Zzz...Why you should always put sleep first!

We all know that not getting enough sleep makes us tired and angry, but there are more advantages to getting enough sleep than just having more energy.

Sleep is a major predictor of health and well-being, just like nutrition and physical activity. Sleep is essential for the health and development of an infant, child, or adolescent. Sleep deprivation and untreated sleep problems harm family health and interpersonal connections. Fatigue and sleepiness can limit productivity and raise the risk of mishaps like medical blunders and automobile or industrial accidents.

A sufficient amount of sleep is required to:

• Defend yourself from illness

• To avoid diabetes, promote sugar metabolism.

• Do well in school.

• Work efficiently while remaining safe.

Sleep time and length have an impact on a variety of endocrine, metabolic, and neurological activities that are important for maintaining one's health. Sleep disorders and chronic shortness of sleep, if left untreated, are linked to an increased risk of:

• Coronary artery disease

• Blood pressure that is too high

• Obesity

• All-cause mortality in diabetics

It's now clear that a solid night's sleep is essential for long and healthy life.

How much sleep do we need?

To function properly, most of us require roughly 7-8 hours of good-quality sleep per night — but some of us require more, while others require less. What matters is that you figure out how much sleep you require and then attempt to meet that requirement.

As a general rule, if you wake up tired and spend the rest of the day wishing for a nap, you're probably not getting enough sleep.

Poor sleep can be caused by a range of circumstances, including medical illnesses such as sleep apnea. However, in the majority of cases, it is linked to poor sleeping habits.

How might getting a good night's sleep to benefit your health?

1. Sleep improves your immune system

If you tend to catch every cold and virus going around, it's possible that your bedtime is to blame. Sleep deprivation can cause your immune system to malfunction, making you less able to fight off viruses.

2. Sleep improves mental health

Given how a single sleepless night may leave you angry and grumpy the next day, it's no surprise that persistent sleep debt in adults can lead to long-term mood disorders such as clinical depression and generalised anxiety disorder.

When people suffering from anxiety or depression were polled about their sleeping habits, it was discovered that the majority of them slept for less than 6 hours per night.

3. Sleep helps to keep diabetes at bay

According to studies, persons who sleep less than 6 hours every night have a higher risk of acquiring diabetes.

It appears that not getting enough deep sleep might cause type 2 diabetes by altering how the body processes glucose, which it utilises for energy.

4. Sleep can slim you

If you sleep less, you may gain weight! According to studies, those who sleep fewer than 7 hours a day gain more weight and are more likely to become obese than those who sleep 7 hours.

It's thought to be because sleep-deprived persons have lower amounts of leptin (the hormone that makes you feel full) and higher levels of ghrelin (the hormone that makes you hungry) (the hunger-stimulating hormone).

5. Sleep boosts sex desire

According to a study, men and women who don't get enough good sleep lose their libido (sex drive) and have less desire for sex.

Men with sleep apnoea, a condition in which breathing difficulties cause sleep interruptions, have reduced testosterone levels, which can affect libido.

6. Sleep wards off heart disease

Long-term sleep deprivation has been related to an increase in heart rate, blood pressure, and levels of specific chemicals connected to inflammation, all of which may place additional strain on your heart.

7. Sleep boosts fertility

One of the impacts of sleep deprivation has been suggested to be difficulty conceiving a child in both men and women. Regular sleep interruptions appear to promote infertility by lowering reproductive hormone release.

How can you make up for missing sleep?

If you're sleep-deprived, the only way to make up for it is to get more sleep. Unfortunately, it is not possible to make it up in one night. Recovery could take several weeks if you've experienced months of poor sleep. Make time for adequate sleep while planning your day, week, or month to maintain strong health.

Related reading:

1. How is the covid pandemic wrecking our sleep?

2. This corn leaves extract helps to improve your sleep by modulating melatonin levels.

3. How does Melatonin Influence Your Body's Internal Clock?

7 Tips for Better Prostate Health

The prostate is a gland that surrounds the bladder and urethra and is part of the male reproductive system. It is about the size of a walnut and continues to grow throughout a man's life. It's critical to keep your prostate healthy as you get older. Prostate cancer is one of the most common cancers in men, and the gland can enlarge.

It stands to reason that a man's lifestyle, exercise habits, and diet all have a significant influence on his prostate health. Good habits, like good habits in other areas of the body, can help prevent and reduce risk factors for prostate disease and conditions. If a man already has prostate issues, these natural changes can help prevent further deterioration, relieve symptoms, and even cure them.

1. Eat more vegetables

Green, leafy vegetables are probably not your favourite part of any meal, but they are a good first step toward a healthy prostate. These vegetables are high in vitamins and antioxidants, which help to keep you — and specifically your prostate — healthy.

So, to make your prostate-healthy dinner delicious, look for some healthy recipes that include lettuce, spinach, kale, berries and broccoli.

Avoid charred meats while filling your plate with these leafy greens. A chemical compound is thought to be linked to an increased risk of cancer released when meat is charred.

2. Exercise and lose weight

Exercising and losing weight are two of the most effective ways to promote prostate health. Many studies show that moderate to vigorous exercise lowers the risk of BPH and urinary tract symptoms, as well as help with prostatitis. Exercise also improves your cardiovascular health and can aid in the prevention of other health and sexual issues such as erectile dysfunction.

If you are overweight, losing weight is one of the most important natural changes you can make to improve your prostate health, whether you are concerned about cancer, BPH, or prostatitis. According to a study published in the Journal of Urology, overweight men, particularly men with a lot of abdominal fat, have a higher risk of BPH. If you want to shrink your prostate, losing weight can help you do so while also relieving annoying and frustrating urinary symptoms. Furthermore, losing weight can lower your risk of prostate cancer as well as help relieve prostatitis.

3. Eat tomatoes and other red foods

Tomatoes, watermelon, and other red foods get their bright colour from lycopene, a powerful antioxidant. According to some recent studies, men who consume this fruit and tomato-based products have a lower risk of prostate cancer than men who do not. The American Institute for Cancer Research, on the other hand, warns that research linking tomatoes to prostate cancer prevention is limited and ongoing. A 2015 study evaluating dietary intake or blood concentrations of lycopene on the risk of prostate cancer found a reduction in risk by 3% per 1 mg/day increment of dietary intake of lycopene.

4. Stop smoking

Patients with prostate cancer who smoke are more likely to have the disease recur. Smokers are also more likely to die from prostate cancer.

It's not too late to give up. Prostate cancer patients who quit smoking for more than ten years had the same mortality risk as those who never smoked when compared to current smokers.

5. Make good choices about fat

According to a 2014 study, there could be a link between animal fats and an increased risk of prostate cancer. Animal fats can also be found in lard, butter, and cheese, in addition to meat. Replace animal fats with plant fats whenever possible.

In another study, men with the disease who replaced animal fats and carbohydrates with healthy vegetable fats such as olive and canola oils, nuts, seeds (e.g. pumpkin seed oil), and avocados had a significantly lower risk of developing lethal prostate cancer and dying from other causes.

6. Reduce stress

Stress has a negative impact on prostate health. When men are stressed, they may unknowingly tighten their pelvic muscles. Chronic tightening of the pelvic floor muscles can cause pelvic floor muscle problems and is one of the causes of chronic prostatitis.

Stress can also have an impact on men with BPH. Stress can aggravate symptoms such as urinary urgency, frequency, and pain.

Having a prostate problem can also increase your stress and anxiety, which can worsen your condition because stress impairs your immune system's ability to fight the illness. That is why it is critical to managing your stress, release tension, and care for your emotional health. Therapy, meditation, deep breathing, and activities such as exercise, yoga, or tai chi are all options to consider. When it comes to your prostate health, do not isolate yourself. It is critical to maintain social relationships and have someone with whom you can discuss your frustrations, fears, and pain.

7. Take supplements

You can't always get it all through diet and in therapeutic quantities. Also, you might know something is good for you but it doesn't agree with you or you can't stand eating it on a regular basis. As a result, many men who want to make a significant difference in their prostate health take a daily supplement. The PrimAGE ProGuardADV formulated with patented concentrated saw palmetto berries extract, pumpkin seed oil and lycopene extract provides a convenient and simple way of managing better prostate health.

Following these seven natural guidelines for better prostate health management can have a significant impact on your health. They are not expensive, and you can begin doing them right away. You do not need a prescription to improve your health.

When you realise that better prostate health is linked to your diet, weight, and lifestyle, you can begin living with that goal in mind. This will help to improve your mental health while also benefiting your overall health. Some things are beyond your control, but you can influence the factors that reduce your risk and provide your body with the best tools for fighting illness.

Related read:

1. What is IPSS prostate score? And how can it help to identify the severity of symptoms in BPH?

2. ProGuardADV is your choice for a healthy prostate gland.

3. How can I relieve prostate pain?

Why Am I Keep Waking Up in the Middle of the Night to Pee? Is it Normal?

You're lying comfortably in bed when you feel that pressure in your bladder. You get up and go to the bathroom, but only a small amount of urine comes out. You've woken up three more times to urinate before you realise it.

Does this sound familiar? You are not by yourself. According to research, approximately 65 per cent of people aged 55 and older reported getting up several times during the night to use the washroom.

If you're concerned about your nightly urinary patterns, here's some information to help you distinguish what's normal and when you should seek medical attention.

What is considered normal?

A study published in the Journal of Urology in 2010 looked at the prevalence and incidence of nocturia (urination at night). It was discovered that up to one-third of men aged 20 to 40 had at least one nightly urination. The figure for women was slightly higher—up to 43 per cent. Fewer than one in every five men and women in that age group reported urinating at night on two or more occasions.

It's a different storey for people over the age of 70. Over two-thirds of men and women over the age of 70 urinate at least once per night, and up to 60% urinate twice or more.

In a nutshell, the study found that most people wake up once a night and that it becomes more common as you get older.

Why we can't control and need to pee at night?

Most people are unaffected by nighttime urination. However, if this interferes with your sleep or productivity the next day, you should seek medical attention. You should see a doctor confirm the underlying habits for your nocturia is caused by some other medical conditions, such as:

• Prostate enlargement: Men with an enlarged prostate may have difficulty completely emptying their bladder, resulting in urinary retention. Any small increase in urine in the bladder during the night may cause a heightened desire to use the restroom. These symptoms can be evaluated by your primary care physician or urologist.

• Overactive bladder: This can occur as a result of nerve problems, medications, or lifestyle choices that cause the muscles in your bladder to work overtime.

• Excessive fluid consumption: If you drink fluids right before bed, especially caffeinated or alcoholic beverages, you may wake up to urinate because your kidneys will filter this fluid out while you sleep. Limit your intake three hours before bedtime, and your symptoms may improve.

• Uncontrolled Diabetes: Elevated blood sugar levels can cause an increase in urine production. Many new diabetes diagnoses are made when patients present with excessive daytime or nighttime urinary frequency. Better sugar control may be beneficial in this situation.

• Medications: Certain diuretics, or blood pressure medications, can lower your blood pressure by removing excess fluid from your body. These medications may cause increased urine output and nocturia if taken at night. Request that your doctor reviews your medications to see if you can take them during the day to avoid nighttime nocturia.

• Stress: Stress has been linked to a variety of medical issues, including heart disease, obesity, depression, and gastrointestinal issues. Stress can cause you to stay awake and increase your nocturia.

Many people wake up at night to urinate, but you can improve your nightly symptoms by changing your habits, medications, or overall health. However, nighttime urination could be your body's way of alerting you to another underlying issue, so consult your doctor if you have any concerns.

Related read:

1. Natural treatment for night urination caused by prostate enlargement.

2. You can't sleep at a normal time? It can be due to body clock problems.

3. Is it common to have prostate pain? Learn more