You Can Control Blood Sugar Level with Paleo Diet

You Can Control Blood Sugar Level with Paleo Diet - Want to control blood sugar level? Go Paleo! Paleo Diet is based on the principle that eating non-packaged and fresh produce, like humans did in the paleolithic age, can help ward off all 21st century health issues such as obesity, diabetes, insulin resistance, heart problems, etc.
How to Reverse Type 2 Diabetes & Restore Health by Matt Traverso

 

Want to control blood sugar level? Go Paleo! Paleo diet, also called the Caveman diet or Stone Age diet, is a very popular diet plan that has an almost 100% success rate.

 

The concept of Paleo diet was first introduced in 1975, but it was after Loren Cordain published The Paleo Diet (2002) that this diet became popular.

 

Paleo Diet is based on the principle that eating non-packaged and fresh produce, like humans did in the paleolithic age, can help ward off all 21st century health issues such as obesity, diabetes, insulin resistance, heart problems, etc.

 

Moreover, unlike other diets, the Paleo diet emphasizes the importance of following a healthy lifestyle in order to lose weight.

 

Control blood sugar level with the Paleo diet can be really simple if you understand it properly. So, let’s start with that.

 

What Is the Paleo Diet All About?

 

Paleo diet’s concept is simple – eat natural and healthy produce and eliminate processed and unhealthy foods.

 

This diet will take you to days when there were no GM foods, no hormone-fed meat, and no junk food. You will eat grass-fed meat, fresh vegetables, local fruits, and healthy fats.

 

The Paleo diet is designed in such a way that it will become a habit to eat only natural foods and you will automatically let go of all your unhealthy eating habits.

 

Of course, it’s easier said than done because we are so dependent on frozen, processed, and junk food.

 

Paleo Diet Food to Eat List to Control Blood Sugar Level

 

Vegetables – Broccoli, cauliflower, cucumber, tomato, turnip, parsnips, scallions, onion, carrot, cabbage, sweet potato, okra, eggplant, zucchini, pumpkin, bottle gourd, ridge gourd, snake gourd, squash, etc.

 

Fruits – Berries, watermelon, muskmelon, honeydew melon, grapes, peach, avocado, plum, orange, lime, lemon, grapefruit, apricot etc.

 

Protein – Chicken, fish, grass-fed meat, eggs, mushroom, tofu, mussels, and shrimps.

 

Fats & Oils – Olive oil, sunflower butter, flaxseed butter, and coconut oil.

 

Nuts & Seeds – Flax seeds, chia seeds, almonds, macadamia, pistachios, walnuts, pine nuts etc.

 

Herbs & Spices – Cumin, coriander, cardamom, cinnamon, turmeric, chili powder, paprika powder, oregano, dill, thyme, rosemary, basil, star anise, allspice, mace, nutmeg, saffron, clove, cilantro etc.

 

Beverages – Coconut water, freshly pressed fruit and vegetable juice, and vegetables and fruit smoothies.

 

Paleo Diet Foods to Avoid List to Control Blood Sugar Level

 

Vegetable – Potato

 

Grains – Eliminate all kinds of grains, as in the Paleolithic age there was no provision for cooking grains.

 

Protein – Avoid all legumes and grain-fed meat.

 

Dairy – Avoid all dairy and milk products.

 

Fats & Oils – Butter, margarine, ghee, and animal fat.

 

Beverages – Packaged fruit and vegetable juices, soda, diet soda, alcohol in unlimited amounts, buttermilk, and energy drinks.

 

Why would someone eat a Paleo diet?

 

Many people who eat paleolithic diets are looking to return to their roots and eat more healthily.

 

Advocates argue that humans were able to live and thrive on the diet for 40,000 years and that modern lifestyle diseases could be prevented by returning to paleo foods.

 

People with diabetes can attain several benefits from the paleo diet, improving their health and reducing the risk of developing health complications in later life.

 

How does a paleo diet work to control blood sugar level?

 

How does a paleo diet work? Because most foods and ingredients on the diet are low in carbohydrate, the need for insulin is reduced within the body.

 

This can help to prevent insulin resistance and reduce the risk of developing health problems such as high blood glucose levels and heart disease.

 

There are no fixed macronutrient ratios on a paleo diet, but paleo diet sources tend to agree that macros should be are around 20% carbs, 30% protein and 50% fat.

 

There is less need for strict portion control with paleo foods than there is for low-fat diets. However, be mindful not to over-indulge on foods such as fruit, nuts or excessive meat.

 

Paleo Diet Benefits 

 

  • You will eat clean by not consuming foods that are loaded with hormones, additives, artificial color, and flavor, etc.
  • Red meat will provide your body with iron.
  • Veggies, fruits, nuts, and oils are anti-inflammatory in nature.
  • You will be more active.
  • You will lose weight slowly but will be able to maintain it for a longer term.

 

Additional benefits include greater energy levels and improved heart health

 

However, this diet can have certain disadvantages.

 

Paleo Diet Disadvantages 

 

  • This diet is very difficult for vegetarians and vegans as legumes are excluded from this diet.
  • Dairy products are excluded in this diet, which is a good source of calcium.
  • Buying grass-fed meat and organic food can be expensive.
  • Completely avoiding grains can deprive you of certain vitamins and minerals.

 

Watch this Video – Reversing Type 2 diabetes starts with ignoring the guidelines | Sarah Hallberg | TEDxPurdueU

By Matt Traverso – author of Reverse Diabetes Today. The techniques and methods explained in Reverse Diabetes Today are simple to implement. It does not require you to buy and use any expensive medicines and treatments. You don’t need to worry about needles any more.

 

You will find the techniques and methods explained in Reverse Diabetes Today highly effective and they will change your life style. In simple words, your whole body will get cleansed from the harmful toxins and acids.

 

Reverse Diabetes Today carries useful info about the diet, which must be used to cure your pancreas. These methods will significantly affect your pancreas in a positive way and it will start producing insulin again like it used to before you got diabetes.  

 

So if you want to find out more about this, then just visit this link now:

 

How to Reverse Type 2 Diabetes & Restore Health by Matt Traverso

 

Start Cooking with These 1000 Paleo Recipes

9 Warning Signs You Can Get Chronic Diseases Here

 

9 Warning Signs You Can Get Chronic Diseases Here - Chronic diseases – heart disease, stroke, cancer, diabetes, arthritis and even obesity – are the leading cause of death and disability. Here are 9 warning signs you are at greater risks of getting chronic diseases
Click HERE for a FREE COPY of End of All Diseases

 

 

Chronic diseases – heart disease, stroke, cancer, diabetes, arthritis and even obesity – are the leading cause of death and disability in the United States. In fact, seven of the top 10 causes of death in America are chronic diseases (and just two, heart disease and cancer, account for 48 percent of all deaths).

 

Nearly half of U.S. adults already have one or more chronic health conditions … which is unfortunate because many of them are preventable. If you’re among them, don’t lose hope; oftentimes you can reverse chronic health conditions or at least stop their progression in much the same way that they can be prevented … via a healthy lifestyle.

 

If you’re healthy, meanwhile, don’t take it for granted. You still need to pay attention to the basics (healthy diet, exercise, sleep, etc.) to stay well. And if any of the following warning signs apply to you, these are signs you’re on a fast track to chronic disease … make the appropriate changes now – not later.

 

  1. You Have a Big Belly

 

Research from the University of Illinois and the Washington University School of Medicine showed that visceral fat (the kind around your belly) releases an inflammatory molecule called interleukin-6 (IL-6), which leads to full-body systemic inflammation.

 

Chronic inflammation, meanwhile, is linked to numerous chronic diseases from heart disease to cancer (and so, too, is excess belly fat).

 

What to Do: You can’t “spot-treat” belly fat. The only way to ultimately lose it is by losing body fat all over your body, which means eating right and exercising.

 

If you’ve tried to lose your belly and can’t, here are 7 reasons why.

 

Excess Belly Fat Reason #1 – You’re Stressed Out

 

When you’re stressed your body is flooded with stress hormones like cortisol, which can actually promote storage of fat in your belly. Meanwhile, stress may trigger cravings for junk food while also altering your insulin response — a three-pronged recipe for belly fat.

 

CLICK HERE to read the 10 Selected Stress Relieving Foods

 

Excess Belly Fat Reason #2 – You Eat Too Many Carbs

Carbs, especially sugar and refined grains, are the enemy when it comes to body fat (unless you’re trying to gain it). Sugar, soda, cookies, candy, white bread, pasta, bagels, doughnuts, even your afternoon sweet tea or sweetened coffee drink … we’re looking at you.

 

If you want a flat stomach, stick with a diet with no more than 43 percent calories from carbohydrates (and about 39 percent calories from fat and 18 percent protein), as this may help you lose deep belly fat and total body fat.

 

CLICK HERE to read – 9 Ways to Really Stop Unhealthy Food Cravings Remarkably

 

 

Excess Belly Fat Reason #3 – You’re Exercising Wrong

 

Any old exercise isn’t going to give you the fat-burning results you’re after. A leisurely walk around the block? Sit ups and crunches? Even a slow-paced 30-minute jog? None of these are ideal for burning belly fat. So what is?

 

High-intensity exercise training is more effective for reducing total abdominal fat, subcutaneous abdominal fat, and abdominal visceral fat (the most dangerous kind) compared to lower intensity workouts.

 

During high-intensity interval training, you alternate short bursts of very high intensity activity with slower recovery periods, which has the added benefit of letting you fit in an intense workout in a shorter amount of time. (Check out The NO Excuse Workout for one of the best high intensity workouts.)

 

What else works? Strength training (to build more muscles, which in turn burns more calories) and functional exercises like planks, which activate your core muscles, leading to a higher rate of calorie burn.

 

CLICK HERE to learn how to do yoga for weight loss.

 

Excess Belly Fat Reason #4 – You’re Being Exposed to Toxic Obesogens

 

Obesogens are environmental chemicals that impact the function of your body’s hormones, triggering weight gain and likely also chronic diseases.

 

Obesogens impact body weight and body fat through numerous mechanisms, including:

 

  • Affecting the number of fat cells or the size of fat cells

 

  • Altering hormones that affect appetite, satiety, food preferences and energy metabolism

 

  • Epigenetic changes to DNA, which impact when and how genes are expressed without actually altering your genetic code; epigenetic changes are often passed on to future generations

 

Obesogens are virtually everywhere, including in your food and food packaging, water, home and personal care products.

 

Excess Belly Fat Reason #5 – You’re Eating Inflammatory (i.e. Processed) Foods

 

Belly fat is linked to inflammation, and the more processed foods you eat, which are also highly inflammatory, the harder it may be for you to shed the excess pounds.

 

Certain foods are decidedly pro-inflammatory (sugar, alcohol, trans fats and many processed foods), others, like many fruits and vegetables, are anti-inflammatory. If you want to lose belly fat (and body weight), focus on foods that fight inflammation, like broccoli, olive oil and blueberries.

 

As an added bonus, in a study by the University of Michigan Cardiovascular Center, rats that were fed a blueberry-enriched powder had less abdominal fat after 90 days (along with a host of other benefits, like a lower risk of diabetes).

 

Excess Belly Fat Reason #6 – You’re Not Getting Enough Sleep

 

Remember how the stress hormone cortisol promotes storage of fat in your belly? When you don’t get enough sleep, your body produces excess cortisol as well that can, subsequently, make your belly bigger.

 

Not to mention, cutting your sleep short, even by a mere 80 minutes one night, can make you eat nearly 550 calories more than you ordinarily would the next day — and that’s not going to do your belly any good.

 

Excess Belly Fat Reason #7 – Your Age

 

If you’re in your early or mid-20s, your age probably has nothing to do with your belly fat. But if you’re older than this, it probably does. Your body’s natural production of youth hormones (HGH, or human growth hormone ) begins to steadily decline by the time you reach your late 20s or early 30s. Around this same time, you probably find you “can’t eat the way you used to,” and losing weight becomes much harder.

 

As your HGH declines, all of the following occurs:

 

  • Your metabolism slows down
  • You pack on adipose tissue (FAT)
  • Your organs shrivel
  • Your aerobic activity decreases
  • Your muscles shrink

 

A study was published in the New England Journal of Medicine that showed what happened when men aged 61-81 received HGH injections for six months … the men has increases in lean body mass … and they lost body fat (among other benefits like improved skin elasticity and blood pressure).

 

The problem is that the study used synthetic HGH, a prescription-only formula that must be injected into your body — and may cause serious side effects.

 

So how do you increase your body’s growth hormone naturally? There are a few tricks for doing so, like high-intensity exercise, fasting and sleep. Another option is ThinMist, a 100% natural way to safely boost your pituitary gland’s NATURAL release of HGH ‘youth hormones.

 

You simply take ThinMist three times each day by spraying it under your tongue, and as the ingredients slowly build up in your system, your body NATURALLY begins releasing more youthful levels of HGH.

 

  1. You Smoke

 

Nearly half a million Americans die each year due to cigarette smoking. If you smoke, you’re accelerating your aging process and shortening your lifespan.

 

What to Do: Quit smoking now! The benefits start immediately and increase the longer you go. After just one year, your excess risk of heart disease will be half that of a current smoker’s

 

  1. You Drink Too Much Alcohol

 

Drinking too much alcohol results in 88,000 deaths each year.

 

What to Do: Drink it only in moderation. This means:

 

  • No more than two drinks a day for men
  • No more than one drink a day for women

 

One drink is defined as 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of spirits (80-proof).

 

  1. You Feast on Processed Foods (and Drinks) Regularly

 

Processed foods are the epitome of what you shouldn’t be eating. They’re low in nutrients and high in preservatives, unhealthy fats, salt, sugar, and artificial additives.

 

Sugar alone, which is a primary source of calories in the U.S. diet mostly due to soda consumption, has been linked to numerous chronic diseases ranging from cancer and heart disease to high blood pressure and liver damage.

 

What to Do: Eat mostly whole foods like vegetables, fruit, meat, dairy products, nuts and seeds. Use these 10 tips to beat your sugar cravings.

 

  1. You Don’t Eat Your Vegetables

 

Twenty-three percent of U.S. adults say they eat vegetables less than once a day. Yet vegetables are overflowing with phytochemicals that prevent chronic diseases like heart disease, cancer, diabetes and stroke.

 

What to Do: Eat more vegetables! Aim for five to seven servings a day, or more … you can do this – even frozen vegetables count.

 

In fact, two independent studies revealed that when compared to their fresh counterparts:

 

  • Frozen broccoli had higher levels of vitamin C, lutein and beta-carotene (although it had lower levels of polyphenols)
  • Frozen carrots had three times more lutein and twice as much beta-carotene, as well as more vitamin C and polyphenols
  • Frozen sprouts had higher levels of all measured nutrients
  • Frozen blueberries, green beans, raspberries and pears also had higher levels of vitamin C and polyphenols

 

CLICK HERE to check out about this Paleo Fat Burning Diet for Women.

 

  1. You Stay Up Really Late

 

Burning the midnight oil will backfire, as lack of sleep triggers an inflammatory response in your body and dampens your immune system, which is key for fighting diseases. Insufficient sleep has been linked to heart disease, diabetes, obesity and depression.

 

What to Do: Get to bed earlier to increase your sleeping time, and if you have trouble sleeping try pink noise … or valerian.

 

You can get pink noise in your bedroom by turning on a fan or purchasing a noisemaker that produces a steady stream of sound, either artificially produced or mimicking falling rain, surf on a beach or wind. You can also find pink noise CDs and downloads available for your computer or cell phone, which you can play at bedtime.

 

  1. You’re Overly Stressed

 

Stress is also linked to chronic diseases from cancer to heart disease, and may interfere with your body’s ability to regulate inflammation. This occurs because when you’re under chronic stress, your tissues become less sensitive to the spikes in cortisol, and inflammation is regulated, in part, by this hormone.

 

What to Do: Stress relief, stat!

 

  1. You Don’t Exercise

 

Exercise has been called the best preventive ‘drug’ there is for a reason. Even if you’ve never exercised before, starting now can alter the way your DNA works for the better.

 

Research shows that exercising can reduce the risk of the following conditions:

 

 

What to Do: Get moving starting today. Enlist a personal trainer, a buddy or your own inner ‘cheerleader’ and walk, jog, dance, garden, lift weights, kickbox, swim … do whatever activities you enjoy that work your body.

 

And quit making excuses … even busy people have time to exercise.

 

  1. You Have Chronic Pain

 

Underlying chronic pain is chronic inflammation, which increases proteins involved in nerve cell communication, which may actually “imprint” the painful response into your brain, causing it to mimic pain even after the initial source (such as an injury or surgery) has been resolved.

Again, if you have chronic pain you can be sure you also have chronic inflammation – the root cause of most chronic disease.

 

What to Do: You can fight inflammation via your diet (try these six inflammation-fighting foods, for starters), then take action now: take advantage of our 7 years of research and development, which lead us to uncover 12 of the most potent and natural anti-inflammatories in the world. We’ve combined them all into one all-natural formula … Heal-n-Soothe.

 

One of the (many) factors that makes Heal-n-Soothe unique is that it provides your body with proteolytic enzymes, which are the #1 way to end the chronic inflammation that underlies most pain.

Watch this Video HERE From Dr. Peter Glidden – All Chronic Diseases Are Rooted In Mineral Deficiencies!

 

 

Frustrated Pain Sufferer? Stop Your Pain Now

 

Or

 

Take It Free Here – The Cure for 7 of the Most Dangerous Diseases

 

 

By Jesse Cannone – Creator of the International Best-Selling Back Pain Treatment Program “Lose the Back Pain System” and Best-Selling Book “The 7 Day Back Pain Cure”

 

Unlike most treatments which only deliver temporary relief, if any at all, muscle balance therapy delivers lasting relief to 8 out of 10 people who use it because it addresses the underlying cause of the pain, not just the symptoms.

If you are suffering from any type of back pain, neck pain or sciatica, I urge you to learn more about this breakthrough new treatment. Click HERE to learn more

12 Simple Guidelines Here about Exercising While Sick

 

12 Simple Guidelines Here about Exercising While Sick - There are times when exercising while sick is perfectly fine, and even preferable. Here are 12 simple guidelines to determine whether you should exercise when sick.
Click HERE To Find Out What You Can Do to Avoid Getting Sick

 

If you’re feeling under the weather — stuffy nose, cough, fever, aches and pains — should you hit the gym or are you better of hitting the couch?

 

And what about if you’re struggling with a chronic or more serious illness — not just a simple cold?

 

A general rule of thumb to follow is this: listen to your body. If you’re exhausted and feel like a nap would serve you better than a work out, you should pay attention and slow down.

 

After all, fighting off an illness of any kind takes energy, which means you shouldn’t try to overdo it and may need to give your body a break.

 

That said, there are times when exercising while sick is perfectly fine, and even preferable. If you do exercise while sick, keep in mind that you should take it a little easier than normal and not push yourself too hard (and, of course, if you’ve got a contagious illness, skip sharing your germs at the gym and opt for solo exercise — like a brisk walk — instead).

 

Here we’ve outlined some simple guidelines to follow when deciding whether you should continue exercising while sick.

 

You CAN Exercise With These Illnesses …

 

Symptoms Above Your Neck: Generally, if this describes your symptoms, some exercise is fine. This includes:

 

 

  • Cancer: The advice to rest as much as possible during cancer treatment is outdated. The most recent advice states that cancer patients should get 2.5 hours of moderate-intensity activity a week, which can offer benefits such as reduced fatigue, stress and anxiety, and benefits to your bones, heart, muscle strength, sleep, appetite, range of movement and more. There’s also evidence that cancer patients who exercise recover better and reduce their risk of certain cancers coming back.
  • Joint Pain and Back Pain: Exercising is beneficial for joint and back pain relief, and can help strengthen supportive muscles and restore flexibility.

 

  • Irritable Bowel Syndrome (IBS): If you struggle with IBS symptoms like cramps, bloating, diarrhea, or constipation, there is evidence that regular exercise can help to relieve them.

 

  • Chronic Obstructive Pulmonary Disease (COPD): Regular exercise, especially aerobic exercise, can help improve your circulation so you’re better able to use oxygen, lessen COPD symptoms, increase your energy levels and endurance, strengthen your heart and more.

 

7 Symptoms You Should NOT Exercise With …

 

There are times when you’re better off skipping your workout entirely, and this includes:

 

Symptoms Below Your Neck: As a general rule, if you have body-wide symptoms that may signal a more severe flu or viral infection, rest is probably your best option. This includes symptoms such as:

 

  1. Fever (exercise will raise your body temperature even higher)
  2. Coughing
  3. Fatigue
  4. Widespread body and muscle aches
  5. Chest congestion
  6. Upset stomach and/or stomach cramps
  7. Vomiting

 

Exercising with these symptoms is not a good idea, as there’s evidence that over-exertion may make these symptoms worse and cause you to be sick, longer. There are also reports that heavy exertion when you have a fever can cause viruses to spread and lead to long-lasting symptoms such as fatigue, joint pain, and reduced athletic performance.

 

Watch this Video HEREExercising While Sick! Yes Or No?

 

Click HERE to read – The 11 Best Healthy Habits for a Longer, Happier Life

 

What Can You do to Help Avoid Getting Sick?

 

With cold and flu season upon us, now is an essential time optimize your immune system to avoid illnesses that threaten to sideline your workouts and your daily routine. You’re probably well aware of the importance of eating well, exercising and getting proper sleep to boost your immune function, but do you also know the importance of proteolytic enzymes?

 

Proteolytic enzymes are produced naturally by your pancreas and are used by your body to “eat up” scar tissue, cleanse toxins from your blood, fight viruses and improve your immune system, so you’re likely to get sick less often. Unfortunately, your body stops producing optimal amounts of proteolytic enzymes sometime in your late 20s, which is why taking a proteolytic enzyme supplement is a very smart move, especially if you’re in your 40s and beyond.

 

Heal-n-Soothe is our top-recommended solution, providing you pure and powerful proteolytic enzymes … along with the 11 OTHER most powerful and natural anti-inflammatories to give your health a boost.

 

Click HERE To Find Out What You Can Do to Avoid Getting Sick

 

Or

 

The End of All Diseases & Proven Cures for 7 Most Dangerous Diseases

 

By Jesse Cannone – Creator of the International Best-Selling Back Pain Treatment Program “Lose the Back Pain System” and Best-Selling Book “The 7 Day Back Pain Cure”

 

Unlike most treatments which only deliver temporary relief, if any at all, muscle balance therapy delivers lasting relief to 8 out of 10 people who use it because it addresses the underlying cause of the pain, not just the symptoms.

If you are suffering from any type of back pain, neck pain or sciatica, I urge you to learn more about this breakthrough new treatment. Click HERE to learn more

11 Surprising Signs You Are Really Lack of Sleep

 

11 Surprising Signs You Are Really Lack of Sleep - Lack of sleep is unhealthy and can leave you unable to concentrate and stressed out. Here is what you can do to improve your sleep quality.
Sleepzyme – The Most Powerful, Natural Sleep Aid! Click HERE!

 

Forty percent of Americans are really lack of sleep only getting less than seven hours of sleep a night, and the average American sleeps just 6.8 hours a night. In contrast, the average American slept 7.9 hours a night in 1942, which is probably closer to what your body demands.

 

Nearly half of men polled by the Better Sleep Council said they believe you can train yourself to need less sleep … but this is a myth. You can cheat sleep by staying up late and getting up early – but your body won’t be fooled.

 

Lack of sleep can leave you unable to concentrate and stressed out. It also contributes to chronic diseases like diabetes, cancer, depression, immune system trouble and even weight gain and obesity. Too little sleep can even shrink your brain.

 

When facing sleepiness during the daylight hours, nearly one-third of adults turn to coffee or other caffeinated beverages to perk up, but this is only a temporary fix. Lurking under your caffeine buzz is a tired person just waiting to come out, probably when you least expect it.

 

11 Surprising Signs Your Body Needs Some Sleep

 

If you’re nodding off during meetings or, worse, while driving, you know you need to get more shut-eye. Other signs can be much less obvious, yet no less important to take note of for your overall health. If any of these signs describe you, it’s time to focus on getting more sleep.

 

  1. You Fall Asleep the Second Your Head Hits the Pillow:This doesn’t earn you bragging rights; falling asleep within five minutes of lying down is a sign of sleep deprivation (and may even a sleep disorder), according to the National Institute of Neurological Disorders and Stroke.

 

  1. You’re a Klutz:Coordination takes focus, concentration and quick reaction times, all of which are altered when you’re sleep deprived. If you’re stumbling more often than usual, it’s because your neurological function probably isn’t at its best.

 

  1. You Can’t Make a Decision:Even simple decisions, like what kind of coffee to order, take on monumental difficulty when you’re overtired, because sleep deprivation makes you less able to discern between relevant and irrelevant information.

 

  1. You Take More Risks:Sleep deprivation boosts production in brain regions associated with positive outcomes while minimizing those that analyze negative outcomes. The end result is an increase in risky decisions.

 

  1. You’re Unusually Hungry:When you’re sleep deprived your body produces less leptin, a hormone that curbs appetite, and more ghrelin, also known as the “hunger hormone.”

 

When this happens, it’s not unusual for your stomach to feel like a bottomless pit. Chris Winter, MD, owner of Charlottesville Neurology and Sleep Medicine in Virginia, told Health:

 

“If the brain is not getting the energy it needs from sleep it will often try to get it from food.”

 

  1. You’re an Emotional Mess:Are you irritable, crying for no reason and picking fights with your spouse or overly anxious? Lack of sleep sends your emotions into overdrive.

 

  1. You’re More Impulsive:Sleep is important for regenerating your brain’s pre-frontal cortex, which is the area involved in self-control.

 

Lack of sleep leads to a litany of impulsive and sometimes deviant behaviors as a result, like not exercising, eating more junk food and even engaging in “interpersonally inappropriate behavior.”

 

  1. You’re Sick, Again:Sleep deprivation results in poorer immune function, which explains why people who sleep less than seven hours a night.

 

Those who have poor sleep efficiency (the percentage of time you’re actually asleep while in bed), are about three times more likely to catch a cold than those who sleep eight hours a night.

 

  1. Your Blood Pressure is Up:It takes just one night of too little sleep to cause your blood pressure to be elevated for the entire next day.

 

  1. Your Skin is Suffering:Proper sleep not only helps your skin to repair damaged cells but too little sleep can disrupt hormone levels that lead to skin breakouts. Sleep deprivation can even cause excess wrinkling.

 

Debra Jaliman, MD, a New York City-based dermatologist, told Health:

“If done for long periods [not getting proper sleep], you will see that you have excess wrinkling probably from a decrease in collagen … The body produces it while you’re sleeping.”

 

  1. You’re Forgetful:Sleep is essential for memory consolidation, and sleep disturbances can contribute to forgetful behaviors.

 

One study by Penn Medicine researchers even revealed that lost sleep leads to injury to, and loss of, neurons, including those important for alertness and optimal cognition.

 

Watch this Video HERE on how to improve your sleep naturally.

 

What Can You Do to Sleep Better, Stat?

 

Poor sleep isn’t something to take lightly. If you’re in need of more sleep (be honest) try the basics first: be sure your bedroom is conducive to sleep (it should be a dark, comfortable, cool and calming environment) and turn off your electronic gadgets well before bed.

 

Get into a bedtime routine just like you do for your kids, but yours might involve winding down with a cup of chamomile tea, washing your face and reading a chapter or two of your current read (nothing overly adventurous or upsetting, though).

 

Strive to have a set bedtime and wake-up time, which helps keep your body clock in sync, and if you need to go to bed earlier to fit in enough hours of sleep, turn off your Netflix marathon (or put down your novel) and do it.

 

Also helpful in the long run is regular exercise, which has been shown to improve sleep quality, mood and quality of life in people with insomnia.

 

Finally, don’t be hesitant to give your body a little help. You can sleep better the very first night you try Sleepzyme, which contains the natural sedative Valerian  plus nine other proven, all-natural sleep aids. This includes:

 

  1. Magnesium citrateto boost and activate your ‘sleep hormone’ (melatonin)

 

  1. GABA, which improves your most vital state of sleep (the delta phase)

 

  1. 5-HTTPto help your body make serotonin and melatonin

 

  1. Inositol, which helps you stay asleep longer and have fewer bad dreams

 

  1. L-Theanine, which helps you relax and fall asleep with ease

 

  1. Lemon balm leaf to reduce anxiety and improve sleep

 

  1. Hops flower, which contains a naturally occurring sedative

 

  1. Passion flower, which is also recognized as an herbal sedative

 

  1. Melatoninto help regulate your sleep cycle (i.e. your circadian rhythm)

 

Sleepzyme also contains a special blend of enzymes uniquely formulated to improve the effectiveness of the botanical ingredients. If you’re serious about getting proper sleep, there’s no better solution on the market.

 

Sleepzyme is mother-nature-approved. It’s all natural, non-addictive and has no negative side effects. Just take 3 capsules approximately one hour before bed each night with an 8 oz. glass of water and let nature do the rest.

 

Sleepzyme – The Most Powerful, Natural Sleep Aid!

 

By Jesse Cannone – Creator of the International Best-Selling Back Pain Treatment Program “Lose the Back Pain System” and Best-Selling Book “The 7 Day Back Pain Cure”

 

Unlike most treatments which only deliver temporary relief, if any at all, muscle balance therapy delivers lasting relief to 8 out of 10 people who use it because it addresses the underlying cause of the pain, not just the symptoms.

If you are suffering from any type of back pain, neck pain or sciatica, I urge you to learn more about this breakthrough new treatment. Click HERE to learn more

Read this related article – The Effects Of Sleep on Testosterone and HGH

Save

Why Vigorous Exercises Really Remarkably Help You Live Longer?

 

Why Vigorous Exercises Really Remarkably Help You Live Longer? Whether or not you are obese, and whether or not you have heart disease or diabetes, if you can manage some vigorous exercises it could offer significant benefits for longevity.
Click HERE to learn how to do vigorous exercises which helps in boosting your lifespan.

 

All types of physical activity, from working in your garden and vacuuming your house to jogging and competitive tennis, are beneficial in their own way. But new research suggests that intense activity, the kind that makes you work up a sweat, may be especially good for you.

 

Compared to those who engaged in only moderate activities (such as gentle swimming or household chores), those who engaged in vigorous exercises (such as aerobics or jogging) had a 9 percent to 13 percent lower risk of dying during the study period.

 

Lead author Dr. Klaus Gebel from James Cook University’s Centre for Chronic Disease Prevention told Science Daily:

 

“The benefits of vigorous exercises applied to men and women of all ages, and were independent of the total amount of time spent being active … The results indicate that whether or not you are obese, and whether or not you have heart disease or diabetes, if you can manage some vigorous exercises it could offer significant benefits for longevity.”

 

While intriguing, this isn’t exactly new information. Research has been pouring in for years that higher intensity exercise appears to offer greater health gains in a fraction of the time of more moderate workouts.

 

Science Shows Vigorous Exercises May Help You Live Longer

 

In 1995 a study found “vigorous exercises but not non-vigorous exercises were associated with longevity.” The Harvard Alumni Health Study, results of which were published in 2000, also showed a clear correlation between level of activity and mortality.

 

According to that study:

 

“Light activities … were not associated with reduced mortality rates, moderate activities … appeared somewhat beneficial, and vigorous activities … clearly predicted lower mortality rates.”

 

Then in 2006 researchers noted that “vigorous intensity exercises have been shown to increase aerobic fitness more effectively than moderate intensity exercises,” and “exercise performed at a vigorous intensity appears to convey greater cardioprotective benefits than exercise of a moderate intensity.”

 

In 2008, a study was published showing that high-intensity exercise training is more effective for reducing total abdominal fat, subcutaneous abdominal fat, and abdominal visceral fat (the most dangerous kind) compared to lower intensity workouts.

 

And in 2013, research again found that high-intensity circuit training is more effective in improving blood pressure, lipoproteins and triglycerides than endurance training alone or lower intensity circuit training.

 

This isn’t to say that moderate-intensity activity should be avoided. The more you move around during the day, walking, bending, climbing, etc., the better.

 

And research does show distinct benefits for moderate-intensity activity too, such as in lowering the risk of type 2 diabetes and other chronic disease. Still, the take-home message is that you don’t want to stop at moderate intensity.

 

Several times during the week, be sure you are pushing yourself to your limit, getting your heart pumping and breaking a sweat. It doesn’t have to be for long, and it doesn’t have to be every day. In fact, overdoing intense exercise can backfire, and it only takes a small amount of high-intensity activity to reap the benefits.

 

As Dr. Gebel said:

 

“Our research indicates that even small amounts of vigorous activity could help reduce your risk of early death …  Previous studies indicate that interval training, with short bursts of vigorous effort, is often manageable for older people, including those who are overweight or obese.”

 

Watch this Video HERE about the benefits of vigorous exercises.

 

How Can You Tell the Difference Between Moderate and Vigorous Intensity Exercises?

 

The simplest way is to use the “talk test.” If you can sing while you’re exercising, consider that light intensity. If you can talk, but not sing, it’s moderate. At vigorous intensity, you won’t even be able to talk normally; you’ll need to pause to take a breath after just a few words.

 

If you have a heart rate monitor, you can also use your heart rate as a way to monitor intensity. You’ll first need to figure out your maximum heart rate, which is 220 less your age. If you’re 40, for example, your maximum heart rate would be 180 beats per minute.

 

For intensity, a light workout is generally less than 50 percent of your maximum heart rate, a moderate-intensity workout is 50-70 percent of your maximum heart rate, and a vigorous workout would clock in at 70-85 percent of your maximum.

 

Been Awhile since You’ve Broken a Sweat?

 

Whether you consider yourself fit or out of shape, you can start on a longevity program today simply by breaking a sweat. Examples of vigorous exercises that can help you reach this goal include race walking, fast jogging (about 6 mph or more) or running, playing singles tennis and bicycling with steep hills (or more than 10 mph).

 

You can also try one of my personal vigorous exercises, The NO Excuse Workout, which includes 2 DVDs each packed with 10 short, intense workouts. Every workout is exactly 4 minutes long, broken down into 8 specific sets. Each set lasts for 30 seconds – 20 seconds of intense exercise, and 10 seconds of rest. That’s right, the workout is ONLY 4 minutes but you’ll break a serious sweat nonetheless … that’s why it’s called No Excuses!

 

By Jesse Cannone – Creator of the International Best-Selling Back Pain Treatment Program “Lose the Back Pain System” and Best-Selling Book “The 7 Day Back Pain Cure”

 

Unlike most treatments which only deliver temporary relief, if any at all, muscle balance therapy delivers lasting relief to 8 out of 10 people who use it because it addresses the underlying cause of the pain, not just the symptoms.

If you are suffering from any type of back pain, neck pain or sciatica, I urge you to learn more about this breakthrough new treatment. Click HERE to learn more