Living 2.0

Living Better

Month: April 2019

If you are not getting enough sleep, it’s killing you. Literally

According to neuroscientist Matthew Walker, not sleeping enough makes you:

… makes you dumber, more forgetful, unable to learn new things, more vulnerable to dementia, more likely to die of a heart attack, less able to fend off sickness with a strong immune system, more likely to get cancer, and it makes our bodies literally hurt more. Lack of sleep distorts your genes, and increases your risk of death generally, he said. It disrupts the creation of sex hormones like estrogen and testosterone, and leads to premature aging. Apparently, men who only sleep five hours a night have markedly smaller testicles than men who sleep more than seven.

“Sleep loss will leak down into every nook and cranny of your physiology,” he said. “Sleep, unfortunately, is not an optional lifestyle luxury. Sleep is a nonnegotiable biological necessity. It is your life support system.”

Read more of the Emily Dreyfuss’ article on Wired

How much water should we drink every day?

It’s important to listen to what our bodies are telling us.

Jessica Brown, writing for the BBC:

Water is, of course, important. Making up around two-thirds of our body weight, water carries nutrients and waste products around our bodies, regulates our temperature, acts as a lubricant and shock absorber in our joints and plays a role in most chemical reactions happening inside us.

We’re constantly losing water through sweat, urination and breathing. Ensuring we have enough water is a fine balance, and crucial to avoiding dehydration. The symptoms of dehydration can become detectable when we lose between 1-2% of our body’s water and we continue to deteriorate until we top our fluids back up. In rare cases, such dehydration can be fatal.

And

“One of fallacies of the 8×8 rule is its stark over-simplification of how we as organisms respond to the environment we’re in,” says Rosenburg. “We ought to think of fluid requirement in the same way as energy requirement, where we talk about the temperature we’re in and level of physical activity were engaged in.”

Most experts tend to agree we don’t need to be concerned about drinking an arbitrary amount of water per day: our bodies signal to us when we’re thirsty, much like they do when we’re hungry or tired. The only health benefit of drinking more than you need, it seems, will be the extra calories you expend by running to the loo more often.

Read the whole article at BBC.

Canada has been ranked highest for quality of life

Through all phases of life, Canada and Scandinavian countries treat their citizens well, according to US News.

Best Countries for Quality of Life

  1. Canada
  2. Sweden
  3. Denmark
  4. Norway
  5. Switzerland
  6. Finland
  7. Australia
  8. Netherlands
  9. New Zealand
  10. Germany
  11. Belgium
  12. United Kingdom
  13. Japan
  14. Luxemburg
  15. Ireland
  16. France
  17. US
  18. Singapore
  19. Portugal
  20. China
  21. Spain
  22. Italy
  23. South Korea
  24. Poland
  25. Czech Republic

More info at US News

Obesity rate among adults

According to the OECD (Organisation for EconomicCo-operation and Development), these are the latest adult obesity numbers available:

  • 🇺🇸 USA: 38.2%
  • 🇲🇽 Mexico: 32.4%
  • 🇳🇿 New Zealand: 30.7%
  • 🇦🇺 Australia: 27.9%
  • 🇬🇧 UK: 26.9%
  • 🇿🇦 South Africa: 26.5%
  • 🇨🇦 Canada: 25.8%
  • 🇩🇪 Germany: 23.6%
  • 🇹🇷 Turkey: 22.3%
  • 🇧🇷 Brazil: 20.8%
  • 🇫🇷 France: 15.3%
  • 🇸🇪 Sweden: 12.3%
  • 🇳🇴 Norway: 12%
  • 🇨🇭 Switzerland: 10.3%
  • 🇮🇹 Italy: 9.8%
  • 🇨🇳 China: 7.0%
  • 🇰🇷 South Korea: 5.3%
  • 🇮🇳 India: 5.0%
  • 🇯🇵Japan: 3.7%

More information is available here.

New study states bad diets kill more people than smoking

A balanced diet, with lots of fruits, vegetables, nuts and healthy oils,  is important for a long, healthy life. What we consume is what feeds every cell of our bodies.

Lindsey Bever, Washington Post, writes:

The problem, he said, is not only what people are eating, but it’s also what they’re not eating. The study estimated that globally, 3 million deaths were attributed to too much sodium — but another 3 million deaths were attributed to a lack of adequate whole grains, and another 2 million deaths were attributed to a lack of adequate fruit.

and

Afshin said countries where people eat a Mediterranean diet — high in heart-healthy fats and fiber — scored the best using the researchers’ model, with Israel ranking No. 1 in terms of the least number of diet-related deaths. France and Spain ranked second and third, respectively, according to the research. Afshin defined the Mediterranean diet as one with a high intake of fruits, vegetables, nuts and healthy oils, such as olive oil.

The United States ranked No. 43.

Uzbekistan, a former Soviet republic where refined carbohydrates such as bread and pasta are staples, scored the worst, with a death rate of 891 per a population of 100,000.

Burnt out people are everywhere

It’s important to recognize that balance and self-care are important. There’s nothing fancy about minimizing the effects of stress: daily physical activity, rest and sleep, real social connection with people you care about all go a long way to living a healthy life.

Jenny Rough, Washington Post writes:

Burnout is caused by chronic stress, not stressors, the Nagoskis say in their book. It’s important to differentiate the two. Stressors are external: to-do lists, financial problems or anxiety about the future. Stress, on the other hand, “is the neurological and physiological shift that happens in your body when you encounter [stressors],” the Nagoskis write.

To fix burnout, people need to address the stress itself. They must allow their body to complete its stress response cycle. Instead, people tend to focus on stressors. “They assume their stress will go away if they’re on top of things, if they’re accomplishing things and constantly checking things off their to-do list,” Emily Nagoski says.

© 2019 Living 2.0

Theme by Anders NorenUp ↑