Resting in Health

Ever have one of those days where things seem a little off? Feeling a little stressed, tired, hungry (even though you've had your usual diet), even feel fatigued.... problem could be that you are not getting enough rest. Many of us are so busy trying to cram as much as possible into the days, the days just are not long enough!!

Our bodies require a certain amount of quality rest. True restorative sleep. According to William C. Dement, MD., PhD the brain keeps track your sleep. It keeps an exact account of how much sleep it is owed, this is called a "sleep debt." If the debts accumulates to much it can effect all aspects of your health from energy, to mood, to cognition, to even major health problems like immune function, hypertension and cardiovascular problems.

It is great to be all fired up, desiring to accomplish things. However, the human body does require adequate amounts of sleep. When we sleep, our immune systems go to work. There are important molecules in our blood that are only active when we are sleeping. Healing functions happen we are sleeping. Tissue repair occurs during sleep, as does toxin removal, chemical homeostasis or balance, and even the bodies ability to protect itself from cancer. A critical killer of cancer cells called tumor necrosis factor (TNF) increases tenfold while we sleep. "Investigators found, for example, that those who simply stayed up until 3am, experienced a 30% reduction in the number of natural killer cells and less activity in the natural killer cells still present." (Stein, Rob. "Scientists Finding Out What Losing Sleep Does to The Body". 10/9/05 The Washington Post)

Other studies have found that lack of proper sleep can also make us fat! "During the second half of the 20th century, the average duration of sleep declined from eight or nine hours of sleep to five to seven hours of sleep per night. This shortened sleep pattern has been concurrent with the doubling of the incidence of obesity.' (Light Bearers Ministry, 'Rest Sleepy Heads') This lack of sleep also has been implicated in other lifestyle related illnesses such as colon cancer, breast cancer, heart disease, and diabetes. Lack of proper sleep disrupts hormones ( messengers), and other proteins. This decrease effects the "messenger"hormone leptin, which signals fullness, and tells the brain that there is a shortage of food, even if there isn't. In studies, some volunteers consumed up to 1,000 calories more per day after sleep restriction. Another "messenger" hormone, ghrelin, which is responsible for stimulating hunger, is elevated when sleep is reduced.

Elevated cortisol, the fight or flight hormone, is also associated with lack of proper sleep. Before sleep the body winds down, cortisol is reduced to insure a restful sleep. Cortisol is reduced. Sleep deprived individuals do not experience this reduction in cortisol. 'Elevations of evening cortisol levels... are likely to promote the development of insulin resistance, a risk factor for obesity and diabetes." (Leproult R, Copinschi G, Buxton O. "Sleep" 1997) This also allows the body to stay in a flight or fight mode, risking elevated blood pressure, and increasing levels of inflammation. This increases the risk for heart disease, cancer, stroke, and diabetes. Alexander N. Vgntzas of Pennsylvania State University indicated that, "based on our findings, we believe that if you lose sleep that your body needs, then you produce these inflammatory markers that on a chronic basis can create low-grade inflammation and predispose you to cardiovascular events and even a shorter lifespan.

Snoring can be a problem when it comes to deep restorative sleep. While we may laugh and joke about snoring, it is no laughing matter. Snoring can be the indication of breathing problems. Interrupted breathing, loud gasps for air during sleep can be the signs for sleep apnea. Sleep apnea is very dangerous, as it prevents deep sleep. Many individuals that suffer from sleep apnea are also overweight, have high blood pressure and are at risk for cardiovascular problems. Emotional factors also play a role in sleep apnea.

Spiritual, emotional and physical rest are requirements for all of us. When one of these components gets imbalanced, it affects the others. As complicated beings, we were created with a particular rhythm. The rhythm is a cycle of life that must be observed in order to maintain optimum health on all levels. It is suggested that 16 hours of wakefulness promotes 8 hours of sleep. Even a nap of more than a half an hour can disturb this very specific rhythm. Eating before bed can discourage the release of melatonin, which plays a critical role in stress reduction, and immune function by restoring levels of t-cells. Even a small amount of light during sleep disrupts melatonin secretion. The rhythm of life is very delicately balanced.

So how do you stay balanced? How do you get adequate rest in a world that never stops? We need to learn to wind down. If we live in a state of panic, which is perpetuated by breaking this perfect rhythm, we can go into a downward cycle. Stress plays into lack of sleep, and lack of sleep plays into stress. What are the options?

*Consistent physical exercise, with adequate rest cycles built in, can increase amounts of deep sleep. However, no exercise that makes you sweat before bed. Try yoga!

*Freedom from chemical use. In food, in drink, in air quality.... they all play a factor in stresses in the body. Read the labels on your food, be selective about what you put in your body. Chronic stress is the cause of inflammation and disease.

*Getting 15-20 minutes of sunlight per day, and sleeping in complete darkness.

*Avoiding television, computers and cell phones (radio waves), also all bright lights before bed.

*Not eating before bed.

*Laughter, it's good for the body, mind and soul. DEEP laughter!!!

*Sleeping on a quality bed.

*Create a ritual. Prayer, meditation, deep breathing techniques are very healthful.

*Create a space that is healthy and sleep centered for sleeping in.

*Medication can also hinder a complete nights sleep. Ask your physician!

*No alcohol 3 hours prior to sleeping.

*Doing for others, creating a sense of satisfaction.

These are all recommendations from several sources on the topic of how to relax and breathe and sleep. We were created to follow a cycle, when it is broken we suffer the consequences. We also have a weekly cycle. It is important to take a "sabbath", sabbatical, or rest on one day of the week. It is an opportunity to lay aside our daily activities and nurture our emotional and spiritual side, hence creating a more rounded, contented, appreciative approach to the other days of work. It has been said that for six days we can labor, but on the seventh day we should rest. We have lost this very critical rest for our total well being in the pursuit of wealth, and survival. Might I suggest a rest is long overdo?!

Out of the Well of Wellness Comes Water

There's nothing like it on a hot day, it is indispensable to all life forms, and it covers 71% of the earths surface (Wikipedia). You can freeze it, boil it, pour it, change it into something else through mixing it.... Water is wonderful!

Water is something that all living beings require. Without adequate water intake our bodies do not function optimally. We are composed of approximately 55-60% water. It is inorganic and forms the majority of almost all body tissue. Water participates in endless functions every that we take for granted. From your ability to see, to digestion, to a cleanser for pollutants, to a hydraulic system for your spine, and other joints, and it can help relieve constipation. Almost all metabolic reactions take place in the presence of water, it is the medium for transporting molecules in, and out, of cells. 

A mere 2% water loss can create memory problems, balance problems and lower your energy level. Our brain is mostly composed of water, and it is essential for it to function and maintain bodily functions. Unfortunately, by the time we "register" thirst ,we are already dehydrated. 

According to research most of us function at a level of mild dehydration. This dehydration doesn't only affect us physically and mentally, but cellularly. According to Medical Exercise Specialist Ty Tims, "If fluid levels aren't up to par in a cell, it's not going to be able to carry out it's function, whether it's a neuron or a musculoskeletal cell. Each cell has a special function and its efficiency level will increase, or decrease, depending on hydration levels."

According to Eldon Askew, PhD, professor of the Division of Foods and Nutrition at the University of Utah College of Health, body cells shrink, or expand, depending on fluid levels in the body, this changes the "spacial relationship of the organelles (structures  within the cells that assume specific roles)," Askew continues to say, "We think these changes in cellular size act as a signal for the regulation of cellular metabolism."

Dr. Askew's research suggests that drinking eight glasses of water each day may actually increase metabolic rates, and help the body burn calories more effectively. Additionally,  according to Jane Penz, PhD of Tuft's University, "Over weight persons need more water since larger persons have a larger metabolic load. An additional glass of water for every 25 pounds of excess weight is recommended." Dr Jane goes on to say, "Water helps to maintain proper muscle tone by giving muscles their natural ability to contract. Water also helps sagging skin that usually follows weight loss. Shrinking cells are buoyed by water, which plumps the skin and leaves it clear, healthy and resilient."

Not only is water essential for metabolism and weight loss, but heart health. According to Jacqueline Chan, PhD, and also Synnove Knutsen, MD PhD , "drinking high amounts of plain water is as important as exercise, diet and not smoking to prevent coronary heart disease." (Save Your Life With Water," www.adventistreview.com/2002-1542/story3. American Journal of Epidemiology) They went on to say, "Basically not drinking enough water can be as harmful to your heart as smoking." Their study discovered individuals that consumed 5 or more glasses per day of PLAIN water had a much power risk of developing coronary heart disease. "People need to be made aware that there is a difference , at least for heart health, whether they get their fluids from plain water or from soda," says Chan. We sometimes think that fluid is fluid. This can be very counterproductive, as some fluids act as catabalists to the system. There is no substitute for water!!

Water before, during , and after exercise  is also recommended. While there are varying opinions on the exact amount of water required, under average environmental conditions, 1.0 to 1.5 ml (1 ml=.03 ounces) of water per calorie expended is a good estimate for proper

 hydration. 

We all need to satisfy our thirst for survival. Often we allow our thirst to get "out of control" to a dangerous level. We have needs that must be met for optimal health.  As we have more than a physical level, and we are multi- level and function, it is critical to achieve satisfaction in all levels of wellness. We have a physical need for water, an emotional need for water and a spiritual need for living water. Wouldn't it be wise to heed all of these needs for total wellness?

This is article three for the NEWSTART program. 

Let's drink deep from the well of life!!