3 Reasons Why You Are Waking Up In The Middle Of The Night

Published

6 years ago

October 11, 2018

Uche Solomon

A bad night of sleep is cumulative. The side effects of a poor night of sleep carry over into the entire day leaving your brain feeling exhausted, unable to focus and unproductive. It’s not abnormal to wake up throughout the night we all do. In fact, it’s programmed into our DNA; but if you’re waking up in the middle of the night and it’s routinely disrupting your sleep, here are 3 possible reasons why.

Stress

Stress is an inevitable part of the human experience. But the key to handling stress is how you choose to manage it. When managed poorly it can disturb your sleep, waking you throughout the night. Stress doesn’t take a rest when you do. Often times, stress travels with you back to your home and eventually into your sleep unless you deal with it. If you don’t properly handle your stress, you end up lying in bed mulling over your stress for hours, whether you are consciously aware of this happening or not.

When you mull over your stress, you are subtly keeping your brains in a state of “fight-or-flight”. When your brain is in a fight-or-flight mode, it has an extremely tough time falling asleep.

Bad sleep foods

A critical hormone in regulating sleep that you may be familiar with is a hormone called melatonin. Melatonin levels rise in your body roughly 2 hours before bedtime, triggering tiredness and sleepiness, then lowers throughout the night until you wake up.

However, it’s important to know that melatonin is conversely related to cortisol, your body’s stress hormone. So as melatonin goes up, cortisol goes down and we sleep. As melatonin goes down and cortisol goes up, we wake up.

Having too much cortisol in our body, especially as we get towards the end of the day, can have a negative impact on our sleep and can keep us waking up in the middle of the night when we really should be sleeping.

Not having a sleep routine

Your brain loves routine. There’s a saying in neuroscience that says “The Brain Wires The Way It Fires,” meaning the more the brain engages in the same activity or habit, the more wiring the brain lays down make it easier and simpler for the brain to accomplish.

When it comes to getting great sleep, having a “sleep routine” is crucial to helping the brain relax from the day and begin to set the stage for a great night sleep.

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What Your Handshake Says About Your Health

Published

6 hours ago

May 19, 2024

Adaeze Okechi

What Your Handshake Says About Your Health | Fab.ng

A humble handshake seems like such a simple gesture, a routine part of introductions and greetings. But beneath that brief exchange of palms can lie a surprising wealth of information. While it certainly serves as a social formality, a handshake can also be a silent conversation, conveying details about a person that might otherwise go unnoticed.

The strength of a handshake, for instance, can be a subtle indicator of overall health and well-being. A firm grip might suggest good muscle tone and fitness, while a weak handshake could hint at underlying medical conditions like arthritis or neurological issues.

The duration of a handshake can also be telling. A brief brush of the palms might signal someone impatient or uncomfortable with physical contact, whereas a lingering handshake could indicate someone eager to connect or perhaps even domineering.

Even the feel of someone’s hand can be informative. A sweaty palm might suggest nervousness or anxiety, while dry hands could be a sign of dehydration or certain medications.

Of course, it’s important to remember that these are subtle clues. A weak handshake could simply be due to someone having a bad day, and a sweaty palm might be a result of a warm room. The key is to be aware of these nonverbal cues and to use them alongside other social cues to get a more well-rounded impression of the person you’re meeting.

5 things your handshake says about your health

Here are five things that can be revealed with just a handshake:

1. Muscle strength & health

Believe it or not, a handshake can hint at someone’s overall health and muscle tone. A firm handshake often suggests good muscle strength and vitality, while a weak grip could be a sign of underlying health issues.

Research indicates that a weak handshake might be connected to muscle weakness, frailty, or even conditions like arthritis, neurological disorders, or cardiovascular problems.

2. Risk of death

Here’s where things get a bit more serious. Studies have shown a surprising connection between handshake strength and mortality rates. People with a weaker grip strength seem to have a higher risk of death from various causes.

Further research suggests that developing a weaker handshake in midlife can be linked to a 20% greater chance of dying from heart disease, respiratory illness, or even cancer. Grip strength can also be an indicator of stroke risk.

3. Social anxiety clues

The length of a handshake can also offer a glimpse into someone’s social comfort level. An unusually long handshake might suggest that the person is feeling socially awkward or anxious.

This could be a sign of an underlying mental health condition like social anxiety disorder, where people experience intense fear of social situations.

On the other hand, a handshake that’s brief but firm is often associated with someone who feels confident and self-assured in social settings.

4. Your circulatory system

The temperature and sweatiness of your hands can tell you something about your blood circulation and nerves. When you shake hands with someone, their hands feeling cold and damp might mean a few things. It could be that blood isn’t flowing well through their hands, they are anxious, or their hormones are out of balance.

Warm and dry hands usually mean good circulation and that the person is relaxed. If your hands are always cold, it could be a sign of a health condition like Raynaud’s disease or peripheral artery disease.

5. Musculoskeletal issue

If your hand hurts or feels weird when you shake someone’s hand, it could be a sign of a problem with your muscles or bones. This kind of problem is called a musculoskeletal issue. Arthritis, tendonitis, and carpal tunnel syndrome are all examples of musculoskeletal issues. These problems can make your joints stiff, swollen, or inflamed, which can make shaking hands uncomfortable or even painful.

In conclusion…

Shaking hands might seem like just a way to say hello, but it can actually tell you a little bit about someone’s health. The way a handshake feels can be a clue to things going on inside their body.

By noticing these small details, we might be able to catch health problems early and get treatment faster. So next time you shake someone’s hand, think about it as more than just a greeting – it’s a little window into their health.

For more articles, visit here.

HEALTHY LIVING

These Gym Equipments Are Dirtier Than You Think

Published

1 day ago

May 18, 2024

Adaeze Okechi

These Gym Equipments Are Dirtier Than You Think | fab.ng

The gym is a hub of activity, a place where people from all walks of life come together to work out, improve their fitness, and boost their overall health. But amidst the hustle and the clanging of weights, a hidden enemy lurks: germs.

A surprising 2017 study conducted across three different gyms shed light on a shocking truth: certain gym equipment can harbour more bacteria than a toilet seat, especially if proper cleaning protocols aren’t followed. This is because this equipment endures a constant barrage of use throughout the day.

Multiple people come into contact with the surfaces, leaving behind a not-so-friendly cocktail of sweat, skin cells, and other bodily fluids.

While working out is undeniably good for your health, it’s important to be aware of the potential germ hotspots you might encounter. So, let’s take a closer look at the top germ offenders at the gym and how you can take steps to protect yourself from these microscopic menaces:

1. The weight bench

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The weight bench might seem like a harmless slab of metal and padding, but it can be a prime breeding ground for bacteria. Imagine this: you’re about to perform a set of chest presses. You adjust the bench, settle in, and grip the barbell. But unknowingly, you might be coming into contact with a layer of germs left behind by the previous gymgoer who used the bench without wiping it down.

The combination of sweat, dead skin cells, and even fleeting coughs or sneezes can leave a microscopic residue on the surface. This is especially true for adjustable benches that see a lot of daily traffic.

2. The free weights

Pros & Cons: Free Weights vs. Machines - Simply Gym

Free weights are a popular choice at the gym, but they can also be a breeding ground for bacteria. Here’s why:

High traffic: Many people use free weights throughout the day, and with each person comes the potential for germs. Sweat, dead skin cells, and even fleeting coughs or sneezes can leave a microscopic residue on the weights.
Uncertain hygiene: We can’t always be sure how clean everyone’s hands are at the gym. This lack of certainty increases the risk of bacteria spreading from person to person through contact with the weights.

This is a concern because certain types of bacteria can cause health problems. The study mentioned gram-negative bacteria, which have been found on free weights. These bacteria can be responsible for:

Pneumonia: This is a serious lung infection that can cause difficulty breathing, fever, and chills.
Skin infections: These can range from mild (think minor cuts or rashes) to more serious (like cellulitis).
Blood infections: In rare cases, bacteria from contaminated equipment can enter the bloodstream and cause a potentially life-threatening infection.

What can you do? Here are some tips to help you stay safe:

Wipe down the weights before and after use: Most gyms provide disinfectant wipes for this purpose.
Wash your hands thoroughly: Do this both before and after your workout, especially after using free weights.
Bring your own workout towel: You can use this to create a barrier between your skin and the equipment.

By taking these simple precautions, you can minimise your risk of encountering germs at the gym and enjoy a safe and healthy workout.

3. Treadmills

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Treadmills might be a popular choice for cardio at the gym, but they can also harbour surprising amounts of germs. This is because:

Many people use treadmills throughout the day, and with each person comes the potential for sweat, skin cells, and even respiratory droplets to land on the machine. This constant barrage can create a breeding ground for bacteria.
Just because you can’t see dirt on a treadmill doesn’t mean it’s clean. A study revealed that treadmills can have 74 times more bacteria than a typical bathroom sink faucet! That’s a significant difference, considering how often we wash our hands with soap and water at the sink.

What can you do?

Wipe down the treadmill before and after use. Focus on areas like the handrails, control panel, and belt.
Bring a workout towel. Use it to absorb sweat and create a barrier between your skin and the machine’s surface.
Wear clean workout clothes and shoes. This helps minimise the transfer of germs from your clothes or shoes to the equipment.

4. The elliptical bike

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Elliptical trainers, like free weights, can become germ magnets. Multiple users throughout the day leave behind sweat, skin cells, and other potential contaminants as they grip the handlebars and navigate the pedals. This constant contact can create a breeding ground for bacteria.

The good news is that protecting yourself is simple. Most gyms provide disinfectant wipes or spray bottles specifically designed for cleaning equipment.

Before you hop on the elliptical, take a quick moment to wipe down the handlebars, seat, and any other surfaces you’ll be touching during your workout. This small step can significantly reduce your exposure to germs and help keep the equipment clean for everyone who uses it.

By wiping down the equipment before and after use, we can all help create a cleaner and safer workout environment for everyone at the gym.

DRINKS

5 Times To Look Before Gulping

Published

1 day ago

May 18, 2024

Adaeze Okechi

Drinks and beverages: 5 times to look before gulping | fab.ng

We all know staying hydrated is important for our overall health, flushing toxins, keeping our skin glowing, and aiding digestion. But the drinks and beverages we quench our thirst with can make a big difference.

Some beverages might seem refreshing and healthy, but they can pack a hidden punch of sugar, artificial ingredients, or unhealthy fats that can wreak havoc on our bodies.

Let’s dive into some of the drinks to avoid, so you can make informed choices and keep your body running at its best!

1. Sugary drinks

Sugary drinks might be advertised as a quick energy boost, but truthfully, they can do more harm than good. Sure, they provide some glucose, which is the body’s fuel source, but the amount of sugar they pack can be overwhelming.

Consuming too much sugar over time is a major risk factor for developing type 2 diabetes later in life. So, to keep your body healthy and avoid potential health problems, it’s best to limit sugary drinks and opt for healthier alternatives.

2. Coloured drinks

While some drinks might boast vibrant colours that seem refreshing, be cautious of beverages with shades that appear overly artificial or don’t seem to match natural ingredients. These bright hues often come from added colours or dyes. While these dyes might seem like a harmless way to enhance a drink’s appearance, they often contain chemicals.

Consuming large amounts of these chemicals over time has been linked to potential health risks, including damage to the body’s organs. So, to make informed choices and prioritise your health, it’s best to steer clear of drinks with unnaturally coloured hues.

Instead, opt for beverages that get their colour naturally from fruits, vegetables, or spices. These not only look appealing but are also likely to be packed with beneficial nutrients.

3. Carbonated drinks

Carbonated drinks are full of bubbles, or carbon dioxide gas. When you drink them, some of that gas gets trapped in your stomach. This gas can cause bloating, burping, and feeling generally uncomfortable.

Your body naturally produces some gas during digestion, but fizzy drinks add a whole lot more. This extra gas can build up in your stomach and intestines, leading to discomfort.

The carbon dioxide gas in fizzy drinks creates pressure inside your stomach. This pressure can cause you to feel bloated and full, even if you haven’t eaten much.

4. Fermented drinks

There’s a common belief that once you open a drink, it’s best to avoid consuming it after two days. The concern behind this advice centres around fermentation. Fermentation is a natural process caused by bacteria or yeast feeding on sugars in the drink.

This process can significantly alter the taste, sometimes making it sour or fizzy. Additionally, fermentation can break down some of the vitamins and minerals originally present in the beverage.

5. Alcoholic drinks

While you might enjoy an occasional drink, it’s important to be mindful of how much alcohol you consume. While small amounts of alcohol likely won’t cause immediate harm, consistently exceeding recommended limits can take a toll on your liver over time.

The liver is a hardworking organ responsible for filtering toxins and waste products from your blood. When you drink too much alcohol, it puts extra strain on your liver, similar to how overloading a car engine with fuel can lead to performance issues and breakdowns.

By being mindful of your alcohol consumption and staying within recommended guidelines, you can help keep your liver healthy and functioning optimally for years to come. Remember, moderation is key.

Check out more articles on drinks here.