If you fall asleep right after going to bed, there is high possibility that you have sleeping disorder.
There are people who say, “I can fall asleep within 5 minutes after going to bed” or “I have never had a problem about sleeping because I can fall asleep right after going to bed.” But if they can fall asleep immediately, that means the amount of their sleep is insufficient so they possibly have behavior induced insufficient sleep syndrome. Their brain is sleepy but is in a state that is forcibly awakened by giving stimulation. The symptoms of this disorder are feeling strong sleepiness suddenly during the daytime, tiredness or lassitude that you can’t recover from, etc. How long should we take to fall asleep? Our brain is designed to fall asleep about 10 minutes after going to bed. The 10 minutes is time to doze off comfortably How can we improve this sleeping disorder? It is recommended to go to bed 15 minutes earlier than usual and increase accumulated sleeping time, resulting in 7.5 hours’ additional sleeping time in a month. How can we know whether we sleep enough or not? Check if you are sleepy 4 hours after you wake up. Brain should be most active 4 hours after waking up. If you don’t feel sleepy at this time, even if you only sleep for 3 hours, you are successful to adjust your body. On the contrary, even if you sleep for 10 hours, if you feel sleepy, that means you had low quality sleep for a long time. What should we do when we can’t fall asleep? The structure of the brain makes us not able to sleep for at least 1 hour if we can’t fall asleep within 15 minutes. So when you can’t fall asleep, it is better to get out of the bed and sit on a chair in the dark room. We have antigravity muscles which support our body and relaxing these muscles makes us sleepy. There is a part of antigravity muscles at around the jaw. While sitting on a chair, look up raising the jaw up and keep the posture for 5 seconds and then slowly lower the jaw down. If you repeat this movement 3 times, your body relaxes and you feel sleepy so go back to the bed to sleep. What is the good way to sleep deeply? Before you go to bed, warm the ankles by showering with warm water. We can sleep deeply when our core body temperature goes down. Warming the ankles induces the sweat on the bottom of the feet. When the sweat vaporizes, heat of vaporization occurs. The heat of vaporization cools down the blood in the feet and the blood circulates the body, resulting in cooling the core body temperature. 1 hour before going to bed, warm each ankle for 10 seconds with shower.
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That is Coffee. Antioxidant effect of chlorogenic acid contained in coffee prevent the occurrence of cancer. If you drink more than 2 cups of coffee a day, the prevention of breast cancer, uterine cancer and colorectal cancer is expected. Drinking more than 3 cups of coffee a day is expected to reduce the occurrence of oral cancer and laryngeal cancer to 40 % and the occurrence of liver cancer to 50 %. Coffee has antioxidant effect to suppress active oxygen which is one of the causes of cancer. Other preventing-effects expected by drinking coffee are spots on the skin, cirrhosis of the liver, diabetes. Also coffee has effect to suppress the inflammation of the blood vessels in the brain and heart, so if you drink 3-4 cups of coffee a day, you can reduce the risk of death due to diseases of heart and brain by 20 %. Other drink effective for preventing-cancer Stomach cancer is caused by the connection of helicobacter pylori and salt. Drinking vegetable juice reduces harmful effect of salt because potassium containing in vegetable juice expels salt from the kidneys. Foods effective for preventing-cancer Garlic, broccoli sprout, Enokitake mushroom (long thin white mushroom), Bunashimeji mushroom (brown beech mushroom) Enokitake mushroom and Bunashimeji mushroom contain beta-glucan which raises the power of immune system, so they are effective to prevent cancer. When you cook them, grilling or sautéing them are recommended not to lose the effective substances. People with plump body shape don’t get cancer as easily as people with slender body shape People with plump body shape has higher immunity. If Body Mass Index (BMI) is 25, that is good to prevent cancer. You can calculate your BMI at the following URL http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm Cancer examination tests better to take Abdominal ultrasound, Chest CT scan, Colonoscopy (polyps can be removed) For breast cancer, mammography and ultrasound Brown rice is rich in phytic acid.
There is a rumor that phytic acid prevents the absorption of minerals, but there is no evidence about that. On the contrary, according to new researches, there are a lot of benefits of taking phytic acid. Taking phytic acid increases iron in blood A research of the study group including University of Iowa: 28 young women whose iron is slightly deficient are divided into two groups and one group took high phytic acid meals and another group took low-phytic acid meals for 8 weeks. As a conclusion, the group which took high-phytic acid meals had higher density of iron in blood than the group which took low-phytic acid meals. Taking phytic acid daily is not connected to the discharge of iron and it rather helps with storing iron. Zinc absorption is not related to phytic acid intake A research of University of Colorado: They researched zinc and phytic acid content of the meals of about 240 children. As a conclusion, there was no influence of phytic acid on the absorption of zinc. It is thought that the worries that phytic acid prevents the absorption of zinc are groundless. Phytic acid is attracting attention lately because of its beneficial effects such as antioxidant effect, anti-cancer effect or detoxification.
The cause of rebound weight-gain is that the brain turns on the switch for Energy Saving Mode.
The energy stored in the body becomes short, the brain turns on the switch for energy saving mode to enable the body to live with small energy so that the body doesn’t need to burn fat very much. The energy saving mode is switched on when more than 5 % of weight decreases within a month. What happens when the energy saving mode is switched on? Small energy is enough for the body so it is not necessary to use surplus fat as energy, resulting in not losing weight. Once the energy saving mode is switched on, it doesn’t go back to normal state for about 1 month. So even if the amount you eat go back to the original, you gain weight. This is rebound weight-gain. How can we prevent the energy saving mode? When we feel sense of fullness, we don’t turn on the switch of the energy saving mode. So how to prevent the energy saving mode is chewing a gum 15 minutes before a meal. When we chew something, histamine is secreted in 15 to 20 minutes and it stimulates a part of the brain related to sense of fullness. Another way to get sense of fullness is using small plates and cups. Even if the food has the same amount, the food looks larger on a smaller plate. It is called Delboeuf illusion. Surgical removal of the stomach usually makes you lose weight.
Why does even a partial removal of the stomach make you lose weight? Because the stomach becomes smaller so the amount able to eat decreases? The true reason is that hormone secreting from the stomach, which raises appetite, decreased. The hormone is Ghrelin. When ghrelin is secreted, appetite increases by stimulating the feeding center in the brain. How can we suppress the secretion of ghrelin without removing the stomach? 7-8 hours’ sleep makes hardest to secrete ghrelin. If you sleep less, the secretion of ghrelin increases. Less than 4 hours’ sleep increases the obesity rate by 73 %, compared to 7-9 hours’ sleep (according to the research of Columbia University in 2005). To lose weight using the mechanism of the stomach, please sleep for 7-8 hours. |
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