The True Meaning Of Being A “Light Sleeper” + How To Fall Asleep At Night
When it comes to sleep, many people fall into two categories: light sleeper or heavy sleeper. If you sleep too little, you may feel frustrated about the number of times you wake up on any given night. We contacted experts to learn about the causes of light sleepers and how light sleepers stay asleep throughout the night.
What Is Light Sleeper?
According to Stacie Stephenson (DC, CNS), a chiropractor and functional medicine doctor, if someone wakes up easily during sleep, they may be “light sleepers”, especially for the environment. React to the noise in. “In contrast, a person who sleeps a lot at night is less likely to wake up or wake up due to noise,” she added.
For example, you may have some changes to this conversation before: one person (light sleeper) said, “Wow, the storm last night was too noisy-you woke me up!” Another person (sleeper) Says: “I slept deep.”
Now, as health and sleep psychologist Joshua Tal explained to mbg before, waking up in the middle of the night is not necessarily a bad thing. “You usually wake up between sleep stages, so you don’t really interrupt anything.” It is normal to wake up in the lighter sleep stages (stage 1 or 2), not in the deeper sleep stages.
What makes you sleep so lightly?
The jury still hasn’t determined the exact reason why some people tend to wake up more easily than others, but there are two theories.
“One of them is that, for whatever reason, some people spend more time in the deep sleep phase than in the light sleep phase,” Stevenson said, and these people may sleep deeper.
She suggested that another theory has to do with sleep spindles. “Sleep spindles are brain waves. In the second stage of non-rapid eye movement sleep, brain activity erupts, […] they seem to protect sleepers from waking up due to noise.”
In fact, studies have shown that people with more sleep spindles tend to sleep deeper, Stephenson pointed out, “and people with fewer sleep spindles are more likely to wake up.”
Light sleepers and hard sleepers.
Although we are not sure why some people sleep lightly and others sleep heavier, we do know that waking up is more difficult during deep sleep. In light sleep, people usually enter and exit naps easily.
The following is an update on these four sleep stages and what happens in each stage:
The first stage (light sleep): In this stage, you begin to wake up gradually, your heart rate slows down, and your body begins to relax.
Stage 2: Still considered to be light sleep, this stage is when your body begins to relax more and your brain’s sleep spindle starts to start.
The third stage (slow-wave sleep): from this stage to deep sleep. Your entire body (including your brain) enters rest mode, which makes waking up more difficult.
Stage 4 (REM sleep): This is the only stage of REM sleep, which is when you are dreaming. During REM sleep, heart rate, breathing rate, and blood pressure also beat.
If a person spends less time in deep sleep and more time in lighter sleep stages, they may wake up more.
As Stevenson pointed out, the cause may be mainly genetic. “Some people sleep very lightly throughout their lives, while others are always sleepy,” she said, adding, “Many studies have looked at genetic mutations that make people more likely to fall into a deep sleep or rapid eye movement sleep.”
Is light sleep dangerous?
Stevenson pointed out that lack of sleep is not necessarily a bad thing; you just want to pay more attention to your sleep hygiene to ensure that you get enough rest when you wake up occasionally.
“In order to be healthy, everyone needs seven to nine hours of good sleep most nights,” she said. “This is easy for some people and more challenging for others”. Unless you have a health problem or sleep disorder (we’ll talk about it later), you should be able to do this no matter how shallow or deep your sleep is.
How to sleep lightly at night:
1. Beautify your bedroom.
According to Stevenson, if you are born to sleep lightly, then you want to make sure your bedroom is completely quiet and dark, and keep it at a cool temperature around 65 degrees Fahrenheit (this is considered the most suitable temperature for sleeping) .
2. Try magnesium supplements. *
Taking sleep support + mbg and other relaxation supplements can not only help you fall asleep faster but also allow you to sleep longer, waking up like a good night’s sleep. * Take before going to bed, the leading magnesium mixture can improve the quality of sleep. *The supplement PharmaGABA® has been shown to improve sleep efficacy (the percentage of time a person actually spends in bed), making it particularly relevant to sleep. *
3. Give yourself more sleep time.
Stephenson said that if you wake up often, you may want to give yourself more time to lie in bed to make up for your waking time. “Sleep for a few more hours, because you can get less high-quality sleep time, get more sleep, so you have more time to wake up at night,” he suggested.
4. Regular bedtime.
Make sure that our body and mind are calm before going to bed, which is very helpful for a good night’s sleep, so it is very important to have a bedtime that can really help you relax.
Try relaxing rituals before going to bed to relieve stress: “Take a hot bath, read something relaxing, listen to soothing music, or try meditation before bed,” Stephenson suggested.
5. Do not eat or drink before going to bed.
Finally, if you tend to wake up frequently, avoid overeating within three hours before going to bed, Stephenson pointed out, and absolutely stop consuming caffeine and alcohol late at night.
Eating and drinking too late will cause your body to digest at night. Alcohol is known to disrupt deeper sleep. Even beverages such as water or tea should be drunk in small amounts before going to bed to avoid getting up and going to the bathroom.
When should I see a doctor because of light sleep?
According to Tal, who specializes in insomnia, if you wake up excessively (for example, about 5 or more times a night), this may be a sign of an underlying disease. The time to fall asleep again should not exceed 15 to 30 minutes. If any of these things happen to you, you will need to talk to a professional.
Stephenson agreed, that these could be signs of underlying medical problems. Such as sleep apnea, restless legs, or poor blood sugar control.
Does melatonin help?
Studies have shown that melatonin can improve sleep quality by increasing rapid eye movement sleep and sleep spindles, Stevenson pointed out, adding that “it may help light sleepers sleep healthier, or at least sleep better. Long.” However, this effect may vary from person to person.
As functional medicine doctor Frank Lippman explained to mbg before, melatonin helps regulate the rhythm of sleep, but if sleep is more problematic than sleep, magnesium may be a better choice. *
“Magnesium can also help relieve stress before going to bed, so it can naturally help people who sleep lightly are less likely to wake up from stress,” Stephenson added.
How do I know that I had a good night’s sleep?
You can usually measure the quality of your sleep based on how you feel in the morning. If you feel dizzy, tired, and drowsy when the alarm goes off, it does not mean you are sleeping well. However, if you wake up and are ready to go, that is a better sign.
Remember that depending on your age, the amount of sleep you need will vary.
How to share a bed with a lighter bed?
If you share a bed with someone who wakes up often, there are a few things you can do.
A more obvious option is to invest in a larger bed to make the twists and turns less obvious. In addition, try to respect your partner’s needs in a dark, quiet room. If it does, consider “sleep divorce”, even if there are only a few nights a week.
There is no doubt that sleep is an important part of our overall health and plays an important role in everything from immunity to memory. If you are worried that light sleep will affect your health, please consult a professional, but know that in most cases, it will not have a very negative effect on your sleep, and some measures can be taken to help you, sleep longer.
The Strange Reason For Cold Hands And Feet + What To Do
If your hands and feet are always cold, you may know how frustrating this feeling is. especially when gloves and socks do not provide enough comfort. However, it has been shown that there may be a treatment for cold limbs that do not include warm clothing; alternatively, you can regulate blood circulation by changing your breathing pattern.
If this sounds surprising, let breathing expert and best-selling author Patrick McKeon explain: In the mindbodygreen podcast, he delves into the science behind this phenomenon.
The Connection Between Breathing And Cold Limbs.
According to McCune, cold hands and feet are common in people who have difficulty breathing. When you breathe too hard or too fast, your blood vessels narrow. In contrast to slow nasal breathing, it releases nitric oxide, a molecule that plays a vital role in increasing blood circulation and delivering oxygen to cells The role of. When blood vessels constrict, “this causes a decrease in oxygen reaching the entire body,” McKeown said. Therefore, frozen fingers.
In addition, when you breathe excessively, you emit a lot of carbon dioxide-if you need biological regeneration, carbon dioxide is transferred from the blood to the lungs. But it also helps regulate the pH of the blood, so you don’t want it. do it. Get rid of too much into the blood.
The lack of carbon dioxide changes the so-called oxyhemoglobin dissociation curve. “When carbon dioxide is lost too much and the pH of the blood rises, hemoglobin, the main carrier of oxygen in the blood, will not easily release oxygen,” McKeown said. The lack of oxygen in the blood vessels can cause cold hands and feet.
what to do with your hands and feet?
Of course, breathing patterns are not the only cause of cold limbs. There are many reasons why fingers and toes look cold. For example, thyroid imbalance may be another cause, but focusing on breathing is a low-altitude experience. To this end, McKeown shared two ways to strengthen and warm-up breathing.
First, nasal breathing is essential: “When you inhale through your mouth, you usually breathe faster through your upper chest,” he said. Nasal breathing and nitric oxide help transport oxygen and nutrients to your cells. McKeown even achieved personal success with this simple change: “I realized it might overheat my hands,” he said.
Or, he pointed out, you can choose a specific breathing exercise. “Place one hand on your chest and the other above your belly button, and start to slowly slow your breathing,” he explained. Focus on the airflow into the nose and really gentle, slow, and relaxed exhalation. McKeown said that “feeling short of breath or wanting to breathe again” means that carbon dioxide in the blood increases, which can help your limbs feel warm.
Travel for soul
There are many possible explanations for cold hands and feet. It is important to talk to your doctor to understand the core of your specific experience. But one possible cause may lie in the way you breathe. Consider trying the McKeown exercises above. If you are looking for more general breathing exercises, check out these ideas here and here.
Self-Help Skills To Fight Fatigue/ Tired All The Time
Are you feeling tired all the time? Many cases of tiredness are due to stress, not enough sleep, poor diet and other lifestyle factors. Try these self-help tips to restore your energy levels.
If you feel you’re suffering from fatigue, which is overwhelming tiredness that isn’t relieved by rest and sleep, you may have an underlying medical condition. Consult a GP for advice.
Eat often to beat tiredness
Moreover, a good way to keep up your energy throughout the day is to eat regular meals and healthy snacks every 3 to 4 hours, rather than a large meal less often.
You might feel that exercise is the last thing on your mind. But, in fact, regular exercise will make you feel less tired in the long run, so you’ll have more energy.
Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity.
Start with a small amount of exercise. Build it up gradually over weeks and months until you reach the recommended goal of 2.5 hours of moderate-intensity aerobic exercise, such as cycling or fast walking, every week.
Lose weight to gain energy
If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and you’ll feel much more energetic.
Apart from eating healthily, the best way to lose weight and keep it off is to be more active and do more exercise.
Sleep Well If you Are Feeling Tired All Day
Many people don’t get the sleep they need to stay alert through the day.
The Royal College of Psychiatrists advises:
Going to bed and getting up in the morning at the same time every day
Avoiding naps in the day
Taking time to relax before you go to bed
Reduce stress to boost energy
Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be:
Working out at the gym
Yoga or tai chi
Listening to music or reading
Spending time with friends
Whatever relaxes you will improve your energy.
Feeling Tired: Talking therapy beats fatigue
In addition, there’s some evidence that talking therapies such as counseling or cognitive-behavioral therapy (CBT) might help to fight fatigue or tiredness caused by stress, anxiety, or low mood.
Cut out caffeine
However, the Royal College of Psychiatrists recommends that anyone feeling tired should cut out caffeine. It says the best way to do this is to gradually stop having all caffeine drinks over a 3-week period.
Caffeine is found in:
Some painkillers and herbal remedies
Try to stay off caffeine completely for a month to see if you feel less tired without it.
Furthermore, you may find that not consuming caffeine gives you headaches. If this happens, cut down more slowly on the amount of caffeine that you drink.
Drink less alcohol
Although a couple of glasses of wine in the evening can help you fall asleep, you sleep less deeply after drinking alcohol. The next day you’ll be tired, even if you sleep a full 8 hours.
Cut down on alcohol before bedtime. You’ll get a better night’s rest and have more energy.
Additionally, the NHS recommends that men and women should not regularly drink more than 14 units a week, which is equivalent to 6 pints of average strength beer or 10 small glasses of low strength wine.
Try to have several alcohol-free days each week.
Drink more water for better energy
Lastly, sometimes you feel tired simply because you’re mildly dehydrated. A glass of water will do the trick, especially after exercise.
4 Ways To Support Your Partner Struggling With Mental Health, From A Therapist
What are all the things you considered before going on your first date with your partner? Appearance? Job title? Sense of humor? More than likely, mental health and wellness did not cross your mind.
But according to a 2019 study by the National Alliance on Mental Illness, one in five adults had experienced difficulty with their mental health and wellness. so it’s likely that a prospective partner, or someone you’re already in a relationship with, will or has experienced struggles with their mental health.
I’ve often had couples come in for therapy expressing concern and seeking guidance on how to support their partner on their mental health journey. Some of the most common things they have sought guidance on have been:
Asking how they can help—and whether or not their questions would be interpreted as nagging or micromanaging
Asking questions about what it is like to struggle with mental health wellness, navigating the potential of making their partner feel judged and uncomfortable
Not knowing what to do or where to start, feeling helpless and defeated.
Feeling incapable and unprepared—aka, dealing with the mental load needed to continuously provide emotional support
If you feel stuck navigating your safe space with your partner. Now that you’ve become aware of their mental health struggles, know that there are definitely ways you can help. Below are a few things you can do. Be mindful that you cannot mess it up or make it worse—you are working on being present, and that matters!
1. Don’t be afraid to initiate conversations about their mental health.
Struggling with mental health and wellness can be an isolating experience. As our mental health is not visible, and invisible illnesses often can feel disregarded and difficult to address. Oftentimes the individual struggling with it feels like it is a burden. And will hesitate to share how they are truly feeling for fear of feeling like they are an inconvenience and the bearer of doom and gloom.
I recommend speaking with your partner to see if creating a check-in system can work for you both. You want to be able to communicate a feeling of safety with your actions and words. For instance:
Create a code word or sign that can be used by your partner if they need help and are unable to fully communicate what’s wrong.
Have weekly uninterrupted check-ins that afford you both space to speak about what went well in the week, what you would like to see more of, and areas of opportunity for the following week.
2. Listen first.
If you or your partner decide to initiate a conversation regarding their mental health, listen intently without interruption in order to take in their experience. It may seem elementary, but active listening with your eyes and ears will communicate to your partner that you respect their willingness to let you in and that what they are saying matters.
Many times, a partner will make the decision to interrupt their partner in order to provide solutions, even when their partner never communicated that’s what they were needing. Listen to what your partner needs versus imposing what you believe they need.
Interrupting your partner conveys:
That you are the expert of their life, and you know what’s best for them.
That what they are saying isn’t valued as much as your opinion.
Listening without interrupting communicates:
They are seen, heard, and their experience matters.
You are committed to understanding them.
3. Be supportive of treatment.
It can tough holding space for your partner with no formal training. (Heck, even with formal training, it is hard in your personal life!). Furthermore, the best advice I can give you is to seek out services for yourself with a mental health professional. As some of the things that may come up for you may your own stuff. Dating someone with depression comes with its own share of difficulties, including for the partner without depression.
Plus, seeing you seek treatment will model the behavior for your partner who may have been convinced that only “crazy people” go to therapy. While mental wellness has been at the forefront of the conversation. This past year due to COVID and pop culture normalizing seeking treatment in rap songs, TV shows, and social media. Above all, there is still a stigma with caring for and addressing issues in our mental health, especially when it comes to treatment. Your partner may still experience hesitation about seeking treatment such as therapy or medication management. Support them in your words and actions, and they, too, will be the benefactor of autonomous decision-making for one’s overall mental health and wellness.
If it feels appropriate, ask your partner how you can help. Deferring to them allows them to dictate what help and support look like for them. Instead of you operating on assumption and possibly overstepping their boundaries. However, if they are amenable to it, helping them compile a list of mental health providers. Or support groups are a collaborative way to support your partner in what can be an overwhelming season.
4. Respect their right to make their own decisions.
Additionally, struggling with mental health and wellness does not automatically render someone incapable of living a full and autonomous life. As a partner, it is crucial to empower your partner to make informed decisions that they believe are best for them. Your support can be the difference between them feeling like they are in a relationship with a parent versus a partner.
Furthermore, supporting your partner’s right to make their own decision can also mean walking with them through the outcomes of that decision. Even if you did not agree with the decision that was made. Not isolating them will require you to recognize and honor the extent and limits of your control.
While respecting the right to make their own decisions can be challenging. This reinforces to your partner that their struggles do not define them or take away from their voice in your relationship. Lastly, you are still equal partners.
Eat Eggs: Ways Eating Eggs Can Help You Lose Weight, Say Dietitians
Eat eggs and lose weight is becoming a new thing. Experts share why eggs should be a part of your weight loss meal plan.
As far as weight loss foods go, eggs are one of the best choices you can make. Of course, the most effective way to shed pounds in a healthy way is simply to cut down on the number of calories you’re taking in per day, burn more calories through exercise, or ideally. Do a combination of both. But here’s the thing: eggs can help in this regard because they’re ultra-satiating which means after you eat them, you’ll be less likely to overdo it on the snacking between meals (thus helping you to save calories).
Eggs are incredibly versatile you can enjoy them at any time of day and in a wide variety of dishes. They also pack a big nutritional bang. In fact, they contain a number of essential nutrients, some of which also play a role in your metabolism. Read on to find out the ways dietitians say eggs can help you lose weight. And don’t miss the 20 Reasons Eggs Could Be Your Secret Weight Loss Weapon.
A 2010 study compared the calorie consumption of men who ate an egg-based breakfast to those who ate a bagel and cream cheese breakfast. Remarkably, the egg group consumed a whopping 400 fewer calories in the 24-hour period following breakfast than the bagel group did. Blood tests showed that ghrelin, the hormone that stimulates hunger, was significantly higher after the bagel breakfast.
“Protein positively affects satiety hormones like cholecystokinin, which helps to inhibit gastric emptying thereby keeping us fuller for longer),” says Arika Hoscheit, a clinical registered dietitian with Paloma Health. “Proteins also take longer to digest than carbohydrates because they’re relatively large molecules, which take quite a bit of work to break down into amino acids. High protein foods like eggs help you to feel satisfied for longer periods, making you less likely to reach for unnecessary calories.”
Better yet, Hoscheit says high-protein foods can actually help you torch more calories by stoking your metabolism.
“The thermic effect of food refers to the number of calories needed to digest, transport, absorb, and store it,” she explains. “Protein has the highest thermic effect when compared with carbohydrates and fats. Specifically, the metabolic processes involving proteins require about 20-30% of ingested calories to complete, meaning that eating high protein foods like eggs gives you a good boost in burning more calories and reaching your weight loss goals.”
“Unlike many traditional breakfast foods like cereal and toast, eggs are rich in protein and free of carbs, which can help promote satiety without spiking insulin levels,” says Diana Gariglio-Clelland, a certified diabetes educator and registered dietitian with Next Luxury. “Carb-based breakfasts like cereals and bread products stimulate the release of insulin from rising blood sugars. Higher levels of insulin can thwart weight loss efforts and lead to more fat storage.”
One 2008 study compared an egg-based breakfast with a bagel-based breakfast and found that eating eggs promoted 65% greater weight loss compared to the carb-heavy alternative.
They’re low in calories.
According to Hoscheit, another reason why eggs are a good choice for weight loss is that they’re relatively low in calories: a large egg only has about 76 calories. That means at breakfast time, you could have two poached eggs and a piece of sprouted whole-grain toast for only 232 calories. Which is less than some energy bars (which, it’s also worth mentioning, are typically loaded with sugar and won’t keep you satiated for nearly as long).
They contain some powerful vitamins.
“Eggs are a good source of vitamin D, a fat-soluble vitamin which seems to play a role in weight loss,” says Gariglio-Clelland.
In a 2019 meta-analysis, vitamin D supplementation was found to reduce both BMI and waist circumference in overweight test subjects.
Eggs are also an excellent source of vitamin B12, with .89 micrograms—37% of your DV—in just one.
“Low levels of vitamin B12 are associated with overweight and obesity. Whereas vitamin B12 is negatively correlated with body mass index (BMI), meaning higher levels of B12 equates to a lower BMI,” adds Gariglio-Clelland.
Jaramillo notes that eggs are also high in iron, which helps to keep your energy up throughout the day. And if you work out, consider this: 2019 research published in the Journal of Nutrition discovered that iron supplementation improves endurance performance. In other words, the iron that eggs contain could actually fuel you through that grueling run or spin session, thus helping you to burn off more calories.
They can help to balance your blood sugar.
“Eggs can help balance your blood sugar and insulin levels without negatively impacting your blood cholesterol levels,” says Hoscheit.
A 2019 study revealed that eating a low-carb and high-fat meal first thing in the morning (like an omelet) can help you to prevent large blood sugar spikes. Which are super common after a high-carb breakfast (like a muffin, or cereal with fruit). Eating this type of breakfast can also improve your glycemic control throughout the day, which is especially important for those with diabetes.
“Keeping your blood sugar levels steady means your energy levels stay stable, and you’re less likely to reach for a mid-afternoon sugary snack to get you through the day,” adds Hoscheit. “Being less dependent on empty calories for energy means fewer calories taken in overall and, hopefully, weight loss.”
Anxiety and panic can cause numbness and tingling. When a person is concerned about their health, these symptoms may exacerbate their anxiety.
When a physical problem arises from a psychological problem, the doctor will attribute the symptoms to the psychology. Usually, mental numbness is not serious and can usually be improved by anxiety treatment.
In this article, we explain how anxiety and panic attacks can cause numbness. We will also discuss some other common symptoms of anxiety and when to contact a doctor.
Does anxiety cause numbness?
People with anxiety disorders experience physical symptoms as well as emotional and psychological symptoms. Numbness and tingling are the most common complaints.
Although people with this type of numbness usually notice it on their hands or feet, it can happen anywhere in the body.
In some anxiety patients, numbness triggers a fierce cycle of numbness and anxiety. This happens when a person notices numbness, results in a panic attack, and then feels more anxious and numb.
Some people also notice other symptoms, such as increased heart rhythm, which may increase anxiety and numbness.
How does anxiety cause numbness?
Anxiety can cause numbness in many ways.
In moments of panic, blood vessels constrict, leading to an increase in heart rate and blood pressure. This will reduce blood flow to different parts of the body, especially the hands and feet, which may cause tingling, numbness or chills.
Feeling anxious can also change behaviour. A person may tighten their muscles unknowingly, which may cause abnormal muscle sensations or numbness.
Some people respond to strong fears by “freezing.” This may make their body uncomfortable, such as sitting on their feet or tying their legs tightly. This may cause numbness and tingling.
In addition, people who self-treat for anxiety disorders may feel numb due to drug or alcohol abuse. When a person feels “high”, certain medications may cause temporary numbness.
In addition, excessive drinking can lead to alcoholism, which occurs when alcohol damages the peripheral nerves. In turn, this can cause numbness and tingling, even if the person is not anxious.
Some evidence suggests that, in rare cases, certain anti-anxiety drugs may also cause numbness. A 2004 study detailed the situation of patients with narcolepsy who were taking selective serotonin reuptake inhibitors (SSRIs) antidepressants and some for anxiety disorders.
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Treat numbness caused by anxiety
The numbness caused by anxiety is caused by the anxiety itself. Therefore, the root cause of anxiety must be addressed, not the symptoms.
Self-care strategies, such as exercise or minimizing stress exposure
Perform grounding or breathing exercises to help people regain a sense of control
Support from family and friends
Education about anxiety, including how to cause numbness
It is important to note that people with anxiety disorders may also have other conditions that cause numbness or tingling. Therefore, if anxiety improves and numbness does not appear, or if numbness persists, you should seek medical care for numbness as another matter.
Some other possible causes of numbness include:
Nerve damage caused by injuries or diseases such as diabetes
Spinal cord or head injury
Carpal tunnel syndrome
Certain drugs, such as chemotherapeutics
When to call the doctor?
Unless the person has other symptoms (such as chest pain) that does not improve after anxiety subsides, numbness is not a medical emergency.
Similarly, anxiety can be seen as an emergency, but panic usually disappears on its own. Although chronic anxiety disorder can have a negative impact on people’s health and quality of life, panic disorder itself is not fatal.
However, you should contact your doctor in the following cases:
Their anxiety has improved, but the numbness has not
Anxiety can interfere with their daily life or relationships
Numbness after injury, persists or seems to get worse
Home therapy doesn’t work
Anxiety medication does not work or stops working
People experience anxiety or numbness after they start taking new medicines
Other symptoms of anxiety.
Numbness is not the only manifestation of anxiety. Other symptoms include:
Fast heartbeat or feeling of the heart beating
Pain or tension
Inability to concentrate
Concentrate on death or other potentially frightening concepts
Hard to fall asleep
The specific anxiety pattern a person experiences usually depends on the diagnosis.
For example, people with a generalized anxiety disorder may feel anxious or have physical symptoms. People with panic disorder may suddenly experience severe physical anxiety to the point that they are dying.
On the other hand, people with PTSD may have memories, nightmares or memories.
Numbness is a common symptom of anxiety. The person experiencing it does not necessarily indicate the underlying situation.
First and foremost is the processed foods that often contain unhealthy fats, sugars and additives that can improve taste, texture and shelf life. These may weaken the immune system.
Some processed foods include:
Cakes and biscuits
A 2017 study found that eating foods containing additives may increase the risk of several immune diseases. The study examined additives such as sucralose, aspartame, carboxymethyl cellulose, polysorbate 80, sodium, and carrageenan.
Researchers pointed out that people whose diet contains food additives are more likely to develop obesity, immune inflammation and insulin resistance.
Eating sugar and fat in processed foods can also lead to the consumption of excessive calories, which may increase a person’s risk of obesity.
When a person is obese, this can cause inflammation. This inflammation can lead to insulin resistance, liver cirrhosis, liver failure, and immune system imbalance.
secondly, eating high-sugar foods may weaken the immune system.
Some foods high in sugar include:
Canned food, jams and sweets
Cookies and biscuits
Flavored milk and sweet dairy products
Sugary breakfast cereals
Sugary drinks such as soda
People who follow a high-sugar diet are more likely to develop many chronic diseases, including coronary heart disease and diabetes.
Similarly, eating a high-sugar diet may reduce the effectiveness of the immune system in fighting disease. It may do this by reducing the effectiveness of white blood cells and possibly by increasing inflammatory markers in the blood.
Then we have, processed foods and refined carbohydrates (such as white flour and refined sugar) are associated with increased inflammation and oxidative stress, which may affect the immune system.
Some foods containing refined carbohydrates include:
Foods for a healthy immune system
A nutritious diet can help promote middle weight, which is important for immune system function.
Furthermore, foods such as fruits and vegetables contain the best nutrients the body needs, such as vitamins, minerals and protective plant compounds, which help prevent cell damage.
Most importantly, Vitamin C is a powerful antioxidant. Antioxidants can protect important molecules in the human body (such as proteins and carbohydrates) from environmental and biological damage.
Vitamin C also helps to enhance metabolic energy and hormonal regulation. The production of collagen is also necessary.
According to the same study in 2017, the goal for most people should be 100-200 mg of vitamin C per day.
Zinc-containing food for strong Immune
Zinc is an essential mineral and important for maintaining a healthy immune system.
The recommended daily zinc intake is 2 mg to 11 mg, depending on a person’s age and gender. When a woman becomes pregnant, she needs 11-13 mg.
Some dietary sources of zinc include:
Cruciferous vegetables, especially broccoli and broccoli sprouts, are a good source of sulforaphane and may help boost the immune system.
A 2016 study reported that sulforaphane has antioxidant, anti-inflammatory and anti-cancer properties.
Sulforaphane helps prevent activation of the body’s natural inflammatory process that can lead to inflammation.
A 2018 study investigated the effect of sulforaphane on colon cancer cells. Additionally, studies have found that sulforaphane can prevent inflammation of immune cells, which researchers believe may help prevent the development of cancer.
There is evidence that eating garlic may be beneficial to the immune system.
An article published in 2015 pointed out that garlic can help prevent cardiovascular disease by reducing blood vessel inflammation.
In addition, garlic can reduce inflammation in obese people, these people usually suffer from chronic, mild inflammation, which may lead to other health conditions.
Furthermore, the anti-inflammatory effects of garlic can also help relieve the symptoms of irritable bowel syndrome.
Ginger for strong immune
For hundreds of years, people have been using ginger to improve the flavour of food. Recently, researchers have been studying the effects of ginger on the immune system.
An analysis of high-quality studies in 2020 found that taking ginger supplements (such as ginger powder) has anti-inflammatory effects on arthritis. Eating ginger can reduce inflammation in patients with osteoporosis and rheumatoid arthritis.
The analysis also found that taking ginger supplements can help reduce the weight of obese people.
Moreover, this may mean that ginger also indirectly improves the health of the immune system, because obesity is related to chronic inflammation.
It is not difficult to reduce belly fat overnight-this is the easy way to reduce belly fat
Tired of waiting for extra weight loss? Do you want to know how to lose belly fat overnight? Then listen! Believe it or not, there are faster ways to lose weight.
No one here is ashamed. If you are proud of your appearance, then this article is not for you. However, if your waistline is struggling, you might ask yourself a question: “How long does it take to lose belly fat?” I can tell you how to eliminate it quickly, just like overnight.
Have you ever wondered: Why is my belly so big?
Want to know why excess weight always accumulates around the waist? Well, there are several reasons that can cause this to happen. One of the reasons is that we are getting old and are more likely to accumulate “intestinal fat”. Many people call it terms such as “muffins”, “jelly rolls” or “drapes”. It is very different from “beer belly”. Now, finding answers to questions such as why my belly is so big can help us understand our bodies better. Once we understand the problem, it is easier to find a really useful solution.
Now, the explanation based on the above reasons is that as we age, even if we exercise, our metabolism will slow down. It sounds unfair, but this is how the human body ages. When our metabolism slows down, we find ourselves looking for more exercise to reduce the intestines.
In addition, if you eat a lot and exercise too little, you will gain weight. As mentioned earlier, this weight tends to appear at the waist circumference. For women, it gathers in this area because the female body is designed to have children. Therefore, it is an additional protective layer. In fact, women’s bodies usually contain more fatty tissue than men.
Learn about the different types of belly fat
Some people may not know this, but there are different types of belly fat. The reason for this difference is actually how excess fat tissue accumulates. We must consider different solutions based on the type of excess intestines we have. So here are some examples of different types of waist fat.
Bad belly habits
This type of belly fat is self-evident. If you do not eat the right foods and indulge in the wrong foods, then you will develop this type of belly enlargement. Some of the wrong foods and beverages for over-eating are alcohol, soda, starchy foods, and foods with high sugar content. On the contrary, eating foods with more fiber and drinking plenty of water can prevent bloating. Fiber and water are essential for a healthy intestine, and this is mainly due to the vitality of fiber. This helps relieve constipation and bloating, and helps reduce weight.
How long does it take to reduce belly fat? Well, there is pressure in the abdomen and it may take longer. The reason why a stressed abdomen is one of the most difficult to lose is because of how it is obtained. Stress is caused by anxiety, a sedentary lifestyle, and lack of sleep, insufficient food, and excessive caffeine intake.
Abdominal pressure may mean that you are experiencing symptoms of irritable bowel syndrome. As the chemical cortisol increases, you will also accumulate belly fat. When we feel stressed, it is a hormone released by our body. Of course, normal cortisol levels are now vital to the functioning of the body. However, cortisol works by increasing blood sugar levels, which affects the efficiency of insulin (the hormone that controls blood sugar). Therefore, the more cortisol that is formed, the greater the risk of weight gain and diabetes.
The flatulence is very tight, and there is often a feeling of fullness and pain. If you have this type of intestines, you might ask yourself why my belly is swollen. There are many causes of flatulence, from underlying health problems to bad habits.
For example, you may have poor hand washing habits, food allergies, stagnant water, or an imbalance of intestinal bacteria. You won’t know all about it until you go to the doctor. However, you can try to manage some things, such as controlling your diet. Foods that contain a lot of sugar and salt, soft drinks, and insufficient fiber can cause flatulence. In addition, you may not tolerate lactose, so please limit your intake of dairy products for a period of time to see if the bloating disappears.
How do I get rid of fat in the belly (belly)?
This is some good news. The loss of abdominal fat is usually easier than knowing how to reduce abdominal fat loss. This is because the upper layer of fat is not found around the intestines. If you are active, the fat in your belly should melt quickly. If you are not active, you can try using plastic wrap technology on lower belly fat. It works the same way.
Tips on how to lose belly fat overnight
How long does it take to lose belly fat, right? We want to know how to reduce belly fat overnight, especially how to reduce lower belly fat
Tips on how to lose belly fat overnight
How long does it take to lose belly fat, right? We want to know how to lose belly fat overnight, especially how to reduce belly fat. Yes, we can exercise, stop stress or even eat less. But these things take time. For some people, time is of the essence. Therefore, I am here to tell you how to lose that nasty “muffin” during sleep.
Although this is not a permanent solution, it will exhaust you the next day. If you have a special occasion or date with a new friend, you may lose your bowels overnight and stay in top condition. All you need is cling film, with Bio Dyne’s Preparation H (the product type that contains Bio Dyne is not sold in the United States, but you can order it online) and sweat band.
Use Bio Dyne to rub H lotion on the area you want to reduce. Wrap the abdomen with plastic wrap, at least four or five layers, and then tie the sweat belt around the waist. While sleeping, Bio Dyne of Preparation H draws liquid from the target area. This liquid comes from melted fatty tissue. In the morning, you will notice the difference and the waist will become narrower.
Take a hot bath to eliminate belly fat overnight
Bathe in hot water to eliminate belly fat
Let’s learn another method of how to reduce belly fat overnight. Although this may not produce huge results, it does work. If you take a hot bath before going to bed, the heat of the water will lower the level of cortisol in the body. What is your evaluation of cortisol? Yes, this will exacerbate tensions! Stress, in turn, can cause fat accumulation in the waist.
Bedtime drinks: an effective way to reduce belly fat at night
You can drink two types of beverages before going to bed to help you reduce belly fat overnight. Although fat loss may not be so great after one night, continuous use of these natural solutions will produce amazing results. In fact, you can overcome how to reduce fat in the lower abdomen.
Cucumber drink can quickly lose weight
This is one of the best drinks for weight loss at night, and the effect is amazing.
One tablespoon of ginger
A cup of water
1 tablespoon of aloe vera juice
First, you need to peel the cucumber and slice it into thin slices. Add cucumber slices, lemon zest, ginger, aloe vera juice and parsley in a blender. Mix it completely for about 2 minutes and voila! You have drunk a cucumber drink.
Drink apple cider vinegar
Apple juice drink for weight loss
1 tablespoon of apple cider vinegar
100ml lemon juice
First crush the mint, then add sugar, apple cider vinegar and honey to the mixture. Add the mixture to a hand blender of water and lemon juice. Mix all the ingredients together and add ice cubes to serve.
Cinnamon and grapefruit drinks
100ml grapefruit juice
250ml of soda water
1 cinnamon stick
Crush the cinnamon powder into a powder, then add it to a saucepan of 50 ml of water and sugar. Cook on low heat until the sugar dissolves into a syrup. Cool the drink. After cooling, mix the syrup with grapefruit juice, water and mint. Add ice.
For best results, drink at least one drink every night. This is a great way to reduce belly fat overnight.
Add high-fiber foods to your daily diet
If you eat high-fiber foods, you will feel full for several hours. This is because fiber always reduces the absorption of fat from foods in the digestive system. It combines with the bile acids in the small intestine and hinders their work in digesting dietary fats. The fiber in food also combines sugar and other carbohydrates. This delays the absorption of these substances into the blood. Therefore, it can be said that high-fiber foods help reduce the excess fat that accumulates around the abdomen. Therefore, you must add high-fiber foods to your daily diet. Specifically, if you focus on how to reduce lower belly fat.
Add more protein to your diet to reduce belly fat overnight
Protein can often fight stubborn belly fat well. If you eat more protein in your daily diet, you do not need to eat other foods, because protein can keep you full for hours. If you add eggs, cheese, lean meat and yogurt to your diet, the excess belly fat will decrease at a faster rate. Therefore, protein intake must be increased in various forms.
Say “no” to sugar: this is really a way to lose belly fat overnight
Processed sugar has always been one of the most serious causes of weight gain and fat gain. Although white sugar contains only simple carbohydrates, such as glucose and fructose, when consumed in excess and stored in adipose tissue, it becomes glycogen. Sugar is the main cause of visceral fat, so you must work hard in your daily diet. Instead, you should eat foods and fruits that contain natural sugars.
Try to drink more hot water
Do not keep it dry. Instead, you should try to drink more and more water, especially hot water. Water is a universal solvent and the most important regulator for the human body. It can help you eliminate toxins and wastes in your body, increase your metabolism, and stay energetic at all times. Drinking hot water can bring faster and better results. This is why medicine places such emphasis on drinking at least eight glasses (64 ounces) of water a day. You should use it correctly from today.
Increase body movement
If so, you must change your sedentary lifestyle. When performing daily tasks, keep your body in motion most of the time. Walk to your office and use stairs instead of elevators to go up and down the stairs. It is best to do some different exercises, such as yoga, gymnastics, etc. The reason is that fast exercise will increase the body’s metabolism. Increased metabolism means that more fat is burned for extra energy. Similarly, exercises like aerobic exercise can greatly increase the number of calories you burn and can reduce lean body mass.
Sleep more refreshed and discover how to lose belly fat overnight
If you lower the thermostat in the bedroom, you may lose belly fat overnight. Don’t be kidding, you really can. You seem to burn more calories at lower temperatures, and if you sleep in a cool environment, you burn 8 hours of calories. If you sleep without clothes, you may get better results. The reason is your body’s thermoregulation system. When we sleep in a cool environment, our body must increase the rate of metabolism to generate enough heat to keep us warm. Likewise, a higher metabolism means you burn more calories.
Remove electronics from the bedroom
As you can see, smartphones and tablets emit blue light (LED). This light interrupts the production of melatonin. The less melatonin, the slower the metabolism. Exposure to this light can also cause insulin resistance and increase hunger.
This is why we usually want to finish our last snack before going to bed and after scrolling down on social media. If we want to stop all these operations, we will take the equipment out of the room and we will wake up a bit the next morning.
How to reduce belly fat without exercising all night?
If you are concerned about maintaining belly fat without excessive exercise, then there is a good way. Drinking plenty of water can nourish the muscles. When you nourish your muscles, your metabolism will increase. Therefore, even if you spend a day chatting with friends and drink a lot of water, you are losing weight.
If you want to know how to reduce belly fat overnight, please reduce alcohol and soda. If you are not exercising, avoiding alcohol can kill you. This is because alcohol can cause bloating and swelling around the waist. Soft drinks contain acid and sugar, so avoiding these drinks can also help reduce weight.
Here is another tip: try to be happy. Did you know that laughter can help you lose weight and stay in shape? That’s it. When you laugh, you use more muscles than you think. So, play with your friends and try to get rid of this stressful situation.
How do I get rid of fat in the belly?
This is good news on this subject. The loss of fat in the belly is usually easier than the loss of fat in the lower abdomen. This is because there is no upper fat around the intestines. If you are very active, belly fat should disappear quickly. If you are not active, you can try the cling film technique for lower belly fat. It works the same way.
How to reduce belly fat by different types of exercise
Maintain the elasticity of the figure
If you really want to speed up the weight loss process, please add at least one of the following exercise methods to your daily work. There are many ways to reduce belly fat, and they all work well when done correctly. Here we list some of them:
Abdominal exercise is a very effective way to burn waist fat. You can do abdominal exercises by lying directly on the exercise mat and placing your hands behind your head. Squatting raised his head and knees, trying to let them meet. Repeat 15 times for 3 groups, with an interval of 1-2 minutes between each group.
Leg elevation is a good method of abdominal exercise to ensure that the waist fat is burned quickly. You can lay flat on the floor with your palms under your hips to lift your legs to support your legs. Then, with your knees fixed, lift your legs straight up so that a 90-degree angle is formed between your legs and your stomach.
Push-ups are one of the most amazing exercises for all parts of the body (especially the stomach). Push-ups are easy to do, and you can gradually improve your performance through daily exercise. To perform push-ups, place yourself in a plank position, and from there, separate your legs from each other and keep your feet resting on your toes. Remember to keep your back as straight as possible and don’t relax. Bend your elbow, then straighten it again, pressing your body down on the floor. Try to make as many iterations as possible.
Planks help strengthen core muscles and burn belly fat significantly. To make a plank, you have to get on all fours. Place your hands directly under your shoulders and straighten your elbows to lock them. Put your feet together on your toes and extend your knees. Maintain this position for at least 30 seconds. Repeat 3 times. Remember to breathe regularly and correctly during exercise, and don’t hold your breath.
Russian bread rolls are a great way to reduce belly weight. To make a Russian Rolls Royce, stand upright on the floor, with your feet suspended and your knees slightly bent. Hold the exercise ball near your chest, tilt it back slightly, and then straighten your right side. Wait, then turn left, keeping your back straight. Perform 3 sets of 15 repetitions.
This is an easy way to reduce belly fat
Fat in the lower abdomen is harder than fat in the belly. The fat accumulation rate in the lower abdomen is higher than that in the belly. There are many factors that cause this condition, but it mainly depends on your diet, genetics and lifestyle factors. Relatively speaking, it is easier to get rid of fat in the belly. However, once you learn to get rid of fat in the lower abdomen, it is not that difficult.
Burn extra calories
When you eat more calories than burn, excess fat will accumulate. Reduce your calorie intake by 500 calories than your daily intake, which is a good way to reduce belly fat. You cannot lose 30 pounds in 30 days, but if you keep this calorie deficit, you can lose 1 pound of fat every week.
Yoga is very beneficial to your daily life. Through him, you can find peace and balance. However, this is not all that yoga can do. You can even do yoga to melt belly fat and restore your body shape. Yogasana Belly Fat is specially formulated to affect your core muscles and make them work properly.
You must be wondering how to reduce the fat in the lower abdomen through yoga during very slow isometric exercises? Well, yoga may seem slow, but it is very strong for muscles and can increase the speed of metabolism. Yes, compared with other methods, yoga can take more time to reduce belly fat. But remember, you don’t become flat overnight, so don’t doubt how to eliminate belly fat in 3 days or less. It will take time, but it will be worth it in the end.
Control food intake
The best way to eliminate the problem is to behead the snake. This means controlling the root cause of the problem. We know that the excess fat accumulated in the waist comes from the food we eat. Therefore, it is best to eat healthy foods with less saturated fat. This way, you don’t have to research how to reduce belly fat in the two weeks before your best friend gets married. Balance is the key to nutrition, and you should always consume only what you can burn.
Stay stressed and don’t disturb your daily cycle
There are other factors that contribute to weight gain, the most important of which are stress and sleep. Stress in the form of anxiety and stress can cause stomach acid and flat abdomen overnight. This is due to the cortisol hormone we mentioned earlier in this article. If you are feeling stressed, try some stress management techniques. Abnormal sleep patterns can also cause stress and weight gain. Therefore, please try to control the natural daily cycle and get a proper night’s sleep. Now you know how to reduce fat in the lower abdomen, so please make the most of this knowledge.
Exercise to eliminate fat in the lower abdomen
Stretching exercises to reduce weight
Exercise is the best answer to how to get rid of lower belly fat. You cannot lose belly fat overnight, but with these exercises, you can lose it in a few days. Exercise helps burn excess calories. With proper diet and a lot of exercise, you will immediately lose fat in the lower abdomen.
How to lose belly fat in 7 days? Well, of course you can do these exercises. However, the key is to be consistent. As Anthony Robbins famously said: “Shaping our lives is not something we do all the time, but something we continue to do.”
Sit-ups are the ultimate exercise to tone the lower body and reduce belly fat. Doing abdominal exercises can burn belly fat, it’s that simple. Sitting exercises can provide complete endurance exercise for your abdominal muscles and help them burn a lot of fat. They are similar to sit-ups, but have a greater range. You can sit up by lying on the carpet with your knees slightly bent. Place your hands on your chest and use your abdominal muscles to pull your head and shoulders. Remember to breathe.
Lateral bending exercises are an essential part of any good core exercise. This is particularly important for the lower abdomen, because it can act on the curve. You can stand with your feet together to make a side bend. Work together and move your hands away from your head. From here, bend from side to side while pressing. When squatting, try to keep your head and shoulders as straight as possible.
Bridge exercise is a balance exercise for your core muscles. This is an ingenious way to reduce lower abdominal fat because it acts on the abdominal muscles, lower back and gluteal muscles. You can lie on your back to build a bridge and form a straight line to form a diagonal line between your chin and knee. Remember to keep your back and hips tight. Hold this position for 10 to 15 seconds, then inhale and exhale.
The side planks are important because they can exercise muscles that are not normally used in traditional abdominal exercises such as sit-ups and sit-ups. This is a way to treat belly fat, and you should definitely incorporate it into your daily exercise. To make side panels, you need to lay natural panels first. From there, turn to the side to balance the weight of your arms and feet. Maintain this position for 30 seconds to a minute. Repeat on the other side.
This is an amazingly fast way to eliminate fat in the lower abdomen. Knifemaker. This is a complete and skilled lower abdomen exercise. You can lie on the back of your feet and extend your arms out without touching the ground to make a knife. Try to adapt your hands and feet to the abdominal and trunk muscles. When doing abdominal exercises, remember to breathe properly.
How muscle building can help you lose weight overnight
Set up six groups to stay smart
A good way to lose weight is to focus on building muscle instead of losing weight. Let us explain how it works. When we strive to increase the body’s metabolic rate to keep up with all the extra energy we need.
Your metabolic rate or just your metabolism is the number of calories we burn during the day. When we are sitting or lying down, our body also burns calories to achieve bodily functions. This metabolism is a static metabolism.
Therefore, when you exercise muscles and gain more muscle mass, the body’s metabolic rate will also increase. So, in turn, using more calories can help you lose weight. As an alternative to atypical diets such as ketones, you can focus on increasing muscle mass. Instead of asking how long it takes to lose weight, ask how to convert fat into muscle.
Fight belly fight
When performing at your best, never give up. Although some of us must work harder than others, all of us should have the physique of our dreams. If you really want to know how to get rid of belly fat overnight, try the following tips and tricks. Now that you have mastered all these important weight loss techniques, and got the firm determination and support of your friends, you will immediately lose belly fat.
It is never too late to be the person you used to be.
Frequently asked questions about belly fat
How to use plastic wrap to lose belly fat overnight?
You can use plastic wrap to lose weight overnight in this way. Losing weight with plastic wrap may not be a permanent solution. This is because weight loss is mainly carried out through water.
How do you lose an inch of belly fat overnight?
By using special diets, such as drinking hot water before going to bed, drinking weight loss drinks at night, sleeping cold and exercising, you can lose an inch of belly fat overnight.
How do you lose 2 pounds of belly fat overnight?
You may lose 2 pounds of belly fat overnight, but this is very dangerous. You can use the plastic wrap method. However, it is best not to take shortcuts, because it may lead to more complications.
How long does it take to lose belly fat and sex?
It depends on your body type, weight, fat mass, daily activities, genetics and basic condition. There is no one answer for everyone. You can use the BMI calculator to calculate fat.
How long does it take to lose fat in the belly (lower abdomen)?
Losing the lower abdomen is more difficult and requires more time and energy. This is because beta fat cells are very stubborn and difficult to change. Similarly, based on your weight, age and body type, how long does it take to reduce belly fat?
How long does it take to reduce abdominal fat and absorb belly muscles?
Abdominal fat loss is a variable that depends on many factors. However, once abdominal fat is completely lost, it takes 3 to 6 months to get a strong abdomen.
What is the hardest thing to lose? Upper belly fat or lower belly fat?
Reducing fat in the lower abdomen (belly) may be more difficult because fat in the belly is mainly baby fat stored in the body due to the fat you have recently consumed. On the other hand, how to reduce the fat in the lower abdomen is a difficult problem, because the fat in the lower abdomen is very stubborn and consists of a group of fat cells, which are stored deep in the body as a reserve.
But from here on, everything may be difficult. Every time the focus of pregnancy is shifted to a baby, this risk is relatively small.
According to the global summary of “Human Reproduction”, the twinning rate has increased significantly in all regions in the past 30 years, from 32% in Asia to 71% in North America, which has reached a peak.
The researchers collected information on twin rates in 165 countries from 2010 to 2015. Compared them with the rates from 1980 to 1985.
Six pregnancies in a street: “It’s very good to communicate with other women with similar experiences”
In Europe and North America, the number of twins per thousand births has become particularly high and has increased from nine to 12 per thousand births worldwide.
However, the twin ratio in Africa has always been high and has not changed much in the past 30 years. This may be due to population growth.
Professor Christiaan Monden, the author of the Oxford University study, said there is a reason for this.
He said: “Africa has a high rate of twins because there are so many identical twins. Twins are born from two separate eggs, which are born there.”
This is probably due to genetic differences between Africans and other populations.
The twin rates in Europe, North America and maritime countries are catching up. Since the 1970s, the increasing use of medically assisted reproduction, such as IVF, ICSI, IVF and ovarian stimulation, has become the main reason.
Pregnant Women and Male Partners
The birth of twins is more dangerous for mothers and children
All these methods increase the possibility of multiple births.
The commentary said that women who choose to start their families in their later years, use higher contraceptives and generally lower fertility rates also played a role.
Professor Christiaan Monden said that the focus now is on safer singleton pregnancies.
He said: “This is important because the birth of twins increases infant and child mortality. As well as more complications for pregnant women, mothers and children during and after delivery.”
Twins are born with more complications, more frequent preterm births, lower birth weight, and higher stillbirth rates.
Chance of survival
The review found that the fate of twins in low- and middle-income countries is even more worrying.
Especially in sub-Saharan Africa, many twins will lose their twin brothers in their first year of life. More than 200,000 each year.
Research author Professor Jeroen Smits said: “Although the twin rates in many wealthy Western countries are close to those in sub-Saharan Africa, the chances of survival are quite different.”
The researchers said that looking forward to the future, India and China will play an important role in the future twinning rate.
Lower fertility, older mothers at birth, and technologies such as IVF will affect the number of twins in the next few years.
The word “break” is commonly used by lay (non-professional) people.
Among doctors, especially bone specialists, such as orthopedic surgeons, “break” is a much less common term when talking about bones.
A crack (not only a break) in the bone is also known as a fracture. Fractures can occur in any bone in the body.
There are several different ways in which a bone can fracture; for example, a break to the bone that does not damage surrounding tissue or tear through the skin is known as a closed fracture.
On the other hand, one that damages surrounding skin and penetrates the skin is known as a compound fracture or an open fracture. Compound fractures are generally more serious than simple fractures, because, by definition, they are infected.
Most human bones are surprisingly strong and can generally stand up to fairly strong impacts or forces. However, if that force is too powerful, or there is something wrong with the bone, it can fracture.
The older we get, the less force our bones can withstand. Because children’s bones are more elastic, when they do have fractures they tend to be different. Children also have growth plates at the end of their bones – areas of growing bone – which may sometimes be damaged.
Avulsion fracture – a muscle or ligament pulls on the bone, fracturing it.
Comminuted fracture – the bone is shattered into many pieces.
Compression (crush) fracture – generally occurs in the spongy bone in the spine. For example, the front portion of a vertebra in the spine may collapse due to osteoporosis.
Fracture dislocation – a joint becomes dislocated, and one of the bones of the joint has a fracture.
Greenstick fracture – the bone partly fractures on one side, but does not break completely because the rest of the bone can bend. This is more common among children, whose bones are softer and more elastic.
Hairline fracture – a partial fracture of the bone. Sometimes this type of fracture is harder to detect with routine xrays.
Impacted fracture – when the bone is fractured, one fragment of bone goes into another.
Intraarticular fracture – where the break extends into the surface of a joint
Longitudinal fracture – the break is along the length of the bone.
Oblique fracture – a fracture that is diagonal to a bone’s long axis.
Pathological fracture – when an underlying disease or condition has already weakened the bone, resulting in a fracture (bone fracture caused by an underlying disease/condition that weakened the bone).
Spiral fracture – a fracture where at least one part of the bone has been twisted.
Stress fracture – more common among athletes. A bone breaks because of repeated stresses and strains.
Torus (buckle) fracture – bone deforms but does not crack. More common in children. It is painful but stable.
Transverse fracture – a straight break right across a bone.
Share on PinterestSymptoms of a bone-fracture can vary wildly depending on the affected region and severity.
The signs and symptoms of a fracture vary according to which bone is affected, the patient’s age and general health, as well as the severity of the injury. However, they often include some of the following:
discolored skin around the affected area
angulation – the affected area may be bent at an unusual angle
the patient is unable to put weight on the injured area
the patient cannot move the affected area
the affected bone or joint may have a grating sensation
if it is an open fracture, there may be bleeding
When a large bone is affected, such as the pelvis or femur:
the sufferer may look pale and clammy
there may be dizziness (feeling faint)
feelings of sickness and nausea.
If possible, do not move a person with a broken bone until a healthcare professional is present and can assess the situation and, if required, apply a splint. If the patient is in a dangerous place, such as in the middle of a busy road, one sometimes has to act before the emergency services arrive.
Most fractures are caused by a bad fall or automobile accident. Healthy bones are extremely tough and resilient and can withstand surprisingly powerful impacts. As people age, two factors make their risk of fractures greater: Weaker bones and a greater risk of falling.
Children, who tend to have more physically active lifestyles than adults, are also prone to fractures.
People with underlying illnesses and conditions that may weaken their bones have a higher risk of fractures. Examples include osteoporosis, infection, or a tumor. As mentioned earlier, this type of fracture is known as a pathological fracture.
Stress fractures, which result from repeated stresses and strains, commonly found among professional sports people, are also common causes of fractures.