Is 7 Hours of Sleep Ideal?

Very interesting.  Give it a shot!  Let me know how it works. Thanks Dr. Michael J. Breus!

-- Dr. Dale

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Is 7 Hours of Sleep Ideal?

http://www.huffingtonpost.com/dr-michael-j-breus/sleep-tips_b_5723640.html?utm_hp_ref=@sleep123

Eight hours. That's the nightly sleep recommendation you hear most frequently, the gold standard for a healthy sleep routine. But what if it isn't? I read this article in the Wall Street Journal with great interest, for it points to recent research that suggests the eight-hour model may not be the ideal one for most healthy adults.

Although eight hours is the number most often associated with a full night's sleep, sleep experts know that there is some degree of variation when it comes to individual sleep needs. Most often, the recommendation for sleep times comes in a range of seven to nine hours, depending on the individual. The National Sleep Foundation currently recommends this seven- to nine-hour range as ideal for healthy adults.

But there is a growing body of research that suggests the ideal amount of sleep may in fact be at the very low end of that range. A number of studies indicate that seven hours -- not eight -- may be the most healthful amount of nightly sleep. There's no broad consensus about this among sleep experts -- but there's an increasingly compelling case that's being made by studies that for many people, eight hours may be more sleep than they need, or than that's healthy for them.

We hear a lot more about the dangers of too little sleep, but sleeping too much can be hazardous to your health as well. Both too little sleep and too much sleep are associated with greater mortality risks. So understanding as much as we can about the overall "best" amount of sleep has real importance.

The National Sleep Foundation is currently at work examining and analyzing sleep data in preparation to release new guidelines for sleep. And the Centers for Disease Control has funded a panel to explore all manner of issues related to sleep, including updated recommendations for healthy sleep amounts. Both are expected to release their recommendations in 2015.

Those guidelines are important, for medical professionals and the general public. But the right amount of sleep is always going to be a personal and individual determination. The most important information in determining your sleep needs is what your body and mind tell you. Pay attention to how much (and how well) you're sleeping at night, and also pay attention to how you feel during the day. A sufficient night of sleep should leave you feeling alert and energized throughout the bulk of the day, and ready for bed at roughly the same time every night.

In order to read your body's need for sleep, it's important to practice good sleep hygiene. That includes consistent bed times and wake times, a dark, cool, and comfortable bedtime, and quiet time away from bright light and electronics in the hour before bed. Give yourself ample time for sleep, and create a sleep-friendly environment and routine, and your body can tell you a great deal about how much sleep you need.

Sweet Dreams,

Michael J. Breus, PhD

The Sleep Doctor

7 Sneaky Reasons You're Bloated

As a stomach doctor, these are all true!  Also, I'd add "gluten" sensitivity as another major cause for bloating. -- Dr. Dale

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http://www.huffingtonpost.com/2014/06/10/bloating_n_5439816.html?utm_hp_ref=healthy-living

The Huffington Post  | By Abigail Wise

It’s uncomfortable, gross and occasionally embarrassing, but bloating is something we all deal with at one point or another. Gassiness isn't just from gorging yourself at the last family meal. Bloating happens because your body can't break down gas, like it does the food you swallow. Sometimes even the digestive process itself creates gas right in your abdomen. If it's not released, air begins to build up in the stomach and intestines, which can make your belly feel like a balloon.

This type of abdominal discomfort can pop up at any time, last for hours and sometimes antacids and burping just don't quite do the trick. Can't seem to beat the bloat? Here are seven reasons that gas is gurgling in your gut.

You're stressed out.

When stress hits us hard, some of our bodies react by driving blood away from the usual digestive process, Dr. Anne Nedrow, M.D., told Health.com. As a result, you could end up with bloating, constipation, diarrhea or a plain old stomachache.

While stress itself could be to blame for bloating, the nervous habits that many of us pick up when we're anxious could also be the culprits, according to the Mayo Clinic. We chew gum, down carbonated drinks or even gulp air when we're nervous or feeling anxious. All of these habits push extra air into the stomach, which the body can't digest. This abdominal side effect is yet another reason to practice yoga, go for a run or do whatever it takes to de-stress.

Your medication is bringing on the bloat. Medications can come with a long, and sometimes nasty, list of possible side effects, including bloating. Meds that contain lactulose or sorbitol, or the diabetes medicine acarbose, are especially common culprits.

You ate too much.

Is that lump more than a food baby from your last big meal? An uncomfortable bubble in your belly could be gas trapped from eating too much in one sitting. Overeating is one of the most common causes of bloating. Research published in the International Journal of Obesity found that if you're binge eating, you're even more likely to encounter gassiness.

You chow down at superspeed. Stop gulping down your grub. Eating too quickly or drinking through a straw can result in swallowing bubbles of air along with your meal.

Plus, insufficient chewing can reduce your body's ability to digest carbs, nutritionist Monica Reinagel, M.S., LDN, CNS, tells The Huffington Post. This can create gas in the intestines, which makes you feel uncomfortable. Even if you're starved after a long day at the office, force yourself to chew thoroughly and take small sips before you swallow. This will help eliminate the air pockets that bloat your belly.

You're dehydrated. Just like crash diets cause the body go into starvation mode and cling to fat, your body begins to retain fluid when it's dehydrated, Marilyn Glenville, nutritional therapist, told Good Housekeeping. If you feel like you're retaining fluid, that probably means it's time to drink some more. Avoid carbonated drinks, which will likely exacerbate your problem. Instead, reach for herbal tea or a good old glass of water.

You're eating gassy foods.

Some foods are notorious for causing gas, Reinagel tells HuffPost. Cabbage, broccoli, kale, apples and avocados have all been known to cause bloating. Eating too much salt can also cause water retention, which can leave you feeling puffy. Plus, downing lots of fiber -- especially from supplements -- without drinking enough water is a fast track to a gassy gut. If you know the foods you're intolerant of -- dairy if you're lactose intolerant, for instance -- those might also be good to steer clear of if you're trying to break the bloat.

You have a chronic medical condition.Many disorders cause bloating, including celiac disease, dumping syndrome and even ovarian cancer. Irritable bowel syndrome is one of the most common. IBS affects the large intestine and causes food to be forced through the intestines faster than it should be, often resulting in gas and diarrhea. If you just can't seem to reduce your bloating, visit your doctor. Symptoms of many disorders can improve dramatically as people learn to control their condition.

How To Be The Most Positive Person In The Room

I love this!  Thank you Lindsay Holmes of the Huffington Post. -- Dr. Dale

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How To Be The Most Positive Person In The Room

http://www.huffingtonpost.com/2014/09/03/positive-habits_n_5753102.html?utm_hp_ref=healthy-living

No one wants to be -- or be around -- a Negative Nancy. Positive people encourage others to be happier and more comfortable with themselves because their energy is contagious. And with all the adversity we face in our lives, it's no wonder that kind of outlook is appealing.

Studies show optimism certainly has its benefits. And even though it's always possible to find the negatives in a situation, there are a few ways to cultivate the sort of mindset where you choose to see the positives. (After all, as Oscar Wilde once said, "We're all in the gutter, but some of us are looking at the stars.")

So how do we become a positive power wherever we go? Try these science-backed strategies:

Put kindness first.

We never forget the times people show compassion toward us, whether it's a genuine smile from a stranger when we look down, or a friend who surprises us with ice cream and a movie after we've just been dumped. And turns out, it's not just the recipient of kindness who experiences benefits -- research shows those simple, empathetic behaviors make us happier, too.

Talk to someone you don't know.

While we tend to ignore those we don't know, a recent study in the Journal of Experimental Psychology suggests we should be doing the opposite for the sake of our happiness. Researchers found that talking to strangers increases positive experiences through feelings of social connectedness. Step outside of your comfort zone and strike up a conversation with someone new in the room -- you just might find yourself in a happier mood.

Go for a walk down memory lane.

Letting our minds wander back to our glory days has a way of making us feel warm and fuzzy inside -- and there's a reason for it. According to research published in the Personality and Social Psychology Bulletin, feeling nostalgic about the past will increase optimistic feelings for the future (and as optimists well know, the best is yet to come).

Take charge.

Those with optimistic attitudes have an innate ability to bring out joy in others, and as a result, they're incredibly effective leaders. People who look on the bright side tend to be more inspiring communicators and have a way of rallying others around them to see the positive, Forbes points out. These kinds of leaders don't just know what it takes to get tasks done -- they encourage others around them to optimistically do the same.

Be mindful of your body language.

The secret to a positive attitude may just start with positive posture. Research suggests that uncrossing your arms, standing tall and having a more approachable demeanor can all be positive marks of confidence. Studies also show that even just the simple act of smiling can make you seem more open (not to mention it can also boost your mood).

Listen more than you speak.

Good listening skills are a quiet, yet coveted power -- and being a good listener also conveys positivity. "When you listen, you open up your ability to take in more knowledge versus blocking the world with your words or your distracting thoughts," David Mezzapelle, author of Contagious Optimism, previously explained to HuffPost Healthy Living. "You are also demonstrating confidence and respect for others. Knowledge and confidence is proof that you are secure and positive with yourself, thus radiating positive energy."

Open yourself up to positive thoughts.

It's natural for us to dwell on the negative, but the truth is, we all have the capacity to look at life through a glass half full. The key to being a positive force is to open yourself up to like-minded thoughts. One way to do that? Practice gratitude. Studies show reflecting on what you're thankful for can make you a happier, more positive person. And when's the last time anyone hated counting their blessings?