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Want to get better sleep? Exercise for this long each day

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Want to get better sleep? Exercise for this long each day

Having bother sleeping? Simply half-hour of reasonable cardio train may help enhance sleep high quality. 

A researcher on the Johns Hopkins Heart for Sleep says it will not take lengthy to see a profit.

“It’s typically not going to take months or years to see a profit,” Charlene Gamaldo, medical director of the Johns Hopkins Heart for Sleep at Howard County Common Hospital, mentioned in a publish on the middle’s web site. “And sufferers don’t have to really feel like they’ve to coach for the Boston Marathon to develop into a greater sleeper.” 

Reasonable cardio train will increase the quantity of gradual wave sleep an individual can get. Sluggish wave sleep refers to deep sleep.

TEXAS HOSPITAL SEES 30 INFANT DEATHS IN 15-MONTH PERIOD, WARNS PARENTS OF CO-SLEEPING DANGERS

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Reasonable cardio train will increase the quantity of gradual wave sleep, or deep sleep, an individual will get. (Photograph Illustration by Ute Grabowsky/Photothek through Getty Photos)

Train may also assist to stabilize temper and decompress the thoughts, “a cognitive course of that’s vital for naturally transitioning to sleep,” she famous.

Gamaldo recommends selecting an train that is pleasing. 

She famous that energy lifting and energetic yoga can elevate an individual’s coronary heart fee, serving to to create the organic processes within the mind and physique that contribute to raised high quality sleep. 

IRREGULAR SLEEP COULD PUT YOU IN THE DANGER ZONE FOR HEART DISEASE, SAYS STUDY

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“We actually need to encourage individuals to train. Simply be conscious of timing and whether or not it appears to have an effect on your capacity to get optimum sleep high quality,” Gamaldo mentioned.

She additionally highlighted that debate stays relating to what time of the day individuals ought to train. Some individuals could discover that exercising earlier than bedtime retains them up. 

Cardio train causes the physique to launch endorphins and raises the core physique temperature. 

woman doing yoga health and fitness

Train may also assist to stabilize temper and decompress the thoughts. (iStock)

SLEEP DEPRIVATION COULD REDUCE VACCINE ANTIBODIES, NEW STUDY FINDS

The chemical compounds can create a stage of exercise within the mind that retains individuals awake and elevation in core physique temperatures alerts the physique clock that it is time to be awake. 

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Some individuals ought to train at the least one to 2 hours earlier than going to sleep, giving endorphin ranges time to scrub out. 

“I encourage individuals to hearken to their our bodies to see how nicely they sleep in response to after they work out,” she mentioned.

man in deep sleep

In keeping with the Facilities for Illness Management and Prevention, a 3rd of U.S. adults report they normally get lower than the beneficial quantity of sleep. (iStock)

For others, the time of day to train does not make a distinction. 

“Know your physique and know your self,” Gamaldo suggested. “Docs undoubtedly need you to train, however once you do it’s not scripted.”

 

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The Facilities for Illness Management and Prevention says a 3rd of U.S. adults report they normally get lower than the beneficial quantity of sleep.

Not getting sufficient sleep is linked with persistent illnesses and circumstances, together with melancholy, weight problems, diabetes and coronary heart illness.

The company additionally recommends getting train to enhance sleep well being, in addition to avoiding caffeine and alcohol, not consuming massive meals and eradicating digital gadgets from the bed room.

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Kennedy’s Plan for the Drug Crisis: A Network of ‘Healing Farms’

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Kennedy’s Plan for the Drug Crisis: A Network of ‘Healing Farms’

Though Mr. Kennedy’s embrace of recovery farms may be novel, the concept stretches back almost a century. In 1935, the government opened the United States Narcotic Farm in Lexington, Ky., to research and treat addiction. Over the years, residents included Chet Baker and William S. Burroughs (who portrayed the institution in his novel, “Junkie: Confessions of an Unredeemed Drug Addict”). The program had high relapse rates and was tainted by drug experiments on human subjects. By 1975, as local treatment centers began to proliferate around the country, the program closed.

In America, therapeutic communities for addiction treatment became popular in the 1960s and ’70s. Some, like Synanon, became notorious for cultlike, abusive environments. There are now perhaps 3,000 worldwide, researchers estimate, including one that Mr. Kennedy has also praised — San Patrignano, an Italian program whose centerpiece is a highly regarded bakery, staffed by residents.

“If we do go down the road of large government-funded therapeutic communities, I’d want to see some oversight to ensure they live up to modern standards,” said Dr. Sabet, who is now president of the Foundation for Drug Policy Solutions. “We should get rid of the false dichotomy, too, between these approaches and medications, since we know they can work together for some people.”

Should Mr. Kennedy be confirmed, his authority to establish healing farms would be uncertain. Building federal treatment farms in “depressed rural areas,” as he said in his documentary, presumably on public land, would hit political and legal roadblocks. Fully legalizing and taxing cannabis to pay for the farms would require congressional action.

In the concluding moments of the documentary, Mr. Kennedy invoked Carl Jung, the Swiss psychiatrist whose views on spirituality influenced Alcoholics Anonymous. Dr. Jung, he said, felt that “people who believed in God got better faster and that their recovery was more durable and enduring than people who didn’t.”

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Children exposed to higher fluoride levels found to have lower IQs, study reveals

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Children exposed to higher fluoride levels found to have lower IQs, study reveals

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The debate about the benefits and risks of fluoride is ongoing, as RFK Jr. — incoming President Trump’s pick for HHS secretary — pushes to remove it from the U.S. water supply.

“Fluoride is an industrial waste associated with arthritis, bone fractures, bone cancer, IQ loss, neurodevelopmental disorders and thyroid disease,” RFK wrote in a post on X in November.

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A new study published in JAMA Pediatrics on Jan. 6 found another correlation between fluoride exposure and children’s IQs.

RFK JR. CALLS FOR REMOVAL OF FLUORIDE FROM DRINKING WATER, SPARKING DEBATE

Study co-author Kyla Taylor, PhD, who is based in North Carolina, noted that fluoridated water has been used “for decades” to reduce dental cavities and improve oral health.

Fluoride exposure has been linked to a variety of negative health effects, yet benefits oral health. (iStock)

“However, there is concern that pregnant women and children are getting fluoride from many sources, including drinking water, water-added foods and beverages, teas, toothpaste, floss and mouthwash, and that their total fluoride exposure is too high and may affect fetal, infant and child neurodevelopment,” she told Fox News Digital.

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The new research, led by scientists at the National Institute of Environmental Health Sciences (NIEHS), analyzed 74 epidemiological studies on children’s IQ and fluoride exposure.

FEDERAL JUDGE ORDERS EPA FURTHER REGULATE FLUORIDE IN DRINKING WATER DUE TO CONCERNS OVER LOWERED IQ IN KIDS

The studies measured fluoride in drinking water and urine across 10 countries, including Canada, China, Denmark, India, Iran, Mexico, Pakistan, New Zealand, Spain and Taiwan. (None were conducted in the U.S.)

The meta-analysis found a “statistically significant association” between higher fluoride exposure and lower children’s IQ scores, according to Taylor.

“[It showed] that the more fluoride a child is exposed to, the more likely that child’s IQ will be lower than if they were not exposed,” she said.

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Little girl drinking water from a glass

Scientists found a “statistically significant association” between higher fluoride exposure and lower children’s IQ scores. (iStock)

These results were consistent with six previous meta-analyses, all of which reported the same “statistically significant inverse associations” between fluoride exposure and children’s IQs, Taylor emphasized.

The research found that for every 1mg/L increase in urinary fluoride, there was a 1.63-point decrease in IQ. 

‘Safe’ exposure levels

The World Health Organization (WHO) has established 1.5mg/L as the “upper safe limit” of fluoride in drinking water.

“There is concern that pregnant women and children are getting fluoride from many sources.”

Meanwhile, the U.S. Public Health Service recommends a fluoride concentration of 0.7 mg/L in drinking water.

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“There was not enough data to determine if 0.7 mg/L of fluoride exposure in drinking water affected children’s IQs,” Taylor noted.

FDA BANS RED FOOD DYE DUE TO POTENTIAL CANCER RISK

Higher levels of the chemical can be found in wells and community water serving nearly three million people in the U.S., the researcher noted.

She encouraged pregnant women and parents of small children to be mindful of their total fluoride intake.

little boy filling fresh water from water tap in sports bottle

Nearly three million people have access to wells and community water with fluoride levels above the levels suggested by the World Health Organization. (iStock)

“If their water is fluoridated, they may wish to replace tap water with low-fluoride bottled water, like purified water, and limit exposure from other sources, such as dental products or black tea,” she said.

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“Parents can use low-fluoride bottled water to mix with powdered infant formula and limit use of fluoridated toothpaste by young children.”

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While the research did not intend to address broader public health implications of water fluoridation in the U.S., Taylor suggested that the findings could help inform future research into the impact of fluoride on children’s health.

Dental health expert shares cautions

In response to this study and other previous research, Dr. Ellie Phillips, DDS, an oral health educator based in Austin, Texas, told Fox News Digital that she does not support water fluoridation.

Mother and her toddler drinking a glass with water from the tap

The study researcher encouraged parents of small children to be mindful of their total fluoride intake. (iStock)

“I join those who vehemently oppose public water fluoridation, and I question why our water supplies are still fluoridated in the 21st century,” she wrote in an email.

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“There are non-fluoridated cities and countries where the public enjoy high levels of oral health, which in some cases appear better than those that are fluoridated.”

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Phillips called the fluoride debate “confusing” even among dentists, as the American Dental Association (ADA) advocates for fluoride use for cavity prevention through water fluoridation, toothpaste and mouthwash — “sometimes in high concentrations.”

mother checks son's brushed teeth

Fluoride is used in water, toothpaste and mouthwash to help prevent cavities. (iStock)

“[But] biologic (holistic) dentists generally encourage their patients to fear fluoride and avoid its use entirely, even if their teeth are ravaged by tooth decay,” she said.

“Topical fluoride is beneficial, while systemic consumption poses risks.”

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Phillips encouraged the public to consider varying fluoride compounds, the effect of different concentrations and the “extreme difference” between applying fluoride topically and ingesting it.

“Topical fluoride is beneficial, while systemic consumption poses risks,” she cautioned. 

“Individuals must take charge of their own oral health using natural and informed strategies.”

The study received funding from the National Institute of Environmental Health Sciences (NIEHS), the National Institutes of Health (NIH) and the Intramural Research Program.

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Treating Other Diseases With Ozempic? Experts Weigh In | Woman's World

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Treating Other Diseases With Ozempic? Experts Weigh In | Woman's World


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Treating Other Diseases With Ozempic? Experts Weigh In | Woman’s World




























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