Let Loose The Thoughts

journal from a humble soul

How Long To Nap For The Biggest Brain Benefits April 10, 2015

Filed under: Health — lapuce @ 9:04 pm
Tags: ,

I don’t always do napping, but if I feel really tired, than taking a 30 mins nap would always bring me back fresh though a little bit tired.  Nowadays, since I’m no longer working, I will always take a short nap after lunch, not immediately after lunch, but one hour after lunch at least.  A friend of mine once told me that napping is not good.  It will make you tired, lazy and feeling more sleepier.  Which, I would say she is absolutely right !!!  Today while browsing through the internet, I came across an article about napping.  You can check this from

http://www.collective-evolution.com/2014/02/17/how-long-to-nap-for-the-biggest-brain-benefits/

Happy reading you alls !!!!

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Napping can be great! But sometimes when you wake up after a nap, you feel groggy and almost as if you are more tired now than you were before taking the nap. Why does this happen? According to Dr. Michael Breus “If you take it longer than 30 minutes, you end up in deep sleep. Have you ever taken a nap and felt worse when you woke up? That’s what’s happening — you’re sleeping too long and you’re going into a stage of sleep that’s very difficult to get out of.”[1]

nap_biggest_brain_benefits

Benefits of Naps

So what are the most ideal ways to nap? Napping can be seen as a quick reboot or boost for the brain. Think of when your computer is starting to perform slowly and things aren’t responding up to par, after you shut everything down and do a reboot, things are back up to speed. The brain is quite similar in that, as you nap, even for very short periods of time, benefits can be seen in a number of areas.

Sleep experts suggest  that taking a 10-to-20-minute power nap can give you a quick burst of alterness and mental clarity when you don’t have much time. This can be used throughout the day, late at night, before something important or right before you are trying to beat the final boss of a video game you’ve been playing all night right and you know you need the extra quickness.

When I was interested in trying to maximize my time awake (which I still am, but haven’t tried much lately) I did some research into sleeping cycles and how to minimize the amount of sleep you need while still being able to function well. I ended up choosing a cycle that gave me a core sleep and then several naps throughout the day that lasted about 20 minutes. I found that after the 20 minutes naps, I felt great. Very alert, mental clarity was high and I was ready to go for the next 3 or 4 hours easily.[2]

I found though, that near the beginning of my experiment with cycles, I would start to lose cognitive clarity as I got closer to the end of the day. While this was part of the transition portion of the cycle, I got to feel what its like when the brain just isn’t getting enough deep sleep.

According to Dr. Mednick, this is where longer naps of 60 minutes or so are said to be good for increasing that cognitive power again. [1] Mednick also states that the 90-minute nap will likely involve a full cycle of sleep, which aids creativity, emotional and procedural memory, such as learning how to ride a bike. Waking up after REM sleep usually means a minimal amount of sleep inertia.

Naps Summarized

A study evaluating the recuperative effects of short and ultra short naps found that napping for 5-10 minutes can create a heightened sense of alertness and increased cognitive ability when comparing to not taking a nap at all.

If you are looking for a quick recharge: nap for 5 – 20 minutes.

If you are looking for deeper sleep rejuvenation: nap for 60 – 90 minutes.

Final tip

When you take your shorter naps, sit up slightly as it will allow you to avoid falling into a deeper sleep. If you dream during these power naps, it could be a sign that you are sleep deprived.

 

Gluten Free Intolerance Symptoms January 4, 2015

Filed under: Health — lapuce @ 11:09 am
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Check out this website taken from Live Love Fruits.  If you have any of these symptoms then you are suffereing from Gluten Intolerance, just like me : http://livelovefruit.com/2013/06/gluten-intolerance-symptoms/

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1. Digestive Issues

gas, bloating, diarrhea, constipation

 

2. Nutritional Deficiencies 

due to malabsorption (e.g., suffering from anemia (iron malabsorption) or “chicken skin” on back of arms (result of fatty acid deficiency and vitamin A deficiency secondary to fat-malabsorption caused by gluten damaging the gut)

3. Weight loss or weight gain

gluten protein disrupts metabolism functioning

4. Fat in stools

gluten prevents fat absorption

5. Aching joints

gluten triggers inflammation in the body, causing swelling and pain in your joints

6. Depression

intestinal damage caused by wheat leads to malabsorption, and prevents our guts from absorbing zinc and B vitamins which are crucial for regulating our moods

7. Eczema

related to the inflammation that gluten triggers in the body

8. Headaches

inflammation from gluten puts a lot of pressure on our blood vessels, which can cause pounding headaches

9. Exhaustion

gluten is incredibly hard to process by the body, and slows our digestion, thus making us tired

10. Irritability & Behavioural changes

same as depression, our bodies cannot absorb minerals and vitamins when our gut is destroyed by the gluten we eat. These vitamins and minerals help regulate our mood

11. Irregular menstruation, infertility, miscarriages

gluten intolerance creates imbalances to our hormones and can lead to a myriad of female fertility and menstruation issues

12. Cramps, tingling, & numbness

triggered by inflammatory response the body has to gluten protein

13. Slow infant and child growth

due to nutrient malabsorption

14. Decline in dental health

gluten sticks to our teeth and this causes bacteria to thrive

 

THE HEALTH CONSEQUENCES OF NEGATIVE THINKING December 26, 2014

Filed under: Health — lapuce @ 10:55 am

This was taken from The Open Mind website : http://www.the-open-mind.com/the-health-consequences-of-negative-thinking/

It’s amazing how our thoughts changes everything around us.  The saying about “mind over matters” should be taken seriously.  We should start to think about all good things; it can be thought about having a great day in the ofice, smooth driving to work etc, from the day we wake up until the day we go to bed.

Seriously I can assure you, I’ve been practising good thoughts for a very long time.  Every night before going to bed I will visualize what I want to achieve in my work, how much salary that I would like to receive, what kind of company that I wish I will be working for. God is great!!  So far God has granted my wishes.

Look no more for some info.  Watch this video and you can see the amazing thought changes those around you.

mremotional-pain-chart-louise-hay

 

10 of the Most Common Nutrient Deficiencies and How To Spot Them December 13, 2014

This is absolutely good.  I do have some of the symptoms and will start to make sure all of the vitamins are taken, afterall with my age going to be 50’s soon, being healthy is a must…

Read more at http://livelovefruit.com/2014/12/most-common-nutrient-deficiencies/#J7JX774IyWxpHPg2.99

 

10 ways to turn back the ageing clock without surgery June 5, 2011

Filed under: Advises,Health — lapuce @ 10:44 am
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The SKIN Magazine – Features – 10 ways to turn back the ageing clock without surgery.

By Ann Nee Ting

If you are not a fan of the cosmetic surgeon’s scalpel, yet want to look and feel years younger, fret not. We have ten anti-aging tips that will help you to turn back your aging clock without expense and fuss.

Increasingly there’s a trend to focus on anti-aging beauty from within. There is great truth in the statement because if you feel good, you naturally look good. Your appearance is a reflection of your health and vitality. Looking good and feeling young is as much about your lifestyle choices as about the latest Botox fix or anti-wrinkle cream.

Here are my all time best top ten anti aging tips to aging gracefully: 

1. Quit Smoking:

If you smoke you need to stop immediately! You may not be able to completely reverse the damage smoking has done to your skin but you will stop the damage getting worse. The consequences of smoking are not pretty; it not only accelerates skin aging by encouraging the destruction of collagen. Reduced levels of collagen are one of the primary reasons your skin ages so a smoker’s skin ages much faster. The telltale signs of “smoker’s face” are dull, grayish, dry skin, increased wrinkling around the eyes and puckering wrinkles around the mouth. Not exactly a face bursting with youth and vitality, don’t you think?

2. Sun Protection

UV damage is the number one enemy of younger looking skin. While some cynics will say that getting a tan is the latest fashion accessory, know that sun tanning leads to photoaging, a process that produces deep wrinkles in the leathery textured skin and will cause premature age spots. Always use a broad spectrum sunscreen. Have sunscreen always with you so you never get caught out. And if you want a tan – fake it.

3. Supercharge your diet

Fill your plate with fresh vegetables, fruit and whole grains to boost your antioxidant content. For younger looking skin, make sure you get plenty of vitamins C and vitamin E; these two wonder vitamins work synergistically to restore collagen in your skin. If you want firm, supple skin, opt for fatty fish such as salmon, cod, and sardines. They are rich in omega 3 fish oil which is vital to maintain the cellular integrity and heart health.

4. Pop a pill

Boost your antioxidant intake with a daily supplement, especially if you think may not be getting all the essential vitamins and minerals that you need from your diet. Some medications such as those for your cholesterol or diabetes may also lower your absorption of certain vitamins, making supplementation vital for your long term health. Go for one with the highest levels of the key vitamins and minerals for younger looking skin and all round health.

5. Go green

Do what the Japanese have been doing for centuries and indulge in green tea as your staple beverage. Green tea is an amazing and natural anti-aging product. Recent research shows that green tea can protect you from cancer, build your resistance to heart disease and dementia and contribute to your body’s ability to burn fat – especially abdominal fat – resulting in weight loss even where there is no change in your daily diet. To get the maximal benefit from green tea, opt for green tea powder or loose tea leaves rather than pre-packed tea bags.

6. Moisturize + exfoliate

You may have heard this one before but it’s still true that these simple steps done daily can make a world of difference to your skin health. Regular exfoliation keeps skin clear of dead cells and allows maximal absorption of anti-aging skin care you may be using. Simple moisturizing of the skin ensures your skin is supple, hydrated and protected against environmental stresses and further free radical damage. Take time to choose a good anti aging moisturizer. Make sure it has high levels of proven effective ingredients like retinol or peptides that work to reverse the aging process and reduce wrinkles.

7. Run for your life

Exercise will give your more energy, build muscle mass, increase blood flow to your skin, help prevent high blood pressure, reduce anxiety, strengthen bones and raise your metabolic rate so you lose more weight more quickly. Exercise is good for the skin too! By increasing the delivery of oxygen and nutrients to your skin cells, it gives skin an instant pick-me-up. So lace up those jogging shoes now, and give your body what it really needs to go the distance with you.

8. Get your beauty sleep

Getting enough sleep is one of the most important habits for anyone over the age of 40. When you sleep your body releases growth hormone which stimulates cell turnover. Lack of sleep wrecks havoc on your health and beauty (that’s why they call it beauty sleep right?). Dark eye circles, dull, tired skins… the list goes on. So hit the pillow early tonight and give your body and skin an overnight recharge.

9. The fountain of youth

If you are looking for the fountain of youth, look no further. It’s right in front of you in the form of good old water. Hydrate your skin from within – skin cells need water just like every part of your body including your brain. Without sufficient water, your skin will dehydrate and essential anti-aging nutrients cannot be delivered to your system. If you want to look younger you need to make sure water is an essential part of your anti-aging regimen.

Start one tip a day and before you know it, you are on the way to living and feeling better.

 

Clean your kidneys April 12, 2010

Filed under: Health — lapuce @ 9:30 am
Tags: ,

Years pass by and our kidneys are filtering the blood by removing salt, poison and any unwanted entering our body.

With time, the salt accumulates and this needs to undergo cleaning treatments.

How are we going to do this?

It is very easy, first take a bunch of parsley and wash it clean.

Then cut it in small pieces and put it in a pot and pour clean water and boil it for ten minutes and let it cool down and then filter it and pour in a clean bottle and keep it inside refrigerator to cool.

Drink one glass daily and you will notice all salt and other accumulated poison coming out of your kidney by urination.

Also, you will be able to notice the difference which you never felt before.

Parsley is known as best cleaning treatment for kidneys and it is natural!

 

Things you can do with BANANA March 24, 2010

Filed under: Fruits,Health — lapuce @ 11:31 am
Tags:

This is interesting.  After reading this, you’ll never look at a banana in the same way again especially to the single ladies….hahahahahahahahahahahahahahahahahaa…..

1.  Keep you fit.

Bananas contain three natural sugars – sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.  Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes.

2.  Prevent substantial illnesses

But energy isn’t the only way banana can help us keep fit.  It can also overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

3.  Depression

According to a recent survey undertaken by MIND among people suffering from depression, many felt better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

4.   PMS

Forget the pills – eat a banana. The vitamin B6 it has regulates blood glucose levels, which can affect your mood.

5.  Anemia

High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

6.  Blood Pressure

This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

7.  Brain Power

200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

12. Mosquito bites

Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

13.  Nerves

Bananas are high in B vitamins that help calm the nervous system.

14.  Overweight and at work?

Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

15.  Ulcers

The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

16.  Temperature control

Many other cultures see bananas as a ‘cooling’ fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

17.  Seasonal Affective Disorder (SAD)

Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.

18.  Smoking & Tobacco Use

Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

19.  Stress

Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body’s water balance. When we stress, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalance with the help of a high-potassium banana snack.

20.  Strokes

According to research in ‘The New England Journal of Medicine, ‘eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

21.  Warts

Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

21.  Quick Shoe Shine

Want a quick shine on our show?  Take the INSIDE of the banana skin and rub it directly on the shoe (not a suede shoe ok)…polish with dry cloth.

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So, a banana really is a natural remedy for many ills.

When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.

It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, ‘A banana a day keeps the doctor away!’

PS: Bananas must be the reason monkeys are so happy all the time!