Insomnia can be a terrible thing to struggle and many who do look for various ways to find relief in order to get some rest.  Popping in a sleeping pill may seem to be the easiest solution and it may lead to better rest, but recent studies have shown that a price may be paid down the road by those who do take a sleeping pill.

It has been proven through research that those who take sleeping pills are a third more likely to die prematurely than those who don’t.

Despite the fact that these things have been proven, sleeping pills still have their place in society.  In fact, some British experts questioned this study done in Canada.  They believe it has over-stated the risks involved in taking sleeping pills.

Dr Belleville analysed 12 years of data on more than 12,000 Canadians.

When all other factors were equal, death rates were found to be significantly higher among sleeping pill users and those taking tablets to ease anxiety.

A recent survey has revealed that nearly 70% of Americans suffer stress-related conditions which include insomnia and anxiety.  Most are trying to find ways to relieve that stress and a study has recently shown how hot tubs can serve that purpose.

Hot tubs have shown that the swirling water can help your brain to relax and also relieve stress at the same time.  This study also showed that going into a hot tub fifteen minutes before bedtime rises the temperature which allows a person to sleep better and get into a more deep sleep.

People who suffer from physical ailments can also benefit greatly from the use of a hot tub:

-those who struggle with aching joints can find relief from the warm, pulsating water which increases the blood supply to those aching joints.

-greater flexibility can be attained thanks to the warm water which will in turn decrease muscle tension.

-specialized jets in some hot tubs can help relieve inflamed tissue and bring some relief to some painful parts of the body.

Rehab & Therapy Benefits:

-the Mayo Clinic recently found through a study that a hot bath gives many of the health benefits that exercise gives.  The heart rate is increased while soaking in a hot tub which can lower blood pressure.

-According to the U.S. National Institutes of Health, many studies have proven that hydrotherapy alleviates back pain since four out of five Americans suffer from chronic back pain.

http://www.hottubliving.com/health.aspx

An extensive amount of research has confirmed that a sufficient intake of calcium plays a central role in building and sustaining optimum bone mass.  Additional studies further indicate that adequate consumption of calcium can help lower cholesterol.

Calcium does a body good.

“Adequate calcium intake is vital to building and maintaining healthy bones, and to preventing osteoporosis—which is caused by a failure to build adequate bone mass or by bone loss that occurs as we age. Most people do not get enough calcium from diet alone, and this is where a calcium supplement can be important to consumers of all ages,” said Andrew Shao, Ph.D., Senior Vice President, Scientific & Regulatory Affairs, Council for Responsible Nutrition.

Although small studies that have looked at the cholesterol-lowering capacity of calcium vary widely, they do demonstrate that at least 1000 mg of elemental calcium reasonably lowers total cholesterol by about 2 to 4%. The calcium in each study was taken as one dose, or separated into increments of 400 mg. Additionally, the studies looked at people with high and normal cholesterol levels, as well as individuals ingesting a Western or low fat diet.

While some studies suggest that elemental calcium may lower cholesterol slightly, other studies suggest calcium has no significant effect on cholesterol. Using calcium as your only method for lowering cholesterol is not recommended since it’s the benefits of calcium are still up for debate.

As we age, we need calcium to strengthen our bones. If you are older than 19 years of age, your recommended daily intake of calcium should be between 1000 and 1200 mg a day. This is roughly the same amount used in some of the studies looking at calcium’s ability to lower cholesterol.

http://www.eurekalert.org/pub_releases/2010-07/cfrn-csp072910.php

http://cholesterol.about.com/od/naturalalternatives/a/calcium.htm

Vacation time boosts worker productivity.

Taking time away from work does not just improve productivity; it also improves a person’s health. Many studies show that people who take vacations are more positive and healthier.  Americans take vacations, but are far behind people from other countries.  Employees in the U.S. take an average of 13 vacation days a year.  It may not seem to bad, but once compared to other countries, one can a noticeable difference.  34 days in Brazil, 37 paid days in France, 35 paid days in Germany, and 42 paid days off in Italy.

Research has shown that workers who don’t use their entire vacation annually begin to experience some serious side effects.  Workers who are under extreme stress experience headaches, irritability, eyestrain, digestive disorders and panic attacks, all of which decrease productivity.

An article in the Journal of Occupational Health finds that vacationers from multiple countries, including the United States, report a better mood, more energy and an overall great feeling of bliss and contentment. These mental health benefits are not extensive, as many participants say the feelings fade within a few days of returning from vacation. However, the authors in the Journal say the beneficial feelings don’t have a long term positive impact on health.

Instead of thinking you can't afford to take a vacation, think you can't afford not to.

The common misconception among most people is that the more hours you put into work, the more you’ll accomplish.  A study recently performed by the Organizational Psychology Program at Rutgers Graduate School of Applied and Professional Psychology proved how necessary breaks are for employees.  Employees who work 10-12 hours per day are significantly less productive and efficient than employees who work 6-6.5 hours a day.  The most successful executives, in high stress and high demand positions, take mini breaks throughout the day to grant their brains a breather. This is not to say those who work smaller amounts of time or take multiple breaks throughout the day are lazier than their counterparts, but that the human brain and mind become weary and less efficient while focusing for an extended period of time. To be extra resourceful, workers need to take time to gaze out the window, take a walk or even call a friend.

The University of Pittsburgh Mind-Body Center asked 1,399 participants already in other studies how frequently they did something they got pleasure from in the previous month, and those who performed more leisure activities had more positive emotions, lower blood pressure, lower stress hormones and smaller waists.

Another study followed 1,200 men at risk for heart disease for nine years and documented the fluctuations in the participants’ health. The Framingham Heart Study established that those men who took additional vacations were healthier and lived longer than those who neglected to take time off.

Source: http://thecommunityword.com/online/blog/2009/09/12/studies-show-vacation-time-is-vital/

Dark chocolate can improve your health.

People indulge in chocolate for many reasons, the sweet taste among them.  But could chocolate be good for you?  Recent studies indicate that chocolate is indeed good for you.

According to recent research, dark chocolate contributes to better health in several ways.   It has been proven to increase antioxidants and anti-depressant chemicals in the body. Additionally, it’s been shown to prevent heart disease by encouraging healthy blood flow and regular blood pressure. Dark chocolate contains as much as 80% cocoa where milk chocolate contains less than 20%. Don’t feel guilty for indulging in a few pieces of chocolate every once in a while as chocolate, especially dark chocolate, has been proven to have health benefits.

Cocoa, an essential ingredient in chocolate, contains flavonoids. Found in cocoa as well as many fruits and vegetables, flavonoids are antioxidants known to slow the aging process while neutralizing free radicals.  As we age, antioxidants in our bodies break down. Eating foods rich in antioxidants helps replace the ones which break down naturally within our bodies, which also helps us fight illness. However, drinking milk and eating chocolate at the same time doesn’t yield health benefits as milk can mute the body’s ability to absorb the antioxidants from chocolate.

Dr. David Katz, Director of the Prevention Research Center at Yale University, said part of the reason why so many people love chocolate is because eating it stimulates the brain’s pleasure centers. The xanthine compounds in chocolate, a group of chemicals that includes caffeine, aid that reaction. “It’s absolutely magic food,” Katz said. “Because it’s so good, it almost feels a little naughty.”

A study in the September issue of the Journal of Internal Medicine showed that heart attack survivors can reduce their risk of a second heart attack by eating chocolate several times per week.  However, experts caution that if chocolate is eaten in large amounts, its fat and calorie content could negate the positive effects of its antioxidants and other chemicals.

Studies show moderate consumption of dark chocolate can be good for one's health.

“If we’re going to make this a ‘food as medicine’ [issue], the public does need guidance,” Katz said. “Some is good for you, more is bad for you … there is a sweet spot in a certain range, like alcohol.”

Another study was done which divided 21 healthy adults into two groups. One group got a Dove Dark Chocolate bar, containing flavonoids, every day for two weeks.  Flavonoids keep cholesterol from gathering in blood vessels thus reducing the risk of blood clots.  They also slow down the immune responses that lead to clogged arteries.

Although the second group didn’t get Dove bars, they weren’t left out. They got dark chocolate bars but theirs had no flavonoids.

All subjects underwent high-tech evaluation of how well their blood vessels dilate and relax which is an indicator of healthy blood vessel function. Blood vessel stiffness indicates diseased vessels and possible atherosclerosis, or plaque build up in the arteries. Those who got the full-flavonoid chocolate did significantly better. Why? Blood tests showed that high levels of epicatechin from flavonoids, were coursing through their arteries.

“This is the longest clinical trial to date to show improvement in blood vessel function from consuming flavonoid-rich dark chocolate daily over an extended period of time,” Engler says in a news release. “It is likely that the elevated blood levels of epicatechin triggered the release of active substances that … increase blood flow in the artery. Better blood flow is good for your heart.”

http://www.suite101.com/content/health-benefits-of-dark-chocolate-a203193

http://abcnews.go.com/Health/MindMoodNews/chocolate-studies-headache/story?id=8530685&page=2

http://www.webmd.com/diet/news/20040601/dark-chocolate-day-keeps-doctor-away

Eating the right foods after exercising will help your body recover quicker and better.

While the pre-exercise meal can ensure that adequate glycogen stores are available for optimal performance, as glycogen is the source of energy most often used for exercise, the post-exercise meal is critical to recovery and improves your ability to train consistently. So, should you eat after working out?  If so, what should you eat, when should you eat it and how much should you eat? Here are some guidelines for eating after exercising.

What and when should you eat?

Your muscles need raw materials to recover after you work out. A light meal or snack within 2 hours after exercise is great. This post-workout meal should have protein, some complex carbohydrates and some healthy fats, too.  Energy bars, a lean turkey sandwich on whole grain bread and simple fruit would all make a nice post-workout snack.

Hydration is important for your health.  You’ll deplete water through perspiration when you exercise. Drink a glass of water roughly an hour before your workout and again after your workout. You can also sip water throughout your workout, too.  Weigh yourself before and after exercise and replace fluid losses.   Drink 20-24 fl oz water for every pound lost.
It is also important to consume carbohydrates, such as fruit and juice, within 15 minutes after you finish working out to help restore glycogen.

Research has shown that eating 100-200 grams of carbohydrates within two hours of endurance exercise is critical to building ample glycogen stores for sustained training. Waiting longer than two hours to eat results in muscles storing 50% less glycogen because carbohydrate consumption stimulates insulin production, which aids the production of muscle glycogen.

Drinking water immediately after working out will help your body remain hydrated and recover more efficiently.

Carbohydrate Plus Protein Speeds Recovery
Research shows that combining proteins with carbohydrates in the two hours after exercise nearly doubles the insulin response, which results in more stored glycogen. The optimal carbohydrate to protein ratio for this effect is 4:1, or four grams of carbohydrate for every one gram of protein. Eating more protein than that, however, has a negative impact because it slows re-hydration and glycogen replenishment.

One study found that athletes who refueled with carbohydrates and proteins had 100% greater muscle glycogen stores than those who only ate carbohydrates. Insulin was also highest in those who consumed a carbohydrate and protein drink.  Consuming protein has other important uses after exercise. Protein provides the amino acids necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise. It can also increase the absorption of water from the intestines and improve muscle hydration. The amino acids in protein can also stimulate the immune system, making you more resistant to colds and other infections.

Conclusion
If you are looking for the best way to refuel your body after long, strenuous endurance exercise, a 4:1 combo of carbohydrate and protein is your best choice. While solid foods can work just as well as a sports drink, a drink may be easier to digest, making it easier to get the right ratio within the critical 2-hour window.

http://sportsmedicine.about.com/cs/nutrition/a/aa081403.htm

http://nutrition.about.com/od/askyournutritionist/f/eatexercise.htm

Numerous previous studies have shown that people will live longer, in general, when harmful habits such as smoking are avoided.  However, new studies demonstrate how social networks and relationships may have the same life-enhancing effects as avoiding smoking.

Researchers, who collected the outcomes of 148 studies, estimated that people with solid personal relationships are 50% more likely than those without to endure over a precise period of time.  The analysis doesn’t prove that relationships directly help people live longer, but it seems clear that “our relationships come with more than just emotional benefits,” said study author Julianne Holt-Lunstad, an associate professor of psychology at Brigham Young University.

Lasting friendships can bring longer lasting lives.

308, 849 people were examined by researchers from Brigham Young University on the effects of relationships with family and friends.  The studies were done in Australia, Asia, Europe, and North America for an average of 7 1/2 years.  The results showed that strong relationships had a comparable effect to that of quitting smoking.

Sonja Lyubomirsky, a psychology professor who studies happiness at the University of California at Riverside, said friends and family can affect your health in a variety of ways. “They help support good health habits: They remind us to put that seat belt on and ask us about that pain we’ve had, have we had that checked out? That may be the biggest factor.”

Researchers from BYU noted that with so many distractions from technology, relationships seem to be taking a hit.  Relationships may also reduce stress and boost the immune system.  Or, it could be that people with more relationships live longer because “they’re healthier to begin with: They could be more active and have more energy to engage in social activities,” she said.

The authors also noted that other factors could also play a role.  They also said it’s very difficult to confidently say that having more social relationships will translate to longer lifespans.

Source: http://www.usatoday.com/news/health/2010-07-30-friends-wellbeing_N.htm

Sprained ankles are one of the more common injuries that people get while playing sports.  A recent report regarding sports injuries among high school athletes estimates a staggering 2 million each year with 500,000 doctor visits and 30,000 hospitalizations, according to the Centers for Disease Control and Prevention (CDC).  A recent study was done to see how ankle braces can help prevent ankle sprains.   Results from the study reveal that ankle braces significantly protect ankles from sprains, especially inversion ones for those who had not experienced a sprained ankle before.

A good ankle brace can make a difference for some.

999 high school varsity volleyball players from LA took part in a study during an entire season to see how well ankle braces worked.  40% of the players were male while 60% were female.  Five different types of braces were used in the study ranging from rigid, semi-rigid, and non-rigid braces.  In order to really see the effect of the brace(s), they players had to wear the brace during all the games and practices.   Of the 999 participants, only 42 of them played without a brace while the ohter957 wore a brace.  The results showed that sprains occurred pretty equal over time.  9.3% suffered sprains while wearing a brace and 9.5% suffered a sprain while not wearing a brace.  There was a decrease in the number of sprains suffered by those who had never before had a sprained ankle.

The conclusion that the study showed is that ankle braces do serve a purpose, but they aren’t a guarantee from preventing a sprained ankle.

This study was published May 1, 2010.

http://www.fitceleb.com/node/7679

Studies are done all the time and most of them people tend to ignore.  These studies are ones that usually catch people’s attention since it has to do with the subject of sexual activity.  Here are some of the results that researchers have found which will benefit those who engage in a monogamous relationship.

Reduce depression

The University of Albany released results from a study which suggested that women who engage in sex without the use of a condom are less depressed than women who have their partner use a condom.  300 women filled out anonymous questionnaires back in a study done in 2002 to know of their sexual behavior.  Then they completed a common test to diagnose a person’s symptoms of depression known as the Beck Depression Inventory (BDI).  It was proven from the study that women who engaged in sexual intercourse without the use of condoms had lower BDI scores.   Scientists have said that semen contains mood-altering chemicals such as prolactin, testosterone, and estrogen which has led scientists to come to the conclusion that these chemicals can alter moods when absorbed vaginally.

However, lead researcher of the Albany study, Prof. Gordon Gallup, has an important message. “Regardless of the findings, this study does not advocate that people abstain from using condoms,” said Gallup in a news release. “Protecting oneself from an unwanted pregnancy or a sexually transmitted disease is far more important.”

Lower mortality

A study was conducted in 1997 on 1,000 middle-aged men.  This study tracked the relationship between mortality and orgasms.  It was revealed from this study, over a ten year period, that mortality rates dropped nearly 50 percent in the men with “high orgasmic frequency” compared to men who had less orgasms.  The obvious conclusion is that a healthy sexual relationship can prolong one’s life.

Lessen headaches

Headaches have seemed to be more and more of an issue for people, especially women.  A study done in 2001, released in the journal Headache, surveyed women who engaged in sexual activity while experiencing a headache.  The results showed that 30 percent of women reported some relief from their migraines after having sex.  Meanwhile another 17.5 per cent ended up completely pain free. Only 5.3 per cent of respondents noticed worsening headache symptoms after sex.

This study was published March 2, 2011.

http://www.calgaryherald.com/health/your+body+good+many+ways/4374257/story.html

Too many Americans seem to be content sitting on the couch or sitting at work all day instead of taking the time to get up and move.  A recent study conducted showed that sitting too much could possibly lead to heart disease.

4,800 American volunteers were used to conduct this study.  Each volunteer wore an accelerometer device to measure their physical activity.   The results of the study showed that those who were more sedentary were more likely to have high cholesterol, larger waste lines, and higher insulin levels.   All three of those factors lead to the risk of cardiovascular disease.

Desk job's could lead to possible health risks.

“Being sedentary is a huge problem in modern times,” Manson says. “Many of us feel shackled to our computer, and really have to make a conscious effort to take breaks.” She recommends setting an alarm to go off throughout the day to remind yourself to get up and move. “It’s gotten so bad that many people will use e-mail to communicate with colleagues down the hall rather than getting up to talk to them face to face.”

It has been proven from other studies that when the body has fewer muscle contractions it will have more fats circulating in the bloodstream which can possibly lead to diabetes.  It also lowers the rate of calorie-burning and probably contributes to age-related muscle loss.

While daily exercise is certainly crucial for avoiding these problems, so, too, is taking frequent breaks from sitting. As the Australian study authors write, “these findings … highlight the importance of considering prolonged sedentary time as a distinct health risk behavior that warrants explicit advice in future public health guidelines.”

This study was published January 17, 2011.

http://www.boston.com/lifestyle/health/articles/2011/01/17/the_health_risks_of_a_desk_job/