Category Archives: Fitness

Can Sleep Apnea Cause Death?

sleep-apnea-death

Millions of Americans suffer from what’s called maintenance insomnia, which leads them to wake frequently throughout the night. While this problem can be caused by a variety of factors, it’s sometimes stems from an underlying sleep disorder, such as OSA. While many consider this condition to be nothing but a troubling nuisance, more and more studies are suggesting that sleep apnea can cause death both directly and indirectly.

Sudden Death

OSA gained a lot of attention back in 2004, when Hall of Fame NFL football player, Reggie White died suddenly in his sleep at age 43. Although medical examiners ultimately attributed his death to cardiac and pulmonary sarcoidosis, they speculated that sleep apnea might have been partly to blame. Although rare, experts agree that it is possible for a sleep apneic to die in his or her sleep due to a lack of oxygen.

Long-term Health Risks

More and more studies suggest that OSA could ultimately kill sufferers by gradually damaging their health. This dangerous sleep disorder has been linked to an increased risk of cardiovascular disease, obesity, diabetes and dementia, all of which can affect mortality. Furthermore, a recent study suggests that sleep apneics are at a five times greater risk of developing cancer than those who do not suffer from the disorder.

How Many People Have OSA?

While it’s clear that sleep apnea can cause death, it’s not necessarily clear how many people suffer from the sleep disorder. According to one prominent researcher, as much as 85 percent of so-called “clinically significant” sleep apneics have yet to be diagnosed. This is leading some to call OSA a silent killer, especially since many people don’t even know they have the problem in the first place.

What Can People Do?

If you are experiencing common symptoms associated with OSA, including snoring, daytime fatigue and frequent waking, a sleep physician can help. Generally, you will be asked to do an overnight sleep study; however, some physicians are now using at-home sleep studies that prove just as reliable. If you are positively diagnosed, you have a pair of options: most patients receive CPAP treatments, which provide a constant source of oxygen throughout the night; on the other hand, some patients find relief when they use an oral appliance, which is used to clear the airway by adjusting the jaw.

Beating Insomnia with Alternative Strategies

beating-insomnia

Millions of Americans have difficulty going to sleep and/or staying asleep. This can occur for a variety of reasons, such as a stressful life event, a sleeping disorder or what’s known as poor sleep hygiene. Most of the time, lifestyle changes can help resolve sleeping troubles; however, in some cases, problems can become chronic. Beating insomnia can be difficult, but there are some alternative methods that could prove helpful.

Blue Light Filters

Our bodies have evolved to be sensitive to the blue component of natural sunlight. When we are exposed to this light, we produce less melatonin; when we are kept from it, we produce more. Unfortunately, modern televisions, computers and florescent light bulbs emit blue light which can interfere with our bodies’ production of melatonin. You can filter out this light by attaching filters to your laptops, televisions iPads and iPhones. If this sounds like too much trouble, you can also buy a pair of blue light filtering glasses to wear in the evening. For many people, this one simple strategy can be the key to beating insomnia permanently.

Acupuncture

While some studies have found that Acupuncture can effectively relieve some ailments, other studies have found that it offers very little relief for others. Fortunately, research suggests it is beneficial to people who suffer from chronic insomnia. When comparing actual acupuncture treatments to so-called “sham” acupuncture in which subjects receive the placebo effect of fake acupuncture treatment, researchers have found that real treatments tend to offer very real help.

Sleep Hygiene

Although some people have great difficulty beating insomnia, most sleep better when they make subtle lifestyle changes. If you are having trouble sleeping, read over these tips to beat insomnia. They provide good advice on how you can get more shut eye by improving your sleep hygiene.

How to Lose Weight Correctly

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Most Americans don’t know how to lose weight correctly, because they’ve heard so much misinformation. Generally, this bad advice comes from friends, family and companies that seek to market their fad products and diet pills to unwitting consumers. Before you begin a dieting regimen, learn what our health and fitness expert has to say.

The Wrong Way

Reducing your body mass isn’t rocket science. Invariably, if we eat fewer calories than our bodies burn, we will begin to weigh less. That said, if we try to trim our waistlines using the wrong techniques, the results can be disappointing.

“Improper diet strategies usually lead to unattractive bodies,” said health and fitness expert Jake Weathers. “To get a lean, shapely body, it’s important to know how to lose weight correctly.”

According to Weathers, crash diets tend to result in muscle wasting, which promotes a sagging, unhealthy appearance.

“Good muscle tone is the foundation for a sexy body,” he said. “Unfortunately, it can be difficult to maintain muscle when you are cutting calories and trying to get rid of unwanted fat. Dieters need to make sure they are eating enough protein; this will help build muscle and preserve existing tissue.”

Getting Enough Calories

Obviously, if you want to shed weight, you need to either consume less food or burn more calories. Unfortunately, because many people dislike working out, they try to speed things along by drastically reducing their food intake.

“Our bodies need calories to function,” Weathers said. “Without energy, our brains will not perform well; we can’t make the hormones we need; and our bodies may actually begin to make more fat. Many people are surprised to learn that eating is an important part of a diet. If you want to lose weight correctly, you need to eat small frequent meals to speed up your metabolism. You should focus on high-fiber vegetables, protein-rich lean meats and foods that contain essential omega fatty acids.”

Diet Don’ts that Prevent Weight Loss

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Weight loss can be a frustrating challenge for many Americans, who are frequently subjected to false information and ineffective fad products. If you’ve been struggling to shed unwanted fat, learn the following diet don’ts.

Eating Too Late at Night

After a long day, we tend to sit around the house doing very little. This is especially true in the evening, when most people either read or watch television. Since these sedentary activities burn very few calories, most of what you’ve recently eaten will be turned to fat. Usually, it’s best to avoid eating within three to four hours of sleeping.

Sugary Foods

By far, the biggest diet don’ts centers on the consumption of sugar. Studies have shown that sugar tends to produce insulin spikes, which prompt the body to make and store fat. It’s also devoid of vitamins and amino acids, making it an empty source of fuel.

Carbohydrates for Dinner

Carbohydrates are ideal for fueling the mind and body during trying portions of the day; however, they also promote weight gain, especially when eaten later in the evening. If you want to lose weight, eat protein-rich dinners with low-calorie, fibrous vegetables.

Avoiding Weight Workouts

Many women avoid weight lifting, because they fear it will cause them to add masculine bulk. In reality, muscle development aids weight loss by increasing the body’s need for calories. Resistance training can turn your muscles into calorie-burning ovens that will burn fat even while you sleep.

Eating Bread

Bread is one of the biggest diet don’ts, because it has a high glycemic index. This means it takes very little time for your stomach to digest the food, causing insulin spikes that promote fat accumulation. Many people believe that whole grain bread has the opposite effect because it has more fiber; however, this isn’t necessarily correct. While it’s true that high-fiber foods tend to have low glycemic indexes; because whole grain bread is milled, it takes less time to break down inside the stomach. For best results, dieters should avoid bread in all its forms.

Building More Muscle without Getting Fat

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Most people know that great bodies are made in the gym; however, not everyone understands what they should be doing when they aren’t working out. If you’re interested in building more muscle without getting fat, learn what our in-house fitness expert has to say.

You Can’t Build without Materials

We’ve all seen it: that skinny guy busting out rep after rep in the gym. He works as hard as anyone. Unfortunately, he never seems to get any bigger.

“When I’m training someone who wants to develop more mass, I always use this analogy,” says Jake Weathers, a personal trainer and health and fitness expert. “Think about trying to build a house without any materials. It can’t be done. The same is true when you are trying to build more muscle. If you don’t consume enough protein and calories, your body simply will not grow no matter how much weight you lift.”

Getting Enough

To gain more lean mass, bodybuilders must consume more calories than they burn. That said, not all calories are created equal.

“You must eat enough protein, or your body will not change for the better,” Weathers said. “Most people need at least one gram of protein per pound of body weight, and some need even more. At the same time, bodybuilders should get most of their calories from healthy fats and carbohydrates coming from fibrous foods. Sugar is something to avoid, because it encourages the development of fat.”

Avoid Getting Fat

Often, when men and women try to pack on lean mass, they end up with a spare tire. According to Weathers, this can be avoided in two ways.

“First, you need to avoid carbohydrates after eight at night, when we tend to move very little,” he said. “Second, you need to add in some cardio exercise. This second point is important; however, timing is everything. If you do your cardio at the wrong times, it could prevent you from building more muscle. Usually, it’s best for bodybuilders to do brief aerobic exercises immediately after a weight workout, when their glycogen reserves are depleted.”

5 of the Worst Foods for Weight Loss

lean-bodies

To lose weight, dieters need to burn more calories than they consume. That said, if you want to burn fat and keep or build muscle, things get a little more complicated. Before you go to the grocery market, learn five of the worst foods for weight loss.

Sodas

This is probably the worst thing you can consume if you are concerned about unwanted fat. Made up of simple sugars, soda contains no real useful nutrients. It also causes bug spikes in insulin, which causes the body to create and store fat. If there’s one thing every dieter should cut from their menus, it’s soda.

Cereal

This one’s a little tricky. In the mornings, whole grain cereals can be a good thing, because they contain fiber, which curbs hunger by encouraging stomach satiety. At night, however, it can lead to fat accumulation. Generally, it’s a good idea to avoid high-carbohydrate foods too close to bedtime, when our bodies are burning fewer calories due to sleep.

Bread

White bread is a definite no-no because it has been overly processed. Unlike whole grains, which contain a lot more fiber, white bread has a high glycemic index, which tends to promote weight gain. Contrary to popular belief, because whole grain bread is milled, it also hits the blood stream quickly. In general, bread is a bad choice for weight watchers.

Fast food

High in calories and trans fat, fast food is definitely one of the worst foods for weight loss. Many people are stunned to learn that a single serving of fast food can often provide all the calories a single person would need for an entire day. When you’re trying to lose weight, it’s best to follow one rule of thumb: if you didn’t prepare it in your kitchen, don’t eat it.

Sweets

Basically, this includes anything high in sugar. Sugar doesn’t just have a lot of calories; studies have shown that it can prompt the body to store more fat around the midsection and thighs. Simple carbohydrates are not a wise option for dieters, and sugar is just about the worst thing any weight-conscious person can eat.