Foods To Get Fit - What Should You Eat When Exercising?

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Weight loss diets are tied to the idea of reducing calorie intake present in different proportions of fat, carbohydrates, and proteins. A proper diet for weight loss should include sufficient nutrients which when combined with physical exercise and training will yield the desired results. Training is the stimulus that sends impulses to the muscles instructing them to work at a specific level.  For the trigger to be effective, proper feeding is fundamental. The type of diet incorporated depends on the kind and intensity of the exercises. Energy is needed for the body's various functions including growth maintenance, daily activities, exercise , and other body movements and operations. This article is intended to provide education on the best foods to eat while exercising. Weight loss diets are tied to the idea of reducing calorie intake present in different proportions of fat, carbohydrates, and proteins. A proper diet for weight loss should include sufficient nutrients which when...
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What Are Sleep Disorders?

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Sleep is is often followed by complex changes in body physiology. The changes include coordinated, spontaneous, and internally generated brain activity as well as hormonal fluctuations and relaxation of musculature.
Sleep disorders and circadian disturbances affect millions of people Worldwide. The general adult population and a sizable percentage of children and adolescents are potential victims of decreased sleep which contributes to disability, morbidity, and mortality.
Sleep is a normal reversible and recurrent state of minimized responsiveness to external stimulation that is often followed by complex changes in body physiology. The changes include coordinated, spontaneous, and internally generated brain activity as well as hormonal fluctuations and relaxation of musculature.

Sleep disorders and circadian disturbances affect millions of people Worldwide. The general adult population and a sizable percentage of children and adolescents are potential victims of decreased sleep which contributes to disability, morbidity, and mortality. There are three types of sleep disorders and circadian disturbances.


  • Disorders of sleep and circadian rhythms

  • Sleep deficiency

  • Environmental disturbances of circadian functions.


Circadian disruptions, circadian disorders, and sleep disorders caused by lifestyle factors are common societal problems that increase the risks of major chronic diseases. This article discusses various types of sleep disorders and circadian disturbances.

What Are Types of Sleep Disorders?

Sleep has a pivotal role in human health. It is a dynamic state that affects all body physiology. Sleep impairment is associated with a high probability of mortality, heart disease, and compromised quality of life, especially in the older generation. Some of the possible  sleep disorders are discussed below:

Sleep Apnea

Sleep Apnea is a respiratory disorder where the patient incurs pauses in breathing while asleep. There are three types of sleep apnea: Central, mixed and obstructive.


Central apnea is a rare condition that occurs when the nervous system fails to activate breathing mechanisms. Mixed apnea involves the symptoms of both obstructive and central apneas.


Obstructive apnea is the most common and involves the collapse of the tissues of the upper respiratory system that makes the sufferer unable to maintain sufficient ventilation during sleep as a result of increased sleep-related resistance. The collapsed airways are terminated by a brief awakening where the airway reopens and normal breathing is restored. 


The common cause of sleep apnea disorder is the occurrence of excessive fat in the neck region. The condition is therefore closely related to obesity which is characterized by increased neck size, body weight, or body mass index
Sleep apnea is accompanied by daytime sleepiness and may lead to injuries such as accidents while driving.

Severe obstructive apnea leads to profound sleep disruption. Repetitive interruption of normal sleep may lead to a reduction in blood oxygen levels. The common cause of sleep apnea disorder is the occurrence of excessive fat in the neck region. The condition is therefore closely related to obesity which is characterized by increased neck size, body weight, or body mass index. Other causes include hypothyroidism and retrognathia.


Sleep apnea is accompanied by daytime sleepiness and may lead to injuries, hypertension, cognitive impairment, increased risk of ischemic heart disease, stroke, insulin resistance, and mortality. Sleep disturbances contribute to difficulty in concentration, poor short-term memory, and heightened irritability.  In children, sleep-disordered breathing results in cardiovascular and metabolic risk factors.

Restless Leg Syndrome

The disorder is indicated by a strong irresistible urge to move the limbs in response to uncomfortable sensations. The lower limbs are mostly affected. The desire to move the legs is exacerbated by rest and it's partially relieved by walking or moving the lower limbs. The inclination to move the legs is worst in the evening or night.


Restless leg syndrome is associated with iron deficiency, diabetes, heart disease, and depression. Some of the sleep symptoms include the inability to fall asleep or stay asleep, daytime sleepiness, fatigue, and daytime functioning issues.

Insomnia

Insomnia is characterized by the difficulty to initiate sleep and/or maintaining sleep. The causes include poor sleeping conditions, brain, respiratory, physical, and mental disorders as well as stress and depression. 


Frequent insomnia can bring harmful effects on the normal functions of the body. The disorder causes poor sleep quality, which may result in depression, substance abuse, and impaired working function. Mental illnesses may be worsened by insomnia.


Insomnia is characterized by the difficulty to initiate sleep and/or maintaining sleep. The causes include poor sleeping conditions, brain, respiratory, physical, and mental disorders as well as stress and depression
Insomnia is characterized by the difficulty to initiate sleep and/or maintaining sleep. The causes include poor sleeping conditions, brain, respiratory, physical, and mental disorders as well as stress and depression.

Chronic insomnia could invoke the use of sedatives, hypnosis, or psychotherapy. Prolonged use of sleeping pills has harmful effects as the body builds up a tolerance to the medication necessitating the use of a more potent dosage to initiate sleep. Persistent use leads to addiction.


Mild insomnia may be treated by sleep improvement, traditional warm baths, warm milk, or relaxation.

REM Sleep Behavioral Disorder

REM sleep behavioral disorder is indicated by a lack of paralysis during REM sleep. The patients “act out their dreams”. Unpleasant and vivid dreams are common symptoms. The disorder affects members of the older generation between 50 to 85years. 


The duration of REM sleep incidences increases during the night and are signified by rapid eye movements, low voltage, and dreaming. Patients in this state may injure themselves or others while asleep. The complication is associated with poorer subjective sleep quality, sleep-related injuries,  neurodegenerative conditions such as Parkinson’s disease, dementia, and multiple system atrophy.

Narcolepsy

Narcolepsy is a form of hypersomnia sleep disorder and wakefulness where the victim experiences extreme and uncontrollable spells of daytime sleepiness, disturbed nighttime sleep, and the irresistible onset of sleep or hallucinations. The sleep disorder is caused by the disease processes affecting the brain mechanisms responsible for regulating sleep.


Narcolepsy is a form of hypersomnia sleep disorder and wakefulness where the victim experiences excessive and uncontrollable spells of daytime sleepiness, disturbed nighttime sleep, and the irresistible onset of sleep or hallucinations.
Narcolepsy is caused by the loss of neurons in the hypothalamus that produces the hypocretin hormone charged with promoting awakeness.

Narcolepsy is dominant in youth or early adult life. The patient can fall asleep anywhere at any time - when in a conversation, working, standing, or walking. The sleeping duration lasts for several minutes.


Narcoleptics experience sleep paralysis that takes place when one is either falling asleep or awakening. Most victims encounter rapid eye movement (REM) at the beginning of sleep in contrast to normal sleep where REM occurs approximately 90 minutes after the inception of sleep.


Narcolepsy is caused by the loss of neurons in the hypothalamus that produces the hypocretin hormone charged with promoting awakeness.

Circadian Rhythm Disorders

Disorders of the circadian rhythm are caused by intrinsic or extrinsic circadian disruptions that lead to disability or dysfunction in physical and mental health.


Circadian phase disorders come into existence when the timing of the personal biological clock is out of synchrony with either the environment or life schedule.


Circadian disruption is the misalignment of the circadian phase as it occurs when traveling across different time zones which is collectively called jet lag.


Chronic circadian disruptions and disorders including shift work syndrome and delayed sleep phase disorder may propagate elevated risks of cardiovascular diseases, cerebrovascular diseases, cancers of the breast, colorectal and prostate, obesity, diabetes, and gastrointestinal diseases.

Sleepwalking

Sleepwalking (Somnambulism) is a behavioral genetic sleep disorder where a person sits up and performs different motor actions such as standing, walking about, talking, eating, dressing, or even leaving the house. The episode ends with the sleepwalker returning to sleep with no subsequent memory of the events.


Sleepwalking (Somnambulism) is a behavioral genetic sleep disorder where a person sits up and performs different motor actions such as standing, walking about, talking, eating, dressing, or even leaving the house.
Sleepwalker teen climbing down the stairs. The disorder affects adults as well.

Sleepwalking is a common action in children although adolescents and young adults can be affected in equal measure.


Persons with post-traumatic stress disorder may experience sleepwalking which can end up in shouting, struggling, or jumping out of the bed.

Snoring

Snoring is a rough, hoarse noise produced upon inhalation when asleep. The disorder is caused by the vibration of the soft palate and vocal cords and is associated with obstruction of the nasal passages which prompts breathing through the mouth.


Snoring disorder is caused by the vibration of the soft palate and vocal cords and is associated with obstruction of the nasal passages which prompts breathing through the mouth.
Men are most affected by snoring and the condition is more prevalent in obese persons.

Snoring is familiar among the elderly due to the loss of tone in the oropharyngeal musculature which promotes soft palate and pharynx vibration. Men are the most affected and the condition is more prevalent in obese persons.


The problem can be corrected by the removal of obstruction to normal nasal breathing or a change in sleeping posture so that the victim does not lie on their back.


Sleeping disorders and circadian disturbances are common in children, adults, and the elderly across all genders. Severe sleeping disorders are health hazards. They facilitate the acquisition and development of major chronic and lifestyle diseases, stress, and depression. The problem related to sleep disorders can be addressed through specialized physicians' behavioral assessments and treatment procedures.



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