If You’ve Ever Woken Up At Night Unable To Move, Here’s What It Means…

Sleep paralysis is a feeling of being conscious, but unable to move. It occurs when a person passes between stages of wakefulness and sleep. – WebMD

Of all the weird sensations that one can experience, perhaps there is nothing stranger than not being able to move; more specifically, not being able to move while being consciously aware of one’s surroundings.

If You’ve Ever Woken Up At Night Unable To Move, Here’s What It Means…

Sleep paralysis is a strange and potentially frightening phenomenon. Essentially, the person experiencing sleep paralysis can’t move any part of their body, but yet remains conscious. Those that experience sleep paralyses are often terrified – an understandable reaction from not having voluntary control over one’s movements.

Fortunately, this is a relatively common occurrence and does not cause any physical harm to the body. Sleep paralysis happens during one of two stages -“hypnagogic” and “hypnopompic.” Hypnagogic sleep paralysis occurs before falling asleep, while hypnopompic sleep paralysis occurs as one wakes from REM sleep.

As we fall asleep, our body becomes deeply relaxed while our minds concurrently become less aware. However, when hypnagogic sleep paralysis occurs, the mind remains aware while the body achieves an involuntary state of relaxation. The person than realizes that they’re unable to move despite their efforts, often leading to feelings of panic.

During REM (rapid eye movement) sleep, our muscles are paralyzed so that we don’t act out our dreams. When one experiences hypnopompic sleep paralysis, a certain part of the brain wakes sooner. This wakeful state does not affect the part of the brain responsible for REM paralysis, however. The result is a certain degree of wakefulness and no voluntary control over muscles.

Who does this happen to?

Some people are fortunate enough to experience sleep paralysis just once or twice in their life, if ever. Unfortunately, some people experience this phenomenon often – even multiple times a week. A study undertaken at Penn State University discovered that approximately 8 percent of the population has frequent issues with sleep paralysis. Individuals with mental disorders, such as anxiety and depression, are more prone to frequent episodes of sleep paralysis.

People affected by sleep apnea; people on specific types of medication, and those with an underlying sleep condition may experience more frequent episodes of sleep paralysis.

 

 https://cdn.powerofpositivity.com/wp-content/uploads/2016/02/sleep-paralysis-2-1000x600.jpg

Here is the full list of risk factors, according to WebMD:

– Lack of sleep 

– Frequent changes in sleep schedule

– Mental conditions, such as stress or bipolar disorder

– Sleeping on the back

– Sleep problems such as narcolepsy or nighttime leg cramps

– Certain types of medication, such as those with ADHD

– Substance abuse

What are the symptoms?

Under almost every circumstance, individuals that experience sleep paralysis are unable to move or speak from a few seconds to a few minutes. As mentioned, this usually occurs during the initial stages of falling asleep and almost immediately after waking up.

While sleep paralysis often requires no type of treatment, a doctor may further inquire into other areas that pertain to sleep health. Should sleep conditions linger or worsen, the medical professional may then refer to a sleep specialist.

What are the treatments?

Because sleep paralysis occurs naturally, there is generally no prescribed treatment. However, if a medical professional detects an underlying condition in the process of diagnosis, a treatment regimen may be in order. Such prescribed treatments are:

– Implementation of a sleeping schedule

– Prescription for an anti-depressant

– Referral to a mental health professional

– Referral to a sleep specialist

– Treatment of any underlying sleep disorders

– Prescription for sleeping aids

Often times, making adequate sleep a priority while limiting unnecessary stress (especially before bedtime) will suffice as a deterrent to sleep paralysis. Because of the enigmatic nature of the condition, the effectiveness of formal and informal treatments to alleviate it is ambiguous at best.

As a rule of thumb, one episode of sleep paralysis does not usually mandate a trip to the doctor’s office. Health professionals recommend that those with rare episodes of sleep paralysis pay particular attention to their sleeping habits, as sleep deprivation almost assuredly increases the likelihood of an episode.

Other recommendations include avoiding or severely restricting alcohol/drugs, nicotine and caffeine. It’s also recommended to keep electronic devices out of the bedroom in order to establish healthy sleep patterns.

Of course, it is very possible that a sleep paralysis episode will occur regardless. If that’s the case, try and remember to stay calm and realize that it will pass.

https://cdn.powerofpositivity.com/wp-content/uploads/2016/02/sleep-paralysis-2-1000x600.jpg 

Have you ever found yourself in such a state? 

7 tips for a healthy day and 2016

By Laura Shelly

Happy New Year, everyone! I hope you all had a wonderful holiday season with loved ones. I know the holidays can be a challenging time for sticking with a healthy nutrition and workout routine, so I hope you enjoyed the extra indulgences without any guilt. I know I did!

To me, living a healthy lifestyle means balance and moderation. Enjoy those Christmas meals without a second thought, and do your best to get back on track once the season is over. Below I’ve included 7 daily tips to follow to get you back on track for 2016. If living a healthy lifestyle is new to you, make small changes as you’re ready, and I know you’ll feel improvements both physically and mentally with consistency. Healthy eating Stock image
Eat plenty of vegetables and fruit and other tips for a healthy day and a healthy 2016.

• Sleep! I can’t express this enough. I try to be consistent with my sleeping habits by going to bed and waking up at the same time everyday, and being sure to get seven to nine hours per night. Sleep is the time for your body to regenerate, and is also responsible for balancing your hormones. Adequate sleep will allow your muscles to recover from a workout, will stabilize your appetite and will give you energy to function optimally throughout the day.

• Start your day with lemon water. Lemon water reduces inflammation by helping to alkalize your body, aids in digestion, clears skin and prevents the afternoon crash. I could go on and on about the benefits of lemon water. I personally add half a squeezed lemon to a cup of warm water every morning before breakfast.

• Plan ahead! By planning your day, you can be sure to incorporate healthy meals you can prepare the day before. When I’m in a good routine, I’ll cook enough food to last for a few days, and package each meal in a glass container. When you’re prepared, you can only succeed.

• Eat all food groups. Healthy nutrition is key, and I don’t believe in drastic diets. Actually, I don’t like the word diet at all. Eating a balance of protein, healthy fats, complex carbs and plenty of veggies and fruits is key to a healthy body. It’s better to establish healthy nutrition habits on the long term, rather than follow a shirt term diet that isn’t realistic for everyday life.

• Exercise! Set aside time to exercise, and treat this time like an appointment for your heart. Whether it’s getting outdoors for a walk, going to a fitness class, or hitting the weights at the gym, choose something you enjoy. As children, we didn’t view playing as work, so as adults we should attempt to do the same. By choosing an activity you enjoy, you’ll be more likely to stick to it.

• Surround yourself with positive and like-minded people. I always look at the new year as a fresh start. If any relationships are bogging you down, then perhaps it’s time to re-think them. I know I’ve moved on from these types of situations in my past, and have only ever felt better after doing so. I can truly say I love all my friends, and I always feel uplifted around them. I wish you all the same.

• Shutdown electronic devices. This is something I need to work on myself. Shutting off electronic devices at least a hour before bed allows you to fully relax and prepare for sleep. Whether it’s having a hot bath, doing some reading (using a book) or being with a loved one, try to make this a habit. Our society is far too busy, and at times too connected in my personal opinion. Taking time for oneself after a busy day and keeping electronic devices away from the bedroom will result in better sleeping habits. As a business owner, “unplugging” is something I want to work on this year.

Much love,
Laura Shelly

*Exercise of the month: Take the stairs  – after the holiday feasting, I challenge you all to take the stairs this month. Every little bit of extra activity counts!
*Healthy food of the month:  – beetroot is known to reduce blood pressure, boost energy and fight inflammation. You can add it to salads or drink it as a juice, and you can also eat the greens.

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Laura Shelly has been a certified Personal Trainer and Fitness Instructor for 3 years, and also specializes in pre- and post-natal fitness. She has her own local business called ‘Laura’s Bombshells’ where she focuses on both in-home and gym training, as well as online training programs. Contact her via ‘Laura Shelly’ on Facebook, on Twitter @LShell86, Instagram @laurashellyfit or by email at ms.laurashelly@gmail.com for help or inquiries.

http://www.insidetoronto.com/blogs/post/6229082-7-tips-for-a-healthy-day-and-2016/

Unlocking the benefits of cloves

One of my favourite winter spices, cloves are often pushed to the edge of your plate. They are mostly used to flavour dishes but seldomly eaten whole. But if you’d know about their impressive qualities, you’d agree they deserve more attention.

Looking back, cloves were probably first used by Chinese emperors to hide bad breath. Over the years, cloves grabbed a prominent place in traditional Chinese medicine and Ayurveda to treat nausea, digestive disorders and flu. The clove tree which is native to Indonesia bears dry, aromatic flower buds which are used as a spice. These unopened, pink buds are picked and dried till they turn brown. They can be used whole or ground. When cooked or soaked in water, they tend to become soft and flavourful. Cloves have a long shelf life and this flowering spice will last you almost a year if stored away from light and moisture. Powered cloves tend to lose their flavour faster.

The sweet aroma sparks memories of the good things about winter - frosted windows and cloves swirling in a hot cup. The pungent and peppery flavour leaves you with a warm fuzzy feeling – just what you need during those chilly days.

The active component of cloves is the eugenol oil. This oil makes up about 60-90% of each clove and it acts against bacteria, viruses and fungi. The oil is known for its antiseptic, anesthetic, aromatic and astringent properties.

According to Dr. Ashutosh Gautam from Baidyanath, “Clove oil is one of the richest sources of antioxidants. In aromatherapy, it is used as an antiseptic and pain reliever especially for toothaches and stomach pain. It is often mixed with other oils to treat various disorders. For instance, those who have troubled sleep can apply some warm clove oil along with sesame oil on the forehead to feel calm and relaxed.”

To make clove infused oil at home, start with toasting a table spoon of whole cloves over medium heat. This helps in mobilizing the volatile oils and makes it easier to extract them. Lightly tap the heads to crack them open and add them to a cup of olive oil or coconut oil. Alternatively, you can grind them and place the powder in a cheesecloth and dip it in the oil jar. Seal with a lid and let it sit for 10 to 15 days but don’t forget to shake it every couple of days. For a stronger flavour you can use more cloves or let them steep for a longer time. Strain and it’s good to use. Since clove essential oil is very potent in nature, it's best to dilute it.

In Ayurveda, cloves are said to be kaphahar which means that they have the ability to balance the kapha dosha. Kapha governs the structure and fluid in the body. Its primary function is protection. Being carminative in nature, it helps in improving digestion. A carminative is any herb or preparation that prevents the formation of gas in the gastrointestinal tract or helps with expulsion. Therefore, it is suggested you add cloves while cooking foods like kidney beans or black gram that tend to cause flatulence. I simply love the wonderful spiciness it adds to everything.

At home, using cloves for clearing up cold has been an ancient natural remedy. You can sip away the symptoms of flu and congestion with a healing brew of cloves, cinnamon and some whole cardamoms infused in tea. You can even inhale the vapours of cloves or clove oil and then sit back and breathe easy. From my grandmother’s treasure trove of home remedies, cloves are great to clear acne and blemishes. Make a paste with cloves, some honey and a drop of lime. Leave it on for 15 minutes and rinse off for glowing skin. Moreover, clove oil is very effective in treating dry and itchy skin. Another clever use of cloves was when she would toss some in the wardrobe and other places to cover up odours.

The strong, spicy scent can do wonders even while cooking meats like fish or pork where the fleshy smell may put some people off. I usually like to stick some cloves in an onion bulb and use it to stir my soup. That gives it a warm and intense flavour.

Shivangana Vasudeva , NDTV, Modified: December 17, 2015 16:31 IST

http://food.ndtv.com/opinions/unlocking-the-benefits-of-cloves-1256037

The flu may hit one gender harder than the other

NEW YORK -- The next time a guy you know gets the flu, you may want to show him a little more sympathy.

A new study shows that men may be more likely to catch the flu than women and suffer more from the symptoms, CBS New York reports.

That's unfortunate news for many men, since experts say a flu-filled winter could be on the way.

"This year they are predicting that it's going to be a particularly bad year," said Dr. Jake Deutsch, clinical director at CURE Urgent Care, told CBS2's Maurice Dubois. Health officials say this year's flu vaccine is leseffective than usual against certain strains of the virus, leaving many people vulnerable even if they got a flu shot.

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Why you should still get a flu shot

The study from Stanford University School of Medicine found that the flu vaccine may be more effective in women than in men, and for women who do get the flu, the study found they are better at fighting the virus off.

"Are men less equipped to deal with infection? Technically, yes," Deutsch said.

The reason, according to the study that was conducted on mice, is the female sex hormone estrogen.

"The female mice that produced estrogen produced an enzyme and that enzyme was able to help them fight infection," Deutsch explained.

It may be a simple result of evolution. "There's an idea there that estrogen, which is native to women's endocrine system, is there because part of their role is to be nurturers. They have to take care of not only themselves, but their families," he said.

Some women, however, interpreted the findings a bit differently: as scientific evidence backing up what they already believed, that men are bigger babies when it comes to getting sick.

"They seem to whine more and they seem to want to ride it out longer," one woman told CBS New York.

"They think they don't need help and they don't accept help, and they don't take medicine," another woman said.

Of course, some men disagreed, but Deutsch had to admit he's seen signs of it himself. "Anecdotally, I can say that a lot of times guys are wimpier when it comes to being sick," he said.

The study could eventually help pave the way for new immune-boosting drugs.

"I think there is the possibility of somehow delivering the key elements of estrogen to men in a safe way in order to activate that enzyme," Deutsch said.

Doctors do not recommend that men take estrogen supplements, but they do suggest other ways of boosting immunity, including getting plenty of sleep and vitamin C.

http://www.cbsnews.com/news/flu-hits-men-women-one-gender-harder-than-the-other/

Jeff Iliff: One more reason to get a good night’s sleep

https://www.youtube.com/watch?v=MJK-dMlATmM