Sleep Habits and Mental Health

Your Sleep Habits Are Connected With Your Mental Health

The statistics are staggering: the Centers for Disease Control and Prevention website reports that over 70 million people in the US are challenged with continuing sleep difficulties. When you don’t get enough sleep, your mental health could be affected in a number of ways:

  • You might eat too much,
  • You could suffer from depression,
  • Your mood might be cranky, and
  • Your emotional well-being could be poor.

Your mental health is intricately tied to your sleep habits. Think about it, if you’re not getting enough sleep and have developed chronic health disorders (like obesity, for example), you’re going to suffer considerable mental distress due to the long list of difficulties related to having and dealing with those health disorders.

To further emphasize the intimate connection between sleep and emotional health, the relationship also works in the other direction. If you’re experiencing a lot of stress or suffering from one of a number of various mental issues, such as anxiety or depression, your sleep will be negatively affected.

Therefore, it’s up to you to take every step you can to obtain restful sleep every single night to preserve your mental health. In your efforts to sleep blissfully, consider some of the following suggestions:

Have a good mattress. Although this tip sounds like a no-brainer, you’d be surprised at the number of people who sleep on mattresses that don’t fit their needs. Once your mattress is in its 8th year of use, it’s time to begin researching and shopping for your next new mattress. Look for a mattress that’s supportive, yet comfortable. Don’t forget to have pillows you love.

Set the stage for sleep. Think of your bedroom as a relaxing sanctuary. Design and equip it as such. Avoid clutter or a lot of possessions in the room that will gather dust.

Speaking of dust, do everything possible to keep the room clean and dust-free. Damp-dust furniture and surfaces at least weekly. You’ll breathe better at night, which means you’ll likely sleep better.

Avoid caffeine. Although some sleep experts say not to use caffeine for 3 or 4 hours before bedtime, others stress it can stay in your body for up to 12 hours or even longer. Your best bet is to de-caffeinate. Even if you’re one of those people who says, “Caffeine doesn’t bother me,” you’re going to be absolutely shocked if you ever truly decide to go off it. Remember, caffeine is a drug and it’s going to affect you whether you believe it does or not. It’s happening and it’s likely negatively impacting your sleep.

Recognize alcohol and nicotine disrupt sleep. The fact is that alcohol-although a sedative-prevents you from getting deep-stage sleep, which means you’ll wake up more. Nicotine is actually a mild stimulant, which will hamper efforts to go to sleep. Nicotine withdrawal during the night disrupts sleep. Plus, nicotine use increases bad and makes you feel drowsy in the mornings.

Take part in exercise every day, completing your routine 4-6 hours before bed. Exercise can jazz you up a bit and make it more difficult to relax if done too close to bedtime. However, if you complete exercise every morning or afternoon, your sleep will most likely improve.

Pay attention to the temperature. More and more, researchers are finding out that if a bedroom is too warm, you won’t get good sleep. Think “cool.” The National Sleep Foundation recommends keeping the temperature between 54 and 75 degrees for a good sleep.

Nix the television, electronic tablet, and smartphone at bedtime. Probably the toughest suggestion of all to follow, avoiding technology a couple of hours before bedtime is best for slumber. Try reading a good book instead.

The facts are clear: when you sleep better, you feel better physically and emotionally. For more info on how your mental health and sleep habits are entwined, visit the National Sleep Foundation website.

 

Protein Powder for Women + Men & Unhealthy Supplements

16045_wpm_hiresLadies, I am a HUGE health nut! I run, bike, weight lift and even swim laps sometimes! I am going to post a lot on subjects such as fitness, health, and working out in the gym based off of my anecdotal experience. I always see so many uneducated women make bad purchasing decisions that end up actually hindering their results and costing them loads of money on products that just don’t work. The only supplement that a male or female may need is possibly protein powder. I stumbled across this website that provides the best protein powder for women for those of you women that want to read more information about supplementation. That is the only health supplement I am an advocate for, and that’s only under this one circumstance.  That you can’t get enough through your diet. I recommend trying to reach your daily protein intake through whole and natural foods first. Men usually don’t struggle with this. Women do, because a lot of them don’t eat enough nutrients in their diet. Again, this is just from my personal experience.

My valuable readers! Please stop getting bribed into buying those unhealthy workout supplements filled with unnatural and atrocious  ingredients. Aka. That’s where I came up with my blog name…Get it? :) ANTI BRIBERY. Stop buying those darn supplements!

Guys, You DON’T need the following products to get fitness results:

  • Fat burners
  • Weight loss pills
  • Stimulant heavy Pre-workouts
  • Multivitamins
  • Amino acids

You’re just wasting your money buying these. The return on investment is just not worth it! I see people spend from $50-$100 on these products and watch them as they get zero results.

They won’t help you reach your goals, nothing can replace handwork, determination, and consistent.

You don’t need supplements to build muscle, lose weight, or to achieve your fitness goals.

Here is a great video from famous fitness gurus Twin Muscle Workout.

A lot of people put too much emphasis on supplements for getting results. You’re just over doing it and pissing away your money. There is only a handful of them that can help assist your growth.


The Hodge Twin’s fitness experts discuss a prevailing problem in our society. It needs to be addressed. These powerful supplement companies have a large influence on consumers and they push half-balked products that have no approval or over sight from the Food And Drug Administration. There has been injury lawsuits resulting from these toxic products harming individuals.

The most recent case is the Jack3d pre workout scandal. Allegedly they tested the ingredients in the powered and it tested positive for a molecule that is a sister to methamphetamine.

A kid even died from taking this supplement that he bought over the counter. You can read about it  in the New York Times. It’s a class action lawsuit, because they mixed in this chemical called DMAA, which is now illegal after that horrible incident.

 

Lesson’s Learned

  • Only buy Protein if your not getting enough in your diet.
  • Don’t waste money any buy products that don’t work.
  • Read and check out the ingredients before you ingest anything.
  • To get results, you have to put in the hard work. There is no other way around it.

Here are some great resources if you want to find more information!

http://www.webmd.com/diet/healthy-kitchen-11/how-much-protein

http://www.bodybuilding.com/fun/bbinfo.php?page=protein

 

Thanks! Hope you guys enjoyed! My next blog post will be on pre workout supplements. Please come back soon :)

Protein Supplementation- It’s essential.

The world of nutrition and physical fitness is composed of a sensitive balance between weight lifting, cardio, diet and supplementation. Various nutrition experts may debate the importance of diet, however, it always maintains its position at the top, accounting for between 70% and 80% of your body transformation. However, weight lifting and cardio are often placed as the central component of a fitness regime, which is certainly not a problem because these components represent an essential portion on ones journey to a better body. While these basics account for most of an individual’s workout routine, this article will describe the importance of supplementation on the most basic and necessary level through the use of protein.

First of all, some type of supplementation is a necessity for an individual who hopes to cut fat and build lean muscle. This is NECESSARY! The most important supplement by far in a person’s exercise arsenal is protein. An individual should be taking some sort of whey protein supplement directly following each trip to the gym. Protein is the only supplement that is a “vital” in the world of weight lifting. Protein is composed of important amino acids that your body needs for muscle repair. When somebody works out at the gym and leaves feeling sore, on a biological level, they have torn muscle fibers, and in essence are rebuilding them to be stronger and bigger during the recovery stage. Protein should be taken in a 30 to 45 minute window following the workout to provide the most beneficial results.

There are hundreds of types of supplements floating around, many of which you may feel the immediate results, as well as those that you may not feel. Whether you physically know the supplement is working or not is not a means of judging a supplements importance. However, while protein works on a biological level, you should feel results the following day at the gym, by which an individual on a protein regiment should certainly feel less sore than one without protein in their diet. A person training their body should be ingesting the same amount of protein (grams) in a day as their bodyweight (180 grams of protein for a 180 lb person). This protein can also come from foods such as meat, fish and eggs, however, whey protein is the essential post-workout supplement, and can be purchased at any nutrition store. It isn’t for only men. Women should be taking protein as well, just in lower doses. They should have a 1/2 gram per lb. Many women are afraid that this will make them too man like and strong. This is just not true.

Also, protein does not need to be an expensive investment and while some proteins may hold more benefits than others, it is not something that should empty your wallet. Supplementation certainly costs money and building muscle requires supplementation, however, a basic whey protein is all that is needed for a post-workout regime.

While protein is the only “necessity” in the realm of supplementation when working out, there are a few other supplements that do not directly contribute to muscle building at the gym but certainly aid you along the way, as well as provide you with a much better sense of overall health. Any individual, who is serious about building muscle and has adjusted their diet to reach their goals, should certainly be taking a multivitamin, which are essential at the most basic levels of general wellness.

Lastly, another important supplement, which is certainly not a necessity for building muscle but is somewhat above basic health and more towards fitness, is fish oil. This is an essential fat that can only help your body during its transformation, by which omega-3 is also a great investment for the heart. However, in the end this represents the most basic level of supplementation and is certainly central upon the concept of protein, a necessity in muscle building and recovery.

Girl Power: Why I Fell in Love with Strength Training

Weight Lifting ProteinAs a women with curves like a country road walking to the gym, I used to feel restricted to one side of the building. The men stayed in their corner, lifting heavy things and putting them back down again, and I hopped on my elliptical and ran like a hamster on a wheel.

I wanted to be stronger, but felt uncomfortable among the tank-topped macho men staring at themselves in the mirror and flexing their bulky biceps. I ignored the weight-lifting section of the gym and wondered why my body still didn’t look like the women in the fitness magazines.

In December 2012, It made a commitment to changing my body. Like so many others, I resolved to improve my health. I wanted to stop being just a cardio junkie, add strength training to my routine, and not let the men at the gym intimidate me any more.

Armed with a commitment to girl power, I took weight lifting classes at my gym to inspire me to adhere to correct form, lift even when I wanted to give up, and fall in love with the strong woman staring back at me from the mirrored group-fitness rooms.

Each dead lift, I became more aware of the muscles in my arms. Every time I lunged, I admired my body’s form. Sitting back into a squat, I saw a strength I’d never seen before.

After almost a year of strength training, here are the reasons I keep going, and why you should join me.

I feel healthy. The strong muscles I developed made me feel powerful, stable, and full of energy. Strength training also has significant health benefits. Weight lifting reduces risk of heart disease, diabetes, and osteoporosis. It also fights depression and anxiety. In the past year I’ve left my job, moved across the state of North Carolina, and gone back to school. I believe lifting weights contributed to my mental and emotional strength to conquer life changes with grace.

I feel feminine. People seem shocked when I tell them I lift weights because I look feminine. Women often avoid resistance training because they’re afraid of looking “bulky” or “manly.” Somehow in our gender-confused society strength and muscle tone became a masculine trait. It takes an incredible amount of weight lifting, and sometimes pills and injections, to look like a competitive body builder, not a basic weight-training routine. My curves are only made more dangerous by my muscles.

I feel peaceful. I tune out the rest of the world when I lift, only focusing on the weight in my hand and the music in my ears. I feel one with my body, completely aware of the muscle fibers contracting. The stress of the day is gone. I’m focusing on the one person who can help me overcome every problem I’ve ever had – myself.