Staying Healthy: The Health Benefits of Sleep

Our staying healthy series aims to give you helpful tips and advice to keep you in tip-top shape, because staying healthy is an insurance policy all of its own. In previous additions we have discussed how to reduce stomach fat, general weight loss tips and if chocolate can help prevent obesity and diabetes. In this installment, most people already know that we need sleep. But sleep (and the right amount of sleep) has even more practical benefits to your health than you think.

1. Improving Memory.

Sleep is crucial to processing and consolidating information in your mind, which is why a good night's sleep before a test or exam is often a far better idea than burning the midnight oil studying. Studies have shown that if you're trying to learn something, a good night's sleep is crucial to keeping your precise mental functioning intact.

2. Improving weight issues.

Research conducted by the University of Chicago found that subjects that were well rested lost considerably more fat whilst on a diet than subjects that were sleep-deprived. The subjects in the first category lost approximately 56% than the sleep-deprived group. The same areas of the brain are responsible for both sleep and metabolism, so good sleep can help maintain a healthy and not excessive appetite.

3. Sleep can reduce stress.

Sleep refreshes your mental processes and regulates the level of hormones in your body, both of which can become askew through considerable stress during a hard day. It also provides better control of your blood pressure. Health experts recommend attempting to get into a routine of going to sleep and awakening at around the same time each night, whilst giving yourself some wiggle room for a late night or two every once in a while. If you are over-stressed, do your utmost to get yourself a good night's sleep.

4. Sleep lowers your risk of heart disease and diabetes.

A somewhat shocking study investigated the effects of disturbing the sleep patterns of 10 previously healthy young adults with shift work. After only four days, three out of 10 had blood glucose levels that would qualify them as pre-diabetic. Many other studies have testified to good sleep lowering the risk of heart disease and heart attacks over the long term.

5. Improving reaction times/preventing accidents.

A bad night's sleep or, even worse, no sleep at all, is the equivalent of one or more alcoholic beverages in terms of its impact on your driving. Lack of sleep means that your reaction times are slowed and your decision making is impaired. In the Unites States, the National Highway Traffic Safety Adminstration found in 2009 that tiredness accounted for the highest proportion of fatal single car crashes, even higher than alcohol. For the safety of yourself and other road users (as well as avoiding vehicle insurance problems) a good night's sleep is essential.

Sleep affects almost every tissue in your bodies, including hormones, your immune system, your appetite, blood pressure and the health of your heart. A good sleep schedule maintained well is crucial for your functioning, and will definitely help you in staying healthy.

Staying Healthy: Losing Belly Fat.

Staying healthy is always a good idea. Not only can it lead to a longer time on this Earth with a far better quality of life, it can have financial benefits too. The better shape you're in, the less you'll be paying for your insurance as your lessened risk to the insurer results in lower premiums, more cover being available to you and less exclusions for certain health conditions.

In this edition of our staying healthy series, we're going to look at effective ways of ridding yourself of that troubling belly fat. An ample waistline puts you at higher risk of serious health conditions including heart attacks, high blood pressure, diabetes and strokes. Excess abdominal fat triggers a change in the bodily hormone which controls blood vessel contraction, increasing the risk of dangerously high blood pressure, strokes and cardiac arrest. That's reason enough to shed those pounds right there.

Men are at higher risk for heart disease than woman, based on higher incidences of stomach fats.

1. Change your diet.

The calories your body consumes from protein are far more easily burned than the ones consumed from carbohydrates. In fact, up to 30% of the calories you consume from protein will be burned during the process of digestion. White meat from poultry and seafoods are good sources of leans protein for snacks and for meals. Try to substitute as many carbs as possible for healthier proteins and you'll make the task of burning that belly fat a whole lot easier. 

2. Stop over-eating.

It sounds like the simplest thing in the world, but our meals are often way too big, and if you're eating more calories than you're burning, you're gaining weight. It's as simple as that. Try using smaller dinner plates to avoid filling up; if it can't fit on your plate, you won't be eating it! Fill up your smaller plates and leave the rest as leftovers for another day. Also, try drinking a lot of water before eating. The water takes up space in your stomach so you won't have to consume as much to feel full. Eat little nutritious snacks in between meals so you won't feel the need to gorge at lunch or dinnertime. 

Smaller plates means less chance of over-eating. Try it out sometime!

3. Start walking!

Walking is an easy, low impact form of exercise that targets a broad variety of muscle groups, gets you active, burns calories and nearly everyone can do it! I personally have been walking a lot the last few months, over 25 km a week. Start by doing a half hour or a set distance per day at a time suitable to you (I find right when I get up before work is my preferred time) and then gradually build up over time as your fitness level improves. Apps like Runkeeper can be great motivational tools as they track your walk and tell you the distance travelled, amount of calories burned and a bunch of other cool stats.

4. Get the right amount of sleep per night.

A selection of studies have shown that the ideal sleep to prevent gaining of visceral belly fat is usually between 6 and 7 hours. People who got less than 5 as well as people who slept for more than 8 hours per night showed more visceral fat gain over a five year period.

Aim for 7 hours of sleep per night - that seems to be the weight loss sweet spot!

5. Don't just do crunches!

I know that when I start gaining a bit of weight around the middle, my first instinct is to start doing crunches. Whilst this may result in stronger abdominal muscles, it won't do much to handle the layer of belly fat on top. Better exercises are ones that work multiple muscle groups at a time. Try planking or the aforementioned walks or runs.

6. Manage your drinks intake.

Minimise soda, sugary drinks and milkshakes. Maximise water, tea and diet soda. Just a simple step like cutting out that can of Coke from your day can have an impact on your calorie intake and your weight loss. Everything counts!

Other entries in our Staying Healthy Series:

The Health Benefits of Honey

Weight Loss Tips

Can Chocolate Prevent Obesity and Diabetes?

Staying Healthy: Can Chocolate Prevent Obesity and Diabetes?

I know, just by reading that headline you must be excited. I know I am! But is it too good to be true? Or is it the legitimate, scientific reason to eat a bunch chocolate that we've all been waiting for?

In a mouse study, led by Andrew P. Neilson at Virginia Polytechnic Institute and State University,  the researchers found that there was a certain antioxidant in cocoa that for all intents and purposes prevented mice from gaining weight. It also significantly lowered their blood sugar levels. Even better, this isn't the only study that's out there that suggests the benefit of chocolate for your health. 

Medical News Today recently reported on a study claiming that eating 70 g of dark chocolate every day could reduce the risk of atherosclerosis, the medical term for the thickening and hardening of the arteries. Other research claims that hot chocolate could be useful in preventing memory decline in old age. The paper concludes by finding: 

"There is a strong correlation between neurovascular coupling and cognitive function, and both can be improved by regular cocoa consumption in individuals with baseline impairments. Better neurovascular coupling is also associated with greater white matter structural integrity."

Yum. And healthy? It seems so, in moderation at least.

What is it about chocolate that contributes to weight stability and helps prevent diabetes, and how can we maximise that effect? The data from the study at first suggested it is the flavanols that chocolate contains that help provide this benefit. However, study participants then consumed both dark chocolate and regular chocolate with added flavanols and both displayed the same effects. This may suggest that another ingredient or bodily reaction to the chocolate is helping cause these effects.

In any case, I doubt that many of you need an excuse to eat chocolate, but here's as good of one as any. Best to stick to moderation though, these benefits were shown in human subjects with a consumption of 70g of chocolate per day.

Other articles in our Staying Healthy series:

Weight loss tips from the experts.

The incredible health benefits of honey.

How to lose that troublesome belly fat. 

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Staying Healthy: Weight Loss Tips

Trying to lose weight? Here are some info and resources that can help.

- Take Vitamin D. Obesity has been linked by research to low levels of Vitamin D, which acts as a support for metabolism and insulin secretion. It also promotes healthy absorption of calcium and phosphorous and improves the communications of cells throughout your body. Vitamin D is different from other vitamins as it is the only one the human body can manufacture itself with the aid of exposure to sunlight. Sources other than supplements include milk and fish such as salmon or sardines.

- Replace refined sugars. More natural alternatives include honey, which helps your body digest fats more effectively. If possible, change from consuming white bread, white rice and white pasta to brown bread with grains, whole grain pastas and brown rice.

- Ensure you aren't potassium deficient. Potassium deficiency produces fatigue and muscle weakness, which can prevent you from burning the calories you need to start dropping the kgs. Potassium also has numerous other benefits to your body including brain function, bone health and maintaining healthy blood pressure.

Citrus fruits are an important source of potassium, as well as avocados, bananas, grains, salmon and chicken.

- Tracking the amount of calories consumed versus the amount burned is surprisingly fun and motivating. Aim to burn 500 more than your intake for the day to produce effective results. A great source of information on most foods and their calorie count is here, and a handy tool for calculating the amount you've burned is this calorie burn calculator. I've used both in the past and they definitely help. Weight loss for me just doesn't have enough numbers to it beyond the scale. Knowing for sure what you've taken in and what you've burned gives you a sense of progress and accomplishment even when you can't see the results visually straight away.

- Become an '80/20' eater. If you can make 80% of the foods you consume beneficial healthy foods and keep 20% reserved for the fun stuff you're craving, you can achieve a good balance which will promote weight loss if maintained.

- Sleep a lot. No, seriously. Sleep has a massive impact on your body, weight loss, storing fat and your general weight maintenance. Do your best to get at least 8 hours a night.

Don't set that alarm too early. Good sleep is imperative for weight loss programs.

- Do your level best to snack on low calorie foods. Packets of chips and the like can be tempting, but even the small ones have 200+ calories. This is a cool and handy list of foods only have 40 calories or less. Try some of them out.

Other Entries in the Staying Healthy Series:

How to Lose that troublesome belly fat.

The awesome health benefits of honey.

Can chocolate reduce the risk of diabetes?

Staying Healthy: The Health Benefits of Honey

One thing that insurance brokers often do not focus on (and perhaps should) is how to keep their clients and their potential clients healthy. The healthier you are, the less loading you will have on your life and medical insurance policies and the cheaper your insurance will be. More importantly, staying healthy is just as important in all your other areas of life; work, play and achieving your goals. So we're putting together a series that will keep you updated on the latest medical discoveries and advice on how to keep yourself in tip top shape.

First off, since everyone usually kicks up up a stink about unrealistic and untasty diets that health professionals sometimes demand, here's something we all like. Honey!

Honey has been around thousands of years, with even ancient cultures apparently aware of its health benefits.

The use of honey in medicine and treatment goes back a long way. Four thousands years plus actually, when honey was used in ayurvedic medicine by early societies to balance material impurities in the body. In Ancient Egypt, honey was applied to treat wounds, there is mention of it in the Quran and in the records of the Ancient Greeks as a food which could improve longevity. Now, modern science is coming to the same conclusion.

Here is a typical honey profile, according to BeeSource:

• Fructose: 38.2%
• Glucose: 31.3%
• Maltose: 7.1%
• Sucrose: 1.3%
• Water: 17.2%
• Higher sugars: 1.5%
• Ash: 0.2%
• Other/undetermined: 3.2%

The slightly acidic pH level of honey (between 3.2 and 4.5) is what helps prevent the growth of bacteria, while its antioxidants get rid of free radicals.

So how can honey help?

- There is anecdotal evidence of its efficacy in treating burns and wounds.

- Alleviating allergies - one conducted study showed that it was significantly more effective than a placebo at alleviating ocular allergy.

- A study published in the journal Microbiology revealed that Manuka honey is effective at treating chronic wound infections and may even prevent them from developing in the first place.

- A study published in the journal Pediatrics, which compared honey to placebo in helping children with cough during night time, found that honey was superior.

- Honey is great for your skin and can be used to smooth and remove skin impurities.

- Honey is all natural and a healthier dietary option than synthesised, artificial spreads.

Other articles in our Staying Healthy series:

How to lose that troublesome belly fat.

Can chocolate help prevent obesity and diabetes?

Weight loss tips from the experts.