How Sleep Loss Adds to Weight Gain

Posted on The New York Times.com by ANAHAD O’CONNOR
http://well.blogs.nytimes.com/2013/08/06/how-sleep-loss-adds-to-weight-gain/

Evan Sung for The New York Times

Losing sleep tends to make people eat more and gain weight, and now a new study suggests that one reason may be the impact that sleep deprivation has on the brain.

The research showed that depriving people of sleep for one night created pronounced changes in the way their brains responded to high-calorie junk foods. On days when the subjects had not had proper sleep, fattening foods like potato chips and sweets stimulated stronger responses in a part of the brain that helps govern the motivation to eat. But at the same time, the subjects experienced a sharp reduction in activity in the frontal cortex, a higher-level part of the brain where consequences are weighed and rational decisions are made.

The findings suggested that one unfortunate result of sleep loss is this “double hit” in brain activity, said Matthew P. Walker, an author of the study and a professor of psychology and neuroscience at the University of California, Berkeley. A sleepy brain appears to not only respond more strongly to junk food, but also has less ability to rein that impulse in.

Some experts have theorized that in a sleep-deprived state, people eat more food simply to make up for all the calories they expend as they burn the midnight oil. But the new study showed that the changes in brain activity were evident even when the subjects were fed extra food and not experiencing any increased sensations in hunger.

“Their hunger was no different when they were sleep deprived and when they had a normal night of sleep,” Dr. Walker said. “That’s important because it suggests that the changes we’re seeing are caused by sleep deprivation itself, rather than simply being perhaps more metabolically impaired when you’re sleep deprived.”

The relationship between sleep loss and weight gain is a strong one, borne out in a variety of studies over the years. Large population studies show that both adults and children are more likely to be overweight and obese the less they sleep at night. In smaller, controlled studies, scientists find that when people are allowed to sleep eight hours one night and then half that amount on another, they end up eating more on the days when they’ve had less sleep. One pivotal study at the University of Colorado in March showed that losing just a few hours of sleep a few nights in a row caused people to pack on an average of about two pounds.

Other studies have found that the underlying effects of sleep deprivation on the body can in many ways be pronounced. The stress hormone cortisol climbs and markers of inflammation rise. Hormones that stimulate appetite increase, while hormones that blunt it drop. People become less sensitive to insulin, raising their risk of Type 2 diabetes.

But until now, few if any studies have looked at precisely what goes on in the brain when people are starved of sleep and then faced with food decisions.

In the new study, which was published in the journal Nature Communications, Dr. Walker and his colleagues recruited 23 healthy men and women and assigned them to two different regimes, each separated by about a week. On one occasion, the subjects came into the lab and got a normal night of rest – roughly eight hours – before waking up to a small breakfast of toast and strawberry jam.

The subjects then looked at 80 pictures of a variety of foods and were asked to rate how strongly they wanted them while an imaging machine measured brain activity. The subjects were told that after looking through the pictures, they would receive one of the foods that they rated the highest.

On another occasion, the subjects followed the same routine, but this time, instead of sleeping, they stayed awake through the night. They were also given snacks – like apples and peanut butter crackers – to offset any extra calories that they burned while staying awake.

The research showed that when the subjects were bleary-eyed and sleep-deprived, they strongly preferred the food choices that were highest in calories, like desserts, chocolate and potato chips. The sleepier they felt, the more they wanted the calorie-rich foods. In fact, the foods they requested when they were sleep deprived added up to about 600 calories more than the foods that they wanted when they were well rested.

At the same time, brain scans showed that on the morning after the subjects’ sleepless night, the heavily caloric foods produced intense activity in an almond-shaped structure called the amygdala, which helps regulate basic emotions as well as our desires for things like food and experiences. That was accompanied by sharply reduced responses in cortical areas of the frontal lobe that regulate decision-making, providing top down control of the amygdala and other primitive brain structures.

One expert who was not involved in the new study, Dr. Kenneth P. Wright Jr., called the findings exciting and said that they help explain why people make poor dietary choices and eat much more than they need to when fatigued.

“There’s something that changes in our brain when we’re sleepy that’s irrespective of how much energy we need,” said Dr. Wright, the director of the sleep and chronobiology lab at the University of Colorado at Boulder. “The brain wants more even when the energy need has been fulfilled.”

But why would a lack of sleep disrupt the brain response to food?

Dr. Walker said he suspected that one factor that plays a role is a substance called adenosine, a metabolic byproduct that disrupts neural function and promotes sleepiness as it accumulates in the brain. One of the ways that caffeine stimulates wakefulness is by blocking adenosine. Adenosine is also cleared from the system when we sleep.

Without enough rest, adenosine builds up and may start to degrade communication between networks in the brain, Dr. Walker said. Getting sleep may be the equivalent of rebooting the brain.

“I think you have about 16 hours of optimal functioning before the brain needs to go offline and sleep,” he said. “If you go beyond these 16 hours into the realm of sleep deprivation, then those brain networks start to break down and become dysfunctional.”

Dr. Walker said it was increasingly clear from the medical literature that there is not a single tissue in the body that is not beneficially affected by sleep.

“It’s the single most effective thing people can do every day to reset their brain and body health,” he said.

Source: The New York Times.com
http://well.blogs.nytimes.com/2013/08/06/how-sleep-loss-adds-to-weight-gain/

THE BEST OILS FOR HAIR REGROWTH

Posted on LIVESTRONG.COM
http://www.livestrong.com/article/192477-the-best-oils-for-hair-regrowth/

Many people suffer from hair loss. For some it can be very drastic where large sections of the hair breaks and falls out. For others it may be a small patch of hair that has come out. In both cases, it can be difficult to regrow the hair. Often suffers of this problem will seek medical attention for solutions to regrowing their hair. However, there are other methods and natural resources that can aid in hair regrowth. You may be able to regrow your hair by implementing some of the best oils for hair regrowth into your hair care routine. Consult with your health care physician before using any herbal product.

Rosemary Essential Oil
Rosmarinus officinalis, the base for rosemary oil, is one of the most popular oils for hair regrowth. Rosemary essential oil is mostly extracted from the leaves of the rosemary plant. It is in the mint family and has many medicinal benefits for hair, skin and body. Regular use of rosemary essential oil helps in stimulating hair follicles, and as a result, hair grows longer and stronger. According to organicfacts.com, a blend with rosemary essential oil is excellent for people who are actively experiencing hair loss because it is believed to slow down premature hair loss. Rosemary essential oil should be avoided during pregnancy, or if you suffer from high blood pressure or seizures.

Lavender Essential Oil
Lavandula officinalis, the base for lavender oil, is extracted mostly from the flowers of the lavender plant, primarily through steam distillation. The most pure form is considered to be the Bulgarian lavender. It has many health benefits including disinfecting the scalp and helping to enhance blood circulation. A clean scalp is the foundation for healthy hair and hair regrowth. In addition, good blood circulation to the head is important in nourishing the hair follicles. Lavender essential oil is considered the safest oil to use for babies and children when used in low dilution.

Jojoba Oil
Simmondsia Chinensis is the base for jojoba seed oil, a liquid wax produced by the seeds of the jojoba shrub that is native to California, southern Arizona and northwestern Mexico. Jojoba oil is very similar to natural human sebum, or oil, within our skin. It is known for its natural moisturizing, restorative and anti-inflammatory properties. According to carefair.com, those who suffer from dry, damaged hair or scaly, flaky scalp will benefit greatly from jojoba’s ability to deeply penetrate the scalp and hair shaft. It can be used as a carrier or base oil for aromatherapy applications and it mixes well with other natural oils, such as rosemary essential oil and lavender essential oil. With continued use, jojoba oil ensures that the hair stays healthy while providing it with a natural shine.

Read more:
http://www.livestrong.com/article/192477-the-best-oils-for-hair-regrowth/

8 Calcium Rich Foods to Prevent Osteoporosis

Posted on Organic authority, written by Andrea Manitsas
http://www.organicauthority.com/health/8-calcium-rich-foods-to-prevent-osteoporosis.html

We recently touted the benefits of a yoga practice in preventing osteoporosis (5 Yoga Poses that Prevent Osteoporosis) – a ubiquitous “silent” disease of the bones (or lose thereof) which leads to a highly fragile skeleton as we age and a host of ruinous susceptibilities. In conjunction with weight bearing exercise, it is – not shockingly – your diet that has the power to keep you strong and healthy into your golden years and beyond. And the sooner you start, the better off you will be.

When it comes to what you consume on a daily basis, you’ve got to cover three areas to ensure strong and healthy bones:
1.Get your fill of calcium rich foods
2.Limit foods that deplete your body’s calcium stores
3.Get your daily dose of magnesium and vitamins D and K – nutrients that help calcium do its job

Our bodies need the abundant mineral found in calcium for many vital functions, not simply to build healthy bones and teeth and maintain their vigor as we age. Among other things, calcium helps blood clot and regulates the rhythm of the heart. Do not underestimate your calcium, nor the seriousness of a calcium deficiency.

We get calcium in one of two ways; either through the foods and supplements we ingest (although you can better absorb calcium from food), or – if you’re not consuming enough calcium – your body will pull it directly from your bones where it’s being stored. Hence, the huge importance of getting enough!

Let’s start with #3: Vitamins K and D, along with magnesium, are calcium’s little helpers and every bit as crucial as Santa’s Elves (yup, we said it). You need all three of them to help your body absorb, retain and regulate calcium.

Certain foods can leach the calcium from your bones. We’re not saying nix them altogether, just simply become mindful to not overdo it. They include: caffeine, alcohol, animal protein, salt and soda. (That last one – maybe we’ll say go ahead and nix it. Check out Top 10 Reasons to Banish Soda).

Here’s what you’ve been waiting for. These eight superstar foods are not only rich sources of calcium, but also of magnesium, Vitamin K and Vitamin D. But keep in mind, a healthy balanced diet based on wholesome grains, fruits and vegetables is just that – healthy and balanced – and should do the trick.
1.Broccoli
2.Kale
3.Collard Greens
4.Soy: Tofu/Edamame
5.Pumpkin/Squash
6.Oatmeal
7.Beans
8.Organic Dairy (though the actual health benefits of dairy are highly controversial, there’s no denying it has a lot of calcium)

image: Victor Bezrukov

Source:
http://www.organicauthority.com/health/8-calcium-rich-foods-to-prevent-osteoporosis.html

Tanabata stream

Posted on JAPAN TODAY on Aug. 9, 2013
http://www.japantoday.com/category/picture-of-the-day/view/tanabata-stream


PHOTOS BY NATHAN HILL

Colorful streamers and decorations hang from bamboo poles in arcades outside Sendai Station on Thursday night, as the 2013 Sendai Tanabata Matsuri came to a close. The theme for this year’s festival was “tsunagu” or connect, referring to the bringing together of those affected by the Great East Japan Earthquake, and their supporters within Japan and around the world. Information on the history and decorations of the festival can be seen here.
http://www.sendaitanabata.com/en/index.html

40 Anti-Aging Tips

________ ________ ________ ________ ________ ________ ________

I found an interesting website introducing tips for anti-aging.
Take a look at those pictures and see how many items you can specify.

* * * * * * * * * *

These forty anti-aging tips will keep you feeling young as you age. Learn how to feel and look young while you age by following these forty anti-aging tips.

KhanaPakana.com
http://www.khanapakana.com/article/4925bc9a-53a0-465e-8dd0-e9f7466c7a64/40-anti-aging-tips

I know how it feels like to watch yourself age every single morning. If only I could stop time for a while cause I’m not ready to be considered mid-aged yet. No point in wishing that cause this is simply impossible. However, there are a few anti-aging tips that could make you look and feel young. Remember, what you feel is what you appear to be. So just forget all about the blown birthday candles and start working on these forty anti-aging tips.
These forty anti-aging tips will keep you feeling young as you age. Learn how to feel and look young while you age by following these forty anti-aging tips.

* * * * * * * * * *
Go to the original website and see if you get the correct answers. You will also find more detailed information!
________ ________ ________ ________ ________ ________ ________

Source: KhanaPakana.com
http://www.khanapakana.com/article/4925bc9a-53a0-465e-8dd0-e9f7466c7a64/40-anti-aging-tips

5 August Superfoods To Try This Month

Posted on HUFFPOST HEALTHY LIVING
http://www.huffingtonpost.com/2013/08/01/august-superfoods-in-season-produce_n_3653871.html?utm_hp_ref=mostpopular

August, the last full month of summer, is prime time to bask in the bountiful warm-weather harvest. Load up on the superstars below, then fire up the grill. Let us know what seasonal superfoods are your favorite in the comments below.

Canteloupe

Why We Love It: One serving has just 46 calories, plus nearly an entire day’s worth of vitamins A and C. It’s also a very good source of potassium, and loaded with hydrating water, says Mitzi Dulan, RD, CSSD.

How To Enjoy: Of course you can enjoy it raw and on its own, but Dulan suggests making a fruit salad with a little feta or mint.

Zucchini

Why We Love It: This late-summer staple is low in calories (just 29 in a cup) and high in fiber, vitamins A, C and K and potassium. “It’s a good food to add bulk and substance to your diet without a lot of calories,” says Dulan.

How To Enjoy: A truly versatile veggie, zucchini is tasty grilled, raw, stuffed — or get creative and try it in pancakes, as chips or to replace the noodles in homemade lasagna. You can even bake them as a healthier take on French fries.

Eggplant

Why We Love It: The purple beauty is a good source of vitamins B6 and K and a very good source of fiber. It’s a low-calorie source of over a dozen different types of disease-fighting antioxidants, Shape reported. That purple color is a dead giveaway for heart and memory benefits, among others.

How To Enjoy: Try it sauteed or grilled or cubed, in a stir fry or on a sandwich. Eggplant also makes for a tasty dip or tapenade.

Blackberries

Why We Love Them: Berries in general are loaded with fiber and antioxidants all for very few calories. They’ve been shown to slow cognitive decline, protect the heart and lower blood pressure, among other benefits. Blackberries are a good source of potassium and vitamin E and a very good source of fiber, vitamins C and K and manganese.

How To Enjoy: Drop ‘em into a glass of ice water or seltzer for some natural flavor or add them raw to salads. Of course, blackberries also make for yummy baked goods — just don’t overdo it on the sweets!

Yellow Summer Squash

Why We Love It: Like its relative zucchini, yellow summer squash — sometimes called crookneck or straightneck squash — is rich in fiber, vitamins C and K and potassium, all for very few calories.

How To Enjoy: Try it grilled, in a summery soup or even as a pizza topping. A grilling tray or basket is an easy way to prepare your veggies right alongside your main meal on the grill, says Dulan.

5 August Superfoods To Try This Month
http://www.huffingtonpost.com/2013/08/01/august-superfoods-in-season-produce_n_3653871.html?utm_hp_ref=mostpopular

TASTEFUL TRAVEL / Sansho bring zing to table

Posted on The Japan News by The Yomiuri Shimbun
http://the-japan-news.com/news/article/0000388307


The Yomiuri Shimbun

Sansho berries at Shgehiro Morimoto’s farm in Aridegawa, Wakayama Prefecture.

August 2, 2013
The Yomiuri Shimbun

ARIDAGAWA, Wakayama–With its pungent taste and refreshing aroma, the Japanese pepper known as sansho is a regular seasoning at the table, giving a little bit of a kick to dishes such as unagi and yakitori. The Shimizu district in Aridagawa is one of the country’s handful of sansho-producing areas.

The pepper comes from Japanese prickly ashes, bushy plants in the citrus family. In early summer, the berries are picked while still green. The green berries are usually boiled in soy sauce or pickled.

Berries picked later, in a July harvest, are dried to become powdered sansho.

The Shimizu district is in a mountainous area. Shigehiro Morimoto, 75, manages a sloped field where 150 sansho bushes are planted.

I visited the fields in late June. Fresh green berries about half a centimeter in diameter were growing in clusters on the trees’ branches. When I bent for a closer look, I smelled the refreshing aroma of the berries.

 

“These are called budo [grape] sansho. The way the trees bear berries looks just like bunches of grapes,” Morimoto said.

According to statistics released by the Agriculture, Forestry and Fisheries Ministry in 2010, the shipping volume of sansho in Wakayama Prefecture was 525 tons, 65 percent of the national total. Within the prefecture, Shimizu is particularly famous.

According to Naoya Fukumoto, deputy chief of JA Arida Shimizu farming management center, the difference between daytime and nighttime temperatures in mountainous Shimizu is quite large. Such a climate is well-suited for growing high-quality, thick-skinned berries. About 330 farmers in Shimizu cultivate sansho, and most of them are elderly.

In early July, Morimoto’s sansho harvest began. Morimoto and his wife picked sansho berries by hand, one cluster after another, and then dried them with a machine at a nearby workshop.

I visited the town’ factory to observe how sansho powder is made. Sansho to be used was picked last year, dried and stored. The workers spread the berries on the table and carefully remove stems and berry seeds by hand, and the fruits’ skin is crushed to a powder by machine.

Freshly made sansho powder has a strong aroma. Kazutaka Nishibayashi, an owner of restaurant Akadama that serves local cuisine, said: “Sansho is good to use in place of black pepper. For example, sprinkling it over ramen.”

Sansho-jio, a mixture of sansho and salt, is a good condiment for greasy foods such as fried chicken and tsukune meat balls.

The tiny berries can spice up any kind of food.

URL: http://the-japan-news.com/news/article/0000388307