Harding, A. (2012, February 23) How lack of sleep hurts your
health. Retrieved on April 21, 2014 from http://www.health.com/health/condition-article/0,,20573185,00.html Quotations from text It helps memory and mood, keeps you trim, strengthens your immune system, fights inflammation, and keeps your heart and blood vessels in tip-top shape. "When you're sleeping you're regulating hormone levels, you're regulating insulin levels, your blood pressure is being kept under control, there are a lot of things going on, and if you're not getting enough sleep you're throwing these things out of whack," says Shelby Freedman Harris, PsyD, director of behavioral sleep medicine at Montefiore Medical Centers Sleep-Wake Disorders Center in New York City. Short sleepers, typically defined as people who get less than six hours of sleep a night, as well as people who don't spend enough time in the deepest stages of sleep, are at higher risk of heart attacks and strokes than those who get at least seven hours. A 2011 study in male Japanese factory workers found those who slept less than six hours a night had a five-fold increased heart attack risk over a 14-year Page/Para.
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Summaries/Paraphrases Not getting enough sleep has negative effects on your health. When sleeping the body performs several functions that are necessary to maintain your body in good shape. Some of the activities your body performs while you are sleeping help keep your memory, mood, immune system, and blood pressure, among other things, in optimum state.
People who sleep less than six hours a day, or that does not spend enough time in the deep stages of sleep have a higher risk of suffering a heart attack. If the person already has heart problems then the risk is greater.
span compared with those who logged between 7 and 8 hours a night. Another published in 2011 found that healthy men 65 and older with normal blood pressure were nearly twice as likely to develop hypertension during the study if they spent less time in the deepest sleep stage (known as slow-wave sleep) compared with those who spent the most time deeply asleep.
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Information about the reference: Rodrguez, D. (2012, May 1) Disease-fighting foods that make a difference. Retrieved on April 21, 2014 from http://www.everydayhealth.com/womens-health/disease-fighting- foods.aspx Quotations from text Heart disease, cancer, Alzheimer's disease these conditions pose a serious threat to the health of women. And although there's no miracle diet or magic food to prevent cancer or keep your mind sharp, choosing the right foods has a big impact on your overall health and well-being, and may help keep these diseases at bay especially heart disease, which is the number-one killer of women. Page/Para.
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Summaries/Paraphrases In order to create a diet that can help you in the prevention of cancer, Alzheimers disease, and heart disease, there are several healthy food that should be consumed. Fruits and vegetables, especially cruciferous vegetables like broccoli and cabbage, can help you prevent cancer. Along with nuts and seeds they are great source of antioxidants. Antioxidants protect the cells from damage, the underlying problem in cancer. Some of them also provide vitamins C and E, which are good decreasing your risk from suffering from Alzheimers disease and provide your body with potassium, which helps your body counteract the harmful effects of sodium. Eating Cold-water fish (rich in omega-3 fatty acids) is a way of protecting yourself from heart diseases and Alzheimers disease. Skinless turkey and chicken are also other options for cutting cholesterol and limiting your consumption of fats.
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Information about the reference: Shy, L. (2011, August 25) Studies confirm exercises disease- fighting benefits. Retrieved on April 21, 2014 from http://www.fitsugar.com/How-Exercise-Helps-Prevent-Diabetes-Cancer- Other-Diseases-18870756 Quotations from text The study, from the journal Medicine & Science in Sports & Exercise, looked at 50 healthy and moderately active adults and found that once they reduced their activity level by half (without any other changes to diet or lifestyle) they had increased levels of blood glucose after eating, which meant they could be at risk for developing diabetes and heart disease. Another report found that recovering cancer patients should be incorporating light exercise into their ongoing treatment. Researchers surveyed hundreds of health professionals and looked at dozens of study results and found that adding just two- and-a-half hours of exercise a week lowered the risk of recurring cancer by up to 40 percent. The Journal of Clinical Psychiatry study found that when clinically depressed patients added light or moderate exercise to their routine, many were able to stop taking a second antidepressant drug (which is common for many depressed Page/Para.
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Para. #4 Summaries/Paraphrases New reports have found a direct link between exercise and the prevention of some diseases. A study from the journal Medicine & Science in Sports & Exercise found that when active adults reduce their level of activity by half their blood glucose levels are higher, putting them at a greater risk for developing diabetes and heart disease. Another report said when cancer patients incorporate light exercise into their treatment they can actually reduce the risk of recurring cancer by up to 40 percent. On the same page a study from The Journal of Clinical Psychiatry found that many clinically depressed patients that include light to moderate exercise in their routine, can actually stop taking a second antidepressant medicine. people) to treat their disease.
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Information about the reference: Stephens, A. (n.d.) 7 health benefits of meditation. Retrieved on April 21, 2014 from http://foodmatters.tv/articles-1/7-health- benefits-of-meditation Quotations from text Now the hard science has caught up: a comprehensive scientific study showing that deep relaxation changes our bodies on a genetic level has just been published. What researchers at Harvard Medical School discovered is that, in long- term practitioners of relaxation methods such as yoga and meditation, far more ''disease-fighting genes'' were active, compared to those who practised no form of relaxation. The experiment, which showed just how responsive genes are to behaviour, mood and environment, revealed that genes can switch on, just as easily as they switch off. ''Harvard researchers asked the control group to start practising relaxation methods every day,'' says Jake Toby, hypnotherapist at London's BodyMind Medicine Centre, who teaches clients how to induce the relaxation effect. ''After two months, their bodies began to change: the genes that help fight inflammation, kill diseased cells and protect the body from cancer all Page/Para.
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Summaries/Paraphrases A study from Harvard Medical School has revealed that deep relaxation has the ability to help the body change on a genetic level. The research shows that people that have practice yoga and meditation on a long term basis have more disease-fighting genes when compared to those that do not practice any kind of meditation. They found genes that protect from pain, infertility, high blood pressure, and even rheumatoid arthritis, and believe that these changes are indiced by the relaxation effect. As opposed to the negative effects of stress, including the release of the hormones adrenalin and cortisol, linked to the increase of heart rate and blood pressure; relaxation is associated with higher levels of feel-good chemicals like serotonin and the growth hormone which repairs cells and tissue.
began to switch on.'' More encouraging still, the benefits of the relaxation effect were found to increase with regular practice: the more people practised relaxation methods such as meditation or deep breathing, the greater their chances of remaining free of arthritis and joint pain with stronger immunity, healthier hormone levels and lower blood pressure. Benson believes the research is pivotal because it shows how a person's state of mind affects the body on a physical and genetic level. It might also explain why relaxation induced by meditation or repetitive mantras is considered to be a powerful remedy in traditions such as Ayurveda in India or Tibetan medicine. But just how can relaxation have such wide-ranging and powerful effects? Research has described the negative effects of stress on the body. Linked to the release of the stress-hormones adrenalin and cortisol, stress raises the heart rate and blood pressure, weakens immunity and lowers fertility. By contrast, the state of relaxation is linked to higher levels of feel-good chemicals such as serotonin and to the growth hormone which repairs cells and tissue. Indeed, studies
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Information about the reference: Vellela, J. (2012, June 24) 7 easy ways to prevent disease and maximize health. Retrieved on April 21, 2014 from http://www.naturalnews.com/036272_prevent_disease_health_how- to.html Quotations from text
The name Ayurveda means the "Science of Life" for a reason - it is a user's manual for how to live a happy and healthy life. It works as a complete healthcare system which is fundamentally different from those in place today. The responsibility of health lies not in the profits of a business, but rather with each individual. We are provided with the knowledge to become our own Primary Care giver by learning to recognize what constitutes our unique state of health (Prakriti), and how to maintain it. Page/Para.
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Summaries/Paraphrases It is important to know that there are natural alternatives to prevent diseases and to assure a healthy life. The most common approaches like eating well, sleeping, and exercising are actually part of a very old healthcare system called Ayurveda. The basic recommendations include to eat according to your natural constitution, or Prakriti, get enough sleep, exercise within your limits, detoxify your body, attend your bodys needs, have good company and to do what you love. Personal Comments about Quotations Personal Comments about Summaries