohydrates with a high glycemic index: those carbohydrates that tend to increase your blood sugar faster. Twenty eight per cent of your daily calories is derived from carbohydrates. This diet is modified into three phases. Phase one lasting two weeks where you cut all carbohydrates and eat lean protein, such as sea food and lean poultry. In phase two you add some of the carbohydrates such as whole grain bread, brown rice, whole wheat pasta. Phase three is one of maintenance: you follow a healthy mix of the two. The South Beach diet also recommends exercise.

 

In fact, if you consider the overall picture, restricting caloric intake will result in weight loss. In the final analysis all food translates into calories. This is not as simple as that, foods contain nutritional value as well, not just calories; by that token, alcohol, which provides us 7 kcal/gm, would serve as a food. This is the reason most weight loss diets restrict or deny you any alcohol. The Mayo Clinic diet lets you enjoying the types and amounts of food featured in the diet, improves you overall eating habits and makes you change your unhealthy life style habits for healthy one.

 

Among the revolutionary diets that exist, the Atkins diet comes to mind because of the controversies it created. Though it was originally created in 1958, it did not come into popularity till it was modified by Robert Atkins himself in 1972 and 2002. In fact the diet is based on the following simple logical analysis. The body burns carbohydrates as its preferred fuel. If carbohydrates are not available fats are burnt. If fats are not available protein are consumed and you lose muscle mass. This is basically what one sees in a starvation-affected population. There is first loss of fat followed by muscle mass. 

 

The Atkins diet basically consists of cutting carbohydrates to an extent that fats burn as fuel and the body expends more energy burning this fat. There was significant controversy in the medical fraternity regarding this diet and the American Heart Association warned that it increased the risk of heart disease, but a 2006 study published in the New England Journal of Medicine, countered this claim. In May 2009 the Annals of Internal Medicine reported minor adverse affects such as diarrhoea, general weakness, rashes and muscle cramps with such diets.

 

So the question continues as to what to cut: fat or carbohydrate to lose weight. In a recent article published in the Annals of Internal Medicine a low carbohydrate diet seems better than a low fat diet. In a study done involving 75 participants on a low-carbohydrate diet as compared to 73 on a low-fat diet, the former group showed significantly greater weight loss. 

 

In addition, the fears with a low-carbohydrate diet of a change in cholesterol and heart disease could not be borne out. In fact, the total and LDL cholesterol and sugar levels did not change in either group, nor did the blood pressure. Those in the low-carbohydrate group had lower levels of C Reactive Protein and inflammatory marker risk for a heart attack.

 

It appears then that it is easier to lose weight by cutting carbohydrates rather than fat, at least so it seems from this recent study. 

 

By Altaf Patel, Bangalore.

Are superfoods really that good for you?

• By Rosie Hopegood

With so many food fads around, it’s hard to know what will really give your health a boost. We take a look at the latest trends to sort the facts from the fiction…

New laws are now stricter on the use of the word 'superfood'

Did you know eating a bacon buttie can knock half an hour off your life expectancy?
Before you reach for that healthy green salad in a bid to add those 30 minutes back on, let us take a look at what the healthier option really is.

With so many foods claiming superhero status, there’s now a new law banning the use of the word superfood on packaging – unless it can be backed up by hard evidence. Here, we’ve separated the wheat from the chaff…

Coconut oil

Coconut oil has been hailed as a weight loss ally

What is it? Despite containing over 90% saturated fat, coconut oil has been hailed as the latest weight-loss ally. Celebrities are mad for it, with Angelina Jolie starting her day with cereal topped with coconut oil, model Miranda Kerr stirring a spoon into her green tea and Gwyneth Paltrow using it as a mouthwash. It’s no wonder jars of the white stuff (£5.99) are flying off the shelves!

Food facts: "Studies show that coconut helps increase calorie burning and can aid weight loss when consumed in moderation," says nutritionist Kim Pearson. It contains lauric acid, which is known for killing harmful bacteria. It can also be used on skin and hair too. So we’re going to be slim with shiny hair and good skin? Sold.

Verdict: Super

Matcha powder

Matcha contains high levels of anti-ageing antioxidants

What is it? The antioxidant health benefits of drinking green tea are widely known – but the ground down version, matcha, is new on the block.

Celebrities such as Eva Longoria and Dannii Minogue are swapping their soya lattes for this Incredible Hulk-coloured tea, because drinking the powder means you consume all of the goodness of the leaves, rather than just the water they’re steeped in.

Food facts: "Research shows that matcha is 137 times higher in the health-promoting and anti-ageing antioxidants found in other green teas, plus it’s a great energy booster," says Kim. It contains caffeine and an amino acid called L-theanine that increases brain wave activity. But at £25 for 100g, you’ve got to really want those antioxidants for it to be worth it.
 
Verdict: Super expensive

Kale

Kale is a celebrity favorite

What is it? If you’re the sort of person who likes to carry the latest ‘IT’ bag, you’ll have spotted this on fashionable menus everywhere.

Foodies reckon this dark leafy green packs a powerful nutritional punch, with high levels of iron, calcium, vitamins K, A and C – there are even claims it can reduce the signs of ageing.

Food facts: Kale can have an anti-inflammatory effect on the body, and the high fibre content helps to rev up your metabolism.

"It’s rich in vitamin C and magnesium, and the main advantage is it’s great value compared to other so-called superfoods," says The Food Doctor Ian Marber. 

There’s loads of ways to eat it too, from salads to kale chips. But keep in mind that iron from kale is not absorbed as easily as iron from meat.
Verdict: Semi super

Agave syrup

Agave syrup has long been used as an alternative to sugar

What is it? Once hailed as the sweetener to save us from our sugary sins, agave syrup’s low glycemic index (glucose level) supposedly means that it will prevent your blood sugar levels from spiking – stopping you reaching for unhealthy snacks.

The syrup has been used for thousands of years in Mexico, and has been marketed as a healthy alternative to sugar in baking and hot drinks.

Food facts: Recent studies have suggested that agave may actually play havoc with your metabolism, as it’s a form of over-processed syrup.

"Agave contains fructose," says Ian, "which is the same natural fruit sugar found in juices and honey." Unlike glucose or sucrose, fructose is only metabolised by the liver, and is quickly turned into fat by the body.

Verdict: Not so super

Quinoa

Quinoa is a good addition to any diet

What is it? Quinoa has soared in popularity in recent years, with the health conscious swapping their rice or couscous for this fluffy little grain-like seed. It’s reported to have anti-inflammatory, anti-viral, anti-cancer and antidepressant effects.

Food facts: "Quinoa contains amino acids as well as fibre and nutrients, so it’s a good addition to any diet," says Ian. NASA scientists searching for the perfect food for long-term space missions declared quinoa to be unbeatable in its nutritional value.

"It’s naturally gluten-free and a rich source of protein, so it’s good for vegans and vegetarians," says healthy eating expert Amelia Freer. But the high fibre content may cause digestive problems for some.

Verdict: Super

The superfoods you may already have in your kitchen

Fresh Tomatoes

Cooked tomatoes contain an easily absorbable form of the antioxidant lycopene, which is important for reviving sun-damaged skin. Who knew a bowl of tomato soup could be the cure for sunburn?

Broccoli is one superfood you can rely on without breaking the bank. This humble staple is packed full of fibre, calcium, iron and vitamins C and A.

Blackberries contain high-levels of vitamin C, which is vital for collagen production. Eat plenty of these sweet treats to plump up your skin and reduce the appearance of wrinkles.

Garlic releases anti-bacterial photochemicals when crushed, useful for fighting off colds and treating acne. 

Turmeric can be used to treat anything from heartburn, stomach complaints, memory loss and diabetes. "This spice is more of a medicine in my mind," says Amelia.

Health Benefits of Pumpkin Seeds

By Dr. Mercola

If you’re in the mood for a chewy snack that doubles as a phenomenal health food, look no further than pumpkin seeds.

With a wide variety of nutrients ranging from magnesium and manganese to copper, protein and zinc, pumpkin seeds are nutritional powerhouses wrapped up in a very small package. They also contain plant compounds known as phytosterols and free-radical scavenging antioxidants,¹ which can give your health an added boost.

Best of all, because pumpkin seeds are highly portable and require no refrigeration, they make an excellent snack to keep with you whenever you’re on the go, or they can be used as a quick anytime snack at home, too.

1.  Heart Healthy Magnesium

One-quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium, which participates in a wide range of vitally important physiological functions, including the creation of ATP (adenosine triphosphate, the energy molecules of your body), the synthesis of RNA and DNA, the pumping of your heart, proper bone and tooth formation, relaxation of your blood vessels, and proper bowel function.

Magnesium has been shown to benefit your blood pressure and help prevent sudden cardiac arrest, heart attack, and stroke, yet an estimated 80 percent of Americans are deficient in this important mineral.

2.  Zinc for Immune Support

Pumpkin seeds are a rich source of zinc (one ounce contains more than 2 mg of this beneficial mineral). Zinc is important to your body in many ways, including immunity, cell growth and division, sleep, mood, your senses of taste and smell, eye and skin health, insulin regulation, and male sexual function.

Many are deficient in zinc due to mineral-depleted soils, drug effects, plant-based diets, and other diets high in grain. This deficiency is associated with increased colds and flu, chronic fatigue, depression, acne, low birth weight babies, learning problems and poor school performance in children, among others.

3.  Plant-Based Omega-3 Fats

Raw nuts and seeds, including pumpkin seeds, are one of the best sources of plant-based omega-3s (alpha-linolenic acid or ALA). We all need ALA, however, ALA has to be converted by your body into the far more essential omega-3 fats EPA and DHA -- by an enzyme in which the vast majority of us have impaired by high insulin levels. So, while pumpkin seeds are an excellent source of ALA, I believe it is essential to get some of your omega-3 fats from animal sources, such as krill oil, as well.

4.  Prostate Health

Pumpkin seeds have long been valued as an important natural food for men’s health. This is in part because of their high zinc content, which is important for prostate health (where it is found in the highest concentrations in the body), and also because pumpkin seed extracts and oils may play a role in treating benign prostatic hyperplasia (BPH, or enlarged prostate). Research suggests that both pumpkin seed oil and pumpkin seeds² may be particularly beneficial in supporting prostate health.

5.  Anti-Diabetic Effects

Animal studies suggest that pumpkin seeds may help improve insulin regulation and help prevent diabetic complications by decreasing oxidative stress.⁴

6.  Benefits for Postmenopausal Women

Pumpkin seed oil is rich in natural phytoestrogens and studies suggest it may lead to a significant increase in good “HDL” cholesterol along with decreases in blood pressure, hot flashes, headaches, joint pains and other menopausal symptoms in postmenopausal women.⁵

7.  Heart and Liver Health

Pumpkin seeds, rich in healthy fats, antioxidants and fibers, may provide benefits for heart and liver health, particularly when mixed with flax seeds.⁶

8.  Tryptophan for Restful Sleep

Pumpkin seeds are a rich source of tryptophan, an amino acid (protein building block) that your body converts into serotonin, which in turn is converted into melatonin, the “sleep hormone.” Eating pumpkin seeds a few hours before bed, along with a carbohydrate like a small piece of fruit, may be especially beneficial for providing your body the tryptophan needed for your melatonin and serotonin production to help promote a restful night’s sleep.⁷

9.  Anti-Inflammatory Benefits

Pumpkin seed oil has been found to exhibit anti-inflammatory effects. One animal study even found it worked as well as the anti-inflammatory drug indomethacin in treating arthritis, but without the side effects.⁸

What’s the Best Way to Consume Pumpkin Seeds?

In order to preserve the healthy fats present in the seeds, pumpkin seeds should be eaten raw. If you choose to purchase seeds from a bulk bin, make sure they smell fresh – not musty, spoiled or stale, which could indicate rancidity or the presence of fungal mycotoxins. Organic pumpkin seeds are preferred, as they will not be contaminated with pesticides or other harmful chemicals.

However, most nuts and seeds have anti-nutrients like phytic acid that can make all the previously discussed important nutrients less bioavailable when you consume them. So if you plan on consuming seeds or nuts on a regular basis, it would be wise to soak or sprout them. To make them more palatable, you can then dehydrate them in your oven, or better yet and more cost effectively in a dehydrator. There are many dehydrators on the market, but Excalibur is generally considered the best. I have used one for over 20 years. They are readily available on Amazon.com

If you prefer to eat the seeds roasted, do so yourself so you can control the roasting temperature and time. Raw pumpkin seeds can be roasted on a low heat setting in your oven (no more than 170 degrees F or 75 degrees Celsius), sprinkled with Himalayan or other natural salt, for about 15-20 minutes.

5 Health Benefits Of Sex Revealed

By Times of India (03/23/2015)

Sex is not just good but healthy too. Here are ways how beneficial sex can be to your health.

Helps keep the immune system highly active

Research has shown that People who have sex have higher levels of what defends your body against viruses, germs and other intruders. Researchers at university in Pennsylvania found that college students who had sex once or twice a week had higher levels of the a certain antibody compared to students who had sex less often.

Lowers blood pressure 

There are mountains of data emerged in studies that say that there is a link between sex and blood pressure. One landmark study found that sexual intercourse specifically lowered systolic blood pressure. reduces Heart

Attack risk

Having an active sex life is beneficial for your heart. It not only raises your heart rate in a good way, but it also sex helps keep your oestrogen and testosterone levels in balance. When either one of those is low you begin to get problems, like osteoporosis and even heart disease. During one study, men who had sex at least twice a week were half as likely to die of heart disease as men who had sex rarely.

Improves women's bladder control 

Doctors say that a strong pelvic floor is important for avoiding incontinence, a condition that is will affect 30% of women at some point in their lives. Good sex is more like a workout for your pelvic floor muscles. Having an orgasm causes contractions in those muscles, which strengthens them.

Eases stress

Touching and hugging can release the body's natural feel-good hormone. Sexual arousal releases a brain chemical that revs up your brain's pleasure and reward system. Also, sex and intimacy can boost your self-esteem and happiness. Another important factor is that being close to your partner can soothe stress and anxiety.

6 signs that it's time to break up with your friend

With experience, one learns that friendships can have a natural tendency to go through different stages. At one moment you're both super close and telling each other everything, but then a few years later, you just chat and see each other once in a great while.There are many reasons for these changes in the friendship dynamic... one getting married while the other is still single; one taking on a totally different career path from the other; one having children while the other has no children and so on.

Even though these changes can be upsetting for one or both people, it is a natural and healthy change in the friendship. We are all growing and evolving as individuals, so what we may have been interested in before may not be what we are interested in now.

However, putting all of that aside, there are a few moments in life where a breakup with a friend may be in order. When we find ourselves questioning whether we need to breakup with a friend, it can be very difficult decision to make. So, here we have outlined five signs where it may be time to breakup with your friend.

1. They're critical of you. Do they criticise the way you dress? Do they put you down for not doing something "perfect"? That being said, do they talk badly about you to other people?

2. They seem to want to "compete" with you rather than support. Do they make comments to you that highlight how they "did that better"? Did they manage to accomplish something, but then put you down for not doing the same? Do they try to take up your interests or hobbies in a way to try to "beat you" in some way?

3. They're users. Are they always asking you to do them a favour? Do they owe you quite a bit of money, but keep making excuses to not pay you back? Are they always coming to you looking for help but they are never there for you when you need help?

4. They try to make moves on your partner — or they start dating your ex without discussing it with you first. Actions like this are a reflection of how much they truly value your friendship.

5. They lie to you — a lot. A few little lies is one thing, but when there are many, it can really negatively effect the genuineness of the friendship. If you are the type of person that values honesty, vulnerability and creating depth in your relationships then having a friend who chronically lies isn't going to support you in that.

6. They don't really support you. When you are going through a difficult time, are they there for you? Do they provide you with a good listening ear? Do they support you in your goals? Do they "cheer you on" in your endeavours and ask you how you've been doing?
Finally, ask yourself the following questions: Why am I friends with this person? What do I gain by being friends with this person? What do I enjoy when being friends with this person?

If you can't really answer those questions and a few or all of these five signs are true for you, then a legitimate breakup may be in order.

Ultimately, remember this
Our friendships are a reflection of who we are. As we are growing and evolving as human beings, we may realise that some aspect of ourselves is no longer serving us. As a result, we may find ourselves needing to let friends go as well. It may involve creating some distance to give ourselves space to grow or it may involve needing to set boundaries for ourselves and "breaking up" with that friend. Either way, both are a natural aspect to our growth.

Are you a procrastinator at work?

By Times Of India A new report says delaying tasks and being distracted takes away 55 days a year

Okay, how many of us are guilty of this?
1. Shopping online when you have a presentation to make?
2. Desktop browsing travel sites instead of getting a report done?
3. Lolling in front of the TV instead of doing that daily workout?

Chances are, you've done all three.

Procrastinating or putting things off can be detrimental to our daily lives and is described as the number one enemy of progress. The good news? If you're guilty of it, you're mot alone. Delaying tasks at hand is a universal syndrome and one that most people do most of the time.

Here's more...

Why do people look for distractions?
For different people, the justification to escape work varies. Says advertising manager Rishabh Mehta, "Most often when I know that I have something important to do like calling a client, it starts to bore me and I automatically begin to think of excuses to tell him why I haven't called instead of just doing so. It's just a feeling of dread to face the task which makes me feel like doing anything else, even taking a walk, instead." Adds student Samina Parkar, "I recently took a gym membership, but each day, I was finding more reasons that came in the way of heading there — from friends to my work. I realised it was just the trepidation of working hard there that was putting me off." Knowing our action will require certain effort and cause some pain are also the reasons why we put things off and thus go back into our comfort zones, state psychologists.

Expert's warning: Don't use the 'snooze button' all the time
Constantly being in the 'I don't feel like doing this now' mode can lead to a unhappier you. People who continually put things off are unhappier, as well as less wealthy and healthy in comparison to those who get things done promptly. We might kid ourselves that leaving things to the last minute means we'll do a better job because of the added pressure, but studies have shown that procrastinators are more likely to make mistakes. Psychiatrist Dr Anjali Chhabria says this is not so much a time management issue as it is about having a maladaptive lifestyle. "We are sometimes ill-prepared owing to a bad sleep schedule, which in turn causes a lack of focus. Procrastinators are also constantly living in thought rather than action. This over-thinking leaves them anxious and fatigued. We have to stop hitting the snooze button to give us time and delay things," she adds.

Top signs that you're a habitual offender
- You spend too much time chatting with pals or near the office vending machine.
- You simply go through work mails without really doing anything about them.
- You have a high-priority task at hand, but immediately go for a coffee break.
- You delegate all tasks into the 'future' instead of the 'present'.
- You let your mood dictate when crucial tasks need to get done.

55 days lost
A survey of 2,000 adults revealed that we spend on an average, 218 minutes procrastinating every day, which equals 55 days of lost time year.

In your genes?
Researchers at the University of Colorado at Boulder found that a tendency to procrastinate may have its roots in genetic factors and that impulsivity is also genetically linked.

5 strategies to become more more time-efficient
Reward yourself: This is the best motivator. Buy yourself a doughnut or a slice of cake if you have completed your tasks for the day.
Try peer pressure: Getting a colleague to check up on you is another good idea. When you have someone to answer to, it helps.
Make a to-do list: That won't allow you to escape looking at what you must do. Plus, proritisation eases pressure.
Break it down: Put the major goal into smaller tasks, which will make it more manageable. It will also feel good to tick off each item as you go along.
Write out the consequences: Pen down why it will be unpleasant not to complete what you have at hand. For instance, write 'weekend will get the overload' or 'I'll have to stay back and miss my TV show'; it's effective.
Use technology right: In an interview to the American Psychological Association, Joseph Ferrari, who has authored books on the subject, says, "Today's technology can help us not procrastinate if we use it wisely. We don't have to surf the web for hours on irrelevant tasks. Use technology as a tool, not as a means of delay."

Busting myths about sleeping

From the elderly needing less sleep to oversleeping benefits, we bust popular misconceptions.

Sleeping is a key part of staying healthy but many people aren't getting enough or are having too much. A recent study shows that having too much sleep could increase your chances of a stroke. So we bust myths and offer handy tips on how to make the most of your slumber.

MYTH
Naps ruin night-time sleep

FACT: Power napping during the day, a near-sleep state, can help you sleep better. This gives you confidence that you are able to power down your mind and body. It also helps unload the brain's working memory so there is less 'filing' to be done at night, which leads to deeper, more restorative sleep. A power nap should last no more than five to 20 minutes between 2-4pm.

MYTH
Eight hours is essential

FACT: Some of us function well on just six to seven hours while others need eight to nine. So when it comes to sleep, one size doesn't fit all. So if you are healthy and feel fine, stop worrying that you haven't had enough sleep.

MYTH
You can't have too much

FACT: Sleeping for too long (more than 10 hours) is as damaging as getting less than six hours, scientists say.

Spending long periods lying down slows blood flow to organs and affects blood sugar levels raising the risk of heart disease, stroke and diabetes. Going to bed and getting up at the same time every day programs your body to sleep better and is a good way to get adequate sleep.

MYTH
Sleep is needed so we can switch off

FACT: Our brains and bodies don't switch off. They are busy performing functions, like making memories, building bones, regenerating tissue, strengthening immunity, removing toxins and stabilising blood sugar.

MYTH
The elderly need less sleep

FACT: This is a common misconception. As we get older, sleep quality declines and we experience a change in sleep patterns - whether that's more frequent awakenings, loss of non-REM sleep or more naps.

MYTH
Workout always helps

FACT: Exercise is good for quality sleep but high- intensity exercise can be disruptive if done too close to bedtime.

MYTH
Alcohol helps

FACT: Too much alcohol can play havoc with sleep patterns especially late at night. It may help you fall asleep initially but will interrupt your sleep later and rob you of one of our most satisfying types of sleep, where dreams occur as you are likely to wake up due to dehydration or for visiting the loo.

MYTH
Weekend catch-up is okay

FACT: It's impossible to catch up on missed sleep because you can't make up the quality. A long lie-in disturbs your biological clock and leaves you groggy so it's counter productive.

The way around would be to go to bed earlier the following night instead but wake up at the same time every day regardless of when you went to sleep.

MYTH
An hour before midnight is worth two after

FICTION: While this isn't strictly true, it is based on the fact the first third of your sleep is the most restorative. It is the deepest part of sleep where we are least likely to be disturbed.  

 

- Daily Mirror