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5 Long Term Health Risks Of Not Getting Enough Sleep

We understand by now that getting enough sleep is essential to our overall health. How could we not? There has been a steady stream of media warnings on improving sleep to decrease risk for obesity, diseases and death; especially for our children. Many factors are hurting their potential of becoming better educated, functionable, happy, healthy adults including chronic lack of sleep. Unfortunately, the sleep recommendations for children and adults are very much affected by the demands of modern culture and technology. The average family now has two working parents that struggle to fit everything into days that start way too early and nights left with so much to do. Yet, professionals advise that by leading structured healthy lifestyles, we can do it all. This includes getting enough sleep to provides the benefits of less stress, greater focus and more energy instead of suffering from chronic lack of sleep that has very serious long term health risks:

5 Long Term Health Risks of Not Getting Enough Sleep (Children & Adults)

Obesity

Starting the day tired and groggy means you are less likely to make the best decisions about your health. When you feel exhausted, it is easier to order a pizza or put a frozen dinner in the microwave than it is to take the time and effort to create a healthy and balanced meal. Likewise, feeling tired means you are less likely to hit the gym or go on your morning run. It should be no surprise then that lack of sleep has been linked to higher rates of obesity.

Aging

Until the fountain of youth is discovered, adequate sleep will remain one of our best ways of staving off some of the worst effects of aging. Sleep is rejuvenating; it reduces stress and keeps us healthy, which is likely why a lack of sleep has been linked to advanced aging. Not getting enough sleep, for example, can lead to faster skin aging and even permanent damage to brain cells.

Heart Disease and Stroke

One of the most obvious short-term effects of sleep loss is stress. Simply put, when we don't get enough sleep, we are more likely to go through our day feeling "on edge." Stress is not just an unpleasant feeling, it also leads to some serious long-term health risks, namely heart disease and stroke. Getting an extra hour of sleep each night won't just calm your nerves, it will also reduce your risk of suffering from a heart attack or stroke later in life.

Disability

Because sleep loss has such serious health risks, it should come as no surprise that people who don't get enough sleep are more likely to suffer a health problem that leads to a long-term disability. Most immediately, lack of sleep means you are more likely to make mistakes and, if you're performing a dangerous task that requires your complete attention (such as operating a motor vehicle), then a single mistake could be dire. Alternatively, diseases associated with sleep loss, including strokes and cancer, could lead to a lifelong disability that makes it difficult to earn a living or maintain a decent quality of life.

Death

If the above reasons aren't enough motivation for getting enough sleep, perhaps the fact that sleep loss has been linked to premature death will be. Especially in men, lack of sleep has been linked to a shorter lifespan. Most of us want to be around long enough to see our children grow up, reach retirement, and take part in all of life's moments, both big and small. Just an extra hour of sleep per night may be what ultimately adds years to your life.

What About Quality of Sleep?

We need a certain amount of sleep each night and this should be easy for most of us, right?

NO! It is actually getting harder to avoid the long term health risks of not getting enough sleep:

The solution is not as simple as it used to be; fixing a vitamin / mineral deficiency, exercise or getting a new mattress. There are many different factors contributing to why chronic lack of sleep is an issue at particular ages and this is not as easily defined by the very same sleep experts sharing information that is supposed to help.

For example:

Sometimes, our biological clocks don't work with the expectations of the fast paced 9 to 5 lifestyle and heavily technical world: This is especially true starting as pre-teens and teenagers:
http://www.pbs.org/wgbh/pages/frontline/shows/teenbrain/from/sleep.html

Another contributing factor is how we all adapt to changes in our specific cultures:

"Despite ample evidence of the associations between lifestyle health behaviors and sleep quality, a comprehensive understanding of the causal relationships may be difficult to achieve. Lifestyle, technology and health behaviors including sleep are all intertwined and strongly embedded in the cultural and social environment." *
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3630968/

- 50-70 million US adults have sleep or wakefulness disorder.

This means that you are included in broken sleep even if your problem is just because your significant other keeps you up with snoring.
http://www.cdc.gov/mmwr/pdf/wk/mm6008.pdf

Suffering From Sleep Deprivation / Insomnia / Broken Sleep / Anxiety / Obesity?

I could go on and on with sources about how food, technology, sexual function and more are contributing to this sleep disease epidemic, but the fact at matter is that you understand that you (or your loved one) is not alone, as well as what the 5 long term health risks of not getting enough sleep are AND how it is up to you to get help to change this chronic sleep deprivation problem in your life.

If you would like to discuss more, please feel free to comment below or you can ADD ME as a friend on Facebook and then message me to join our weight loss support group. You can also check out the product details of our HiBurn8 Night Time Formula to see if this is an option for you.

Thanks so much for following and reading along! Please never hesitate to let me know if there is anything that I can research and write about specifically to help in your weight loss journey!


Blessings To You,
Lea

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Lack of Sleep and Obesity - Studies Examining the Link

Over the past few months, the link between lack of sleep and obesity has been mentioned more on the news and in articles for the public. This is because years of research has confirmed that not getting enough sleep contributes to weight gain in women, men and children alike; and how this makes it more difficult to lose weight through several mechanisms.

Lack of Sleep and Obesity Study Results

One recent study focused on the relationship between chronic lack of sleep and obesity.

The researchers focused on participants who regularly got less than 6 hours of sleep per night. They found that these people were more likely to have increased BMIs and to be obese than those who slept for longer than 6 hours per night.

There are several mechanisms through which a lack of sleep is thought to contribute to obesity:

1) When the body is tired, it releases more ghrelin, an appetite-stimulating hormone. This leads to increased appetite and causes people to eat more than they do when well rested.

2) Sleep deprivation also decreases the amount of leptin, an appetite suppressing hormone, that the body releases. Thus, sleep deprived people must eat a lot more in order to feel satisfied.

5 Long Term Health Risks of Not Getting Enough Sleep

How Common of A Problem Is Sleep Deprivation?

One study estimates that more than 1/3 of adults in the United States are not getting enough sleep. This was previously 18%, 53 million people in total, getting less than 6 hours of sleep per night. Many of these adults suffer from obesity, which is likely brought on at least in part by not getting enough sleep. Those who begin sleeping more find that they are better able to resist cravings and lose weight, though this greatly dependent on food addiction and whether bad habits are intentionally replaced by good ones. One more thing to keep in mind is the connection between diabetes, sleep and obesity and how all 3 are climbing in recent stats.

How Much Sleep Do We Need?

According to the National Sleep Foundation these are the appropriate hours of sleep needed by age:

Newborn (0 to 3 months):
--- Recommended: 14 to 17 hours sleep needed
--- Acceptable Range: 11 to 19 hours total

Infants (4 to 11 months)
--- Recommended: 12 to 15 hours sleep needed
--- Acceptable Range: 10 to 18 hours total

Toddlers (1 to 2 years old)
--- Recommended: 11 to 14 hours sleep needed
--- Acceptable Range: 9 to 16 hours total

Pre-School Age (3 to 5 years)
--- Recommended: 10 to 13 hours sleep needed
--- Acceptable Range: 8 to 14 hours total

School Aged Children (6 to 13 years)
--- Recommended: 9 to 11 hours sleep needed
--- Acceptable Range: 7 to 12 hours total

Teenagers 14-17 years
--- Recommended: 8 to 10 hours sleep needed
--- Acceptable Range: 7 to 11 hours total

Young Adults (18 to 25 years old)
--- Recommended: 7 to 9 hours sleep needed
--- Acceptable Range: 6 to 11 hours total

Adults (26 to 64 years old)
--- Recommended: 7 to 9 hours sleep needed
--- Acceptable Range: 6 to 10 hours total

Older Adults (65+ years old)
--- Recommended: 7 to 8 hours sleep needed
--- Acceptable Range: 5 to 9 hours total

Lack of Sleep and Obesity In Children

Sleep deprivation is not a problem that is restricted to adults, either. Another study examined the link between sleep deprivation in children and later development of obesity and diabetes. Researchers followed children over time and found that those who frequently got inadequate sleep were more likely to become overweight later in life than those who slept more. Not only were sleep deprived children at an increased risk of obesity, but they were also likely to develop diabetes. A lack of sleep is thought to decrease insulin sensitivity, which leads to type II diabetes as the child develops.

How To Get Better Sleep and Control Weight Gain?

These studies have an important take-home message for anyone who is trying to maintain or lose weight:

1) Diet and exercise are important, but they are not quite enough.

2) Getting adequate sleep is absolutely essential for those who wish to shed pounds.

3) We need to let children and teens sleep their full hours needed in order to reduce their risk of obesity and diabetes later in life.

This may be why some school districts are starting to restructure the times when students start school, so that it is not as early for them. Regardless, as parents and grandparents we need to do our very best to get and keep our children on good sleep schedules for their health and success in school.

NEED HELP WITH SLEEP AND WEIGHT LOSS?

Many of you have asked whether you should try HiBurn8 for help with sleep and weight loss. A lot of our customers are having success with it for a more restful night, and doing better with the weight loss by taking HiBurn8 at night and either Skinny Fiber or Skinny Body Max during the day. If this regiment is not in your budget, you can always try the following for sleep help:

1) Don't eat at least 3 hours before bed. Only drink water if it does not contribute to your lack of sleep at night.

2) Stick to a daily schedule; especially when you go to bed and aim to wake each morning.

3) Make bedtime as comfortable as possible; take a warm bath, put memory foam on your mattress or get a new one that feels best to you, use darkening curtains or a sleeping mask, light clothing or naked, and any other details that can help you fall asleep and slumber better such as No TV, electronic devices or work in your bedroom.

4) Avoid foods and drinks that have caffeine; opt for more natural options. Also, eat healthier during the day to aid in weight loss instead of continued weight gain.

5) Exercise daily - it helps with stress (physical / mental) and better sleep.

6) Meditation can also help develop a relaxing state that leads to sleeping better.

Take HiBurn8 every night! It has ingredients that help with sleep and weight loss, as well as muscle and tissue repair, inflammation, stress and so much more.



Click here to learn more about HiBurn8 and why it helps with sleep, weight loss & health!

Please feel free contact me if you have any questions and share this post with friends! One of them may find it helpful.


Blessings To You,
Lea



Resources:


Patel SR, Hu FB. Short sleep duration and weight gain: a systematic review. Obesity (Silver Spring). 2008; 16:643-53.

Knutson KL and Van Cauter E. Associations between sleep loss and increased risk of obesity and diabetes. Annals of the New York Academy of Sciences. 2008;1129:287-304.

Kristen L. Knutson. Does Inadequate Sleep Play a Role in Vulnerability to Obesity? American Journal of Human Biology. 2012; 24 (3): 361.

Benedict C. Letters To The Editor: Compromised sleep increases food intake in humans: two sexes, same response. Am J Clin Nutr. 2012;95:531.

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Loose Skin After Extreme Weight Loss | Avoid, Tighten, Deal

No one wants to deal with loose skin on their body. Excess skin is a reminder of our imperfections and is usually not thought about until it becomes a problem. Yet, it is inevitable that our skin changes as we grow older. Most of us accept that one day we will get wrinkles and sagging skin. On the other hand, loose skin is a harsh reality after fast weight loss and often unavoidable with extreme weight loss from being obese (30 pounds over weight or more). This is something that you may not have thought about as you were gaining weight, though the excess skin can become quite an issue depending on the certain factors that affect your body. If you are planning to lose a large amount of weight, it helps to understand what causes the loose skin on your body as well as the fact that it may happen to you. Some people can avoid loose skin by understanding why it happens and taking control of their fat / weight gain; others by learning what it takes to tighten excess skin while losing weight. The rest of the population at risk cannot avoid getting bat wings, belly flap and sagging skin in different areas of the body. This is the harsh reality of extreme weight loss that you need to learn how to avoid, deal with prior to stretching out your skin or learn to accept with or without corrective surgery.

If you are struggling with weight gain because of hunger, emotional or health issues, I am hoping that the Obesity information on this blog will help you change what you are doing to your body. I invite you to learn How Skinny Fiber or Skinny Body Max Can Help you take control of your weight issues, too! This is especially when coupled with our two collagen based products called P4 Protein and HiBurn8 Nighttime Formula. 

Is Loose Skin Fat Or Just Excess Skin After Weight Loss?

Skin goes through numerous transformations throughout our lives. Different external factors like the sun, cold, chemicals in the environment, gravity and bad habits contribute to how well your skin ages over time. Internal factors like how drinking alcohol and smoking hurts the body, dehydration, stress, poor sleep habits, the way you eat (diet), age and genetics contribute to skin health, too; including elasticity (how your skin can stretch and bounce back in shape). Proteins called collagen and elastin are extremely important to skin health. Collagen makes up about 1/3 of the protein in your body. It is a protein that causes the toughness needed in your connective tissues like ligaments, bones and tendons. Collagen is in the connective tissue in the lower layer of your skin. It helps with new skin cells, flexibility and firmness. Elastin is an elastic / rubbery protein that helps your skin stretch and return to it's original size (elasticity). Both collagen and elastin are vital to the elasticity in your skin; they contribute to whether you can avoid or tighten loose skin after weight loss.

Loose skin is cause by the loss of collagen and elastin ... Gaining and Losing Body Fat causes loose skin ... Building and Losing Muscle can do the same!

The loss of collagen and elastin (they become disconnected causing "free radical" damage) contribute to why your skin gets stretch marks when you gain weight. This also contributes to why people have excess skin after weight loss, but the real culprit is fat stretching the skin to the point that it sags after you burn it off through exercise / lose weight. The same can happen to bodybuilders that let themselves go. They can stretch out their skin as they increase the size of their muscles; they can have stretch marks and / or saggy skin if they don't maintain and let their muscles shrink back to normal size (fat can develop during this time, too).

Excess fat stores in fat cells under the skin. They become greedy and make your body fat. Your organs increase in size; your skin stretches out. You are at risk for excess skin once you get the fat cells back under control and are at risk for getting just as fat again.



Loose skin is the result of losing weight too quickly and excessive weight loss ... RESULT is the key here. Losing to fast or so much does not cause excess skin; it is what happens when you burn off the fat that stretched your skin.

How To Avoid Loose Skin

The most common answer would be ... Don't get fat! Unfortunately, that only holds true but so long as sagging skin comes with age (we lose our youthful plumpness in areas you don't even realize store fat), therefore this only works but so long. Not getting fat helps, but caring for your skin, body, health is a holistic solution if genetics permit. Bodies stop producing collagen and elastin as they age, therefore contributing to why it is extremely important to take care the body from the time we are children. It is difficult to restore the elastin and collagen as your skin gets older. You cannot completely "take back" all of the damages from the sun, gravity, bad habits and how you care for your body. There are different creams and skin treatments that can help, but the reality is that the different factors damage these proteins in your skin also determine how quickly as well as how much elastin and collagen are replaced in your body; if it is truly correctable at all! Eating a diet rich in plant proteins, omega 3, vitamin B, vitamin C, vitamin E, hormone therapy or phytoestrogen are helpful to the elastin and collagen in your body. Most importantly, by protecting yourself of the external risks and internal risks (mentioned above), and exercising can help you can avoid elasticity issues.

Dealing With Loose Skin After Extreme Weight Loss

Loose Stomach Skin | Extreme Weight Loss of 180 Pounds

This video is of a young woman that lost over 180 pounds by counting calories and exercising until her body ached. She went from a morbidly obese 341 pounds and size 24 clothes to a snug size 8 Old Navy jeans. Normally her videos are very upbeat, but she is not happy about her weight loss in this one. She shares feelings of depression, defeat and how difficult it is to adjust to such extreme weight loss. In addition to some examples of how hard it is to let go of her old self, she shares what it is like to deal with the reality that she cannot afford cosmetic surgery for the excess skin on her stomach, she also realizes that no matter how long it takes her to get her body fit, exercise may never tighten loose skin. She is angry that she let herself get so obese and unhealthy.





Excess Skin On The Legs | Extreme Weight Loss Of 165 Pounds

Video of a middle age woman that lost 165 pounds - she went from 293 lbs to 126 lbs in 75 days - by eating right and exercising. She shows what her body looks like in a swimsuit and you can see the loose skin. She is struggling with whether she should get a lower body lift because she has so much sagging in her legs. This is to be expected after such extreme weight loss, but it still does not make it any easier.

How To Correct Loose Skin / How To Tighten Excess Skin

Proper hydration, clean eating, caring for your skin, cardio and strengthening exercises are natural ways to tighten loose skin. Quite simply the good ole 64 ounces of water, moisturizing with coconut oil, low fat, burn fat and muscle building are natural remedies for getting rid of excess skin.

Cosmetic surgery / tummy tuck is one of the most common ways to deal with excess skin after losing weight. If a tummy tuck is not an option for you, then refer to the category above on how to avoid loose skin. Those are how to stop and potentially correct the issue w/ cardio and strength training exercises helping to make the greatest improvements.

Other non-surgical methods include decompression massage, professional herbal wraps and even the newer non-invasive contouring techniques can help you lose inches and tighten your skin.

Dealing with loose skin is hard; especially after you have lost an extreme amount of weight.

You work so hard to burn the fat and get in shape but certain factors control whether the elasticity in your skin will live up to your expectations. It is devastating when it does not; especially for those who do not have money for a tummy tuck or other type of cosmetic surgery. Now that you know better, you can avoid having loose skin or tighten excess skin correctly instead of spending the rest of your young years dealing with it.

I know this was a lot of information, but I hope that you've found this blog post helpful in planning your weight loss journey. The goals is to lose weight naturally and at a healthy pace, as well as a fitness routine with your final results in mind.

I like hearing from you, so please make sure to share what you think as well as your personal weight loss experience.

Hugs & Blessings!
Lea

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