Sleep problems and Autumn: a natural way of life!

With the arrival of autumn, there might be new sleep problems, normal!  Nature change, we change!

Sleep have a great  impact in your physical and mental performance. It is during sleep that your body repairs, recovers from exercise, and grows new muscle tissue. Sleep replenishes critical neurotransmitters including dopamine, adrenalin, noradrenalin, acetylcholine and more, responsible for focus, attention, motivation, overall energy and muscle contraction.

Take a look for the essence of the sleep!

sleep

So, normally what happen? here some windy examples of the impact of a bad sleep:
1- Easy to become sick:
Is proven relationship between the quality of sleep and the immune system, so sleeping a few hours or many hours but as soon as there is a decrease in force assault team of our defenses.
http:europepmc.orgabstractmed25828681

2- Heart problems:
Sleepless nights have an impact on the health of the heart and tend to increase the risk of coronary disease of the myocardium.
http: eurheartj.orgcontent32121484.full oxfordjournals
3- Memory problems
I can’t even think. Difficulty of decision-making, diminished memory, reasonableness and sense of alertness reduced, all affceted by poor quality of sleep.

http: link.springer.s00221-01110.1007comarticle-2605-3

4- The risk of developing Cancer increases:
Nights with reduced hours of sleep are associated with an increased risk of Colorectal cancer, Prostate and breast. Special attention to those who work in shifts night!

http: http://www.ncbi.nlm.nih.govpmcarticlesPMC3353049)

5- Weight increase:
Sleep 5 or fewer hours per night carries a higher risk of obesity or overweight.
http:link.springer.s11325-01110.1007comarticle-0583-0
6- increased risk of Diabetes:
Seven or eight hours of sleep, are the ideal values to avoid diabetes problems.
http:diabetesjournals care.orgcontent383529.abstract

7- Impulsive eating:
After a restless night’s sleep just want to eat junk food. One of the phrases I hear from my customers. The so-called binge eating disorder can arise in the course of an unhealthy sleep pattern, as is noticeable in this study.
(http: www.news-medical.net … Sleep-problems-linked-to-bing …

8- No muscle tone?

It’s in the sleep that you bodybuild! In Autumn it’s normal that the muscle tone goes a little down because metabolism goes down, energetic speaking: The leaves fall! Do less strenght training, more core, more inner work. Look around, it’s the nature!

 Let the wind blow! continue reading with this suggestion: https://www.youtube.com/watch?v=Rpz_o8VwLSc

Foods that make your sleep the worst nightmare:
1- Coffee
Is a stimulant that causes neurological movement and gives a boost of energy to the body. Caffeine enters the circulation and remains present in our body for several hours. Nervous system stimulant, activates the production of adrenal hormones that promote a State of heightened Vigil, as an alert situation. Being diuretic, will result in a lot of trouble to the kidneys during the night (when it should be “at rest”) and most likely will be one of the causes of having sleep interrupted to urinate. The acidifying effect has a leverage of gastric reflux (heartburn), and may lead to digestive stagnation and, in some cases more susceptible to gastritis.
(http: http://www.scientificamerican.comtopicsleep)
2- Alcohol
Known to relax and help unwind, alcohol consumption may have two faces, depending on the amount ingested, particularly at night. The continued consumption of alcohol in excess (the recommendation is 1 glass of wine for women, 2 glasses of wine cups for men) is admittedly one of the habits that more can further interfere with sleep, causing difficulty falling asleep and/or random awakenings during the night, according to the American Heart Association and the School of medicine at the University of Missouri.
http:psychcentral.com… alcohol-use can impair …78498.html
3-Dark Chocolate
An essential ingredient in dark chocolate is caffeine, which along with stimulants present in its composition (theobromine, phenylethylamine and anandamide) can put the heart beating faster and therefore make it difficult to sleep.
http: http://www.livestrong.com.67188-stimulants-chocolate-not
4- Fat
High fat content in the food will make your stomach working overtime. Fatty foods, dense and heavy can bring an immediate fatigue but most likely will be responsible for making you wake up in the middle of the night and, worst of all, wake up tired. This includes: sauces, fried pizza, among others.
http: http://www.bidmc.org…Therapeutic-…Weight-Management.aspx
5- Red meats and other animal proteins

The consumption of red meat in a late-night hour, can result in improper digestion, in which the meat is retained in the stomach longer than normal. The ideal will reduce the amount of animal protein you eat for dinner or better yet, replace with proteins of vegetable origin (tempeh, lentils, chickpeas, beans, etc). This is a type of protein that has high nutritional value and is easily digestibility (Yes, there are culinary tricks to make the beans easier to digest!) for what is always a better solution for those who have insomnia.
Oh … and chew! Reduces anxiety and makes the job of the digestive system, allowing our body energy saving eou enter in recovery mode more efficiently.
6- Sugary Food and sweeteners foods

Sweet like chocolate cake, cookies or other desserts, may raise blood sugar and suddenly make the energy levels stay revolutions. Simple sugars such as fructose (fruit) and galactose (present in milk and dairy products), as well as double sugars (disaccharides) such as lactose, maltose, and sucrose, they all contribute to irregular sleep patterns, according to a study by the National Institute of health.https:www.nlm.nih.govmedlineplusencyarticle002469.htm
7-Food with spices
Although they have some beneficial effects, it is preferable not to abuse the use of spices in the evening. A study published in the International Journal of Psychology, warns that the use of pepper or other hot may result in gastric disorders (changes of the function of the stomach) with consequent release of chemicals able to activate the senses and keep the person awake all night.
http:www.ncbi.nlm.nih.govpubmed1399758…
8- Ice cream
This “comfort food”, with high levels of sugar and other carbohydrates, can be responsible for keeping us awake for several hours due to brain activation induces. The amount of fat that this “dessert” has, at the same time cause a feeling of “full” which is synonymous with compromised digestion and delayed. Result? Hours of abdominal discomfort and irritability, over a few seconds of pleasure.
(http: http://www.drgangemi.comhealthtopicscarbintolerance)

Foods that will help you to have  pinky dreams

If you respect our biological rhythm, eat healthy, without stress… this is not for you 🙂
Normally , the  nervous system is injured during all day so,  need necessarily to a deep sleep and reinvigorating to the desired “reset” to wake up refreshed and ready to face (life has to be a “battle”?) the new day.
Therefore, it is essential to balance the dishes. If on the one hand, we have a whole arsenal of events, obligations and habits that tend to create tension off the Rails (stress), on the other, we have an obligation to know what to eat and do to improve our nights. The idea is to act consciously, before it’s too late and that “stockouts”, “depression”, and “burn-outs, make us stop and suffer even more.
——
The following are a series of tips about food and life habits that have the power to help you get quality sleep. Care consume on a regular basis:
1- Foods rich in fat “Omega-3”: increase the secretion of melatonin, as such, promote better regulation of sleep.
Example: flax seeds, chia seeds, walnuts, sardines, herring, salmon (farmed!), tuna (not farmed!)
2- foods rich in Tryptophan (precursor of serotonin, a neurotransmitter whose deficiency promotes States of depression, anxiety, anxiety, irritability, tension, sadness, low self-esteem).
Are examples of foods that promote Serotonin production: oats, legumes (especially in the form of soy TEMPEH or TOFU), sesame seeds, walnuts.
3- Magnesium-rich foods (essential, along with the tryptophan to serotonin synthesis).
Green peas, beets with the skin, legumes (beans, chickpeas, lentils), brown rice, oats, quinoa, avocados, spinach.
4- Green vegetables: rich in chlorophyll, help to re-establish the normal functioning of our nervous system. Turnip greens, turnip greens, broccoli, spinach, carrot raw, among others.
5- Whoel Grains: eat slow absorption carbohydrates, can promote the synthesis of serotonin, calming the nervous system and stopping the whirlwind of ideas that usually prevents sleep. Brown rice is an excellent choice. If short-grain, even better!
Remember: simple carbohydrates (sugar, fruit, cakes, cookies, soft drinks, etc) cause sudden variations of sugar levels inducing worsening of insomnia.

6- Lifestyle:
– Minimize exposure to ELECTROMAGNETIC FIELDS. Exposure to computer screens and TV ´ s in more than 5:00 per day, considerably increase the risk of sleep disturbances and/or mental illness. http:www.telegraph.co.uk. Computers-put-workers-at-risk-…

– Exercise: find an exercise you enjoy, no so vigorous, it’s time to calm down. It could be dance, swimming or vigorous walks in the park. The ideal is to do it in the morning or in the beggining of the evening.  (never before going to bed, obviously).Circulate in the open air. Get involved with nature and re-know your cycles! It’s time to the oriental massage techniques which are consist of small exercises that help to unblock the meridians of energy. Some of them can even be carried out at night to help fall asleep. Bach flowers, Reiki, Acupuncture, Shiatsu, are all of them alternative therapies with good results when it comes to induce relaxation and restore greater energy harmony essential for effective rest.

– Ventilation of the room: in fact it is important to aerate the whole House, but the room for being a division where you spend so much time is really important.

– Has green plants at home: they help renew the air you breathe and bring a bit of nature into the concrete that surrounds us.

– Emotional expression: remember that it is during sleep that we make peace with what happened to us during the day don’t heal resentments, accumulate anger, anger, revenge, grow food are example of habits that will prevent to put your head on the pillow can breathe freely and go into a deep sleep. I suggest you do not lie down before making peace with who is closest. “To forgive is to build a bridge for the crossing itself”. Don’t be afraid to CRY, or LAUGH to LAUGH. More and more frequent these locations. TALK ABOUT HOW YOU FEEL with its. SING: don’t worry if you lack or if anyone is listening. LIKE YOU: after all it’s you I will spend the rest of his days.

To learn more about the importance of serotonin http: http://www.triptofano.com.artagtofu

Adapted from: Nuno Félix Teixeira – Macrobiotic Wellness Consultant

Doing Nothing is a big Step

“Learning without reflection is a waste, reflection without learning is dangerous” – Confucius

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Think about that:
– Training is the stimulus but  rest and your thoughtfulness  are equally or more important;
Food for Thought: eat what you need! Not too much! Every mouthful counts;
– Have good relationships, friendships, in training and in life, learn to say no to extra training, are other important steps if you want to achieve your objectives in the performance and in life: we are social animals;
Sleep well is one of the best workouts. Think of nothing, empty the mind and/or meditate before bed, projecting positive thoughts, are other good steps to good results;
– The good Laziness,  desire to feel the signals the body gives us, to break with the frenetic pace of this society, are another good steps to do;
– Train/Work less and better: Smart! best moves, more aware, unify mind and body in each repetition: give meaning.
Be! Marco Moutinho

Targeting cancer cell metabolism

Cancer cells are hungry. To feed their rapid growth and division, their metabolism changes. Moreover, they use sugar (glucose) in a different way to normal cells. This animation, created by Nature Reviews Drug Discovery, explores the key aspects of the altered metabolism in cancer cells and explains how these can be exploited for the development of new anticancer strategies.

Top 7 Mitos do Fitness

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Mito 1: O alongamento antes do exercício reduz o risco de lesão? Falso. A literatura científica da última década não consegue suportar que o alongamento antes do exercício é uma estratégia bem sucedida para a prevenção de lesões. Entretanto, a pesquisa dá suporte ao alongamento noutros momentos, incluindo pós-exercício, para reduzir o risco de lesões.

Mito 2: Caminhar um Km queima tantas calorias como correr um Km? Só nos sonhos! Enquanto a caminhada é uma óptima actividade física, não requer tanta energia na sua execução. A pesquisa mostrou que a corrida tem um 40 por cento maior custo de energia em comparação com o andar. Isso significa que queima mais calorias quando corre.

Mito 3: O ácido láctico provoca acidose e fadiga muscular durante o exercício? Falso! Este mito secular, ligando lactato ou ácido láctico à fadiga, é resultado de uma má interpretação científica que tem prevalecido ao longo dos anos. O Lactato não provocam acidose metabólica . Além disso, é útil no desempenho do exercício em intensidades elevadas.

Mito 4: Exercícios de baixa intensidade são os melhores para “queimar gordura” , por isso é preferível exercício de baixa intensidade? Errado! A “zona de queima de gordura” em baixas intensidades de exercício não existe, mesmo! A melhor abordagem é pensar em gasto de energia. Uma caloria é uma caloria. Para queimar calorias ao máximo, para apoiar a perda de peso permanente, progrida no treino para um programa de exercício moderado-intenso/intenso/volume e inclua treino de alta intensidade, o treino intervalo e melhor que tudo: treino com cargas adicionais sobre a forma de circuito.

Mito 5 : Fazer exercício de manhã aumenta o metabolismo e é melhor que treinar à tarde? Pois, não! A pesquisa mostrou claramente que o gasto energético total é equivalente em diferentes horas do dia, depende da pessoa! Portanto, a decisão de o praticar no período da manhã deve ser impulsionada pela preferência pessoal ao invés de falsas esperanças de que uma maior perda de peso vai ser alcançados através do exercício antes do pequeno-almoço. Contudo, o treino de força já mostrou ser benéfico de manha ao proporcionar dois picos de aumento da produção da hormona de crescimento e testosterona. Treinar de manha também é bom para a disciplina e para gerir o stress do dia!

Mito 6: O músculo pesa mais que gordura? Não é verdade! Um quilo de músculo pesa o mesmo que um quilo de gordura. A diferença é a sua densidade. Com o exercício podemos perder gordura e ganhar músculo assim, o peso pode mudar muito pouco, enquanto o volume do corpo diminui.

Mito 7: Abdominais e mais abdominais para o “six-pack de verão”? Não! As pesquisas mostram que se um volume de treino abdominal, vigoroso, com incidência principal na alimentação, a gordura reduz-se na região abdominal, mas não de forma selectiva. A ” barriga-chocolate” requer então, um programa total de core (agachamentos, pranchas), resistência e exercícios aeróbicos (circuitos com cargas adicionais), e não apenas foco nos abdominais. Cuidado com os exercícios de flexão do tronco, não abuse pois pode prejudicar a sua coluna!

Respirar para dar espaço à vida (7.ª parte)

Respirar para ficar flexívelImagem

Na minha opinião e prática com os clientes, um melhor controlo e utilização da respiração melhora a nossa flexibilidade e aplicação de força. Já nem falo do poder da concentração quando ligada à respiração.

Como já exposto nas partes anteriores o maior músculo respiratório é o diafragma. No processo respiratório, o diafragma empurra as vísceras para baixo, criando tensão na zona pélvica e transverso do abdómen e consequentemente nos músculos mais interiores lombares. Esta é o conselho básico para estabilizar a sua zona pélvico-lombar.

Agora, imagine que o diafragma não faz bem o seu trabalho e a zona dorsal faz o trabalho dele, criando tensão e solicitação exacerbada de pequenos grupos musculares acessórios, projectando a cervical para a frente, criando consequentemente instabilidade na coluna. Ao acontecer esta situação, a rotação da zona torácica é limitada, cria stress na zona lombar, ombros, coxas, joelhos…e por aó abaixo. Alongar os músculos posteriores da coxa poderá assim funcionar pouco devido ao seu “programa motor” estar desligado. Temos que primeiro treinar libertar a inibição do diafragma e criar vantagem biomecânica.

A solução para evitar este problema é simples: comprimir o abdominal fazendo com que o esterno se aproxime da zona púbica.

Na próxima parte, última, um vídeo que o vai ajudar a melhorar!

Respirar para dar espaço à vida (5.ª parte)

A Postura correcta para respirar

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A capacidade de respirar bem deriva muito de uma postura correcta. Ter uma postura correcta não é só importante para respirar mas também para as articulações, funções dos órgãos, músculos, eficiência energética e outros benefícios. Qualquer cliente que tenha uma postura incorrecta, a sua correcção é prioritária.

A postura mais comum é aquela em que se adquire uma atitude cifótica isto é: cabeça projectada para a frente, ombros arredondados/encurtados. Outra postura usual é a diminuição ou aumento da curvatura lombar. Se não conhece a sua postura marque uma avaliação funcional antes de progredir nos treinos. Uma postura incorrecta pode ser resultado de várias circunstâncias como o estilo de vida sedentário, posições incorrectas no trabalho e respiração incorrecta.

Uma pessoa com respiração predominantemente com o tórax solicita em demasia os músculos respiratórios auxiliares. A maioria destes músculos que ajudam na inspiração são músculos tónicos (tipos de fibras lentas que servem para a postura), que quando muito solicitados encurtam e ficam tensos. Ao acontecer este encurtamento, os músculos puxam a cervical para a frente, arredondam os ombros e aumentam a cifose torácica. Enfraquecem também os músculos com acção oposta com os trapézios médios e inferior e os rombóides. Esta situação força a expiração. 
 Quando esta expiração é forçada o diafragma não desce adequadamente e cria uma pressão negativa no tórax. É nesta situação que os músculos inspiratórios acessórios vão ter que trabalhar mais. Esta situação em situação extrema/stressante pode levar a dores de cabeça. O músculo quadrado dos lombos (músculo auxiliar da expiração) é um depressor das costelas e com um padrão respiratório deficiente para também ele ser sobre solicitado e levar a dores lombares.

Portanto, tenha sempre atenção na sua vida, trabalho, exercício à sua respiração. Faça os exercícios respiratórios que serão colocados nesta página do Facebook na próxima 6.a feira. Marque uma avaliação/treino para melhorar a sua capacidade respiratório.

Ler mais:
1.    Kendall, Florence., Kendall McCreary, Elizabeth., Provance, Patricia. Muscles: Testing and Function. Fourth edition. Williams & Wilkins. 1993.
2.    Pottenger, Francis M. Symptoms of Visceral Disease. Fifth edition. Mosby. 1938.
3.    Yuefang, Cen. Chinese Qigong Essentials. New World Press. 1996.
4.    Chek, Paul. Posture and Craniofacial Pain. Chapter in Chiropractic Approach to Head Pain. Wilkins & Williams.