Exercise boosts quality of sleep in teens

Exercising for more than usual may lead to improved quality and duration of sleep at night, according to a study.

The study found that getting more exercise than normal- or being more sedentary than usual- for one day, may be enough to affect sleep later that night.

It found that for every extra  hour of moderate to vigorous physical activity, the teens fell asleep 18 minutes earlier, slept 10 minutes longer and had about 1% greater sleep maintenance efficiency that night.

Adolescence is a critical period to obtain adequate sleep , as sleep can affect cognitive and classroom performance, stress and eating behaviours, said a researcher.

The research suggests that encouraging adolescents to spend more time exercising during the day may help their sleep health later that night, he said.

In contrast, the researchers also found that being sedentary more during the day was associated with worse sleep health.

When participants were sedentary for minutes during the day, they fell asleep and woke up later but slept for a shorter amount of time overall.

You can think of these relationships between physical activity and sleep almost like a teeter totter, said a Prof.

When you're getting more steps, essentially your sleep begins earlier, expands in duration and is more efficient.Whereas if you're spending more time sedentary, it's like sitting on your sleep health- sleep length and quality goes down.

While previous research suggests that adolescents need 8-10 hours of sleep at night, recent estimates suggest that as many as 73% of adolescents are getting less than 8 hours of sleep.

Previous research also found that people who are generally more physically active tend to sleep longer and have better quality of sleep.

However, the researchers, said less has been known about whether day-to-day changes in physical activity and sedentary behaviour affected sleep length and quality.

They used data from 417 families from  across 20 states in U.S.

When participants were 15 years old, they wore accelerometers on their wrists and hips to measure sleep and physical activity for 1 week.

One of the strength of this study, was using devices to get precise measurements about sleep and activity instead of asking participants about their own behaviour, which can sometimes be skewed, he said.

The hip device measured activity during the day, and the wrist device measured what time the participants fell asleep and woke up and also how efficiency they slept, which means how often they're sleeping versus tossing and turning , the researcher said.

In addition to finding links between how physical activity affects sleep later that night, the researchers also found connections between sleep and activity the following day.

They found that when the participants slept longer and woke up later, they engaged in less moderate -to- vigorous physical activity and sedentary behaviour the next day.

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Exercising for more than usual may lead to improved quality and duration of sleep at night, according to a study on teenagers published Wednesday. The study in Scientific Reports journal found that getting more exercise than normal – or being more sedentary than usual – for one day may be enough to affect sleep later that night. It found that for every extra hour of moderate-to-vigorous physical activity, the teens fell asleep 18 minutes earlier, slept 10 minutes longer and had about one per cent greater sleep maintenance efficiency that night.

http://www.millenniumpost.in/features/exercise-boosts-quality-of-sleep-in-teens-354386Exercising

Smart, traceable drug delivery can make cancer therapy more effective

In today’s era, an easy way to track any location is to navigate through GPS. Similarly, smart and trackable drug delivery systems can improve efficiency of cancer treatment. Imaging techniques can help visualize the drug carrier and monitor its delivery to the target tissues. However, a single visualization technique is usually not enough to track the drug with precision. Indian scientists have now designed multifunctional, smart and trackable drug delivery systems.

Researchers have developed multifunctional gold nano-structure that can be used in cancer imaging and therapy.

Nano-systems can simultaneously transfer drug and allow imaging of tumor. However, it is very critical to differentiate the drug carrier system from surrounding tissues and the targeted area.

Although imaging-guided local drug administration has been used widely to treat cancer but it is still very difficult to achieve accurate drug delivery if single imaging technique is used. Designing nano-structures with multi-imaging functionality wherein one imaging system can complement another allows better visualization, assistance and delivery of drug.

“We have designed a Nano-IRIS consisting of gold nano-rattles surrounded by layer of solid silica and mesoporous silica. The nanostructure looks similar to that of an iris of the human eye,” explained the leader of the research team.

Gold nano-rattles are similar to a toy rattle, consisting of a solid gold core encapsulated within thin gold shell. ‘Raman reporters’ were loaded into these porous gold nano-rattles, which allow tissue imaging through Surface- enhanced Raman Spectroscopy (SERS).

In order to load doxorubicin - a fluorescent anti-cancer drug - the gold nano-rattle was coated with mesoporous silica layer. “Since gold reduces the fluorescence of the drug when placed in its proximity, the gold nano-rattle was first coated with solid silica followed by mesoporous silica, onto which the drug is loaded. This increases the distance between gold and the drug and thereby, retains the fluorescence of the drug,” said the researcher.

Raman and fluorescence imaging confirmed the uptake and landing of the drug in breast cancer cells. The uptake and chemotherapeutic potential of the Nano-IRIS was corroborated by the cell death in breast cancer cells. “The challenging part of the study was synthesis of such a complicated system,” he said. The group is now planning further studies and exploring chemotherapy combined with photo-thermal therapy for enhancing the therapeutic efficacy.

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Garlic Not Just Good For Heart, Also For Insomnia !

Some love garlic, many just hate it. Sad that those who are averse to it, don't know its real worth ! Yes, not only does it taste good with food, it helps to relieve gas, lowers cholesterol. Thus, it is good for heart, some say it also keeps your blood sugar levels low. So, try consuming little daily.


Let’s look at the overall health benefits of garlic. It is actually relatively high in calories, with 100 per 100 grams. Garlic features complex carbohydrates and proteins, plus vital minerals and vitamins like vitamin B, sodium, potassium, and magnesium.

It also contains quite a bit of allicin, a sulfur compound that gives garlic its notable smell. This is why garlic is so good for treating infections and can kill certain viruses better than antibiotics. 

Furthermore, garlic contains antioxidants and anti-inflammatory compounds that improve the function of pretty much all of the body’s systems.

Eating garlic on a regular basis supports cardiovascular health by improving blood flow. It can reduce bad cholesterol levels and regulate blood pressure. It has been recommended for metabolic disorders and respiratory problems. Garlic is even thought to prevent premature aging by inhibiting free radical activity, and thereby holding off the development of wrinkles and fine lines.


Now, for all those who are suffering from insomnia, this is going to come as a surprise, instead of swallowing pills to sleep, keep some garlic pearls under your pillow. Allicin, the sulphur compound in garlic has calming effect that helps you to have a sound sleep. Those who have a heavy head due to cold, also find relief from garlic placed under the pillow ! By keeping garlic under the pillow one gets less sick, as allicin is thought to block two groups of enzymes responsible for the ability of infectious microbes to invade and survive in your body.

Garlic is rich in potassium and magnesium- two minerals which play a vital role in your quality of sleep. Magnesium supports deep, restorative sleep by helping to maintain healthy levels of GABA, which is a neurotransmitter that reduces the activity of neurons in the brain and central nervous system, which in turn increases relaxation and reduces stress. Potassium is thought to increase your sleep efficiency and reduce episodes of waking after you drift off. If you get enough of these nutrients in your daily diet, you might not need to take garlic before bed. 

For those who are COPD or suffering from bad bouts of cough, I'll strongly recommend that you finely chop or crush 2 -3 pearls of garlic, in 200 ml of milk with 1/2 tsp of turmeric pdr, let it simmer for 20 minutes on low flame, stir from time to time. Then add a tsp of sugar, drink as hot as possible before going to bed. Within 2 days, you'll find a lot of relief in your cough, also the phlegm reduces. I drink this on most nights, recently I recommended this to my friend who even after taking the doctor's meds for more than a week, was still suffering from bad bouts of cough. Within 2 days, her cough is better, now after 4 days, she is a lot better.

Caution for those who have pets, kindly note that garlic is harmful to your pets, so don;t leave it under the bed in your absence, 

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10 Surprising Facts About Guilt

Guilt is a feeling of emotional distress that arises when our actions, or lack of actions, might cause physical or emotional pain to another individual. Seeing as we only typically feel bursts of it, we tend to underestimate just how important it is in our daily lives. Here are 10 surprising facts about guilt:

 

1. It protects our relationships

The primary occurrence for guilt is in interpersonal contexts. Its function is to help you maintain good relations with others. In essence, it’s a signal that goes off in your head until you take appropriate action.

2. We experience five hours of guilty feelings per week

A scientific study found that guilt signals add up to a total of some five hours per week, which is a pretty significant chunk of time. Guilt can be useful in small doses, but it can become something else entirely if it’s unresolved.

3. Unresolved guilt can get in the way of your life  

Imagine having a snooze alarm that’s impossible to shut off. It would make it hard for you to concentrate. This is exactly what unresolved guilt does – your attention is hogged by bursts of guilty feelings, and these can persist over time.

4. Feeling guilty can make it difficult to think straight
Studies have shown that concentration, productivity, creativity and efficiency all go down when guilty feelings are competing for your attention. This can affect several areas of your life, not least your work. What’s more is that guilt usually takes precedence over other things you should be thinking about.

5. It makes you reluctant to enjoy yourself

Even mild guilt can prevent you from enjoying life. It might make you feel like skipping a party, not celebrating your birthday, or moping around during a vacation instead of enjoying yourself. Nevertheless, guilt can make things even worse for you than this.

6. It can make you punish yourself
Persistent feelings of guilt can actually lead you to punishing yourself in order to ward off said feelings. If you stop eating properly, for instance, this and other forms of self-punishment can end up having serious repercussions on your health.

7. It can make you want to avoid the person you’ve wronged

If you already happen to have caused someone harm, you might unwittingly make matters worse by distancing yourself from that person. This can also apply to distantly-related people and places where something happened that made you feel guilty.

8. It can lead you to believing that you’ve harmed someone, when you actually haven’t
If it doesn’t take much for you to feel guilty, then you’ll likely end up feeling like you’re impacting others adversely when you actually haven’t at all. This can arise from over-interpretation of people’s disapproval when it’s actually not there, which can lead to constant and unnecessary stress, ultimately impacting your quality of life.

9. Guilt trips can make you guilty but also resentful

Guilt trips tend to have the opposite effect to that which is intended. In fact, giving someone a guilt trip can often push them even further away from you, and that’s because it can provoke resentment in them. That’s why guilt trips are more harmful to relationships than most people realize.

10. It makes you feel heavy
Individuals that are feeling guilty have been shown in studies to assess their weight as being significantly heavier than it actually is, and physical activities also require significantly more effort.

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