The Magic 7 – Sleep & Cardiovascular Risk
A recent study shows that even among healthy people who regularly get five hours or less sleep a night have more than double the risk of developing cardiovascular disease. Also, people who regularly get nine or more hours of sleep a night have a greater than fifty percent increased risk of cardiovascular disease. Perhaps more surprising, people who get six or eight hours sleep also have a higher – but far less dramatic – increased risk of cardiovascular disease.
The study advised that seven hours sleep per night, not six or eight or anything more extreme, was the ideal regular sleep period for cardiovascular health.
But how could sleep period affect heart health?
The researchers suggested that shorter sleep times can cause “impaired glucose tolerance, reduced insulin sensitivity, increased sympathetic [nerve] activity and elevated blood pressure,” all of which increase the risk of hardening of the arteries.
Longer sleep duration may be related to an underlying sleep-related breathing disorder or poor sleep quality.
This study was published in the August 1, 2010 issue of the journal, Sleep. It is available online with a subscription to the journal or a membership the American Academy of Sleep Medicine.
For deep, restful sleep, try Z-Caps! http://www.advantig.net/products/z-caps
Lack Of REM Sleep Linked To Chronic Migraines
A new study suggests that a lack of sleep, as well as a lack during sleep of the dreaming phases known as REM, can trigger migraines and increase the risk of chronic migraines.
Rapid Eye Movement or REM phases of sleep are those brief periods during which we experience dreaming. Regularly losing sleep, or sleeping but without REM periods – as often occurs when alcohol, drugs or stress are involved – increases the expression, or activity, of certain proteins related to lowering our threshold of pain.
The proteins are known as p38, PKA, and P2X3 and lower expression of them can cause the pain of migraine. The study will be presented in Los Angeles to the attendees of the American Headache Society’s annual scientific meeting on one of the days between June 24 and 26. It has not been published and details are not yet available.
To support deep, restful sleep, try Z-Caps. Z-Caps not only help you get to sleep, natural ingredients in this formula calm the mind so that you don’t review your “to do” list or other scenarios repeatedly…common subconscious behavior that can keep you from resting deeply.
How ‘True’ Loneliness Can Affect Your Health
Two studies by the same team have found that true loneliness is caused by a lack of depth in communication and connection and that it can often be an underlying health problem in people who hoard friends and have a busy social life.
Meeting up with numerous friends, following them on Twitter, or staying in touch with former coworkers does not carry much clout in combating true loneliness, which is a lack of depth of one-to-one communication. Lacking this underlying deeper connection affects health in ways that are becoming clearer: it reduces the regenerative effect of sleep, the ability to cope with stress and individuals’ attention to health. The mere presence of a relationship, even a “close” one, did not affect this tendency towards loneliness and diminished health.
One study appears in summary form in the June issue of the journal, Health Communication and the second will appear in a future issue. The first study is now available in full-text format at: http://bit.ly/coSuiC.
Holiday Survival Tips
This statement rings from stores, appears in our mail and seems to permeate all of November & December. Instead of experiencing “happy holidays,” many are likely to be feeling holiday blues for different reasons.
- Holidays can be a reminder of loss-a relationship, a family, a marriage, a loved one.
- Many feel overwhelmed by the stress of family dynamics at a time when everything you see and hear tells you to be happy at family gatherings.
- Economic uncertainty and unemployment leave many feeling blue and stressed about how to manage.
- The shopping, cooking, baking, gift giving marathon can leave people feeling drained and incapable of relaxing.
- This time of year can be a time of self-evaluation and reflection about the past but also creates anxiety about the future.
- Some feel excluded and lonely if they do not partake in the holidays or have no family.
- Reduced day light during shorter winter days can contribute to feeling sluggish, tired and short on energy.
- A myriad of stressors can produce feelings of sadness, loneliness, gloom, hopelessness, fatigue, etc. If you were already feeling blue before this time of year, these feelings may only intensify.
Basic Holiday Survival Tips & Product Recommendations
We would like to share a few key “Holiday Survival Tips” that have helped many people make it through “the happiest time of year” and suggest several products for those who need a little help this holiday season. Take the biggest step first: resolve to help yourself.
1. Don’t sacrifice sleep. Visiting friends, baking cookies and shopping are no longer fun if you are worn out and ready to collapse. Fatigue can also darken your mood.
PRODUCT RECOMMENDATIONS:
Z-Caps: If getting to sleep is troublesome, try (1-2) Z-Caps at least one hour before bedtime.
To learn more about Z-Caps, click on the Z-Caps bottle to the left.
Myo-Nerve: If you need even deeper sleep to calm a busy mind or address pain support, try Myo-Nerve one hour before bedtime. Myo-Nerve is our latest innovation for neuromuscular relaxation. Just add 1 scoop or less to a small serving of natural applesauce or yogurt one hour before bedtime.
Click on Myo-Nerve (to the right) for more information.
2. Set your boundaries. A person who struggles with personal boundaries often gets stressed and hangs on to anger and frustration, making them more likely to experience holiday blues.
3. Exercise. Don’t wait to make a New Year’s resolution to start or resume your exercise program. Your body’s ability fight the blues is strengthened by the natural chemistry that occurs when your body moves regularly. So write yourself a reminder to enjoy a brisk walk, take stairs, ride your bike or make use of your gym membership now.
PRODUCT RECOMMENDATIONS:
ProSport & ProSport MAX: To maximize your exercise benefits, enhance your hydration. ProSport and ProSport MAX are the choice of elite and amateur athletes who rely on the antioxidant power these drinks deliver.
ProSport MAX offers 2075 ORAC units/serving — the antioxidant equivalent of 4-7 servings of fresh fruit or berries.
Click on the ProSport photo to learn more.
At only $2 – $2.50/serving, ProSport & ProSport MAX offer so much more than designer coffee or mass market energy drinks.
Click on the ProSport MAX photo to learn more.
ProSport MAX delivers 4200 ORAC units/serving – the antioxidant equivalent of 10-14 servings of fresh fruit or berries.
Try either drink powder in a delicious smoothie for quick energy or “nutrition on the run.”
4. Monitor Caffeine & Alcohol Intake. Caffeine can give you a quick high but a jolting crash once it wears off, leaving you feeling worse than before you drank that high calorie, triple strength, ultra-sized Italian-sounding coffee bar drink. Alcohol is a depressant and can intensify seasonal blues. Bring your own healthy alternative to parties if you think there may not be a non-alcoholic option.
PRODUCT RECOMMENDATION:
PowerThru: If you’re feeling low on energy, boost your body’s own cellular energy production with our botancial, EGCG Green tea formulation that contains time tested natural ingredients. Try PowerThru in the morning or at lunchtime for smooth alertness without the jolt & crash.
Click on the PowerThru bottle for more information.
5. Savor the treats in moderation. At home, you’re in charge. Choose to prepare healthy, balanced meals that in turn, keep you feeling more emotionally and physically balanced. If you know that it may be difficult to stick with your regimen away from home, eat lightly before you leave home so that you can savor treats in moderation and spend more time in conversation.
6. Lighten the load. Yours and others. Volunteer at the food bank, at a soup kitchen, for children or people in need. Don’t underestimate the power of helping others.
7. Keep track and be reasonable. Make lists to stay on top of a reasonable number of tasks, gifts, events to attend and money to spend. Staying in control is empowering and a critical step in maintaining healthy emotional balance.
PRODUCT RECOMMENDATIONS:
InSight Natural: For natural mental health support and a positive, proactive attitude, try our cocoa flavonoid-based formulation that has been dispensed by physicians to thousands of patients.
For more information on InSight Natural, click on the product photo to the left.
InSight HT: When high tension and stress require an extra strength mood/relaxation product, try InSight HT to help you manage stress better. Unlike other natural “mood” products, both InSight HT and InSight Natural offer noticeable benefits.
To read more about InSight HT, including stress management tips, click on the InSight HT bottle to the left.
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If you would like to share your tips for enjoying the season, we invite you to post your comments or questions. The Advantig Blog is a moderated blog, so please expect approved comments and answers to questions to post within 24-48 hours.
You Can Control Stress
Stress is not only a harmful state of mind, it can also become a harmful condition for your overall health because it actually changes your body chemistry. These chemical changes over time can adversely impact your immune health, your cardiovascular health and your entire well being.
We’ve collected some great stress relief tips that are posted to the Advantig website to help reduce anxiety and maintain a balanced life. Take a look at some of these time tested techniques to help you optimize your day-to-day management of stress:
Relaxation & Meditation: Structured relaxation & meditation can help control stress and improve your physical and mental well-being. The options are almost infinite. We’ve summarized just a few here:
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Biofeedback: a method of learning to relax, control stress responses, or modify the body’s reactions through the use of monitoring equipment, training the autonomic nervous system (the part we don’t consciously use) to relax.
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Meditations: Focusing on religion, spiritual beliefs or purely on physical relaxation, meditation is one of the most popular techniques to achieve physical and mental relaxation.
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Progressive Muscle Relaxation: A method developed in the 1930s in which muscle groups are tightened and then relaxed in succession based on the idea that mental relaxation will be a natural outcome of physical relaxation.
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Qigong: (pronounced “chee gong”) This ancient Chinese Martial Art/health-care system combines physical training (such as isometrics, isotonics, and aerobic conditioning) with Eastern philosophy and relaxation techniques.
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Tai chi: “Meditation in motion” is characterized by soft, flowing movements that stress precision and force.
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Yoga: Yoga’s goal is to restore balance and harmony in the body and emotions through numerous postural and breathing exercises.
Exercise: Exercise promotes overall fitness and helps you manage emotional stress and tension from the release of endorphins. Being fit and healthy also increases your body’s ability to deal with stress. Start slow by taking the stairs, walking in your neighborhood, riding your bike. Just get moving!
Time management: Learn to prioritize tasks, avoid over-commitment, being overscheduled and feeling pressured. Check your calendar, planner, or PDA before commit or learn to say “let me get back to you after I check my calendar” to avoid commitments made under pressure that can cause you stress later.
Organization: Schedule time to organize your physical surroundings (office, desk, kitchen, closet, car) so that you won’t be faced with the stress of constantly searching for misplaced items or being overwhelmed by clutter. Take 10 minutes to periodically sort through and organize piles of paperwork and clutter.
Take 5: Take a 5 minute deep breathing break, look away from the computer screen, close your eyes and visualize a relaxing place, stand up and stretch your arms, neck or legs. Breaking the monotony and changing the pace helps to refresh your perspective.
Lend a Helping Hand: Do something nice for another person. Studies show that altruism is good for your emotional well-being, and can measurably enhance your peace of mind. When you feel stressed and overwhelmed, you may feel like you’re least able to give; however, altruism activates the area of the brain associated with positive feelings, lifting your spirits, making you feel better the more you give.
Support systems: People with strong social support systems experience fewer physical and emotional symptoms of stress than their less-connected counterparts. Loved ones, friends, business associates, neighbors, and even pets are all part of our social networks. Cultivating and developing a social support network is healthy for both body and mind.
YOU CAN CONTROL STRESS
In addition to the mind-body techniques listed above, you can combine these products to help you control stress and support a balanced state of mind:
Healthy Attitude – Proactive State of Mind – Balance. InSight Natural is a cocoa flavonoid-based dietary supplement. Cocoa flavonoids are scientifically linked to brain function and healthy brain oxygenation. We say that InSight supports a “winning state of mind” – which is a phrased coined by one of our customers who found that InSight Natural helped him “break through the wall” in athletic competition. Endurance athletes are finely tuned individuals who benefit from InSight Natural. If these highly specialized individuals can benefit, no fears – so can you. You can learn more about InSight Natural’s here: http://www.advantig.net/products/insight-natural.
Mental tranquility – Calmer Mind – Mental Relaxation. InSight HT is designed for people who want to experience the positive mental state InSight Natural offers, but need more intensive help for “High Tension” (which is why we call it HT). InSight HT blends InSight Natural with 3 additional ingredients that have a scientific basis for supporting a more relaxed, calmer mental state required to manage stress: 5-HTP, L-theanine & Vinpocetine. For more information on these ingredients and InSight HT, got to: http://www.advantig.net/products/insight-ht. If you can take the time for a relaxing massage, take 1 InSight HT an hour before your treatment for ultimate relaxation.
Deep, Restful Sleep & Refreshed Awakening. When you’re under stress, sleep is the ultimate mental recharge. The problem is that sometimes the mind just keeps repeating scenarios as though it were on a loop as a way to problem solve or cope. This can leave you feeling drained and even more tired in the morning. For those times, take 1 Z-Cap an hour before bedtime for the deep sleep your body needs. Unlike prescription sleeping pills, Z-Caps will help you feel refreshed and ready for the day. You can read more here: http://www.advantig.net/products/z-caps.