When bedtime gets harzadous
Thursday, October 27, 2016 - Posted by SunnyHealth - 0 comments
This isn't the only hazard of sleeping too much...

Parents of the earlier days (and perhaps some still do so now), especially Chinese parents, had the tendency to scold their children who get up late or refuse to get up with a phrase along the lines of “一天到晚睡，睡死你”. Which means you’ll sleep yourself to death if you sleep all day long.

This is of course uttered out of frustration, but you know what? There might actually be some truth in it.

We all know how important it is to get around 7 – 8 hours of sleep to be healthy and energetic. But what happens if you sleep more than this recommended number of hours?

For a regular individual, sleeping more than 9 hours on a frequent basis may be linked to increased probability of health problems!

Here are some health problems linked to sleeping too much:

Increased risk in developing type 2 diabetes.
According to a research in Canada, the probability is more than twice as high, compared to those who sleep regular hours (7 to 8 hours)

Greater risk of obesity
It has been indicated in a published journal that people who get more than eight hours of sleep increase their risk of obesity by 21 percent.

 Back pain
It is difficult to maintain the same, recommended position when you’re sleeping. The longer you lie in bed, the more likely you may subject your spinal cord to some unhealthy positions. Additionally, you need to maintain a certain level of activity to keep aches and pains at bay, and sleeping doesn't help with that, especially if you’re pressing down on your spinal cord for long hours.

Headaches
This could be due to disturbances to neurotransmitters in the brain like serotonin. Serotonin has been known to play a role in causing migraines. It is also known to worsen depression, which brings us to the next point.

Worsening of depression
According to a study in Germany, about 15 percent of people suffering from depression tend to oversleep. Oversleeping may or may not have a causal relationship with depression, but escaping problems via sleeping certainly does no favours but only prolongs the problem.

Greater risk of heart disease
According to a research done at the Chicago Medical School, people who sleep more than the required eight hours have a greater tendency to contract heart disease. They are also twice as likely to develop chest pain.

Earlier onset of Alzheimer’s disease
Research deduced that extreme sleep durations and changes in the duration could lead to early decline in cognitive functions.

Premature death
People who sleep nine or more hours a night have a higher premature death rate than those who sleep 7 – 8 hours.

Why does one oversleep?
For many of us in Singapore, clocking in 7 to 8 hours sleep is probably a luxury. But there are still instances when some people do sleep longer than the recommended hours. Alcohol, certain medications and depression can cause oversleeping. During stress and sickness, one also has a greater tendency to feel lethargic and want to hit the bed for comfort. It is not too troubling if the tendency to oversleep is confined during the period of medication, or the few nights when one goes drinking. However, if it is becoming an enduring habit, the doctor’s advice will have to be sought.

It is also a common conception that old people need more sleep. It may seem that they need more sleep because it is more difficult for them to fall asleep or sleep restfully throughout the night, and because they have less strength and may feel a need to rest more. But like everyone regular teenager and adult, they should only need 7 to 8 hours of sleep each day.

Some people may have legitimate reasons for having to sleep long hours each day. There is a medical disorder known as hypersomnia, in which the sufferer experiences extreme sleepiness through the day, and napping doesn’t help. Those who suffer from obstructive sleep apnea may also need more sleep because the disorder, whereby they stop breathing momentarily during sleep, disturbs their normal sleep cycle.
If you’re sleeping longer than 7 – 8 hours and have no reason for it, or have a medical condition that makes your sleep pattern unusual, do be sure to get yourself checked by the doctor! Just as it is important to ensure that you get sufficient sleep, it is also important that you don’t get too much sleep!

Sources:
http://www.businessinsider.com/heath-hazards-of-oversleeping-2012-10?IR=T
http://www.huffingtonpost.com/2012/07/17/sleep-alzheimers-brain-memory_n_1677754.html
http://www.webmd.com/sleep-disorders/guide/physical-side-effects-oversleeping
http://menshealth.intoday.in/story/What-happens-when-I-oversleep/0/2941.html


Frequent dizziness when standing up? It could be a sign of dementia
Friday, October 21, 2016 - Posted by SunnyHealth - 0 comments



Dizzy spells are often thought to be nothing to worry about, especially if they don’t linger. However, if you’re getting them very frequently, and you often feel dizzy when standing up suddenly, it is not a sign you should ignore.

People get dizzy spells, or the feeling of light-headedness, when their blood pressure drops and there is insufficient oxygen or poor circulation of oxygen in the brain. You get dizzy when you didn’t eat your breakfast and lack energy. You get dizzy when you’re dehydrated. You get dizzy when you didn’t get sufficient sleep. You get dizzy when you stand up too fast and the blood didn’t get to your brain in time. Usually, these are minor problems that are easily rectified, and it gives the delusion that dizziness is not something to really worry about. Indeed, a one-off dizzy spell should not be a cause of concern, but if it is happening frequently, it could be linked to dementia, according to researchers from the Erasmus Medical Centre in the Netherlands.

This research has been conducted for 24 years, on 6,204 people in their 60s or 70s who did not have dementia, for an average of 15 years.. The purpose was to examine whether people who had Orthostatic hypotension (also known as postural hypotension, a form of low blood pressure one gets when standing up) at the start of the study were more likely to get dementia than those who didn’t. Factors that might contribute to dementia, such as blood pressure, cholesterol levels, medicine use, smoking history and other illness were taken into account in the calculation of the chances of getting dementia.

Researchers noted an increased risk of 4% for people with postural hypotension compared to those without it. Despite the small percentage, many elderly people suffer from postural hypotension around the world, and thus this finding could have a significant impact. Nevertheless, the study only establishes a possible link between postural hypotension and dementia, and those who do suffer from it should not assume that it is a sure indication that they do have dementia. However, those who do get frequent dizzy spells from standing up should visit a doctor, and not simply cast it off as a natural occurrence with old age. Early detection is key to slowing down progression of the illness.

It is thought that constant fall in blood pressure and poor circulation of blood around the brain could contribute to dementia, which is characterized by a deterioration of brain activities, including physical changes to the brain. For now, research needs to continue to get a better understanding of Dementia. Current research suggests that ways to keep the brain healthy include not smoking, drinking in moderation, being mentally and physically active, having a balanced diet and keeping cholesterol levels at healthy levels. In other words, leading a healthy lifestyle.

Sources:

http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002143
http://www.nhs.uk/news/2016/10October/Pages/Blood-pressure-drop-on-standing-may-be-linked-to-dementia.aspx 
http://www.bbc.com/news/health-37618624


Lose weight and earn vouchers with the HPB's National Steps Challenge
Friday, October 07, 2016 - Posted by SunnyHealth - 0 comments





If you’re already tired of Pokemon Go, Health Promotion Board’s National Steps Challenge Season 2 may be the answer to motivation to get out and about. Of course, we should exercise for the sake of our health rather than for other motivations (as that’s how we give up once the motivation is gone) but sometimes we just need that little push.

Under the National Steps Challenge, you accumulate points from walking daily, and these points can be exchanged for up to $35 worth of vouchers and chances to participate in a grand lucky draw. These are not much, but are surely some fun elements to get you walking. I recall feeling pretty excited when I received a $5 NTUC voucher from last season’s NSC.

Participating is free. You will need a smart phone with Bluetooth connectivity, HPB’s official steps tracker, and their official app. You can reuse your old steps tracker if you participated in season 1, or get it free at NSC’s upcoming road shows. More information is available here: http://www.healthhub.sg/programmes/37/nsc I like that the steps tracker is pretty funky looking (I’ve received some compliments and interest in it) and you can use it as a watch.

If you don’t wish to wear it, you could just hang it on your bag or put it in your pocket. Just be sure to try to carry it everywhere with you.

The recommended amount of steps one should walk is 10,000 steps, and therefore, the highest tier of points (60 points) is allocate to the achievement of 10,000 steps. It may sound daunting to those who lead a sedentary lifestyle, but it is really easy to accumulate these steps. Just slip in some opportunities to incorporate more walking into your daily life. Walk to the pantry and refill your mug at least once every hour. Too often we are so focused on our work that we forget to top up much needed moisture. Get up and go to the toilet every hour, as long as it does not affect productivity. Freshen up, wash your face, stretch. You will feel more energized. And if you go out for lunch, or you buy groceries, all these will add on to your step count. Take these opportunities to increase your step count; make a detour, walk a longer route, browse through more shelves, park your car further away… If you are ambitious and want to aim for all 10,000 steps, then you would want to add in a daily walk or jog under your flat to your routine. It doesn’t take much time. A half hour brisk walk can easily net about 4000 steps.

If you’d like to take a proper walk amidst greenery and scenic views, options are aplenty. Nparks has put together a substantial list of walking trails in Singapore, many which will allow you to appreciate the local flora and fauna, and even some heritage spots and buildings: https://www.nparks.gov.sg/gardens-parks-and-nature/walks-and-tours/going-on-a-diy-walk

Long walks are great opportunities to spend time with your loved ones, or even to enjoy some me-time. Just be sure to check the weather forecast, use sunblock, bring bottled water (some parks have water coolers where you can refill your water), wear light clothing and walking shoes.