3
Mar

Diet, Sleep and Exercise

Diet affects energy levels and fat plays a particular role. “The fat makes us fat”, says cardiologist James Rippe, director of clinical research center in Massachusetts-setts. Ever felt how quickly you get tired carrying a bag of 7 kilos of grocery items? July lugging extra kilos of fat has the same effect. The American Heart Association recommends reducing fat intake to no more than 30% of their caloric intake.

Rippe Ornish suggests 23% and the percentage drops even further, recommending a vegetarian diet high in fiber and complex carbohydrates, and with no more than 10% fat. One can, of course, get a surge of energy from sugar and caffeine. But when the effect evaporates immediately realizes that energy borrowed oneself. “First comes the rise, then the precipitous fall,” says Ornish. Surprisingly, shorten the hours of sleep to get more waking hours can also boost energy levels.

During the latter part of normal sleep night there is an increased rapid eye movement, or REM sleep. This is the stage of sleep during which, according to the theories, burn excess “generalized momentum” as it is called in psychological jargon basic energy that drives us. When REM sleep shorten up early, always according to the theory, this energy is accumulated. “We have seen that when we deprive animals of REM sleep lab, they become more active, more alert, more aggressive, less fearful of their environment and more likely to approach and explore new things,” says psychologist Robert Hicks State University San Jose, California.

Humans experience the same effects. “When people shorten their sleep, the first thing you notice is that they have more energy and be less fearful and more aggressive in the way they approach their work. But there is a disadvantage. At realizarles tests of problem-solving skills, usually people who sleep less than six hours a night, often fails. tend to be more reactive than thinkers, to act quickly and decisively within the scope of what is known about them. But when a problem exceeds the limits of the known are more inept to address them, “says Dr. Hicks. What about people who say they need nothing more than four hours of sleep per night? “Most insomniacs do several siesútas per day. Accumulate sleep in other ways,” he says.

What about exercise? The paradox here is that one can get energy wasting energy. As the years we become more efficient in oxygen consumption, consume less air to perform other activities. “It’s like larger engine size,” says Rippe. “If an engine is capable of 150 miles per hour, when one goes to 25 is using less than its capacity.”

In addition, people who exercise tend to carry less weight and therefore spend less energy charging up. Most important is that regular physical activity preserves lean muscle mass and energizes and reduces stress. “One of the main reasons why the gym is so energizing is that makes us feel calm and at peace,” says Rippe.

All that said no one is new, is not it? So why research done in men and women 40 and older found that, ¿, c although everyone thought gymnastics was important, 41% of women and 33% of men did not exercise for anything?

Rippe think the problem is that many people believe, wrongly, that exercise is punishment or that they should exercise vigorously for at least 30 minutes to get some health benefit. In fact, he says, significant advantage can be obtained simply by incorporating a total of 30 minutes of moderate activity into your daily routine, such as an animated walk, gardening or climbing stairs. “This is a race won by the tortoise, not the hare,” says Rippe

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