Weekend catch-up sleep won’t fix the effects of sleep deprivation on your waistline - Harvard Health Blog

Sleeping in late on a Saturday sounds delicious, right? However, as with many delicious things, there may be a cost to your health and waistline.

Catching up on sleep on the weekend can almost feel like the norm these days. With increasingly full schedules and competing demands, sleep is often sacrificed during the busy workweek. As the week comes to an end, many people look to the less structured weekend to cram in what couldn’t be done during the week, including sleep. In sleep clinic, I now ask “When do you get up on work (or school) days?” and “What about bedtime and wakeup time on days off?” The catch-up time — perhaps a 6 am wake-up for a workday, but 11 am on a weekend — can be close to an entire weeknight’s sleep. But does it matter? We’re paying back our sleep debt, right?

Our average hours of sleep may hide a weekly sleep debt

Despite the fact that number of hours of sleep, when averaged, may approach the seven to nine hours per night recommended by most professional societies, the “average” can hide some truths. The daily amount, quality, and regularity of bed/wake time all seem to matter too. A recent paper in Current Biology shows that our sleep is not very forgiving of being moved around to more convenient times. Researchers found that subjects who cut their sleep down by five hours during the week, but made up for it on the weekend with extra sleep, still paid a cost. That cost included measurable differences: excess calorie intake after dinner, reduced energy expenditure, increased weight, and detrimental changes in how the body uses insulin. Although sleep debt was resolved on paper, the weekend catch-up subjects had similar results (though there were some differences) to those who remained sleep-deprived across a weekend without catch-up sleep.

New research is a reminder that you can’t cheat on sleep and get away with it

First, sleep deprivation, even if only during the workweek, likely has real health consequences. Sleep is often an overlooked factor when considering chronic disease risk, including hypertension, diabetes, heart disease, and even death. There’s ample data, including a recent review in Sleep Medicine, suggesting that too little sleep is a risk factor for these conditions, as well as obesity. Unfortunately, this new study suggests that extending sleep on the weekend doesn’t seem to undo the impact of short sleep.

Second, whether the health impact is due to the decreased sleep alone, or additionally due to changes in timing of sleep on the weekend — an at-home “jet lag” — is unknown. The impact of essentially jumping time zones by staying up later and sleeping later on weekends, may add to the problem. Other behaviors, such as eating or drinking later on weekends, also confuse the body’s rhythm.

What can you do to improve nightly sleep?

As with a lot of medicine, prevention seems to be the best strategy. Although we can’t undo the impact of short sleep by trying to oversleep on the weekends, we can try to carve out a bit more time for sleep at night during the week and improve behaviors that lead to better sleep.

It’s very important to keep bedtime and waketime fairly stable across the weekend, which may also help reduce the jet-lag effect. Short naps of 15 to 20 minutes may help relieve sleepiness, but shouldn’t interfere with the regularity of bedtime and waketime. For some people, keeping a sleep log to track sleep patterns can be eye-opening and provide accountability, in the same way that tracking food choices and behaviors around eating can help with weight loss. Finally, consider reframing your relationship with sleep and prioritize it. Sleep is preventive medicine — we know it helps reduce illness and optimizes your daily well-being.

Actor Diahann Carroll Dies at 84

FRIDAY, Oct. 4, 2019 -- Diahann Carroll, who broke barriers in the 1960s with her TV show "Julia," has died from cancer at 84. As the star of the NBC sitcom from 1968 to 1971, she ushered in new opportunities for black actors.

"Julia" was a hit with both black and white viewers. In its first season it climbed to No. 7 in the Nielsen ratings, the noted.

Jack Gould, in his review of the show in the , noted that Hollywood is known for "tiptoeing around anything too controversial." But, "at all events the breaking of the color line in TV stardom on a regular weekly basis should be salutary," he added.

Happy Dussehra 2019 Everyone :) | Makeupandbeauty.com

Here’s wishing all IMBB readers and Rati Beauty subscribers a very Happy Dussehra and festive season. Have a prosperous and joyous day.

11 French Drugstore Products That Are SO Damn Good

French girls are known for their effortlessly chic makeup look, gently tousled locks, and unbelievably simple yet effective skincare routines – all thanks to a handful of iconic drugstore products.

The French pharmacy is like a skincare haven, full of hidden gems that will transform your skin. From the staple Bioderma Micellar Water to our skin savior, the Embryoilisse Filaderme moisturizer, the french it-girls have it on lockdown. We can proudly say our routine is also certified ‘en francais’ and our skin is loving it! But don’t worry, there’s no need to grab your passport, these 11 products are available online. Here are all the deets:

1. The Skincare Staple: Bioderma Micellar Water, $15

Source: Bioderma

Unless you live under a rock, you’ve probably heard of micellar water. It’s a beauty-editor and supermodel’s fave thing to talk about. Micellar water contains micelles, which are made of surfactants that act as a magnet to attract dirt, makeup, and sebum, lifting impurities from the skin without stripping away natural oils, making it a super effective makeup remover. The Bioderma Micellar Water was the OG formula that sparked a huge skincare trend. Just soak a cotton pad in micellar water and gently wipe it across your face and use it as the first step of your nightly double cleanse.

2. For Girl’s On The Go: Avène Thermal Spring Water, $19

Source: Avene

Before facial mists were THE trending new product to stash in your tote, all French girls carried this in their Chanel 2.55’s. This clean, natural formula boosts skin with a refreshing surge of hydration. It’s infused with trace minerals and silica that help reduce irritation from external factors while leaving a layer of moisture as further protection. It’s super gentle with a natural pH balance of 7.5; so if you have sensitive skin this is a great way to balance your skin, and it’s also paraben-free, derm-approved and hypoallergenic. If you ever find yourself sunburned (ouch), a spritz of this is the ultimate relief.

3. For Dry Skin: Embryolisse Filaderme Emulsion, $33

Source: Embryolisse

If you have dry skin, this super hydrating moisturizer is about to change your life. The formula helps smooth imperfections, fine lines, and wrinkles while hydrating your skin to give it a youthful glow. Packed with hydrating superheroes like aloe vera, shea butter, and squalane, it boasts an omega-rich hit of hydration that helps boost levels of elasticity in the skin. It also contains soy proteins that can help the appearance of pigmentation and even out skin tone. Plus, it’s rich in vitamin E and fatty acids, so it helps to strengthen the skin barrier so that it maintains the optimal pH level. To put it simply, it’s the bomb.com.

4. For Very Dry Skin: Aquaphor Healing Ointment $7

Source: Aquaphor

Made by French fave, Eucerin, this extremely hydrating ointment is both a French pharmacy staple and has a cult celeb following – even Princess Meghan Markle swears by it. The ointment is formulated with 41% petrolatum; a potent emollient that keeps the skin hydrated by reducing moisture loss. It also contains mega-hydrators like glycerine and panthenol, which are humectants, so they’ll help draw moisture back into the skin. Find out how the celebs are using Aquaphor.

5. For Oily Skin: Caudalie Vinopure Natural Salicylic Acid Pore Minimizing Toner, $28

Source: Caudalie

No French roundup would be complete without Caudalie. Yet another model fave, mega babes like Rosie Huntington Whitely and Miranda Kerr use this toner daily. Powered by 100% natural salicylic acid, it penetrates deep into your pores to unbind the glue the causes blockages and dead skin build-up that lead to breakouts. The formula is further enriched with grape seed polyphenols, which help prevent oil in your skin from oxidizing or turning black, aka it prevents blackheads. Use this every night after double cleansing and you can say au revoir to large pores.

6. For Thirsty Skin: Vichy Mineral 89 Hyaluronic Acid Face Serum Moisturizer Daily Skin Booster, $30

Source: Vichy

We’re always on the hunt for amazing serums that won’t break the bank, so this Vichy Serum is top of our list. With just 11 ingredients, its main ingredient is mineralizing thermal water (89%), that’s enriched with 15 essential minerals to hydrate and plump your skin, plus hyaluronic acid. It’s perfect for all skin types as it’s free of alcohol, fragrance, oil, and parabens. We love to use this after we’ve toned for a hit of hydration before our other serums or moisturizers.

7. For Acne-Prone Skin: Institute Estaderm Intensive Propylsysee Serum, $37

Source: Institut Esthederm

This unique formula contains natural skin-healer, propolis. Made by bees, Propolis contains over 300 healing compounds and has been used for thousands of years to treat wounds thanks to its antifungal, antimicrobial and anti-inflammatory properties. For acne, it works like an antiseptic to stamp out bacteria lingering in the skin while healing pimples more quickly. Use this serum consistently every morning and night.

8. For EVERYONE: La Roche-Posay Anthelios Ultra Light Sunscreen Fluid Extreme, Spf 60, $30

Source: La Roche-Posay

If there’s one skincare rule the French understand and implement, it’s the importance of wearing sunscreen daily, and the La Roche-Posay sunscreen is a classic. The dual-protecting formula protects your skin from both UVA and UVB rays with broad-spectrum SPF 50. The advanced filtering system delivers long-wearing protection while their unique Cell-Ox shield combats environmental damage. The lightweight formula applies and absorbs like a dream and is also non-comedogenic, so it won’t block pores.

9. For An Airbrushed Finish: LeClerc Pressed Powder,  $41

Source: T. LeClerc

This pressed powder is France’s best-kept secret for flawless, airbrushed makeup. The formula uses rich starch to mattify the skin, talc for an extra fine texture, zinc oxide to control oil and special pigments to conceal blemishes. There’s also a range of 12 shades from fair to deep to choose from.

10. For On-The-Go Protection: Filorga UV-Bronze Anti-Ageing Sun Mist SPF50, $29

Source: Filorga

Not only does this SPF-infused mist shield your skin from the damaging effects of the sun, but it’ll also hydrate your skin with cooling micro-encapsulated glacier water. It also helps enhance your tan with a boost of vitamins and polysaccharides for a radiant, glowing complexion.

11. For Acne-Prone & Congested Skin: Sanoflore Aqua Magnifica Peppermint Skin-Perfecting Purifying Toner, $23

Source: Sanoflore

This powerful formula is clinically proven to reduce blemishes, tighten pores and give you a goddess glow. Made with 99% naturally-derived ingredients, like organic Peppermint oil and hydrosol, nine organic essential oils and oil-fighting salicylic acid, this toner soothes inflammation and helps to even skin tone and unclog pores. The big bottle lasts for months and definitely makes a noticeable difference to pores while gradually boosting skin brightness.

Have you guys ever used these products? Let us know in the comments below.

5 Onion Hair Packs to Control Hair Fall

Indian kitchens are incomplete without onions and they are an inevitable part of Indian cuisine, and get added to almost every dish we prepare. Onions are much more useful than you think. Over the years, onions have become quite popular in their ability to control hair fall and in promoting hair growth. Onion contains elements like folic acid, vitamin C, E and B, phosphorus, zinc, potassium, carotene, magnesium. These elements are highly beneficial for hair growth and hair fall. In this post, we are going to learn 5 different ways to use onion for hair and before we get into that, let’s have a look at its amazing benefits.

Benefits of Onion for Hair:

  • They contain strong antioxidants, which can help to reverse the effects of premature greying.
  • Regular use of onion packs can make hair shiny and improve the quality of hair.
  • Prevents hair lice.
  • Promotes new hair growth and adds volume to the hair.
  • Fights dandruff, contains rich anti-bacterial properties.
  • Promotes blood circulation, aids in hair growth.
  • Contains anti-bacterial properties, treats various scalp infections and prevents hair loss.
  • Nourishes hair follicles, restores lost nutrients.
  • Onions are rich in sulphur which helps to minimise hair thinning and breakage.

How to Make Onion Juice for Hair at Home:

Simply take 1-2 large onions (depending on your hair length) and peel off the skin. Wash the onions and roughly chop them up in large chunks. Add the onion pieces into a blender. Use a muslin cloth or a strainer to separate tiny bits from the juice and to extract pure onion juice. Now, it’s ready for application on to the hair and scalp.

5 DIY Onions Hair Packs to Control Hair Fall:

1. Olive oil and Onion Hair Mask: Olive oil is one of best hair oils for hair. It helps fight infections, improves blood circulation in the scalp, and keeps dandruff at bay. It moisturises the scalp and improves scalp health. A scalp which has good blood circulation makes hair follicles stronger, giving rise to softer, healthy and thicker hair strands.

How To Make Olive oil and Onion Hair Mask:

  • Take 4-5 tablespoons of onion juice.
  • Mix 2 tablespoons of olive oil into it.
  • Massage the mixture into the scalp in circular motions.
  • Shampoo+condition the hair after 1-2 hours.
  • Repeat every week for best results.

2. Onion Juice and Honey Hair Mask:

Honey contains antioxidant properties that prevent hair damage. It helps to keep scalp and hair healthy. Honey is an excellent natural emollient which locks in moisture. It acts like a natural conditioner and keeps the hair well conditioned. Honey reduces hair fall by strengthening hair follicles.

How to Make Onion Juice and Honey Hair Mask:

  • Mix one tablespoon of organic honey with half a cup of onion juice and mix well.
  • Apply on scalp and all over the hair till ends.
  • Gently massage for a couple of minutes.
  • Use a mild shampoo to rinse and condition hair well.
  • Repeat once a week.

Tip: Since onion juice is runny in texture, place an old towel on your shoulders to avoid mess. You can also pack your hair using a shower cap. Using a shower cap will also ensure that the ingredients get penetrated deep into the hair shaft.

3. Onion juice and Yogurt Hair Mask:

Any hair care routine is incomplete without yogurt. Grandmas have swear by yogurt’s goodness for hair and surely is a hair saviour! Yogurt controls hair fall, reduces the clogging of follicles. They work best for frizzy, damaged and chemically-treated hair. It moisturises the hair and keeps the ph level balanced. Yogurt also controls sebum level, gives a cooling effect on the scalp. It also fights dandruff and keeps the scalp healthy.

How To Make Onion Juice and Yogurt Hair Mask:

  • In a bowl, add 5-6 tablespoons of onion juice, mix two tablespoons of thick yogurt into the juice.
  • Apply on the scalp and hair.
  • Wait for about 30-40 minutes.
  • Rinse off with a shampoo and condition.
  • Use once a week for healthy hair.

4. Onion juice and Castor Oil Mask: According to a dermatologist, castor oil promotes hair growth. The oil contains ricinoleic acid and omega-6 fatty acids which helps in increasing the blood circulation. It strengthen and moisturises the hair and contains vitamin E. It balances the ph level of the scalp. It has anti-bacterial properties and perfect for scalp health.

How To Use Onion Juice and Castor Oil Mask:

  • Take 4-5 tablespoon of onion juice.
  • Add 2 tablespoons of castor oil and mix.
  • Apply the mixture on the scalp and hair and gently massage in circular motions for 3-4 minutes.
  • Wash using a shampoo after two hours.

5. Onion Juice and Egg Hair Mask: Egg is known as a superfood for hair, when taken both internally and applied externally. It contains essential nutrients and proteins which boost the quality of hair. Eggs have been found to control hair fall. It strengthens and nourishes the roots, and heals damage caused by chemicals. It gives a healthy shine and makes the hair super soft and manageable.

How to Make Onion Juice and Egg Hair Mask:

  • Mix one whole egg with 4-5 tablespoons of onion juice.
  • Add 2-3 drops of essential oil like tea-tree or lavender oil to make the whole mixture smell nice.
  • Let it stay in the hair for 30 minutes.
  • Shampoo and condition as usual.

We hope the above information controls and reduces your hair fall. Use these tips for one whole month and if there is no effect on hair fall, we recommend you visit a trichologist to get checked for and rule out underlying disorders. Have a happy hair day, everyday

Nivea Hand Cream Soothing Glycerin and Olive Review

Singer Sia Has Chronic Pain and Genetic Disorder

Oct. 7, 2019 -- The singer Sia revealed that she has chronic pain, a neurological disease and a connective-tissue disorder called Ehlers-Danlos syndrome.

"I just wanted to say to those of you suffering from pain, whether physical or emotional, I love you, keep going," she tweeted Friday, reported. "Pain is demoralizing, and you're not alone."

Ehlers-Danlos syndrome affects connective tissues that support the skin, bones, blood vessels and other organs and tissues, according to the U.S. National Institutes of Health.

At least 1 in 5,000 people worldwide have Ehlers-Danlos syndrome and many people with the syndrome have soft, fragile skin and bruise and scar easily, reported.

Heartburn Drugs and Cancer: What Are the Risks?

Sept. 26, 2019 -- Doctors write more than 15 million prescriptions for the heartburn drug ranitidine (Zantac) each year. Countless more patients buy it over the counter. If a bombshell petition filed with the FDA is correct, all those people might need to find another medication.

The claim: Ranitidine may be prone to breaking down into a cancer-causing substance. FDA testing found the impurity in generic versions and in brand-name Zantac. Already, one major manufacturer has recalled its version of the drug, and another has ceased distribution. Canada has asked all drugmakers to stop distribution there, until they can prove their products don’t contain it.

One thing is for sure: Laboratory testing of the drug found the carcinogen n-nitrosodimethylamine (NDMA). But we don’t know yet what caused the contamination. Ranitidine may simply be unstable and likely to break down, forming NDMA on its own. If this is the case, eventually the drug could be taken off the market. Or NDMA may appear when generic versions of the drug are made in countries with lax quality control, which allows contaminants to sneak in.

Here’s what you need to know and what you can do about it.

Earlier this year Valisure, an online pharmacy that tests all medications before dispensing them, found carcinogens in blood pressure medications. Now they’ve found a different one, NDMA, in ranitidine. It appeared in every batch they tested, from every manufacturer, and often at astonishing levels. The FDA’s permissible daily intake limit is 96 nanograms. Valisure said it followed an established testing protocol and found quantities in excess of 2 million nanograms per tablet. When they adjusted their testing methods to copy conditions inside the human stomach, they found around 300,000 nanograms per tablet -- less, but still more than 3,000 times higher than the FDA’s limit.

“Our finding is that this is an inherent instability of the ranitidine molecule. It just falls apart into NDMA,” says David Light, CEO of Valisure. “And this isn’t just Valisure yelling about something we happened to find. The foundation of this concern has been around for decades. We’re really just connecting the dots.”

New Kids' Drink Guidelines: Avoid Plant-Based Milks

WEDNESDAY, Sept. 18, 2019 (HealthDay News) -- Four of America's biggest health organizations are banding together to urge parents to better monitor the drinks their young kids sip each day.

The take-home message from the new "Healthy Drinks, Healthy Kids" guidelines: Cut down on sugary sodas, juices and the like, and favor breast milk or cow's milk for youngsters instead of trendy plant-based milks.

"As a pediatrician, I know what a child drinks can be almost as important as what they eat, in terms of a healthy diet. This is especially true for very young children," said Dr. Natalie Muth, who represented the American Academy of Pediatrics (AAP) on the expert panel. Muth spoke in a news release that accompanied the new guidelines.

"We know that children learn what flavors they prefer at a very early age -- as young as 9 months -- and these preferences can last through childhood and adulthood," she added. "That's why it's important to set them on a healthy course, and this guide will help parents and caregivers do that."

The recommendations were created by experts at the AAP, the American Heart Association, the Academy of Nutrition and Dietetics and the American Academy of Pediatric Dentistry.

With an epidemic of childhood obesity firmly in place in the United States, anything parents can do to cut down on empty calories and boost nutrition is crucial.

From birth up to age 5, the recommendations are:

  • Breast milk is best, or use infant formula.
  • Stick with breast milk or formula, and as baby starts to take in solid foods, try introducing water so your infant gets used to the taste. Avoid fruit juices -- it offers no nutrient boost compared to whole fruit, the experts said.
  • Now's the time to add in whole milk, and more water, to your child's diet. Fruit juice -- and only 100% "real" juice -- can be given in small amounts, although, again, whole fruit is better.
  • Stick with milk and water, and move kids to skim or 1% milk. A small amount of 100% juice is OK.

Juul Halts Funding For Vaping Ballot Initiative

Oct. 1, 2019 -- On Monday, San Francisco-based Juul Labs Inc. said it will no longer fund an effort to quash an anti-vaping law in the city, effectively ending the campaign.

Juul, the largest maker of e-cigarettes, is ending support for the measure after giving nearly $19 million, according to the Associated Press.

Juul's decision follows closely on major changes at the company, including replacing its CEO.

The proposition, however, will still be on the ballot in November.

The law, called proposition C would permit the sale of vaping products to adults. If it passes, it would override a law passed in June banning the sale of any e-cigarette that has not been reviewed by the U.S. Food and Drug Administration.

"This could very well be yet another of a series of lies and exaggerations from Juul and Big Tobacco," Larry Tramutola, who directs the No on Prop C campaign said in a statement.

"Until they return the $7 million unspent dollars that is in their political account, until they suspend their mail, their advertising, their paid phone calls and lay off their consultants, we do not believe them," he said.


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