Diet

7 Astounding Ways Your Mattress Affects Your Health and Sleep

Get a Good Night's Sleep

Most people don’t feel the significance of the best mattresses for their good night sleep and don’t find its importance in their well-being in their daily lives.  As it is a known fact that, every individual, in general, spend 1/3rd of their lives sleeping so there should be a huge impact on your sleep if you do not sleep on a comfortable mattress isn’t it. That is why it is important to consider purchasing the comfortable mattress to avoid the surprising ways of mattress affect your health and sleep.

7 Astounding Ways Your Mattress Affects Your Health and Sleep

You should consider three elements to a healthy life, including Exercise, Sleep, and Diet. One of the main reasons for poor sleep is your poor mattress. It’s a fact that when you didn’t get proper sleep, then it gets even more difficult to exercise and the entire day seems to be dull and inactive. That is why you should invest in a good mattress and only a few people recognize the significance of investing in a good mattress.  If you ask who are at risk, Well, the people who do not get at least seven hours of good sleep are at risk of bigger health issues.

The seven surprising ways that a mattress affects your sleep and health include:

1. Stress:

Poor sleeping habits lead to higher stress levels. Today, many people suffer from higher stress levels because of poor sleep and it is due to using the poor or old mattress. Currently, you can find the most advanced technology used in designing a high-quality mattress that can easily reduce your stress levels. That is why it is important to replace your old mattress with the new one, especially if your mattress is more than eight-years-old.

2. Allergies:

If you are using your mattress for a longer period, then it will become a breeding area for various micro-organisms, which can cause allergies. Sometimes, these dust mites can become a serious health threat. You should always clean your mattress frequently, also, replace your old mattress with the new one if you are suffering from a runny nose or a sore throat.

3. Back Pain:

Do not go for the ultra-plush mattress as it is not suggestible for your posture, it may cause an abnormal bend in your lower back. You should always check the mattress before buying it and check if it is giving a proper neck and spine alignment. But at the same time if you do not have any pain or sleeping issues getting a plush mattress in a box online or store can continue to give you a good night’s sleep.

4. Constant Fatigue:

If you are feeling unexcited and exhausted even after sleeping for eight hours continuously, then it is so clear that it is the issue of the poor mattress.  Also, when the mattress gets old, it directly affects the quality of sleep.

5. Wear & Tear:

If you feel lumps on the mattress or you might be having back pain because of the torn mattress spring. It is the right time to buy a new mattress with advanced technology.

6. Creaking:

If you hear a creaking sound, then that means the springs may not be working properly and it makes a creaking noise when you move or toss and turn on the mattress.

7. Insomnia:

It is a fact that a good night sleep can be obtained with a good quality mattress and it is a very important factor to consider if you are suffering from Insomnia. The only solution to prevent this is buying a new mattress.

The Positive Effects of Changing Your Sleep

The Positive Effects of Changing Your Sleep

The Positive Effects of Changing Your Sleep

You may not feel any immediate effects of missing out on sleep, but if you are consecutively getting less than 7 hours of sleep each night you are making yourself susceptible to sleep deprivation.

The symptoms of being sleep deprived include far more than just feeling tired. If you consistently skip out on a good night’s rest, you can experience a bad attitude, mood swings, a slowed immune system, trouble concentrating, high blood pressure, and a risk for diabetes and other serious conditions.

Putting your health on the line is no joke. You should be serious about getting your 7-9 hours of high-quality, restorative sleep each night. This will improve your life in more ways than just feeling energized. If you work on fixing your sleep routine and consistently getting healthy rest each night, you’ll start to see a lot of beneficial changes in your life.

You’ll have a better outlook on life

Quality sleep is an incredibly important component in keeping your mental health in order. Whether you realize it or not, going through your days feeling tired gives you a negative attitude. Waking up on the wrong side of the bed makes you groggy, moody, and irritable. In fact, severe sleep deprivation can even lead to feelings of depression and anxiety.

When you start getting better sleep more regularly, you’ll find yourself feeling energized and generally more optimistic. Don’t let your exhaustion drag you down; improve your sleep routine to help boost your overall mood for a more enjoyable life.

You’ll be a better employee

Better sleep = better cognitive function. When you’re well rested, you become more alert and have an easier time concentrating. Sleeping can even help improve your memory. A 2010 Harvard study showed that taking the time to sleep on an issue and dreaming can help you reactivate and reorganize information which improves memory and boosts overall performance.

If you’re looking to be a more productive employee, dedicate time to your ZZZs so your brain has the rest time it needs to function better during the day.

You’ll be in better shape

Some of the explanations for being in worse shape when you lose sleep are obvious. When you’re struggling to get through your day you’ll be more prone to pick up sugary snacks or a venti latte. You’ll also be less enthused to work out and be active, and you may choose fast food over a home-cooked healthy meal for the sake of being on low energy.

However, there’s also some science behind it. Being low on sleep triggers a cortisol spike in your body. This stress hormone sends a signal in your body to conserve energy to fuel you, which means your body clings to fat. Being sleep deprived also makes you “metabolically groggy,” slowing down your body’s ability to process insulin, a hormone which converts sugar, starches, and other food into energy. A recent study on this found insulin sensitivity to drop by more than 30% when you’re sleep deprived.

So by managing your late nights, you’ll also be able to manage your diet better.

You’ll look better

When you lose sleep, your skin barrier function slows down. This means if you aren’t sleeping enough, your skin isn’t retaining moisture as well as it would with more than seven hours of sleep. You also lose out on the time needed for healing from sun damage. Lingering sun damage makes you more susceptible to skin cancer and it also increases aging.

Of course, there are other factors that affect your skin quality such as genetics, diet, and skincare routine, but quality sleep will help you keep your skin glowing. It turns out that beauty sleep is the real deal, so don’t skimp out on your sleep.

How to improve your ZZZs

Maybe you’re ready to get more serious about your sleep, but you don’t know where to start. Here are some tips to help you start having more healthy, consistent sleep each night:

  • Develop a routine: Help your body fall into a rhythm by going to bed and waking up at the same time each day. This will make it easier to stick to consistent sleep.
  • Try natural remedies: Using essential oils, a warm bath, a cup of herbal tea, or some nighttime yoga stretches can help relax you for sleep.
  • Re-evaluate your mattress: You should be updating your mattress every 10 years for your best sleep. Know the signs your mattress needs an upgrade.
  • Block out noises: Try a white noise machine to mask background sounds if they are disturbing your sleep.
  • Set up your sleep haven: Your bedroom plays a role in how well you sleep. Optimize your bedroom space for a better night’s rest.

Author bio: Laurie Larson is a freelance writer based in Durham, NC. When she isn’t busy writing, she enjoys spending time in nature and her favorite coffee shops.

Positive Words Research – The Positive Effects of Changing Your Sleep

8 Fitness Tips for Women – How to Lose Weight Fast

women

While every woman is beautiful in her own unique way, there’s something that we all crave. That’s staying fit which usually requires shedding some excessive body weight. You know, it’s every woman’s dream to want to have a nice body, toned waist, flat tummy, and a nice pair of legs.

Unfortunately, a larger percentage of women are unable to achieve these ‘body goals’ mostly due to improper diet and irregularities in exercises.

So, in this piece, we shall look at some effective fitness tips for women to get their body in the right shape.

1. Have a Strategic Plan

A failure to plan may well be preparing for failure overall. While this is now cliché, it’s actually true. And as far as getting fit is concerned, nothing could have been truer. Before hitting the gym or before wearing your fitness gear, take a moment to think about what you’re seeking to achieve. Do you intend to take a spin class or run in the park? Be clear about your goal before you get started in the gym. It’d even be better if you wrote down your goal in your note. Coolsculping cost is worth considering, it is a non-surgical way to help get into shape. It’s a psychological move and helps you achieve the goal easily.

2. Drink More Water

Are you aware that your energy drink, fruit smoothie, or even light beer contains up to 100 calories? Yet you never get the same satisfaction from this beverages as you would from 100 calories of food, thus making the drinks a waste. Meanwhile, there are other liquids that contain high levels of carbohydrates and sodium which tricks your body into retaining water.

Water, however, is lacking carbs or calories and little to a total absence of sodium. This makes it the perfect liquid to adjust your weight. Also, water helps flush out water excess and aids metabolism.

If you don’t find your water inspiring enough, you may add some lemon wedges.

3. Ditch Your Refined Carbs for Veggies

Common carbs like pasta, rice and sandwich rolls aren’t healthy for any woman who’s seeking to lose more weight within the shortest timeframe possible. These foods wreak major havoc on a weight-losing program because they’re quickly digested, leaving the tummy empty and cause a desire to want to overeat.

To quickly lose more weight, swap these simple carbs for vegetables. So instead of rice, try carrots. Instead of chips, go for a dip. The complex carbs contained in these veggies take longer to digest, leaving you full for an extended period.

4. Do At Least 30 Minutes of Cardio Daily

Although calories can be easily burned with any workout that pumps the heart rapidly, you will burn more calories if you engage in a cardio routine, instead. That’s because cardio exercises simultaneously engage multiple muscles.

Taking half an hour to do exercises like spinning and boot-camp workouts will help you lose 200 to 300 calories in your arms, legs, and core making them sleeker.

To burn even more calories, experts suggest that you incorporate interval training. That means alternating the intense cardio with slower activity.

5. Start a Daily 36 Pushups and Lunges Routine

While pushups target the upper half of the body, lunges work the posterior, thighs, and hips. Do three sets of twelve pushups and lunges daily – or every two days. Yes, it’s quite intensive, but these routines will quickly help you achieve a streamlined appearance.

Pro-tip: To achieve even more streamlined body, make sure that your back and legs are aligned during each pushup. This will significantly impact your muscle tone. Also, you can build stronger muscles if you hold free weights in each hand while doing the lunges.

For more quality pro-tips on the impact of exercises on keeping fit, check out the exclusive guides on Lafitness.reviews.

6. Don’t Shy Away From That Cup of Coffee

Starting your day with a cup of Joe is also an excellent way to achieve your body goals quickly. Coffee contains caffeine which is a natural diuretic and great source of antioxidants which help fight against cell damage.

According to Dietary Guidelines for Americans, a daily dose of 400mg – which is about a venti Starbucks coffee is healthy for the body.

Well, if you aren’t much of a coffee fan, tea would be fine as well. Tea is also a natural diuretic. In fact, a recent study found that people who drink green-tea burn about 70 additional calories daily.

7. Take a Walk – Or a Hike

Exercising at any time of the day is good. But taking an evening walk is even better. Many people’s metabolism tends to be slower in the evening and participating in an aerobic activity for half an hour before dinner will help significantly increase the body metabolism for about 2-3 hours, even after you’re done moving.

What this means is that you’ll feel relaxed after the meal and won’t be tempted to engage in stress-induced eating that can even cause an accumulation of calories.

8. Eat Mineral-Rich Foods

Sodium cannot be entirely avoided in your meals but you can counter-balance this sodium by taking mineral-filled foods. Minerals such as potassium, magnesium, and calcium in foods such as leafy greens, tomatoes, carrots, etc. help maintain the ion balance in the body.

Additionally, low-fat dairy, seeds, and even nuts give the body system a bloat-busting boost. These foods have also been reported to have other health benefits such as reducing blood pressure, controlling blood sugar level and reducing the risk of chronic diseases.

Fitness is typically concerned with the well-being of the physical body and mind. And for women, fitness can be achieved by imbibing appropriate nutrition, moderate physical activities and rest. To remain healthy and quickly accomplish that body goal you so look forward to, follow the great tips shared with you in this article.

Are there some magic tips you’d like to share with us? Kindly do so. Cheers!

Positive Words Research – 8 Fitness Tips for Women – How to Lose Weight Fast

Running Schedules For People on a Diet

Running schedules For People on a Diet

Figuring out the perfect running schedule when dieting can be daunting even for dieting champions. Some people engage in either running or dieting for the purpose of weight loss, while others opt for a combination of dieting backed with an exercise regime of running through the week. Running is an ideal exercise that burns calories in lesser time compared to other exercise routines.

Finding a suitable running schedule when dieting requires careful consideration of all factors to ensure that you get maximum results. Take caution not to stretch yourself too thin as this may lead to dire consequences on your health. If you have been dieting for quite some time and feel the need to boost your weight loss efforts, speak to a dietician to figure out the best running schedule that works well for the type of diet you are following. Here are a few running programs you can try as you juggle work, school or taking care of the home.

Running Schedules For People on a Diet

1. Morning hours

run in the morning

When we are sleeping, the body hardly uses any calories obtained from dinner the night before. A morning run forces the body to use the stored fat for energy thus shedding a few pounds. Scheduling your running routine first thing in the morning is the surest way of keeping up your workout regimen. However, running in the morning may be challenging to your system as the body is not as warm as it would be later in the day.

Business executives who wish to supplement their dieting with running may find it difficult to carve out time from their demanding jobs. Try rising one hour earlier and run a couple of miles around the neighborhood before getting ready for work or preparing the kids for school.

You may be surprised to find a handful of neighbors who prefer to run before the sun comes up. Jogging at the crack of dawn is very refreshing as you get to enjoy the crisp, fresh air and before traffic builds up. Also, the noise levels are considerably low in the morning, and this gives you a moment of solitude as plan activities for the day.

2. Evening hours

evening running

If you negotiate a long commute to the city every morning, you may find it difficult to run before heading to work. Your priority is likely to be hitting the road before traffic builds up. If this is your reality, you may opt to plan your running activity after business hours.

An evening run has its perks; your body is warmer and hence you can operate at a faster pace after a short warm up session. Working after work accords you extra time for running as you are not rushing to beat deadlines.

According to the New York Times, seasoned athletes set records at races completed in the late afternoon or early evening. Take caution not to extend your routine too late as it may elevate your body temperature and thus have adverse effects on your sleep.

The National Sleep Foundation deduces that sleep deprivation hampers weight loss even with strict dieting.

Observe your diet during lunch to ensure that you have enough energy to carry through the evening jog. If you are low on energy, take a protein shake thirty minutes before running to allow your body ample time to digest and generate fuel.

Research shows that people who prefer to run in the evening stand the risk of missing their workout due to other demands of the day such as late working hours in the office.

Choosing to run after work requires discipline to resist distractions in the form of simple pleasures like happy hour with colleagues. If your workload forces you to work long hours, consider reporting an hour earlier to take a stab at your workload or work through lunch.

The latter option does not imply skipping lunch but rather cutting back on time spent in the break room with your colleagues. You can also bring packed lunch to avoid wasting time queuing at restaurants.

3. Lunch hour

lunch hour

If you are not a morning person and have difficulty maintaining a running schedule at dusk, you may decide to run during lunch hour. Careful, though, running at high noon is not conducive as temperatures can soar to high degrees. If you must run in the middle of the day, find a park with plenty of tree cover and run in the shade.

Conclusion

Regardless of the running schedule, your body will make the necessary adjustments to ensure a smooth workout. Be vigilant to stick to the program and sustain your diet in one stride.

Author Bio :

Jessica Natalie is a health and fitness lifestyle blogger who is passionate about running and wants to spread the love on her blog Cause I Love Running. You can find her on Twitter at @Jessica_loverun

Positive Words Research – Running Schedules For People on a Diet