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The Reasons Why Our Bodies Need Water

by Shamsul

Reasons Why Our Bodies Need Water

The % of water in the human body is roughly 60%. It helps in homeostasis and is responsible for numerous other functions happening in the body. Some of the reasons why our bodies need water are: 

  • It helps the body in the transportation & absorption of nutrients into the body.
  • It creates saliva, which helps in the digestion of food and avoids dryness in the mouth.
  • Drinking water keeps us fully hydrated and it also boosts our immunity. We can perform our daily chores actively and efficiently if we are hydrated.  
  • Drinking water prevents constipation and helps in preventing different bowel problems. It also helps prevent kidney stones, urinary tract infections (UTIs), etc.
  • It helps in reducing blood pressure, and it also enriches blood oxygen circulation. It exterminates excess body weight and helps us to stay energetic all the time.
  • Drinking water can help in the lubrication & protection of the body’s tissues, joints, and spinal cord.
  • Water helps the body with perspiration, urination and defecation. It keeps the metabolism and digestion process on track too.  
  • Drinking water can make our skin healthy and glowing, thus keeping our skin away from acne, rashes, allergy, or dark circles. 
  • It boosts cognitive abilities such as alertness, short-term memory and concentration. It keeps the mood regulated and helps in managing anxiety. 
  • You can prevent headaches and muscle spasms by drinking lots of water. Moreover, it also helps in the treatment of diabetes. 

 
Where Does Water Go After You Drink It & How Does It Travel?
 
We all might always wonder where the water goes after we drink it. Surprisingly, water tends to take a long trip after we gulp it through our mouth. The first step it goes through is the process called hydration. On taking a few gulps of water, our body starts noticing it while the brain impulsively tries to convince our body that we’ve had enough! That regulation sent by the brain stands vital for our body as the water we drink will take much time to reach the cells and ensure we are sufficiently hydrated. Therefore, if our brain stops giving that instruction, we’ll keep drinking more than our body needs. The esophagus is the pipe that connects your mouth to the stomach. The water we drink travels through this pipe to the stomach, starting from the mouth.
 
Absorption and digestion are the two processes in which water participates inside our body. When we drink water and it reaches the stomach, it gets absorbed into the bloodstream. In contrast, the water our body extracts from various foods is through digestion. As we know, digestion occurs in the stomach, and absorption begins a bit later. It starts when the water travels through the stomach to the small intestine. Here the blood and water start functioning together and make nutrients for energy. From here, water travels to different organs in our body, tissues, and cells.
 
Most of our organs require water to function correctly as an essential part of life. Our kidneys require water, our brain needs water, and even our heart requires water to pump correctly. They all need water. Let’s explore more connection of water with our body and systems. 
 
 
 
Explore the Connections: Between Water & Digestive System!
 
The water is not precisely digested because it comes in roughage in food that our stomach helps digest. Nonetheless, there is an association existing amongst water and our digestive system. Water aids digestion beginning from the start till the end. Digestion starts from our mouth. The saliva in our mouth stimulates moisture in our food, making it easier for us to chew and swallow the food eaten. Saliva produces the enzymes which are required in the chemical breakdown of fats and carbohydrates.
 
Before going to the small intestine, in our stomach, the food releases watery gastric juices, which contain the enzymes which help in breaking the proteins and carbohydrates. This juice permits the small pieces of proteins & carbohydrates to go to the small intestine for further absorption! The water in the stomach also helps produce mucus which protects the inside of the stomach from the highly acidic digestive juices. After the food moves to the small intestine, digestion needs a lot of water.
   
 
The intestinal lining, pancreas, and liver send waterier secretions to the small intestine. Here the water comes into action, and it starts helping the end product of digestion to get absorbed into the bloodstream!
 
Water plays a fundamental role in functioning when the digestive process moves further to our large bowel. The soluble fibers we consume start dissolving in water, and the insoluble ones attract water instead of absorbing it, making specific regular bowel movements. This is where our body also consumes different minerals from our food! Because of water, the absorption process becomes easier!
 
 
 
Explore the Connections: Between Water & Cognitive System!
 
Our brain needs water to function correctly. Many studies have proven that the connection between water consumption and improved cognitive performance among both children & adults is quite strong! Staying hydrated makes sure the brain is functioning correctly. When the water level in the body gets too low, the brain cannot function properly, which might lead to cognitive problems like mood instabilities, insufficiency in visual insight abilities, short-term memory loss, etc. Researchers have found that even a minimum of 2% decrease in brain hydration can lead to cognitive complexities. In fact, sustained dehydration may trigger the brain cells to shrink in mass and size. These conditions may lead to certain serious diseases. 
 
Hydration helps in improving psychological well-being and helps to maintain an improved mood. Water boosts our cognitive system in various ways. It enables the brain to produce hormones and neurotransmitters and balance our hormone levels, specifically the cortisol stress hormone. This hormone helps maintain the fluid level in our brain that protects it from trauma & injury. Moreover, it helps wash toxins & metabolic waste accumulating in the brain by keeping the oxygen-rich blood flow to the brain on point. 
 
 
 
Explore the Connections: Between Water & Cardiovascular System!
 
As stated by the National Institute of Health scholars, if our water intake is plentiful, there is a reduced risk of heart failure. Water keeps our heart at work, helps it pump blood actively and also aids in passing them through the blood vessels. Dehydration, which means a lack of water in your body, may allow blood to keep more sodium and start making it thick. These thick elements in the blood cease the blood circulation process altogether, resulting in high blood pressure. Drinking ample amounts of water might help us in refraining from these diseases. Drinking water helps in keeping a check on blood pressure, eradicating conditions like hypertension. Water keeps cardiovascular activities on when we are doing any exercise or exhausting work. Water reduces the chance of a number of cardiovascular diseases such as heart failure, congenital heart diseases, pericardial diseases, heart valve disease, and others. Definitely, a large amount of fluid in our body is required to produce 2000 gallons of blood per day, in which water plays an essential role!
 
   
 
 
Water Vs Other Fluids: Differences?
 
The most significant difference between water and other fluids is that water makes up all other fluids in the human body! The Blood, Gastric Juices, and Interstitial Fluids are all water! When it gets immersed into the intestine, the water we drink flows through the body through these fluids. The primary function of the body’s fluids is to help in the easy transportation of oxygen and nutrients, homeostasis and maintenance of a stable watery environment inside the human body. Body Fluids, a product of water, are responsible for some responsibilities. For instance, gastric juices combine hydrochloric acid, mucus, pepsin enzymes and water. Their purpose is to serve to break down food, thus preventing contagious germs from circulating in the body.
 
 
 
Water to Urine: The Journey!
 
The journey of water from the mouth to the bladder is quite fascinating. The urine comprises 95% water and only 5% waste products and undergoes the process of filtration, reabsorption, and secretion. When the blood enters the kidneys through our renal arteries, these arteries divide into nephrons, which filter the waste and help the bloodstream reabsorb the vital substances. The nephrons play an essential role here. They are the ones that regulate the concentration of water and other products within the body! Each nephron consists of a bunch of capillaries surrounded by a cup-like structure called Bowman’s capsule or Glomerular capsule. The bunch of veins is known as Glomerulus, from which the blood flows. The blood pressure pushes water and solutes from the capillaries into the Bowman’s capsule via a filtration membrane and from the glomerular, the urine formation process takes place!
 
With water, urine contains nitrogenous wastes such as uric acid, ammonia, urea, and creatinine. It also consists of sodium ions, potassium, calcium and hydrogen. If there is an excess amount of water in the body, it goes straight to the kidneys to be excreted because it is useless in the body. It takes about 9 to 10 hours for the water to turn into 2 cups of urine. In a healthy human, the daily urine production positions at about 800 to 2000 ml, varying on the water consumption and kidney functions.
 
 
 
About Bladder & How much a Bladder can hold!
 
The urinary bladder acts as a temporary storage area for urine. The urine reaches the urinary bladder by traveling down the ureters, where they remain until we pee. The urinary bladder is an empty muscular organ with a triangle shape. It can extend like an elastic sac according to the need for expansion or contraction of the bladder’s walls to store urine and empty them through the urethra. The bladder can keep nearly 500 ml of urine in females and 700 ml in males. It is because the brain sends signals regarding muscle coordination and subsequent contraction and expansion of the bladder’s walls.
 
According to the studies, a healthy human typically urinates about 6 to 8 times a day, in 24 hours! In babies, what happens is that the brain signals that the bladder is full by relaxing their sphincter muscles, opening the passage to the urethra. When the children grow old, they gradually learn to ignore these signals and keep the urine voluntarily until they find a good bathroom to pee in. Thus, it helps individuals avoid the reflex during sleep and wait until they go to the washroom.
   
 
 
 
How Many Glasses of Water does it Take to Fill the Bladder Until you Need to Pee?
 
Children of age groups ranging from 4 to 12 years have an average bladder of 7 to 14 ounces, requiring almost 2 to 4 hours to get their bladder filled. While if we talk about adults that have an average bladder 16 to 24 ounces and need approximately 8 to 9 hours to get their bladder filled. An infant (upto 12 months old) might take 1 hour to fill up the bladder as the bladder can hold 1-2 ounces, while a toddler (1-3 years) might take 2 hours to fill up the bladder as the bladder can hold up to 3-5 ounces.
 
The first call to go to the washroom for peeing means the bladder is only half filled. That is why we can wait for hours until an emergency runs. When the bladder is full, it should contract muscles contracted to stop the urine from leaking until we pee. However, it is hazardous to hold pee; in extreme cases, the bladder might burst. Also, peeing for less than 10 hours or more might lead to consistency in different bladder functions. And if it becomes a habit, the body might be vulnerable to UTIs from the body waste that stays inside and is not removed. 
 
 
 
What can be the Standard Urination Frequency?
 
Depending on how much water one drinks every day, the urination frequency varies from person to person. Nonetheless, going as few as four times and as many as ten times is considered normal. The frequency may also vary in terms of present health condition. Different conditions might lead to a different frequency in urine which might be more or less. One must consult a doctor if the frequency is too high and is not normal. 
 
Usually, before running the diagnostic test, doctors suggest that the patient drink 12-16 ounces because this amount of water can fill up the bladder, and one may hold it as long as he can.
 
 
 
Instruction on Keeping Your Bladder Full Before Diagnosis & Treatment
 
Most of the time, doctors say that some organs in the pelvis can move and change positions, affecting the bladder’s size and shape, which is why it is essential to keep the bladder full before a diagnostic treatment. If this is not done, the results might show some discrepancy. Different researchers say that doctors have given some instructions before the bladder diagnostic test, which are:
   
 
     
  • We should empty our bladder before coming for the test or treatment. That is for around 45 minutes before the test or so. 
    •  
  • We should drink 1.5 to 2 glasses of water right away when we have decided to move inside the test lab or operation theatre.
    •  
  • It is suggested that one must drink the entire 2 glasses of regular drinking water and not any other sort of fluid. If too much water is difficult to gulp at one time, one may shift to fresh juices. 
    •  
  • The bladder cannot be emptied before the diagnosis or treatment is complete.
    •  
  • Suppose somebody faces difficulty holding the urine for at least 45 minutes. The person might inform the staff or other caregivers of the medical team.
    •  
  • Different diagnostic tests like Transvaginal ultrasound, Pregnancy Ultrasound, & Renal Ultrasound need the bladder to be filled before the test. 
    •  
 
 
Instructions on Keeping Your Bladder Healthy!
 
Nowadays, nobody gives too much importance to the bladder’s health, but in one way or another, we all are affected by it. There are some tips and tricks one may follow to prevent our bladder from different problems and also to keep it healthy:    
 
     
  • We should try our best to urinate at least every 3 to 4 hours, and we should not keep our urine on hold for too long as it can deteriorate the bladder muscles and make them liable to infections.
    •  
  • We should be very calm while peeing as it becomes easier to empty our bladder. Also, take enough time in peeing and do not rush as some of the urine might be left inside!
    •  
  • We should try to urinate after having sexual intercourse because sexual activities may impulse some bacteria from the bowel to the urethral opening. Therefore, it will help in reducing the risk of infections.
    •  
  • We should drink enough fluids, especially regular water, at least 8 glasses daily.
    •  
  • We should eat as much fibrous food as possible to keep the body’s water level on point and for the easy passage of stool.
    •  
  • We should watch out for what we eat. Spicy foods, sodas, artificial sweeteners, etc., might affect the bladder and cause urinal infections. 
    •  
  • We should exercise daily and try maintaining a healthy weight, which may help prevent urine outflow. 
    •  
  • We should try wearing cotton underwear and loose clothes, which will help keep the urethra dry and out of the reach of infections. Nylon underwear may cause bacteria to multiply!
    •  
 
 
 
     
  •  
 
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How Long Does it Take Water to Reach the Bladder?
 
 by Shamsul   
 
 
 
 
 
 
How Long Does it Take Water to Reach the Bladder?
  
Once we drink water it generally takes 15-30 minutes to reach the bladder. This time can fluctuate depending on a number of factors, comprising how much water we have drunk, body size, and the hydration status of our body. It varies from person to person and also depends on how fast the filtration rate body possesses and how efficient kidney functionality is. When the bladder is full, it signals to the brain that it is time to go pee. After we drink a cup of water, a major amount of particles from that cup will appear in the urine in less than an hour. Nevertheless, these water molecules need weeks to clear up from the body (the half-life of water in the human body is about a week), and then they mix up with the water molecules already in the body. 
 
According to a study, water as little as 10% we drink may be the same water to reach our bladder within one hour, depending on many other factors such as our state of hydration, our effort of work at the time and the temperature we are in and other factors. 
 
 
Water Quantity in the Body:
 
Depending entirely on how much water we already have in our bodies. If we were severely dehydrated, we could hold onto that drink of water for a long time. It takes a human body around 3 hours to handle a liter. The time it takes to reach our bladder will depend on several factors, including the amount consumed and our anatomy. When the bladder is complete, it signals the brain to release urine. Muscles regulate the process of storing and releasing urine in the bladder and the urethra, the tube which carries urine out of the body. In general, it takes about an hour for the body to process a single glass of water. However, this can vary depending on individual factors and the amount of water consumed. A more specific timeframe is indefinable, but 20–30 min can be a good guess.
 
   
 
 
Remove Impurities From The Body:
 
On average, it takes the human body approximately two to three hours to defecate a liter of water through the bladder. Still, it also depends on how much water we have gulped and how much volume was already in our bladder before. The insensible fluid losses at the time due to sweating and breathing, circulating blood volume, electrolyte balance, how efficiently the kidneys and heart function, and how rapidly the body absorbs the water from our gut. 
 
We all know that dehydration causes problems for the whole body and every organ. If a person is dehydrated, the kidneys will conserve water, which may be hours before our body makes any urine. Some drinks dehydrate our body, such as sodas etc. We should reduce drinking anything with caffeine, such as coffee, tea, soda and energy drinks, as they dehydrate our bodies. When we become dehydrated, our urine becomes concentrated and will leave minerals behind in our kidneys, forming kidney stones. 
 
We should reduce our salt intake because it will bind with the other minerals to form sharp-edged kidney stones like knives which bring along extreme pains. Salt raises blood pressure and retains fluids which cause edema, which is harmful to the kidneys. One must drink at least 8 glasses of water daily to flush out the minerals before they form kidney stones. If by chance, we are overhydrated, the body will make urine immediately.
 
 
H2o and D2o
 
The fate of water can be examined using isotope tracing. Isotope tracers, such as D2O, are metabolized similarly as H2O, but they can be distinguished from H2O during measurement. After a person drinks water with D2O, the urine samples can be collected at a series of time points. And then D2O in the urine can be measured using Mass Spectrometry (MS). We can see the appearance and disappearance of D2O in the urine by maneuvering deuterium enrichment against the time of the sample gathering. This method is often used to measure total body water volume. The first water delay is at the stomach. 
 
Everything you eat and drink must be exosmotic and exothermic with the body. Only then does it get dumped into our small intestines. Once they are defused into all the other water in your body (approximately 50 liters for an average adult), all this lquid is constantly exchanged with the rest. It is roughly around 5 liters is blood volume, so only one-fifth of that passes through the kidneys every minute. But the amount of water that goes out to the bladder totally depends on the state of the body’s hydration.
   
 
 
 
Water In the Body:
 
Most water goes through an elaborated exchange system throughout the body and in the digestive system, then inside and outside the blood vessels through the extracellular spaces. Depending from person to person, the individual body cells as dictated by how much sodium or potassium is attached to it at the time, then carried by veins to the kidneys where it is determined according to our hydration level and if it needs to be excreted along with waste products of metabolism. When we drink water, it is absorbed by the small intestine and then enters the bloodstream. From there, it is transported to the kidneys, where it is filtered and any waste products are removed. The remaining then returns to the bloodstream, where it is distributed to the rest of the body wherever required.
 
 
 
The Kidneys are the Key Factor:
 
The kidneys are the key factor, as they help regulate the osmotic content of our blood by removing excess liquid, which then flows down the ureter directly to the bladder. It is a constant process that our blood is filtered 60 times a day. So, it only matters how well we are hydrated and what is our comfort level of holding the urine. No two people are the same, and even from hour to hour, the rate of urine production differ. It varies from person to person that how long it will take for the water one just drank that is filtered by the kidneys. However, the filtration of fluid by the kidneys depend upon blood pressure pushing fluid out of the capillaries vs. the concentration of solutes that is what’s dissolved in the liquid part of blood, pulling fluid back into the capillaries by osmosis. 
   
 
In a normally hydrated individual, as the gulped water is absorbed from the intestine, the blood pressure will rise, and the kidneys will start filtering more fluid to maintain normal blood pressure. If the individual who drank the water were dehydrated, the absorbed water would stay in the blood to dilute the solute. 
 
 
 
 
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Without a Bra! 5 Reasons Not to Wear a Bra
 
 by Shamsul   
 
 
 
 
 
 
 
Without a Bra! 5 Reasons Not to Wear a Bra
  

It tickles you; it itches you… In short, have you always dreamed of burning your bra like the feminists of the 70s? Here are some arguments that could convince you to take a step towards going braless!
 
For your health, by freedom or by choice, renouncing this underwear providing, it is said, “indispensable” support and elegance remain an idea that still seems very strange to many women… No bra, is it heresy? However, the bra, this accessory that has been so familiar for several decades, is far from beneficial and is becoming less and less popular. Why?
  
1- No, Bra is not Essential
 

Have you been convinced since your teens that not wearing a bra would inevitably turn your breasts into “washcloths”? Think again. It has never been scientifically proven that bras have any effect on breast support. It is the weight of it and the quality of the skin that are responsible for the slackening that we observe over the years.
 
 
2- Not Wearing Bra – It Improves Circulation
 

Who has never spotted marks on the skin after wearing their bra all day? If this compresses the skin, it also prevents the proper circulation of the lymph, a liquid present in the body whose function is to evacuate toxins and waste.
   
 
Result: the cells are less oxygenated, and the quality of the skin suffers.
 
Wearing a bra every day can therefore cause health problems. The whales and the pressure exerted can cause painful cysts, unpleasant skin reactions, but also other pathologies.
 
It can sometimes also cause back and muscle pain, aggravating existing ones.
 
 
3- It Strengthens the Natural Bra
 

The chest is made up of what are called “Cooper’s ligaments”, ligaments that keep the breasts in a kind of “suspensory net,” that is to say: a kind of natural bra. Whereas if these ligaments are stimulated by gravity, they strengthen and improve the elasticity of the tissues. Unfortunately, this one, if it is not used, atrophies.
 
In Scandinavia, 95% of women do not wear them on a daily basis for reasons of comfort and because socially, nothing forces them to do so.
 
Moreover, a study in 2013 by Professor Rouillon on 330 young sportswomen demonstrated the aesthetic benefits of the absence of a bra. Thus, the breasts firm up, and the nipples rise by an average of 7 mm in one year. Without a bra throat, the chest becomes more beautiful and firmer.
   
 
 
4- Not Wearing a Bra is More Elegant, Saves Money, and Simplifies Life
 

What’s uglier than a strap sticking out of a little top? Then a bareback ruined by a bra? Then a silk shirt revealing the frills of an overly sophisticated bonnet? And what could be more unpleasant than constantly having to replace your suspenders?
 
In short, the list of disadvantages is long. No more hours are spent finding the right shape, size, and model. Going bra-free—or cutting back on wearing one—lightens your wallet, style, and life.
 
Discover the figures for the production of bras in the world thanks to the Global Bra Market Outlook 2031.
 
In addition, not wearing a bra would naturally encourage women to stand straighter, which is very good for the back.
 
 
5- You Don’t have to Give Up the Bra Either Completely
 

Seductive or modest? The bra is both at the same time, and those who like to wear one appreciate it for that. For some, it is difficult to go to work without the “protection” the bra offers.
   
 
Other women also love the aesthetic dimension of lingerie and would not give it up for anything in the world.
 
Finally, especially for larger breasts or when practicing a sport, it is preferable (and much more pleasant) to be curved and supported.
 
To wear it or not: a question of choice! But do not hesitate to rediscover the interest of evolving breasts-free for your health as well as better comfort on a daily basis: a beautiful way of living in harmony with your body.
 
 
 
 
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Read More:
 
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Bad Mood, Depression… Why is Sleep So Important?
 
 by Shamsul   
 
 
 
 
 
 
 
Bad Mood, Depression… Why is Sleep So Important?
  

Lack of sleep can amplify pre-existing mood and anxiety disorders by increasing emotional lability, irritability and fatigue.
 
 
Mental Health: Why is Sleep So Important?
  
Summary
 
Sleep regularity, “an underestimated risk factor” for depression
Lack of sleep increases the risk of dementia
Poor quality sleep affects multiple parts of the brain
Lack of sleep: performance and attention deficits present for more than a week
What advice is for finding good sleep hygiene?
  

Adopting irregular sleep schedules, ie, getting up and going to bed at different times every day, is not important. This bad habit promotes a regular bad mood and even a risk of depression. A few tips can help us get back to good sleep and improve our mental health.
  
Sleep Regularity: “An Underestimated Risk Factor” for Depression
 

Many studies have already shown that the evolution of lifestyles and technologies has a harmful impact on sleep. Having irregular bedtimes is one of those bad habits, and a new study published in February 2021 in NPJ Digital Medicine confirms it.
 
Evening or got up very early in the morning. Researchers have found that even when it comes to their mood the next day, people whose waking times vary from day to day can end up as moody as those who stayed up late the night before. The study used data from direct measurements of sleep and mood of more than 2,500 early-career physicians over a year, interns, subject to long days and irregular work schedules.
 
Result: Those whose devices showed that they had variable sleep patterns were more likely to score higher on depression symptom questionnaires and to have lower daily mood ratings. For the researchers, these results add to what the scientific community already knows about the association between sleep, everyday mood, and the long-term risk of developing depression. “These results highlight sleeping regularity as an underestimated factor to target in depression and well-being,” underlines the scientific team.
   
 
 
Read also: KNOW HOW TO BRING MOTIVATION IN YOU
 
 
Lack of Sleep Increases the Risk of Dementia
 

Sleep and health are inextricably linked. Thanks to him, the body recovers physically and mentally, participating in memory and learning and properly functioning metabolism and immunity. Conversely, lack of sleep increases the risk of depression, diabetes or obesity. Some studies have also mentioned a risk of impaired cognitive abilities, highlighting a link between sleep and the ability to evacuate toxins from brain tissue. A hypothesis that researchers from Brigham and Women’s Hospital wanted to explore with the elderly in a study published in February 2021 in the journal Aging.
 
Their study evokes a risk of dementia multiplied by two in participants who declared less than five hours of sleep per night compared to those who said seven to eight hours per night. The researchers found a strong relationship between sleep disturbance and deficit and the onset of dementia over time. Thus, consistently taking 30 minutes or more to fall asleep was associated with a 45% higher risk of dementia. Regularly having trouble staying alert, taking naps, reporting poor sleeping quality, and getting five hours or less per night were also associated with an increased risk of death.
 
“Our findings shed light on a link between poor sleep and dementia risk and support the importance of efforts to help older adults get enough each night,” says Dr. Rebecca Robbins, lead author of the study. Who is interested in the link between the quality and quantity of sleep and the risk of dementia and death?
 
“These data add to the evidence that sleeping hours is important for brain health and underscore the need for more research into the effectiveness of improving sleeping hours and treating sleeping disorders on the risk of Alzheimer’s disease and of mortality. »
 
 
Poor Quality Sleep Affects Multiple Parts of the Brain
 

From a neurological perspective, poor or insufficient sleep can affect multiple parts of the brain, including the prefrontal cortex, which is responsible for reasoning and decision-making, explains Hello Giggles.
   
 
It can also impact the amygdala, the area of ​​the brain responsible for the fear response, which triggers an increase in levels of the stress hormone cortisol—the result: of the triggering of a fight or fight response and a feeling of anxiety.
 
In patients with dementia, sleep is often impaired; however, growing evidence suggests that sleeping cycles, even before the onset of dementia, are also likely to contribute to the development of the disease. This was confirmed by Inserm researchers in a study published in April 2021 in Nature Communications. They analyzed data from the University College London Whitehall II study of the health of 7,959 Britons. Participants completed self-reported sleep duration six times between 1985 and 2015, which extracted data at ages 50, 60, and 70 for each participant.
 
 
The researchers were thus “able to study the link between the duration of sleep at different ages, its evolution between 50 and 70 years, and the risk of the onset of dementia over a period up to March 2019 “, notes the team. The results revealed a 20-40% higher risk of dementia in people who rest less than or equal to six hours a night at age 50 or 60. According to the researchers, “a 30% increased risk of dementia was also observed in people aged 50 to 70 years with consistently short duration. »
 
The scientific team makes it clear that these results do not establish a cause-and-effect relationship but do suggest the existence of a link between sleep duration and the risk of dementia. “Sleep in mid-life may play a role in brain health. It confirms the importance of good sleep hygiene for health. “, she concludes.
 
 
Lack of Sleep: Performance and Attention Deficits Present for More than a Week
 

Even after seven days of getting enough rest, following 10 days marked by a lack of sleep, we would not have fully recovered certain cognitive abilities. This is at least the finding of a new study published on September 1, 2021, in the journal Plos One.
 
The researchers recruited 23 healthy participants, who volunteered to undergo 10 days of sleep restriction, followed by 7 days of recovery. The 10 days of restriction consisted of a 30% reduction in needs, or 5.6 hours if one usually needs 8 hours per night.
 
Verdict: despite their seven days of recovery, the participants had not regained their performance before the sleep deprivation period. Only their reaction time had returned to the initial level before the study. Although these data need to be substantiated and confirmed, the authors believe that they provide new information regarding the recovery of cognitive abilities after chronic sleep deficit.
   
 
 
Too Much or Too Little Sleep is Bad for Cognitive Faculties.
 
 

Like various good things in life, sleep is best in moderation. This is the observation made by a team of researchers from the Washington University School of Medicine in St. Louis. Their study tracked the cognitive function of older adults over several years and analyzed it against levels of proteins linked to Alzheimer’s disease and measures of brain activity during sleep. The data obtained appeared in Brain. Suggest that there is a middle-range time where cognitive performance was stable over time.
 
To distinguish between the distinct effects of sleep and Alzheimer’s disease on cognition, researchers used volunteers who agreed to undergo annual clinical and cognitive assessments, provide a blood sample to find out if they had the high-risk genetic variant (APOE4) as well as cerebrospinal fluid samples to measure Alzheimer’s protein levels. Finally, they agreed to sleep with an EEG monitor strapped to their foreheads for four to six nights to measure their brain activity during the sleeping process.
 
The researchers found a U-shaped relationship between sleep and cognitive decline. Overall, cognitive scores declined for groups that slept less than 4.5 hours or more than 6.5 hours per night, while scores remained stable for people whose sleeping hours were in the middle. from the beach. Thus those who slept little, but also those who slept a long time had a greater cognitive decline. This suggests that sleeping quality may be key, as opposed to just total hours of sleep.
 
 
What Advice to Find Good Sleep Hygiene?
 

Good quality sleep has a powerful effect on both body and mind. This is especially important if you have a mental health issue. Without quality sleeping hours, even the best treatment will be ineffective, insist the experts interviewed by Hello Giggles. Lack can amplify pre-existing mood and anxiety disorders by increasing emotional lability, irritability and fatigue. So what can we do to improve our nights?
 
Practice good sleep hygiene. Aim to get between 7 and 9 hours a night, avoid electronic devices before bed, as well as alcohol and caffeine.
 

To create an environment conducive to good quality rest, you can create a bedtime routine of taking a shower or bath and drinking herbal tea or reading a book.
   
 

Leave your smartphone switched off in another room, and do not hesitate to enjoy meditation or relaxation exercises before going to bed.
 

In case of insomnia, cognitive behavioral therapy has proven to be very effective.
 
 
 
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  Care of Teeth and Gums  
 
 
Better TipsHealthSkincare and BeautyTop 10Writing
 
How to Care for Your Teeth and Gums? 10 Natural Ways
 
 by Shamsul   
 
 
 
 
 
 
How to Care for Your Teeth and Gums? 10 Natural Ways
  
We often face teeth and gum problems. We use various ways to take care and look after our teeth and gums but don’t get satisfactory results. It is vital to take care of your teeth and gums by taking preventative measures. If you are trying to find natural ways to take care of your teeth and gums, then you are on the right post. Your overall health depends on your oral health. You can face facial pain, gum disease, and mouth infection if your oral health is bad. Poor oral health can also lead to cancer, infertility, heart disease, stroke, dementia, and diabetes.
 
If you are experiencing problems in your teeth and gums, then you should consult your dentist as soon as possible. It doesn’t require so much effort and money to take care of your oral health.
 
If your overall health is good then it is not that hard to look after your teeth and gums. You should get minerals, vitamins, and essential fats for healthy teeth and gums. The role of saliva is also important in keeping your teeth and gums healthy.
 
 
Oral Health and Saliva
 
Your body protects your teeth and gums with the help of saliva. Your saliva is responsible for remineralizing your teeth. For this reason, you should eat vitamin and mineral-rich foods.
 
 
Eat Balanced Diet
 
You should watch your diet if you want to strengthen your teeth and gums. Eating a balanced diet can protect your oral health from diseases. Dairy products, vegetables, fruits, and eats can provide all the essential nutrients your body needs. However, you should avoid acidic foods because they can cause tooth decay. So, acidic-based food items are not good for your teeth and gums. Develop healthy eating habits to fortify your overall health.
 
But, you can reduce the risk of tooth decay by rinsing your mouth after every meal. Refrain from brushing your teeth right after eating your meal. Acidic food items can weaken your tooth enamel. If your sugar intake is high, then try to reduce it because it is not good for gums. Excessive use of sugar and sweets can cause several oral problems.
 
 
Vegetables and Fruits
 
You can eat all types of fruits and vegetables to keep your teeth and gums strong. You can get all the necessary nutrients from vegetables and fruits. Apples, carrots, peppers, and celery sticks are ideal for oral health.
 
 
Sesame Seeds
 
For oral scrub, sesame seeds are the best. You can chew them to reduce the risk of gum infection. You can use sesame seeds just like you use toothpaste. They are safe for your teeth and prevent the risk of tartar and plaque.
  
Natural Ways to Take Care of Teeth and Gums
 
Brush Your Teeth
 
Your teeth and gums’ health highly depends on your daily brushing routine. You ensure that you brush your teeth on a daily basis. But brushing your teeth twice a day will be good. It takes 3 minutes to brush your teeth properly. You can use any toothpaste of your choice to clean your mouth. Here are some brushing tips:
   
 
Make brushing your teeth a habit. It is important for your oral care and health.
 
By brushing your teeth, you can easily remove build up, debris, and plaque from your teeth.
 
Brush your teeth properly and never ignore the backsides. Debris and plaque make a permanent place.
 
You should also clean your tongue using your brush in order to remove bacteria build up. If you want fresh breath, then you should choose the right toothpaste and mouthwash.
 
Want to use your own toothpowder or toothpaste?
 
If you don’t want to use store-bought tooth powders or toothpaste, then you can make your own toothpowder or toothpaste at home by combining some simple ingredients. Plus, homemade toothpaste is safe because you can control the elements. Avoid using artificial sweeteners, chemicals, and dyes. Consider eco-friendly, natural, and clean ingredients to make homemade toothpaste or toothpowder. Homemade toothpastes are also great for those dealing with thyroid conditions.
 
 
Floss
 
Many debates are going on over the use of floss. Some dentists say flossing can be great for your teeth and gums if you do it properly. But some dentists don’t recommend flossing. You have to use natural floss to strengthen your teeth and gums. Use it properly to remove plaque, bacteria, and food particles. We recommend reading the label before purchasing floss.
 
 
Drink Water – Teeth and Gums
 
Hydration is the key when it comes to keep your teeth and gums strong. You should drink 8 glasses of water each day to stay hydrated. Water helps to remove bacteria from your body and produces saliva, which is necessary for remineralizing your teeth. Your saliva protects your mouth from acidity and strengthens tooth enamel. After every meal, try to rinse your mouth with water. It helps to remove food particles and debris from your teeth.
 
 
Want to Make Your Own Mouthwash?
 
Take a jar and add filtered water, baking soda, peppermint essential oil, and tea tree oil to it. Mix it and your mouthwash is ready. Adding baking soda will help protect your mouth from acidity and bacteria. Moreover, essential oils are also great for keeping bacteria at bay. Don’t forget to shake the mixture before use. Do not swallow your mouthwash.
   
 
 
Chew Gum
 
There are so many gums out there that can help to strengthen your oral health. By eating xylitol gum, you can increase the production of saliva which is ideal for killing bacteria. These gums contain healthy ingredients that can keep bad mouth smell at bay.
 
 
Oil Pull – Teeth and Gums
 
When you look for oral health, you can’t ignore ancient ayurvedic techniques. Both coconut oil and sesame seeds are antibacterial and keep your mouth healthy. Oil pulling is one of the finest ways to look after your teeth and gums.
 
You can use coconut oil or sesame just like your toothpaste.
 
Gently brush your teeth for 3 to 4 minutes.
 
Spit it out and brush your teeth using daily toothpaste.
 
Morning is the correct time for oil pulling.
 
 
Use a Tongue Scraper
 
You can easily get a tongue scraper from the market. Copper or stainless steel tongue scrapers are good for your mouth, teeth, and gums. It promotes healthy teeth and gums. A tongue scraper is the best thing for preventing bacterial growth. It can cure various problems, namely gum disease, tooth decay, and tooth loss.
 
 
Drink Herbal Tea
 
Undoubtedly, herbal teas such as green, white, and red tea are ideal for cleansing your mouth. They also prevent the risk of developing plaque in your mouth. They also provide additional natural nutrition that is good for your overall health. On the other hand, herbal teas are easy to make and affordable as well.
   
 
 
Use Spices and Herbs – Teeth and Gums
 
When it comes to cleansing your mouth, spices and herbs can’t be ignored. They offer various oral health benefits and provide fresh breath. They also contain anti-bacterial and soothing properties. They also reduce the risk of mouth infections. For example, cloves can help to soothe toothache. Aloe vera offers anti-inflammatory properties. Turmeric is one of the best spices because it contains antibacterial and anti-inflammatory properties. If you have yellow teeth, you can use turmeric to whiten them. Moreover, licorice sticks are also beneficial for your teeth and gums. You can also rinse your mouth with calendula on a regular basis to prevent the danger of plaque.
 
 
Use Supplements
 
Vitamins and minerals are also important for your teeth and gums. If you think you are not taking a good diet, you can add supplements. There are so many supplements available in the market right now. However, you should get medical advice before adding supplements to your diet. Here we have mentioned some essential supplements:
 
Cod liver oil
 
Vitamins A, C, D, K
 
Gelatin
 
Herbal infusions
 
Magnesium
 
 
Use Herbal Mouth Fresheners – Teeth and Gums
 
For improving your breath, you can chew mint leaves or parsley. You can also use orange peel to remove tartar buildup. You can also combine a mixture of apple cider vinegar with water. You can use this mixture to rinse your mouth.
 
   
 
 
 
 
Need Help or Advice in Content Management:
 
Would you like more advice? Do you have good practices to share? Express yourself in the comments.
 
Also, if you want help writing content to drive more traffic and boost conversions, please get in touch through Contact our team.
 
Do you want help writing quality content, driving traffic to your website, and boosting conversions? You can contact me through my Freelancer.com profile also. I always prefer to work through Freelancer.com for smooth functioning. Here you pay safely and securely. 
 
 
 
 
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