Health & Fitness

Ever wake up in the morning only to feel like you could curl up and go right back to sleep? Sure, many of us have experienced that feeling from the time we were children when our parents were nudging us to get out of bed and get ready for school. While this is a common reaction first thing in the morning, having that sensation after arising could indicate that you haven’t gotten enough sleep.

Lack of sleep is a common occurrence for many adults and children. Women, especially, tend to deprive themselves of sleep in lieu of getting through their very busy schedules. Sleep becomes a low priority on the list, and after a while sleep deprivation begins to show in the faces and behavior of females young and old.

Unfortunately, it isn’t only our appearance and nature that suffers from a lack of sleep. Women’s fitness and health is a great concern when we don’t get enough sleep. Heart conditions, uncontrolled sugar levels and obesity can result from not getting proper rest. When you don’t get enough rest, cortisol levels increase causing all sorts of problems. This stress hormone, produced by the adrenal glands, can cause blood sugar abnormalities and abdominal weight gain, resulting in a fat belly.

Ideally, we should all get anywhere from 8 to 10 hours of sleep each night but for many women, getting 6 hours or less becomes the norm. Not only do we not allow ourselves enough hours for shut-eye, women more often than men, have difficulty falling asleep due to worries over finances, relationships or work.

Learning to de-stress may help you to fall asleep easier at night. Try listening to music that you really enjoy, this has a much more calming effect than watching television. Meditating for 10 to 20 minutes a day, can do wonders for your stress level. Escape to a room where you can sit quietly by yourself. Read an enjoyable book but don’t write out bills before going to bed. Cut down on the amount of light in your home prior to bedtime, too. Establishing a regular routine each night will help to set your internal clock to initiate relaxation and sleepiness.

Making your sleeping environment conducive to a good night’s rest will help you to stay asleep. A dark, cool and quiet room is the best environment for sleep. Some people say that they sleep better with the television or radio on. While it may help a select group of individuals fall asleep easier, the sounds and light coming from electronics interrupt the natural sleep pattern thereby resulting in the feeling of not getting adequate rest.

Avoid caffeine in the hours before going to bed and withstain from taking sleeping pills to fall asleep. Not only can these medications lead to possible addiction, they rob you from getting the natural sleep that you need. A better choice might be to take a look at your diet and exercise program.

Eating a stable diet that includes healthy proteins, lots of vegetables and fruits and drinking plenty of water each day will help your body maintain a proper balance of activity and rest.

Getting at least 30 minutes of exercise each day helps to regulate the body’s internal clock as long as you don’t try to workout right before retiring to bed. Exercise provides many health benefits including improved circulation, which is important for a good night’s sleep.

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When you live a sedentary lifestyle and your everyday diet is filled with junk, you can’t possibly feel your best. A diet solution program that incorporates healthy eating with regular exercise will improve your health and help you feel better about yourself.

Eliminate Processed Foods from Your Diet

When foods are canned, dried, frozen, dehydrated and boxed they are filled with chemicals and other additives. These additives are designed to do things like preserve the foods, lengthen shelf-life, inhibit mold growth, prevent bacteria, create colors and improve taste.

The chemicals used in processed foods are too numerous to name. The ingredient labels only tell part of the story. Manufacturers are not required to list every single ingredient they use in processed foods.

Even though the chemicals in processed foods are approved by the Food and Drug Administration (FDA), some of them are known to have cancer-causing properties. When you eat these types of foods, the toxic chemicals get into your body and put you at risk for life-long health problems.

Examples of processed foods to eliminate from your diet include:

• bread
• pasta
• frozen fish sticks and chicken nuggets
• frozen pizza
• cake mix
• lunch meats
• hot dogs
• canned meats
• dairy
• frozen vegetables
• cupcakes
• cookies
• pasta sauce

Not only do processed foods contain a laundry list of dangerous chemicals, they also contain processed sugar, salt and trans-fats. Processed sugar can contribute to weight gain, diabetes and hypertension. Too much sugar can also weaken the eyesight, lower your immune system and cause problems concentrating.

The excessive amounts of salt contained in manufactured foods can contribute to high blood pressure, heart attacks and stroke. Trans-fats are made by a process called hydrogenation. This process alters the compound of the oil and turns it into a solid. This makes it ideal to use in baked goods and fried foods.

Trans-fats can cause heart disease, clogged arteries and strokes. This ingredient is so unhealthy that some cities have banned its use in restaurants. Also, any food product that contains one or more grams of trans-fat per serving must indicate it on the label.

Prepare Meals Using Natural Foods

Too many processed foods can make you feel sluggish and weighted down. If you are truly serious about improving your health, replace all of the processed foods in your diet with natural, whole foods. These foods are packed with the nutrients your body needs for good health.

With all of the processed foods available on the market, preparing foods using only natural ingredients can seem pointless. However, knowing exactly what goes into your body is essential for you to stay healthy.

Cooking with natural foods ensures the ingredients you use are free from unnecessary additives. Natural foods include lean meats, raw nuts, beans, fish, poultry, legumes, fresh herbs, and fruits and vegetables.

Get Plenty of Exercise

Regular exercise can improve both your mental and physical health. Exercise strengthens the heart, improves the condition of the joints, builds endurance and improves flexibility. Regular exercise also boosts your mood, eases depression, helps control weight and reduces negative body image issues.

Aim to get one hour of moderate-to-intense cardiovascular activity each day. Choose a cardio activity you enjoy. This will increase your likelihood of sticking to a regular workout routine. Some excellent cardio choices include biking, swimming, aerobics, kickboxing, fast-paced walking, running, elliptical training and jump rope.

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