Tidur: antara Fakta dan Auta?

Banyak kajian dilakukan tentang tidur dan fenomena yang berkaitan dari masa ke masa, oleh itu banyak penemuan-penemuan baru yang diperolehi sehingga apa yang kita anggap betul sebelumnya tidak lagi menjadi fakta yang relevan. Ini menunjukkan ilmu manusia itu sangat terbatas, Ilmu Allah jua Yang Maha Luas….

Berikut dipanjangkan senarai beberapa fakta dan anggapan tentang tidur….

Sleep: Fact or Fiction?

How much do you know about sleep disorders? Review these statements and learn which are true and which are not.

Health problems have no relation to the amount and quality of a person’s sleep.

Fiction: More and more scientific studies are showing correlations between poor quality sleep and/or insufficient sleep with a variety of diseases, including hypertension, diabetes and depression. For example, insufficient sleep can impair the body’s ability to use insulin, which can lead to the development of more severe diabetes. Patients with poorly controlled diabetes and sleep apnea have improvement of diabetic glucose control when treated for sleep apnea. This is also found in patients with hypertension and sleep apnea. When the sleep apnea is treated, the blood pressure also improves. In addition, too little sleep may decrease growth hormone secretion, which has been linked to obesity.

Older people need less sleep.

Fiction: The average adult needs a total sleep time of seven to nine hours per day. While sleep patterns usually change as we age, the amount of sleep we generally need does not. Older people may sleep less at night due, in part, to frequent night waking, but their need for sleep is no less than that of younger adults.

Snoring can be harmful.

Fact: Snoring can be a sign of sleep apnea, a sleep disorder that is associated with other medical problems such as cardiovascular disease. Sleep apnea is characterized by episodes of reduced or no airflow throughout the night. People with sleep apnea may remember waking up frequently during the night gasping for breath.

You can “cheat” on the amount of sleep you get.

Fiction: Sleep experts say that most adults need between seven and nine hours of sleep each night for optimal health. Getting fewer hours of sleep will eventually need to be replenished with additional sleep in the next few nights. Our body does not seem to get used to less sleep than it needs.

Teens need more sleep than adults.

Fact: Teens need at least 8.5 – 9.25 hours of sleep each night, compared to an average of seven to nine hours each night for most adults. The internal biological clocks of teenagers can keep them awake later in the evening and can interfere with waking up in the morning.

Insomnia is characterized only by difficulty falling asleep.

Fiction: One or more of the following four symptoms are usually associated with insomnia:

* Difficulty falling asleep.
* Waking up too early and not being able to get back to sleep.
* Frequent awakenings.
* Waking up feeling unrefreshed.

Daytime sleepiness means a person is not getting enough sleep.

Fiction: While excessive daytime sleepiness often occurs if you don’t get enough sleep, it can also occur even after a good night’s sleep. Such sleepiness can be a sign of an underlying medical condition or sleep disorder such as narcolepsy or sleep apnea.

Your brain rests during sleep.

Fiction: The body rests during sleep, not the brain. The brain remains active, gets recharged, and still controls many body functions including breathing during sleep.

If you wake up in the middle of the night and can’t fall back to sleep you should get out of bed and do something.

Fact: If you wake up in the night and can’t fall back to sleep within about 15-20 minutes, get out of bed and do something relaxing. Do not sit in bed and watch the clock. Experts recommend going into another room to read or listen to music. Return to bed only when you feel tired.

Getting too little sleep may impact weight.

Fact: How much a person sleeps at night can impact their weight. This is because the amount of sleep a person gets can affect certain hormones, specifically the hormones leptin and ghrelin, that affect appetite. Leptin and ghrelin work in a kind of “checks and balances” system to control feelings of hunger and fullness. Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite, while leptin, produced in fat cells, sends a signal to the brain when you are full. When you don’t get enough sleep, it drives leptin levels down, which means you don’t feel as satisfied after you eat, and increases ghrelin levels, stimulating your appetite so you want more food. The two combined can set the stage for overeating, which in turn may lead to weight gain.

Reviewed by The Sleep Medicine Center at The Cleveland Clinic.


Senaman regangan di tempat kerja

Sama ada bekerja di pejabat atau di rumah, kita menggunakan meja tulis untuk menulis dan juga menaip (komputer meja atau komputer riba). Kalau lama sangat duduk menulis atau menaip sudah tentu belakang kita lenguh/sengal/sakit. Jadi untuk menghilangkan kelenguhan dan kesakitan tulang belakang ini, kita perlu melakukan senaman regangan yang sesuai, di samping mengembalikan tenaga dan kesegaran badan untuk meneruskan kerja.

Berikut diberikan 12 tips senaman regangan yang mudah untuk diamalkan di tempat kerja…

Stretching Exercises at Your Desk: 12 Simple Tips

Try these stretching exercises at your desk — or anywhere else — to ease back pain and boost energy.

By Susan Seliger
Reviewed by Brunilda Nazario, MD

You may feel awkward doing stretching exercises at your desk. But right now, as you sit there at your computer, you are doing one of the worst things you can do to your body — you’re sitting still. And not only that, but the way you sit — and type, and hold the phone — may be wreaking havoc on your bones, joints, and muscles.

“People who sit at their computers for hours every day — they’re in for serious medical problems,” says Sharon Hame, MD, associate clinical professor at UCLA’s department of orthopaedic surgery. “We’re seeing more things than carpal tunnel; those pains go up the arm to the elbow and shoulder and then translate to the neck and back. It’s a huge problem.”

In addition to carpal tunnel and other traditional ergonomic issues, new problems are cropping up, Hame says. “I saw a woman yesterday who had tennis elbow. She got it at work from the way she answered the phone and worked at the computer.” The solution, experts say, is to break up your work by doing stretching exercises at your desk.

Relieve Back Pain With Stretching Exercises at Your Desk

Aches and pains, not to mention the weight gain that can result from hunching over your desk all day, are just the beginning. “People shouldn’t be complacent about moving just because they’re not obese,” says Angela Smith, MD, orthopaedic surgeon at Children’s Hospital of Philadelphia and former president of the American College of Sports Medicine. “There are a lot of skinny people who, because they don’t exercise for strength and balance, are osteoporotic fractures waiting to happen.”

So what can you do to ward off pain and stiffness and boost your energy and alertness? WebMD consulted orthopaedic surgeons and exercise specialists for 12 simple stretching exercises at your desk that will release tension from head to toe. They take only a few minutes. Set the alarm on your cell phone or computer to go off every hour to remind you it’s time to get up and stretch.

The 12 Best Stretching Exercises at Your Desk

1. Just stand up and sit down — no hands

* You might have gotten a gold star in preschool for sitting still, but it just goes to show you (best sellers notwithstanding) that not all of us learned everything we need to know in kindergarten. “If you stand up and sit down (over and over) — without using your hands — it can be a challenge,” says Smith. “Do it while you’re on the phone; no one will know.”

2. Substitute exercise for sitting — while you work

* Get rid of your desk chair and substitute an exercise ball, suggests Smith. “I used it for a while when I was having low-back problems; it was great,” Smith says. “All day you are engaging all the muscles in the back, legs, butt, everything, to stay balanced.”

* Hame knows one man who put a treadmill in his office and conducted all his business while walking. (He lost weight, too, Hame says.)

3. Shrug your shoulders — to release the neck and shoulders

* Inhale deeply and shrug your shoulders, lifting them high up to your ears. Hold. Release and drop. Repeat three times.

* Shake your head slowly, yes and no. You might as well amuse yourself while you do it to relax even further. Ask yourself silly questions: “Is your boss an idiot?” Move your head up and down, “Yes, yes, yes.” Side to side: “No. No. No.” (Shedding tension is as much mental as physical.)

4. Loosen the hands with air circles

* Clench both fists, stretching both hands out in front of you.

* Make circles in the air, first in one direction, to the count of ten.

* Then reverse the circles.

* Shake out the hands.

5. Point your fingers — good for hands, wrist, and forearms

* Stretch your left hand out in front of you, pointing fingers toward the floor. Use your right hand to increase the stretch, pushing your fingers down and toward the body. Be gentle.

* Do the same with the other hand.

* Now stretch your left hand out straight in front, wrist bent, with fingers pointing skyward. Use your right hand to increase the stretch, pulling the fingers back toward your body.

* Do the same on the other side.

6. Release the upper body with a torso twist

* Inhale and as you exhale, turn to the right and grab the back of your chair with your right hand, and grab the arm of the chair with your left.

* With eyes level, use your grasp on the chair to help twist your torso around as far to the back of the room as possible. Hold the twist and let your eyes continue the stretch — see how far around the room you can peer.

* Slowly come back to facing forward.

* Repeat on the other side.

7. Do leg extensions — work the abs and legs

* Grab the seat of your chair to brace yourself and extend your legs straight out in front of you so they are parallel to the floor.

* Flex and point your toes five times. Release.

* Repeat.

8. Stretch your back with a “big hug”

* Hug your body, placing the right hand on your left shoulder and the left hand on your right shoulder.

* Breathe in and out, releasing the area between your shoulder blades.

9. Cross your arms — for the shoulders and upper back

* Extend one arm out straight in front of you. With the other hand, grab the elbow of the outstretched arm and pull it across your chest, stretching your shoulder and upper back muscles.

* Hold. Release.

* Stretch out the other arm in front of you — repeat.

10. Stretch your back and shoulders with a “leg hug”

* Sit on the edge of your chair (if it has wheels, wedge the chair against the desk or wall to make sure it does not roll). Put your feet together, flat on the floor.

* Lean over, chest to knees, letting your arms dangle loosely to the floor. Release your neck.

* Now bring your hands behind your legs, right hand grasping left wrist, forearm (or elbow if you can reach that far), left hand grasping the right. Feel the stretch in your back, shoulders and neck. Hold.

* Release your hands to the floor again.

* Repeat three times or as often as it feels good.

11. Look up to release upper body

* Sit up tall in your chair, or stand up. Stretch your arms overhead and interlock your fingers.

* Turn the palms to the ceiling as you lift your chin up, tilt your head back, and gaze up at the ceiling, too.

* Inhale, exhale, release.

12. Substitute walks for email — and don’t eat at your desk

* Instead of emailing a colleague “and copying 25 people who don’t want to be copied anyway,” Smith says, “walk over to the colleague you really want to talk to.”

Instead of a lunch meeting at you desk, walk together to a neighborhood sandwich shop. “Talk while you walk — it’s more efficient and productive,” Smith says. “You’re getting more oxygen to the brain, you have no distractions, and you’re more likely to remember what is said.”


Khasiat Gingko biloba

Di kalangan orang Cina, pengambilan Gingko biloba dianggap sangat berguna untuk kesihatan diri secara holistik. Oleh itu, kita dapati kebanyakan orang Cina tidak dapat dipisahkan dengan tumbuhan ini.

Berikut dipanjangkan khasiat Gingko biloba yang telah diketahui umum……

Dalam perubatan China, biji Gingko biloba dianggap lebih bermanfaat berbanding daun. Ia digunakan untuk merawat asma, masalah keputihan, kencing malam dan tidak terkawal dan tonik paru-paru kerana ia mempunyai bahan anti bakteria dan anti kulat.

Daun dan biji Gingko biloba

Bagaimanapun sejak 30 tahun yang lalu, ahli sains mendapati ekstrak daunnya lebih bermanfaat kerana kandungan flavonoid dan terpena lakton yang bertanggungjawab ke atas kebanyakan tindakan biologi dalam tubuh manusia.

Gingko menggalakkan pengaliran darah, termasuk ke otak, tangan dan kaki, mengawal keanjalan saluran darah serta mengurangkan kecenderungan pembekuan darah. Manfaat terhadap memori tidak terhad kepada golongan berusia, malah kajian ke atas golongan wanita muda yang sihat menunjukkan perubahan memberangsangkan dalam ujian memori selepas pengambilan ekstrak Gingko biloba.

Gingko biloba turut dipercayai memberi kesan baik terhadap fungsi kognitif bagi penyakit Alzheimer. Memandangkan otak terdiri daripada asid perlu tak tepu yang tinggi, ia mendedahkan kepada radikal bebas. Gingko biloba adalah anti oksida yang baik dan ini juga menjadikannya popular sebagai makanan tambahan.

Minyak ikan yang kaya dengan asid dokosaheksanoik juga turut memberi impak kepada rangsangan minda. Rangsangan minda sebenarnya bukan sahaja sesuai untuk golongan kanak-kanak, malah sesuai juga untuk golongan berusia bagi mengekalkan kecergasan minda. Membaca, menyelesaikan teka-teki, teka silang kata serta bermain catur merupakan antara permainan yang boleh merangsang minda.


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