Heavy Breathing - Ill Effects of EnvironmentWritten by Sherri L. Dodd
As I write this, I am less than two weeks away from my highly anticipated family vacation. We will be going with two other families, so usual abundant memories should be double. However, being fitness enthusiast that I am, there is a bit of anxiety about visiting “Happiest Place On Earth”. This is due to fact that Los Angeles metropolitan area has placed #1 on list for most ozone pollution for fifth consecutive year. As well, it has a detrimental amount of particle matter (soot, among other things) and is also smoggiest city in U.S., according to American Lung Association. With this information I am betting that fit folks of Los Angeles either seek shelter while working up a sweat or they endure burning lungs and reel from inadequate amounts of oxygen while exercising outdoors.Air pollution can greatly impact an individual's cardiovascular efficiency in many ways. This is due to pollutant’s (e.g., carbon monoxide, ozone, etc.) ability to infiltrate respiratory system. During normal breathing, most people will use their nose to channel oxygen to their lungs. This route serves as a filtering vessel utilizing your mucous membranes to snag particle matter as well as soluable gases before they can penetrate through to your lungs. When someone is performing a higher impact activity (e.g., running), there is an inclination to begin mouth breathing. This act bypasses your body’s natural filtration process and more pollutants are received into lungs. From lungs, pollutants will circulate throughout body via bloodstream. The results include bronchial vasoconstriction (airway opening becomes smaller), lung tissue can be compromised from alveoli damage and capacity for oxygen transport is decreased. The exercising individual will experience less oxygen entering bloodstream, which will result in an inadequate supply of oxygenated blood to muscles. End game is that physical performance of that individual will be substantially compromised.
| | Self Help for InsomniaWritten by Adam Sargant, Dip.H.Ed (Nursing Studies), Dip.Hyp.,NLP(prac)
The benefits of a good nights sleep cannot be underestimated. It is believed that sleep gives our bodies chance to maintain and repair our bodies and minds. Cell growth and cell repair takes place to combat affects of stress. Sleep also helps our bodies fight infection. This is because our immune system releases a sleep-inducing chemical while fighting a cold or an infection. Sleep helps body conserve energy and other resources that immune system needs to mount an effective attack. While mental processes that take place in sleep are not well understood, it is probable that sleeping and dreaming allow mind to re-organise experience in constructive ways. The areas of brain responsible for dreaming are also those areas associated with inspiration and aspiration.Sleep deprivation has long been understood to give rise to some very unpleasant consequences. In early stages (which can arise from persistent poor quality sleep), we can see ·Tiredness ·irritability, edginess ·inability to tolerate stress ·problems with concentration and memory ·behavioural, learning or social problems ·frequent infections ·blurred vision ·vague physical discomfort ·alterations in appetite. Insomnia is a condition that causes distress to many people. Insomnia is probably responsible for more days off work and more mental strain than any other condition in western world, with usual response from a frustrated medical profession being prescription of powerful sedatives that have strong adverse side effects. Nobody knows just how many sleeping tablets are consumed every year, but in US alone government permits manufacturer of pentobarbital (Nembutal) to make over 15 tons yearly! There are many things we can do to improve quality of our sleep. What constitutes quality sleep will vary from person to person, but on average, an adult requires 7 or 8 hours sleep a night. During sleep, we cycle through three stages of sleep ranging from light sleep to deep sleep, and finally, to rapid eye movement (REM) sleep. A complete sleep cycle takes 90 to 110 minutes on average. Basic Sleep Hygiene Basic sleep hygiene rules are really common sense when you think about them. They could include ·Become aware of your mind and body’s natural cycle. Some people function better going to bed early and rising early, other people function better when going to bed late and rising late. Listen to your body, and notice at what times of day you function best and are most productive. ·Sleep only when you feel sleepy. This reduces time you are awake in bed. ·If you can't fall asleep within 20 minutes, get up and do something else until you feel sleepy, but make sure it is not too stimulating. Sit quietly in dark listen to some nice soothing music. ·Try not to take naps. This will ensure you are tired at bedtime. If you just can't make it through day without a nap, sleep less than one hour, before 3 pm. ·Get up and go to bed same time every day. When your sleep cycle has a regular rhythm, you will feel better. ·Don’t exercise for at least 4 hours before bedtime. Regular exercise is recommended to help you sleep well, but timing of workout is important. Exercising in morning or early afternoon will not interfere with sleep. ·Develop a routine. Listen to relaxing music, read something soothing for 15 minutes, have a cup of warm milk, and do relaxation exercises. ·Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed. Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Alcohol may seem to help you sleep in beginning as it slows brain activity, but it is a depressant, and will interfere with quality of your sleep. ·Have a light snack before bed. If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. ·Make sure your bed and bedroom are quiet and comfortable.
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