alcohol

Surviving the carnival healthy

5. February 2018 von Redaktion Leave a Comment

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Soon, the carnival is at its peak. Many people even call it their personal highlight of the year. But, be cautious: lack of sleep and alcohol are frequent companions of carnival and stress the immune system. Often, this time of “partying and drinking” is followed by a cold.

Of course, it is important to party now and then; even if only one night of few sleep is affecting our immune system. But, caution should be used when you don’t omit any party and festivity. Because, several nights with few sleep have a massive impact on your immune system and may lead to a metabolic disorder. Here are some hints for a strong immune system.

Boost your immune system

Moderate and regular exercise: Before carnival starts, strengthen your immune system with regular and moderate exercise in fresh air like jogging.
Balanced nutrition full of vitamins: Support your immune defense with a nutrition rich in vitamins and minerals. Perfect are: Fresh seasonal fruits and vegetables, wholegrain products or pulses.
Fluid balance: When you tour the streets with a carnival parade or dance on Carnival balls you are moving and sweating a lot. By doing so, your body will lose a lot of fluids and vital substances that need to be replaced. Therefore, drink sufficient water like silent mineral water for example. And: Remember to drink a glass of water with every glass of alcohol!
Avoid too much alcohol: Avoid excessive alcohol consumption despite party-time. Your liver cleans the blood from poisons and bacteria; but, to break down alcohol your liver must postpone all other tasks. This weakens your immune system and opens the field for pathogens.
Due portion of sleep: Consider that not only a due portion of sleep but also the sleeping quality is decisive for the regeneration of the body as well as of the immune system. During sleep, our immune system works at full blast. During deep sleep, the number of immune cells increases, and information connected to pathogens are saved. Excessive alcohol consumption disturbs deep sleep. This leads to a poor sleeping quality and our immune system is not able to work at night.

Imagesource: @fotolia

Source: Editors – Simply healthy sleep

Is alcohol interfering with your sleep?

1. February 2018 von Redaktion Leave a Comment

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Carnival may turn into a party marathon; one party is followed by the other. Very often, alcohol is involved. Partying leaves everyday’s worries and stress behind; that’s alright, if you don’t drink more than one beer or a glass of wine. But, if one consumes a lot of alcohol not only a hangover will be the consequence. The sleeping quality is severely suffering, too.

Effects of alcohol on our body

Stress killer alcohol?

Due to its dampening effect alcohol is relaxing. But, this effect only lasts for a few hours. Then it takes longer to get rid of stress because the body can’t deal with the pressure in a natural way anymore.

Nightcap alcohol?

Alcohol consumed in moderation (a glass of red wine, for example) is a suitable nightcap. Admitted, after one night of partying and lots of beer or wine you are tired and quickly fall asleep. But, the sleep is not as restful as desired. Several studies prove that alcohol affects sleeping quality. Alcohol interferes with the sleeping stages. After drinking a lot of alcohol, the phase of falling asleep is followed by sleep like coma instead of a REM-phase. The second half of the night is characterized by restless and light REM-sleep instead of deep sleep. Constant waking up and hardly being able to fall asleep again, restless dreams and severe sweating are the consequences. In the morning, you are far from feeling fit and rested. Once the sleeping pattern is disturbed over a longer period of time, it may lead to memory- and concentration disturbances, increased susceptibility to stress and to decreased efficiency.

Alcohol influences breathing

When drinking alcohol, your muscles relax – your upper airways and your soft palate are more relaxed than normally, too. This might lead to snoring. People suffering under sleep apnoa have to be especially careful. Alcohol might lead to an increased number of breathing stops.

Increased thirst and urge to urinate

Excessive alcohol consumption leads to an increased urge to urinate – your body dehydrates. Consequently, you become thirsty. Repeated bathroom visits are followed by the need for water. Under these circumstances, a restful sleep becomes impossible.

Imagesource: @pixelio

Source: https://pubs.niaaa.nih.gov/publications/arh25-2/101-109.htm | https://www.ncbi.nlm.nih.gov/pubmed/23347102

Fit during Christmas season and in 2018

25. December 2017 von Redaktion Leave a Comment

Every year at Christmas time, there are tasty mulled wine and hot punch at Christmas markets, feasts with friends and family, Christmas parties … they all invite you to feast. Accompanied by the fear of gathering unnecessary pounds that will stick on stomach, hip and buttock. But, this fear is unfounded. Most of the time, not the four or five weeks of feasting during Christmas time are the problem but the diet from January to November. Often, this period of time is characterized by irregular eating behavior, unhealthy junk food and various diets.

Each body is a system striving for optimal work. Here, a healthy, balanced diet, sufficient fluids, the right amount of exercise and of course rest and sleep are necessary. An excessive consumption of alcohol, caffeine and nicotine has to be avoided. Once these criteria are fulfilled, Christmas delicacies are no problem. But, when you’ve overstrained your body the previous eleven months Christmas often is “punished” with weight gain and signs of exhaustion.

Healthy start into the New Year

So, it’s a desirable goal to start healthy into the New Year. Renunciation induces stress in the body, so do regrets after eating. Here are some hints that support experiencing a healthy and wonderful Christmas time. The goal is to always listen to the own body and not only in December.

No restrictions
Christmas time is the time of rest and contemplation. Counting calories, restrictions or diets care for tension and stress. It’s wiser to create a connection to the own body, to feel yourself and to direct the thoughts to the own health. If doing so you will experience a positive Christmas time. A mulled wine at the Christmas market, a piece of a chocolate Santa Claus or a dinner with friends can and should be enjoyed.
Tiny snack before heavy meal
Arriving starved at the host means to eat too much and too unhealthy food. It might be helpful to eat a small and healthy snack before leaving and to taste of the often fatty and sweet dishes with clear conscience. Dishes that don’t skyrocket the blood glucose level are a perfect snack, i.e., vegetables, green smoothies or the excellent Konjac noodles. Konjac noodles practically are free from calories, fat-free and gluten-free. They are basic, contain no utilizable carbohydrates but a lot of fibers and sate very well. These noodles are a real “nutrition-wonder” and advisable for the whole year.
Sufficient exercise and do something for yourself
Sitting in “dark” rooms for a long time often cares for tiredness and discomfort. Whereas exercise in fresh air is good for body and mind. Calories are burned, digestion stimulated and happy hormones released. Therefore, take time for a jogging tour or a walk. Exercise and paying attention to the own needs are inseparable. In general, avoiding stress is important; at any time and especially during Christmas time. A visit to a sauna or a thermal bath have a relaxing effect and support regeneration.
Diet with bitter substances
Unfortunately, most diets do without bitter substances. Today’s variations of food and taste often are limited to sweet or salty. In many ways, bitter substances have a healthy effect. They stimulate circulation of digestive organs and so support a healthy digestion. They first take effect on contact with the tongue. The bitter taste stimulates liver, gall, pancreas and stomach; they immediately start secretion of important digestive juices and digestive enzymes. Insulin, bile and gastric juices are produced. In addition, the detoxification function of the liver is supported. And they are an excellent remedy for any kind of nausea. Spinach, salad, grapefruit, olives and eggplants are some examples of food rich in natural bitter substances. Many spices and herbs contain numerous bitter substances, i.e., dandelion, peppermint, chamomile, aloe vera, gentian, cinnamon, and ginger.
Sufficient sleep
The individual sleep need differs. Here, too, it is important that everyone considers the personal needs and cares for sufficient phases of sleep and rest. Stimulants like alcohol, nicotine and caffeine have a negative influence on sleep. So best avoid excessive consumption. In addition, alcohol has a further negative side effect: a high calorie content and obstruction of fat-metabolism. Often, weight gain is the consequence.

If you want to spend the rest of 2017 and/or start 2018 healthy and fit you should listen to the own body sensation when it comes to nutrition, sleep/rest and exercise. A healthy diet, sufficient sleep and the right amount of exercise have a healing effect on body and mind. Isn’t Christmas time the perfect time for focusing on the personal needs?

Imagesource: @fotolia

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Restful sleeping despite shift work

26. September 2017 von Redaktion Leave a Comment

By nature, it is intended to be active during daytime and to rest during the night. But, the inner clock of people who work in a rotating- or night shift gets disturbed. The adaption of different body rhythms (sleep-wake-rhythm, digestion) becomes difficult. Often, health impairments are the consequences. Besides a physical strain, often mental strains and an unhealthy lifestyle follow. People try to bypass tiredness with excessive caffeine intake. Some try to cope physical strain with smoking and/or rich meals. But, this only leads to a worse sleeping quality.

Shift work leads to health problems

Often, body and mind can’t deal with the strains due to night shift. People concerned often suffer under:

sleep disturbances
intestinal problems
cardio-vascular disturbances
weight problems
social burdens
mental problems (nervousness, depression)

Helpful tips for a better sleeping quality

Drink at least two hours before going to sleep no more caffeine-containing beverages like coffee or coke. This would make falling asleep harder.
Do without alcohol before going to sleep. Alcohol supports falling asleep but disturbs deep sleep.
Avoid rich meals before going to bed. The body would be busy with digestion and the sleep becomes disturbed. Instead, take some light meal. But, don’t go to bed hungry – an empty stomach is diminishing sleeping quality, too.
Adapt your body to night shift before it starts. Go to bed later the day before your shift starts and sleep longer into the day. Like this, the change will be easier.
Sufficient airing, quietness, darkness and a temperature between 16° and 18° C create perfect preconditions for a restful sleep. Get some hints for perfect preconditions.
Inform your family and friends about your shift plan. Like this, they can take your sleeping times into account.
Try to stick to regular sleeping times after a shift. Combined with rituals to fall asleep (i.e. take lukewarm showers, listen to favorite music) this supports accommodation of your body to the sleeping times.

Imagesource: @istock

Sleep disturbances due to nightly sweating

12. June 2017 von Redaktion Leave a Comment

Certainly, you once awoke drenched in sweat. The nightgown or your pajamas were wet, the bedding damp. A relaxed night’s rest seems far away – nightly sweating inevitably leads to sleep disturbances. The consequences of sleepless nights show during the days, too. Besides tiredness and irritability, lack of sleep leads to listlessness and concentration disturbances.

Sweating is vital

As unpleasant as sweating sometimes is – it is vital. The sweat supports regulation of body temperature. The evaporation of sweat delivers cooling. This prevents overheating of our body. On an average, we are secreting about half a liter sweat per night. The disturbance of sweat production is called hyperhidrosis. This either can be triggered by a disease or by hyperactive sweat glands.

Causes for nightly sweating

Hormonal fluctuations during pregnancy or menopause can be responsible for unpleasant nightly sweating. But, often it has harmless reasons like a too warm bedroom or an improper cover. Sometimes, diseases like a flue also might lead to nightly sweating. In case excessive sweating persists for a longer period, seek medical advice. Especially, when other complaints like fever, loss of weight and pains arise.

Poor conditions for sleep
Alcohol, nicotine
Fatty and hot food
Drugs
Sleep disturbances (like sleep apnea)
Cancer
Heart attack
Stress
Depression and anxiety
Hypoglycemia with diabetes
Medication
Infections
Rheumatism
Hyperthyroidism
Neurologic diseases (like epilepsy)
Hormonal fluctuations (during pregnancy or menopause)

Are no reasons found, medicine is talking about idiopathic nightly sweating. Here, the sweat glands are hyperactive due to reasons which are not yet clear.

In the next article you will find some hints against nightly sweating.

Imagesource: @fotolia

9 useful hints to prevent sleep disturbances

22. May 2017 von Redaktion Leave a Comment

About 80 % of all humans are affected by sleep disturbances. Sleep disturbances not only lead to concentration disturbances and decrease of efficiency. In long term, they might negatively affect quality of life. Lack of sleep increases the risk for numerous serious illnesses, like diabetes, depressions or cardiovascular diseases. Read more about 9 useful hints to prevent sleep disturbances.

Detect and prevent sleep disturbances

You are having problems to fall asleep at night? You are lying awake for a long time during the night? You are sleeping eight hours but still are not feeling well rested?

9 hints that prevent sleep disturbances

If you follow them, you will fall asleep relaxed and are going to improve your sleeping quality:

Care for a well-balanced nutrition. Avoid fatty, large meals in the evening. Our body would be busy with digestion. As a consequence, phases of deep sleep would be shortened. But, these phases are important for physical and mental regeneration. Furthermore, the immune system is strengthened during deep sleep.
Avoid alcohol consumption. Alcohol is favoring falling asleep but it disturbs sequence of sleeping stages and leads to a restless sleep. Besides an increased urge to urinate, sweating and snoring, alcohol also might lead to bad dreams.
Caffeine negatively affects our sleep. Try to avoid it a couple of hours before going to bed.
Try to do sport on a regular basis. Already a short evening-walk in fresh air favors falling asleep. But, exhausting workouts right before going to bed are not advisable: this stimulates your circulatory and falling asleep will be harder.
Try to finish physically and mentally exhausting work early in the afternoon and let your day end peacefully. Let stress and hectic of everyday life behind you. Relaxation techniques like yoga or autogenous training might come in useful.
Rituals for falling asleep are not only useful for babies and infants.
Create a pleasant atmosphere in your bedroom. For being able to relax completely, ban all technic devices from your bedroom (TV, tablet, smartphone). Also, re-locate unfinished work like work papers or ironing.
Besides the atmosphere, the room-climate also is important for a restful sleep. The ideal room-temperature is from 61° to 64° F, the perfect humidity is from 40 to 60 %.
One sleeping phase lasts about 90 minutes. You will feel more awake when waking up between two phases of sleep. Try to set your alarm clock

Imagesource: @fotolia