How Sleep Deprivation Affects Your Health

 

How you wish to get enough sleep. Sleep is your miracle cure but you are not getting enough because of work and other things. You are not alone. Actually most Singaporeans do not get enough sleep despite the continuous reminder of health experts about getting at least eight hours of sleep at night. As a result, you go around eternally tired.

You already know that sleep is something needed to make you feel alert plus it helps prevent having eye bags. It is more than that. Sleep is vital in overall health and wellness and it is time that you get worried of the harmful effects of sleep deprivation. Experts from The Sleep Council said that most of us  get by on just 5 to 6 hours of sleep and that is not enough to perform our best.

In  fact, a separate study conducted by Harvard Medical School revealed that those who do not get enough are 15% more likely to die early than those who have good sleeping habits. It is time to be aware. Start with short term and long term effects of sleeplessness:

Short term sleeplessness

There are always two aspects in your health that can take a toll when it comes to sleeplessness namely physical and mental. Lack of sleep can affect your physical health like feeling fatigued or weak, getting dizzy and lacking energy to execute even basic tasks. Aside from that, you might notice you get sugar cravings and you feel hungrier. It is also easy to contract sickness like infections, colds and flu. If you are particular about your eyes and skin, it will surely look dull.

Lack of sleep can affect your mental health like mood swings and short temper. Not only that, you will find it hard to concentrate. You have to understand that this happens because the brain is left depleted and exhausted that it fails to even execute basic tasks efficiently.

Long term sleeplessness

You still have time to change your ways but if you still ignore it, sleep deprivation can be severe for your health. Lack of sleep can affect physical health because it will lead to weight gain – which is the root of other health conditions from obesity, diabetes to heart disease or worse, cancers. When you lose too much sleep, the body will overproduce cortisol (causing stress) and insulin (processes sugar). Both can store extra fat.

Lack of sleep can affect your mental health causing depression and anxiety. You will also feel paranoia and worse, you will have suicidal thoughts.

5 Tips to Get Over a Job Search Rejection

 

You’ve been sending and emailing your resumes to every hiring company that you see. Perhaps you’ve been called for some interviews. Still, you’ll realize at some point that you’ve been rejected on almost every job you applied for. Taking the challenges of a job search head on is never easy, but dealing with one or two job rejections should never reduce your morale. Here, we listed down some tricks that will surely help you bounce back from any job search rejection.

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  1. Accept the Reality

Life is not always a bed of roses, and you won’t always get what you want. So if you ever get rejected for a job, learn to accept it and move on. Perhaps you weren’t the best candidate for the position. Also, it can be easy to blame external factors in these situations, but avoid going with this approach at any cost. Doing so will only undermine your job hunting efforts, and surely, that’s something you would want to avoid.

  1. Ask for a Feedback

Although some employers wouldn’t share solid feedback, there’s no harm in asking them for a constructive feedback as to why didn’t get the job. Sure, you may not like what you’ll hear, but hearing what they have to say will definitely help you in your next job search, as well as in erasing your doubts about why you failed to land the job offer.

  1. Think About Your Strengths

When rejected, it’s quite easy to blame yourself and find faults in your personality or résumé. But instead of beating yourself up because you’ve already been rejected multiple times, try to focus on your strengths. Discover opportunities that you’re passionate about and that same passion will definitely show through in your next interviews.

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  1. Consult an Expert

One of the best ways to get over a job search rejection is to be proactive and discover the things that might be keeping you in the rejection pile. Have your résumé be critiqued a career coach or a trusted advisor; practice your interview skills with someone who can evaluate your presence and presentation. Doing these things will definitely help in correcting your faults, as well as in improving your assets.

  1. Keep a Positive Attitude

Regardless of how many job rejections you’ve been through, be sure to always keep a positive attitude. Turn these rejections into learning opportunities, and focus on reaching your ultimate goal. Trust us, a day will come when you’ll land a job that perfectly fits your abilities and skills.

Even if you’ve faced multiple rejections, remember that nothing about job hunt is wasted. You can use it all – both your rejections and successes – to build your experience and prepare you for the day when you finally land your dream job.

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Read This Before Buying Any Gym Supplements

 

Most newbie gym goers would typically ask if they need to take supplements for gym. If you’re merely aiming to join a fitness program, it is likely that you’ll not need to have a dietary supplement anymore. However, you have to make sure that you are taking a balanced dietary regimen so your body can take advantage of sufficient vitamins and minerals it needs.

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Additionally, if you desire to take your exercise program to an advanced level and intend to train to be a sports athlete or even a weight trainer, then you may need essential gym supplements. For example, you’ll need more substantial quantities of protein which your usual meal may not be able to give. Additionally, eating a lot of protein-packed daily meals might not often be feasible. In this regard, you’d gain from taking a gym supplement.

Before going ahead to buy your very first supplements for gym, take note that there are several considerations you need to make and first of which is your fitness goal. And that means you should identify your specific needs so that it would also be clear to you what you’d look out for in a supplement. If you’re enthusiastic about developing muscles then you will need a healthy protein supplement rich in content.

However, if your goal is to lose weight then you might be better consuming health supplements with low fat and also carbohydrate content. You will also need to understand the different types of supplements for gym. One type is the Whey Concentrate and that is the most typical. It is popular among gym buffs who want to gain muscles and also body weight for it offers carbohydrates and fats, other than protein, all in the form of lactose.

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On the other hand, there’s the Whey Protein that is also a popular choice of many due to the combined added benefits it gives. It can help enhance immunity, improve your circulatory system, and as well believed to help deal with the indications of aging. Another type is the Whey Isolate which allows you take in more necessary protein in every single consumption.

It separates fat and carbohydrates from protein that is also why it is usually more costly than the other kinds. Don’t forget to as well check out the price when making a decision which gym supplement to purchase. Not all health supplements are created equal and you could assume price ranges to vary as well. Consider your gains ultimately because you might be able to reduce expenses this way.

Even though an item may be costlier, in all probability it can be more beneficial than other sorts of brands in the market. Again, it comes down to your necessities. Regarding the time when you should be consuming the essential gym supplements, consider using them within around 30 minutes after your workout session because this is the time when your body need the nourishing substances the most. You might also wish to plan in advance how you’re likely to enjoy your supplements because there are several ways of preparing it.

You could combine it with dairy products, include in a recipe, or simply mix with water. It is your decision. But above all, when considering any supplements for gym, ensure that you have studied your choices and also your needs. That is definitely how you’d take full advantage of it and also your exercise program as well.

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Foods that Help You Battle Against Inflammation

 

There are foods with inflammation property. Inflammation can have long-term health concerns associated with it. It is therefore important that you control inflammation. You should know that if the inflammation is closely controlled, you will feel better and have more energy. It does not end there because controlling inflammation can make weight loss as well as the lessening of belly fat are easier to accomplish.

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To control inflammation, you have to choose the right food. Your meal plan is very important. When consumed on a regular basis, the less inflammation will happen. Here are foods that help you battle against belly fat:

  • Green tea: Green tea is the beverage that you should consider. This will surely shrink your waistline not to mention decrease the inflammation that you feel. Green teas have flavonoids which are famous for their natural anti-inflammatory property. In fact, there is a compound called EGCG that can decrease body fat.

 

  • Fruits and vegetables: In general, all fruits and vegetables can help you combat belly fat because of their high levels of fiber. Fiber can battle chronic inflammation. With this, it is important that you include enough amounts on a daily basis. Good examples include berries, apples, mushrooms, spinach, broccoli and pineapple.

 

  • Spices: Spices have strong inflammation reducing abilities so adding them on the meals often can make a difference at the end of the day. You have to know though that there are specific spices for greater effect. You should buy turmeric, garlic, chilli peppers, ginger and cinnamon.

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  • Water: It is important to stay hydrated at all times because it can help flushing inflammation toxins. You have to ensure that you drink at least sixty four ounces of water every day. If you are doing exercise, add another eight ounces every thirty minutes.

 

  • Omega-3 fatty acids: Omega-3 fatty acids has been connected with reduced inflammation. In a study, it was found out that diet with low omega-6 fatty acid but high in omega-3 fatty acids can decrease inflammation. Example of food with good omega-3 fatty acid contents include flaxseed, walnuts and salmons.

 

  • Whole grains: Whole grains are rich in B vitamin that can help decrease the body’s inflammatory hormone – homocystine.

These foods are readily available here in Singapore so there are no reasons not to consider it. It is important that you eat these foods as often as possible if you really want to reduce inflammation in your body. Others do not consider foods mentioned above but it can make a difference at the end of the day. For better meal plans, consult your dieticians or nutritionists.

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Fruits That Help Boost Your Immune System

 

The When you hear immune system, what comes to your mind first? Many people understand immune system as a protector against diseases. That is the essence of immune system. Viruses and parasitic worms for example are present but the immune system will release preventive measures so that the body can determine a healthy tissue from defective ones.

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The body only functions depending on how you feed and take care of it. There are many Singaporeans who are conscious about boosting their immune system while there are others that completely ignore it. Whatever you believe it, just remember that viruses and parasitic worms are present and it takes a good defence system to keep it away.

Start with changing your eating habits. You have to know that there are fruits famous for their immune boosting properties. Fruits have minerals, vitamins and phytochemical that can help prevent and battle diseases.   Here are some fruits that can help you boost immune system:

  • Berries: Berries that are known include cranberries, raspberries, blueberries, strawberries and cherries. These fruits are rich in phytochemicals. These fruits are filled with antioxidants which can be an outstanding source of minerals, vitamins and fibre. It can help reduce colds, strikes, osteoporosis and many more.

 

  • Lemons: If there is something that is more versatile, it is the lemon. Lemons are famous because of its ability to cleanse the body. Aside from that, lemons have this antiseptic and antifungal ability that can eliminate germs.

 

  • Limes: Like lemons, limes are also versatile. Limes are known for its hasty speed when it comes to your body’s healing. Limes trigger the while blood cell’s production that can gulp bacteria or even dying cells.

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  • Kiwi: Kiwi is commended for its vitamin C content. In fact, one kiwi has 120% of the recommended dose of an adult. It can also be a great source of fibre. You have to be careful though because some children reported allergic reactions to it.

 

  • Mango: Mango is filled with beta carotene – the ancestor of vitamin A. It also contains vitamin E that can defend cells from damage.

 

  • Pineapple: Pineapple has this protein enzyme called bromelain. Bromelain is important as it can reduce inflammation. Pineapple supports the reduction of injuries, inflammation, arthritis and sinusitis.

One final reminder though, though these fruits are healthy, make sure that you keep it low. Remember that too much of something is bad enough. The sugar found in your fruits – fructose, can cause surge insulin that can lead to blood sugar problems as well as heart disease, diabetes and obesity.

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Pontoon: Catering to Your Need for a Water Platform

 

A pontoon is a device used as a platform or attached to support functional surfaces that are intended to float above the water. Many people take advantage of them. A group of pontoons can make it easy for an individual to roam on the water’s surface without submerging into it. That’s why pontoons are best used as an added surface amenity for water parks, marine researchers, and fishing or aquatic-culture businesses. Aside from their functionality, these floaters bring several benefits for individuals who need such devices for their businesses, activities, and studies. Read further so that you will be aware of the advantages pontoons can give.

Pontoon Boats by Bennington 2016

Firstly, pontoon solutions are highly durable, especially when compared to the common stationaries that are used for water activities. Pontoons are made using materials that have high molecular density, making them more durable while floating. Although wood and cement are great materials to use for structures above water, they are prone to corrosion in the long run. But as for pontoons, they can withstand the environmental factors that compromise the strength of known construction materials for longer. Also, though steel is a widely known tough material for riverbank docks and bridges, it is not immune to oxidation or rusting, which a pontoon can withstand.

Secondly, these floaters provide mobility since they can be transferred from one body of water to another. Since they are made out of polyvinyl blocks and attached using a special joint lock, they can be disassembled for transportation and relocation. With that being said, these buoyant blocks are best for water events and activities that need packing up afterwards. Also, pontoon solutions follow a modular system, which allows them to be formed into various shapes and sizes to match the desired function. As a bonus, they can also come with handrails, docks and other functional features to suit the needs of the users.

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Lastly, pontoons are cost efficient. This is especially the case when you consider that these floaters are made out of highly durable materials, and maintenance and repairs are not regularly needed. Once a portion of the pontoon is damaged, you don’t need to replace the whole thing since the broken parts are detachable and easy to fill in with new pontoon blocks. This is unlike conventional water platforms. Take a wooden dock infested by termites as an example, once damaged; you need to overhaul them entirely, which can cost a lot for the labour and buying new materials.

All in all, there are many benefits associated with pontoons. Be it for recreation, business, industrial, or academic use, pontoons can definitely provide the functionality you need. When you consider their durability, mobility, and cost efficiency, surely they are the best pick for your next project. Never hesitate to try a pontoon system for your lakeside house, research study, or fish farm.

Pontoon Boats by Bennington 2016