5 Ways Your Sleep Health Is Affecting Your Fitness Goals

It’s very easy to prioritize your morning workout routine over adequate sleep. I had a friend who despite going to bed late would always wake up very early every day just to get to the gym on time. Unfortunately, sleep is one of the things that are underestimated by most people. What we don’t realize is that sleep has a great impact on our fitness goals. If you are having difficulties achieving your fitness goals, you might want to take a look at your sleep health. Below are the reasons why.

How Proper Sleep Health Enhances Your Fitness Goals

1. Increased Energy Levels

The level of energy you have during your workout exercise is greatly affected by the quality of sleep you get. Maintaining a constant workout routine helps your body to get used to some routine. You’ll realize that if you work out every day at the right time, you’ll find it easier to fall asleep in the evening. A good night of sleep will help with your muscles to recover and restore all your energy making it readily available for your next day workout.

Inadequate sleep, on the other hand, will make you feel tired all the time and sluggish. As a result, you’ll tend to grab energy foods and beverages to replace the energy you didn't restore during sleep. This results in consumption of extra calories which will again take more time to burn out.

2. Increased Metabolism

Your body is able to recuperate from your daily exercise while asleep hence leading to restoration of metabolism. In addition, according to research, your body releases hormones that help in metabolism while you sleep. These include cortisol and growth hormone (GH).

3. Appetite Control

Ghrelin (a hormone that affects appetite) is always high in people who have poor sleeping habits. This hormone increases your craving for food and you will always feel hungry. A healthy sleep reduces the production of Ghrelin and increases the production of Leptin which consequently results in a better weight loss experience. This is according to a research by PLoS Med.

4. A Boost in Your Health

There is a close relationship between sleep and the immune system. When you sleep, disease-fighting substances, such as melatonin, are released into our bodies. According to Dr. Mercola, our bodies are able to fight diseases such as cancer due to these proteins, hormones, and chemicals that are released during sleep.

If you are sleep deprived, these substances will not be available to fight infections, viruses, and bacteria. As a result, you will get more prone to diseases or take a longer time to heal. This does not mean you dedicate extra hours of sleep, but rather ensuring you get at least seven hours of sleep each day.

5. Lack of Focus

According to the National Sleep Research Project, if you stay awake for 17 hours, you will start behaving like someone who has taken alcohol. Therefore the lack of sleep can hinder your focus, vigilance, and attention making it more difficult to practice your fitness regimen.

In Conclusion

If you want to be successful in your fitness goals, learn to prioritize your sleep health. How can you do that? By creating a sleeping routine, ‘turning off’ your brain at least two hours before you get to bed, and most importantly make your bedroom your small sanctuary.

Remember that sometimes it might take as long as 30 days for the routine to work. Don’t lose hope. If you can’t use all the tactics, start by employing some and before you realize it you will be enjoying your sleep. For you to meet your fitness goals, you need to combine eating healthy, doing your exercises regularly, and getting quality sleep for your body’s rejuvenation.

Bio: Sarah is the editor of sleepydeep.com. Feeling the repercussions of being an irregular sleeper for far too long, she decided to do something about it. She learned why sleep is so important and how to maximize it, and is now helping others who are struggling to find their right sleep routine.

As summer is in full swing, it’s important to put your best hair forward with healthy and gorgeous locks that are sure to impress. From taking essential vitamins to a simple head massage, hair restoration expert Dr. Baiju Gohil breaks down some easy ways to get enviable hair this season.

Dr. Gohil is a board-certified surgeon and Fellow of the American College of Surgeons, dedicated to hair restoration and hair loss treatment. He opened Robotic Hair Restoration Long of Island (RHRLI) in July of 2015 and continues to transform the lives of his male and female patients.

His hair expertise is unparalleled with over 10 years of experience and you can check out his hot hair tips here:

1. Vitamins: Vitamins A, C and E can play a vital role when it comes to having beautiful and healthy hair. Adding biotin, zinc, magnesium and niacin can also have significant benefits.
2. Eat Right: Eating the right foods can provide essential nutrients for your scalp and hair follicles. Foods high in protein and iron are extremely important, as well as enriched foods containing omega-3.  It's also important to be careful of those crash diets that can void your body of these vitamin enriched foods and proteins.
3. Hair Care: External hair care is vital if you want healthy hair. Weekly deep conditioning is crucial for maintenance and limiting the use of heat (curling irons/hair dryers/flat irons) will minimize damage to your hair. Finally, applying essential oils 2-3 times a week and limiting hair washing to every 2-3 days can also be beneficial.
4. Massages: Massaging the scalp as often as possible is also very helpful in promoting healthy hair. This increases the blood flow to the follicles, helping to provide important nutrients to the scalp and hair follicles.
5. Therapy: If someone is suffering from hair loss, there are three FDA cleared and approved therapies that can help to slow down and possibly stabilize that process in both men and some women, depending on the underlying cause. Low level laser therapy, finasteride (Propecia/men only), and topical minoxidil (Rogaine-5% for men and 2% for women) may all be helpful depending on your situation.

Effective body massages for weight loss

A deep massage helps in the activation and proper functioning of the circulatory system. The gentle strokes of massage increase the blood flow that aid the body in the removal of toxic waste from the body at a quick pace. This is a great strategy for the human body to get rid of fats because it is the toxins that allow accumulation of fat in the body. Making use of therapeutic massage with regular exercise is an effective tip to get away with subcutaneous fat, more effective than exercise done alone.

Mainly there are three types of massage therapy recommended that have been actively contributing in melting the layers of fat from the body. Enlisted in this article are a few massage therapies that can help you lose weight. However, the choice is yours for which massage to opt to keep in view your body requirements:

1. Aromatherapy massage:

As the name indicates, this is a special type of body massage that acts on our desire to eat foods with a specific aroma. The active use of this massage therapy helps us to control our over eating habits. Special types of oils are used in this aromatherapy massage. People who have experienced the massage with specific oils that deals with obesity have witnessed proper sleep and that their muscular pain vanishes away like magic after getting the massage therapy. The good thing about this massage is that it acts as a compliment by providing loads of energy when you are on a diet plan.

2. Abdominal massage:

The abdominal massage is popular for its characteristics of dealing with waste and toxic products that accumulate in the body and hinder the functioning of its systems. The gentle strokes of massage on the stomach would help to increase the rate of metabolism, as well as boost the working of the digestive system. A regular abdominal massage will help you strike a balance in the gain of calories keeping in consideration the metabolic rate of the body. An in-depth abdominal massage will charge the body and increase its ability to work out. The workout with stored energy would result in the burning of calories and make you feel less fatigued.

3. Therapeutic Massage:

Edema is the accumulation of fluid that causes swelling in the body, making you look obese. The swelling significantly hinders the metabolic rate making it harder for you to shed those extra pounds of fats. Massage therapy improves the blood flow in the body and decreases the body fluids that cause swelling thereby helping you to tone your body.

Author Bio:

Laura Martel is a mother of two and a geek at heart. She loves reading books and spending time with her family. She regularly blogs at www.MassageTut.com

It's so sad, but many today are suffering with IBS and other similar problems. One of the best and most natural ways to alleviate pain and complications that come with IBS is with your diet. This is why I was thrilled to be introduced to Cinzia Cuneo's new book, "The Low-FODMAP Solution: Put an End to IBS Symptoms and Abdominal Pain".

If you're familiar with Japanese culture or have visited Japan, you will quickly find how important tea is and how vastly it is used within the culture. I recently participated in the #7daydrinkgreen challenge and the results were pretty eyeopening. When asked, how can I lose more weight without doing anything or what can I do to fight sugar cravings, I always suggest tea. That's why I was so happy to have the chance to try out a Nanami Power Set.

Infoway Selects TELUS Health for PrescribeIT™

SOURCE Canada Health Infoway

Hyperloop, smart homes, a personal helicopter, wearable technology, healthtech and cleantech among the many head-turning innovations at Discovery 2017

TORONTO, May 9, 2017 /CNW/ - Ontario Centres of Excellence's (OCE's) award-winning Discovery conference returns to the Metro Toronto Convention Centre, South Building on May 15-16. The hotly anticipated annual event is celebrating 12 years of bold, new ideas with a dynamic showcase of the best Ontario and Canadian innovators have to offer.

Discovery's 200,000-square-foot show floor is packed with made-in-Ontario exhibits, exciting and informative panels and interactive sessions. Featured this year among the more than 500 exhibits are some of the latest developments in next-generation transportation including a Hyperloop Zone with virtual reality simulations and a levitation pod from Waterloop, smart cars from Tesla and General Motors featuring AI integration, an ultramodern smart home, a cutting-edge aerospace zone with a personal helicopter prototype from Airvinci, robotics, healthtech, biometrics, wearable tech including biosensor clothing, and augmented reality demonstrations.

"Over the past decade OCE's Discovery has brought some of the most exciting speakers, entrepreneurs and global thought leaders from Ontario and around the globe to our two-day celebration of the innovation ecosystem," says Dr. Tom Corr, President and CEO of OCE. "Discovery brings together industry, academia, investors, government, students, young entrepreneurs and more to share ideas, network, invest and create business relationships that drive Ontario's economic growth and global competitiveness."

"Our government recognizes that innovations like the ones unveiled at OCE Discovery create the jobs and technologies that will fuel our economy now and in the future," says Brad Duguid, Minister of Economic Development and Growth. "We are pleased to support these next-generation ideas that will boost Ontario's competitive advantage in a fierce and fast-changing global economy and maintain our position at the leading edge of technological innovation."

Named Canada's Best Trade Show in 2010, 2011, and 2016, OCE's Discovery is Canada's premier innovation showcase. It brings together the best and brightest minds in industry, academia, investment and government to showcase leading-edge technologies, best practices and research in the areas of energy, fintech, cleantech, advanced health, digital media, information and communication technologies and advanced manufacturing. The annual conference and trade show attracts more than 3,500 attendees and 500 exhibitors.

"Discovery is a showcase for the kind of game-changing technologies that improve our lives and drive Ontario's knowledge-based economy," says Reza Moridi, Minister of Research, Innovation and Science. "As part of our government's Ontario Network of Entrepreneurs, we are proud to support OCE Discovery in advancing these cutting-edge collaborations at every stage of their development."

Discovery will feature two main-stage keynote speakers:

On May 15, Jared Cohen, founder of Google Ideas and President of Jigsaw will speaking from the main stage about the new digital age from his unique vantage point at the centre of technology and how it is changing the world, especially for the 5 billion people expected to come online in the next decade.

On May 16, Gina McCarthy will deliver an environmental message on both the mainstage and in the Discovery Theatre that conveys common sense strategies and sustainable solutions backed by science. McCarthy is well-known and celebrated for her work with the Obama White House as former head of the Environmental Protection Agency (EPA).

Discovery also welcomes Marc Goodman, New York Times best-selling author, founder of the Future Crimes Institute, and global strategist as a featured presenter on the panel Lessons in Innovation from the Criminal Underground and the Future of Financial Crimes.

OCE is also excited to feature panels with some of Canada's leading entrepreneurs at Discovery 2017 including;

• Technology of the Future
• Seizing Opportunity in China
• Future of Ontario's Health System: Driving Value and Impact
• Next-Generation Transportation
• Scale-Ups: How Ontario Entrepreneurs are Scaling Up and Attracting International Attention

A networking bonanza, Discovery provides students, job seekers, young entrepreneurs and start-ups seeking investment and an array of opportunities to interact with experts, investors, potential collaborators and employers.

This includes:

Meet An Investor, where attendees can meet one-on-one with expert investors, entrepreneurs, innovation agents, and professional services and export specialists.

Discovery's Book a Meeting feature, which attendees can use to message and book timeslots to meet before, during or after Discovery with other attendees, exhibitors, and investors on the show floor.

The B2B and B2G Zones. In keeping with the aim of making Discovery a place to do business, the conference will also facilitate meetings between large corporations and start-ups and scale-ups through its B2B Zone, and meetings between businesses and government through the new B2G Zone.

Discovery will also highlight:

Ontario-based companies showcasing their accessibility-focused innovations in the Accessibility Innovation Showcase on the Discovery show floor in partnership with Ontario's Ministry of Economic Development and Growth.

Ontario-based companies exhibiting social innovations in the Social Enterprise Zone.

Now a crowd-pleasing favourite, Discovery 2017 will also hold four pitch competitions featuring some of Ontario's brightest entrepreneurs from across the province:

• Young Entrepreneurs, Make Your Pitch for high-school students
• Accessibility Innovation Tech Pitch Competition
• Social Enterprise Pitch Competition
• ONtrepreneurs Pitch Challenge presented by the Ontario Brain Institute

Discovery continues to promote the exchange of ideas and encourage new ways to collaborate and push the boundaries of research and innovation through to demonstration and development. With so many thought leaders in one place, attending Discovery is a great way to explore Ontario's bright future in the global innovation ecosystem.

For more on Discovery, visit www.ocediscovery.com

Billion-dollar Growth Opportunities in Cancer Testing Market: How Will Collaborative Partnerships Drive Better Health Outcomes?

Cancer is the second major cause of death in the United States (U.S.). Every year, cancer claims the lives of more than half a million Americans. Frost & Sullivan has been researching how new technology advancement in next generation sequencing (NGS), proteomics and liquid biopsy will fuel growth in cancer screening, prognosis and therapy monitoring markets.

Our research on U.S. Oncology Diagnostics Market explores the growth opportunities; challenges in molecular and non-molecular technology segments across five different cancers namely breast cancer, ovarian cancer, cervical cancer, colorectal cancer, prostate cancer and lung cancer. The 2016 U.S. cancer diagnostics market is valued at $1.1 billion out of a market potential of $21.6 billion. If the full market potential is exploited, the annual revenue could grow to $25 billion by 2021.

Clinicians have endorsed that screening at early detection, and therapy selection and monitoring are the short term promising applications of liquid biopsies, a non-invasive way of measuring biomarkers that can eliminate the need for biopsies where often the go-to site is a big concern. “Several diagnostic companies are expanding their product portfolio to include liquid biopsy and companion diagnostics in their long term strategy, Prominent pharmaceutical companies such as Merck, Bristol-Myers Squibb and Johnson & Johnson’s and their respective venture capital arm are investing heavily in liquid biopsy start ups," explains Transformational Health Principal Analyst Divyaa Ravishankar.As a result, convergence and collaboration between pharmaceutical and diagnostic companies are meant to grow significantly. With private insurance payers now covering the cost for new cancer assays that have a demonstrable economic advantage to the health continuum; the insurance market segment will continue to move to the value based reimbursement model. For this reason, many novel assays have proven to deliver cost-effective solutions to improve patient outcomes at a better healthcare economic cost. “Marketing strategies for companies such as 23andme and Provista Diagnostics receive a particular mention because they are advertising directly to consumers who in turn ask physicians to get tested with a particular company. This puts the patient as a key decision maker in the cancer care ecosystem,” adds Ravishankar. 

In addition, genomics technologies are increasingly being used to understand genetic changes associated with cancer progression. The trend is supported by increasing focus on preventive and personalized healthcare approaches from healthcare providers and payers. Further, lowering cost of genome sequencing and advancements in clinical interpretation capabilities of NGS data have supported the rise of this trend. “While a number of NGS informatics companies have already made significant investments to develop focused capabilities for NGS-based oncology diagnostics assays and therapies, there are still ample opportunities in this market, especially in the clinical interpretation and reporting segment,” concludes Piyush Bansal, Transformational Health Senior Industry Analyst.

The current U.S. NGS informatics market in genomic testing companies segment is expected to grow at a Compound Annual Growth Rate (CAGR) of 18% during 2016-2021. Subject to some positive regulatory and technology developments, the molecular diagnostics customer segment can offer more than $150 million in revenue to the NGS informatics industry, out of which a significant part of the revenue will be contributed by oncology diagnostics tests and assays. Also, the analysis predicts a strong growth of NGS informatics solutions in pharmaceutical and biopharmaceutical customer segment, as biopharma companies will look to increase their spend on disease research using NGS.

Ten Tips for Effective Communication With Your Doctor
By Dr. Karen Trollope-Kumar

Sometimes my work as a family doctor the days don’t always go as expected. On a busy day, I feel like I’ll never catch up, and it’s frustrating that I can’t give adequate time to each individual patient. One afternoon not long ago, I was feeling unusually tired. I looked down at my schedule and saw that my last patient was Beth, a young mother with a seven-year-old son. I thought to myself – Let’s hope this one is just a simple sore throat!

“So what brings you in today?” I asked, after a brief greeting.

“Well, I’m worried about Jimmy”, said Beth anxiously. “He’s getting into trouble at school a lot, and his teachers say he’s not paying attention. Sometimes he has stomachaches. I’m not sure what to do… Also, I’m wondering if you could just check his foot, I think he’s developed a plantar wart.”

I couldn’t help letting out a sigh. “Well, let’s just focus on the main problem,” I say. “What more information can you give me? Have you got his latest report card? Any specific comments from the teacher?”

Beth shook her head. She tried to explain more about her concerns about Jimmy, but she sensed that I was not listening closely, and she tripped over her words. Finally, I said in a voice edged with irritation, “There’s not much I can do in this short appointment. This is a complicated issue. Can you re-book for another time?”

After Beth and Jimmy left the office, I felt very guilty for brushing her off that way. I knew that she was not happy with the appointment, and neither was I. We had a communication problem, aggravated by time constraints. Unfortunately, such problems are all too common between family doctors and their patients and with a little teamwork can get the critical doctor-patient relationship back on track.

Like any healthy relationship, good communication is fundamental and that applies to the doctor-patient relationship as well. When that vital link of understanding is broken between doctor and patient, a cascade of negative consequences can result. If the patient hasn’t been able to fully explain his or her symptoms, an incorrect diagnosis might be made. If the doctor hasn’t clearly communicated his or her assessment of the problem, the treatment plan might fail. Poor communication inevitably leads to dissatisfaction for both doctor and patient.

There are ten quick tips to communicate better with your family doctor, and to make your office visit more effective:

1.     If you are seeing the doctor for a complicated issue (like Jimmy’s problem) ask the receptionist to book you a longer appointment.
2.     Prepare what you’re going to say ahead of time, and keep it concise and focused.
3.     If you’ve done some research on the Internet about your problem and want to share it with your doctor, make sure you use reputable sites to get that information.  Doctors get frustrated when patients bring in reams of information of dubious value.
4.     Avoid coming into the doctor’s office with a list of unrelated problems – focus on your main concern for that visit.
5.     If you are going in to get results of an important test, bring a friend or relative with you. Sometimes it can be hard to remember what the doctor has said, especially when the topic is emotionally laden.
6.     If you have a particular worry about a symptom (for example, Could this be cancer?), express that concern to the doctor.
7.     If the doctor advises a treatment you don’t feel comfortable with, explain your reasons, and see if an alternative approach would be possible.
8.     Keep your follow up appointment, and at that time let the doctor know how well (or not) the treatment has worked.
9.     If you’re not happy with the service you’re getting, communicate this clearly but politely, using “I” statements.  (for example, “I feel concerned about how long it took to receive these test results.”)
10.  If you’re happy with the service you’re getting from your doctor, a word of thanks or a card is always appreciated. Doctors are human too!

Improving communication requires work on the part of both the doctor and the patient. Thinking back on this appointment with Beth and Jimmy, I realized my faults: I was tired and also frustrated because the issue was complex and difficult to address during a short appointment. Yet still, I could have done a better job at communicating with compassion. On Beth’s part, she could have prepared for this appointment by thinking ahead about what information might be useful for the doctor. Working together, patients and family doctors can form great partnerships if they keep communication at the forefront of their relationship.

Dr. Karen Trollope-Kumar is a family physician in Canada and author of Cloud Messenger: Love and Loss in the Indian Himalayas. For more information, please visit www.karentrollopekumar.com.

Getting Outside is Good for You: Five Benefits

Spring is here and families will spend more time outside dining, playing, relaxing, and gardening as the weather improves. And while they may enjoy being outside, they may not know that getting outside is also good for their health. The Outdoor Power Equipment Institute (OPEI) outlines five health benefits of getting outside:

Reason #1: Your lawn can make you happier! Our stress levels fall within minutes of seeing green spaces. Knowing and experiencing nature makes us generally happier, healthier people.

Reason #2: Getting dirty is good for you! Mycobacterium vaccae in soil mirrors the effect on neurons that Prozac provides. Give your kids a pair of gardening gloves and have them work with you in your green spaces for a hefty dose of Vitamin N(ature) and G(reen). People who spend time gardening and have direct contact with soil feel more relaxed and happier.

Reason #3: Exposure to natural settings may be widely effective in reducing attention deficit/hyperactivity disorder (ADHD) symptoms in children. Children gain attention and working memory benefits when they are exposed to greenery.

Reason #4:  Living landscapes help people and pets be healthier. Playing outdoors increases fitness levels and builds healthy, active bodies. Research also shows that children reap numerous health, social and personal benefits from spending time outside playing.

Reason #5:  Your lawn produces lots of oxygen and cleans the air too. Fifty square feet of grass generates enough oxygen each day for a family of four, and reduces the “code red” effect since grass removes pollutants from the air we breathe.

“Our living landscapes not only provide beauty, but are a stress-reliever, a recreational space, a wildlife habitat, and an outdoor living area,” said Kris Kiser, president and CEO, OPEI. “Studies show that our green spaces contribute to our health, happiness and intellect.”

Our outdoor living spaces offer great health benefits to us. Trees, shrubs, grass and flowering plants are integral to human health. They provide a place for children and pets to play and directly contribute to our mental and physical well-being.

For more information please visit www.livinglandscapesmatter.com.