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Healthy Tips

How to Achieve Deep, Uninterrupted Sleep

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Americans now get about 25 percent less sleep than they did a century ago. This isn’t just a matter of fatigue, it causes serious damage to your body.

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Sleep deprivation can alter your levels of thyroid and stress hormones, which play a part in everything from your memory and immune system to your heart and metabolism. Over time, lack of sleep can lead to:

  • Weight gain
  • Depression
  • High blood sugar levels and an increased risk of diabetes
  • Brain damage

Fortunately, there are many steps you can take to get the sleep your body craves. Here are 10 to start with (and the link below has 14 more):

1. Sprinkle just-washed sheets and pillowcases with lavender water, and then iron them before making your bed. The scent is proven to promote relaxation.

2. Hide your clock, so that its glow won’t disturb you and make sure there is no light coming from other sources including your windows as this will seriously impair your body’s ability to produce melatonin.

3. Choose the right pillow — neck pillows, which resemble a rectangle with a depression in the middle, can enhance the quality of your sleep and reduce neck pain.

4. Paint your bedroom sage green, or another soothing color, which will provide a visual reminder of sleep.

5. Move your bed away from outside walls, which will help cut down on noise.

6. Kick your dog or cat out of your bedroom — studies have shown that they snore!

7. Take a hot bath 90 to 120 minutes before bedtime; it increases your core body temperature, and when it abruptly drops when you get out of the bath, it signals your body that you are ready for sleep.

8. Keep a notepad at your bedside — if you wake in the middle of the night with your mind going, you can transfer your to-do list to the page and return to sleep unworried.

9. Put heavier curtains over your windows –– even the barely noticeable light from streetlights, a full moon, or your neighbor’s house can interfere with the circadian rhythm changes you need to fall asleep.

10. Eat a handful of walnuts before bed — they’re a good source of tryptophan, a sleep-enhancing amino acid.

Sources:

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Health Alert

Smoking Damages Lung Cells

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Researchers have revealed that an unexplored mechanism can help explain how forms of oxidative stress, such as exposure to cigarette smoke, damage cells in the lungs.

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Toxins in cigarette smoke, they show, open unpaired hemichannels-small portholes in the cell surface-that can, with very little provocation, turn into major breaches in the cell’s integrity, leading to rapid cell death.

This discovery by researchers from the University of Chicago, the University of California at San Diego and the University of California at Los Angeles, suggests new ways to prevent smoking-related cellular damage and possibly to put the brakes on other diseases tied to oxidative stress, including atherosclerosis, neurodegenerative diseases and even senescence.

“Opening hemichannels allows stressful, often toxic, stimuli to flow directly into cells, overwhelming the delicate and carefully maintained balance within and triggering the signals that induce cell death,” said study author Ratneshwar Lal, PhD, professor of medicine at the University of Chicago.

“We were surprised to find out how little it took to cause such damage, only a small change in membrane electrical properties,” he added, “and by how much damage it could cause,” he added.

Hemichannels form a small-gated pathway from the interior of a cell, through the cell membrane to the cell surface.

They usually connect with an identical hemichannel from an adjoining cell to form a gap junction. By directly connecting two cells, gap junctions enable them to exchange the chemical signals they use to coordinate their activities and maintain metabolic and ionic homeostasis among connected cells in a tissue.

About fifteen years ago, scientists realized that some hemichannels had no partners; they led directly from the cell’s interior to the fluid extracellular space. In 2000, Lal and colleagues showed that cells used these channels to increase their volume, opening as necessary to take in water and calcium ions that allowed cells to reorganise their cytoskeleton and mechanical properties commonly related to cell growth and differentiation.

In this study, they looked at the effects of oxidative stress on unpaired (or non-junctional) hemichannels found in the membrane of cells from the lungs and the heart–the primary targets of cigarette smoke.

When they exposed these cells to low levels of an extract made from cigarette smoke, the non-junctional hemichannels opened. This allowed toxic molecules found in the smoke to flow directly into the cell, and vital metabolites such as ATP and NAD, to leak out, leading, ultimately, to cell injury and death.

Drugs that prevented hemichannels from opening protected the cells from similar exposures. Treating the cells with silencing RNA for the hemichannel protein also protected cells by preventing the creation of these channels.

“It required very little stress to open these channels,. Substances found in smoke and other pollutants can alter the electrical potential of the cell’s membrane. A small shift in the membrane’s electrical potential, which we know occurs in many oxidative stress situations, appears to open these channels and allow unregulated flow. This can weaken and kill cells,” Lal said.

Cells have multiple membrane channels that carefully control the flow of specific small molecules in and out of the cell, including calcium, sodium and potassium ions, each of which passes through a specific type of channel.

Hemichannels, however, with ports nearly twice the size of an ion channel, are not as specific, permitting more rapid, less regulated flow of molecules up to the size of 1000 Daltons–wide enough to allow exchange of many signalling and messenger molecules, such as ATP and small metabolites that are essential for normal cell sustenance.

“We suspect that this mechanism could play a major role in the onset of diseases such as emphysema, which is associated with smoking,” said Lal.”

“Improperly opened hemichannels may play a role in many other diseases tied to environmental stimuli,” Lal said, “or even to normal aging, where oxidative stress is thought to contribute to the gradual accumulation of multiple small damaging hits. Finding and testing drugs or other mechanisms that can selectively block these unpaired channels offers a novel approach to disease prevention,” he added.

Source: The Times Of India

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