Posts tagged with "sleep"

Vaughn Lowery, 360 MAGAZINE, skincare, hygiene

Quick Tricks for Clearer Skin


Clear skin makes a huge difference in how you look, and it’s one of the few parts of your appearance that can also impact your overall health. While you can dye your hair or change your clothes, there’s not really a one-and-done solution for flaky, stretched or wrinkly skin. Still, there are a few quick tricks that might help you get into a good skincare routine, most of which will take hardly any time out of your day.


Wash Your Face


It might sound silly, but lots of people forget to wash their face properly when they wake up. You don’t need to get special soaps and formulas involved – just splash some water onto your skin and dab it off with a cloth or towel. Not only does this help clean your skin by washing off any dirt and dust, but it’ll also help shock you awake if you’re still drowsy. Plus, looking hydrated is always a good thing, and water can make dry skin look smoother for a short time.


Look For Skincare Kits


Trying to juggle different brands together can be difficult, and it can take a while to complete a daily skincare routine if you’re using a whole range of different cleansers, moisturizers, and other formulas. Pre-made kits can speed up the entire process and are also much more likely to work together properly. Most companies that offer individual products will usually also sort them in bundles: if you’re already buying a lot of products from sites like misumiskincare.com, it might be worth looking into skincare kits to help you build a proper routine.


Use Sunscreen


Sunscreen will keep your skin protected from all the wrinkles, blotches and spots that can be caused by heavy exposure to sunlight. While it’s always good to get natural sunlight, but too much can cause more harm than good. If you’re planning on spending a lot of time outdoors, especially in hotter and brighter times of the year, it’s a good idea to put on at least a small amount of sunscreen every day. It only takes a minute or two at most.


Sleep Properly


Sleep is one of the best natural remedies for bad skin, since it doesn’t take any extra effort or time, and can help manage the hormones that cause skin inflammation and stress. Make sure you’ve wiped off any makeup before you get into bed, and try to get at least seven hours of sleep each day. You might need to alter your daily routine slightly, but your body will thank you for it.


Find Allergies


Allergies and intolerances can cause all kinds of problems, and skin issues are no exception. It’s entirely possible that you’re using, eating or spending time around something that’s making your skin worse. If you have the time, try to get yourself checked for common allergies or poor reactions – it makes a bigger difference than you might think, and it can even stop major breakouts or acne-like rashes that other people never get.

Vaughn Lowery, 360 MAGAZINE

The Secret Code to Resetting Your Body’s Inner Clock

By Cynthia Li, MD

“Our modern lifestyle is disrupting a deeply ingrained, primordial, and universal code to being healthy.” This is how Dr. Satchin Panda, a professor at the Salk Institute in San Diego and a researcher on circadian rhythms, begins his book, The Circadian Code. His statement is backed by a compelling body of research.

In 2012, Dr. Panda’s team divided genetically identical mice into 2 groups, one with unlimited access to a high fat-diet, and another with access to the same diet but whose eating was restricted to an 8-hour window (during that 8-hour window, however, the second group could eat as often as they wanted). The total caloric intake per day ended up being the same in both groups.  

The surprise: despite the same total caloric intake, the mice that ate within the time restriction showed no signs of disease often seen with a poor diet. No weight gain, diabetes, elevated cholesterol levels, fatty liver, or elevated markers of inflammation.  

In 2014, Dr. Panda’s team took it further. They divided genetically identical mice into 4 groups based on 4 different diets: high fat, high fructose, high fat and high sucrose (table sugar), and regular mouse kibble. Each of these groups had unrestricted eaters as well as those with time restrictions. Again, the caloric intake per day for all the mice ended up being the same. 

The result: the unrestricted eaters across the 4 groups tended to be obese with blood sugar, cholesterol, and inflammatory disorders, while those that ate within a 9- or 12-hour window stayed healthy, even if the latter “cheated” on the weekends. 

The purpose of these studies isn’t to condone a poor diet, but to stress the impacts of circadian rhythms on health and disease. Paying attention to when we eat seems to be a missing piece in the discussion of food, whether the goal is weight loss, more energy, or general health.  

What Exactly is the Circadian Clock?

The circadian clock is a biological rhythm found in plants, animals, and humans, closely aligned with the 24-hour day. This clock is influenced by our external environments—largely the exposure to light and dark—but is also controlled internally by our genes. Each organ has a set of genes that turn on, then turn off, at various times of the day and night. And though our environments have changed dramatically over the past century with artificial lighting and digital gadgets, our physiology remains largely the same today as it did two million years ago. In other words, there’s a mismatch between our internal clocks and stimuli from our modern lifestyle.    

Many of us know about the circadian rhythm, or have at least experienced it, in terms of jet lag.  Jet lag happens in part because melatonin, a brain chemical that dictates our sleep-wake cycles, gets disrupted by changes in the light-dark cycles when we cross time zones. But since each organ has its own internal clock, the liver is thrown off, too. And the digestive tract. And the lungs, the kidneys, and so on, through every organ. It takes on average 1 day for every hour of time change for the body to adjust.  

Why This Matters

When we deviate from our internal clocks, it creates added stress on the body. And stress, when perpetual and cumulative, can make us more vulnerable to chronic disease. Disrupted rhythms have been correlated with insomnia, attention deficit hyperactivity disorder (ADHD), depression, anxiety, migraines, diabetes, obesity, dementia, and cardiovascular disease. On the flip side, aligning with our clocks can optimize function, and optimizing function means improving health. 

The Good News

Getting back in sync is relatively easy. We can optimize our clocks in just a few weeks. Based on the rhythms of insulin, digestion, and sleep, you can try the following:

  1. Eat a big breakfast. Don’t skip it! This sets the clocks for the other organs.
  2. Eat a medium-sized lunch. Drink 1-2 glasses of water between meals for a greater sense of fullness, or healthy snacks in between are fine, too.
  3. Eat a small dinner. The earlier the better. If you want to skip one meal a day, it’s best to skip dinner.  
  4. Nothing to eat or drink after dinner (water and herbal teas are okay).

Research suggests to repair, reset, and rejuvenate, it’s best to have a fasting window of 12 hours or more (EX: 8:00 am-8:00 pm, or -6:00 pm for the more ambitious). Our bodies need this window as much as our brains do.

Time-restricted eating isn’t about counting calories; it’s being mindful and disciplined about timing. 

*If you have chronic fatigue or moderate-severe diabetes, short-term or intermittent fasting may not be optimal, and might worsen your symptoms. It’s best for these conditions to work with an integrative doctor or functional nutritionist. 

A Few Last Tidbits

—Our bodies can’t make and break up body fat at the same time. Every time we eat, the fat-making program turns on and the body aims to store it. The fat-burning genes only turn on a few hours after the food stops coming in.  

—Gut motility increases during the day and slows down at night. So when we eat late, indigestion, insomnia, and weight gain are more likely.  

—The gut’s microbiome (the bacteria, viruses, and yeast that aid in digestion, absorption, and overall health) is affected by our internal rhythms.  

The take-home

—The better you can stick to regular eating intervals, the easier on your body.  

—A twelve-hour overnight window can have major benefits for your overall health.

—Eat real foods with lots of vegetables of different kinds, and keep the processed foods to a minimum.

—Try this for 30 days and see how you feel. 

—To be in sync with the internal and external rhythms of your body can do your body right.

Dr. Cynthia Li, MD, is an integrative and functional medicine practitioner in Berkeley, CA. She serves as faculty on the Healer’s Art Program at the University of California San Francisco School of Medicine. She is the author of Brave New Medicine: A Doctor’s Unconventional Path to Healing Her Autoimmune Illness. 

Vaughn Lowery, 360 MAGAZINE

7 Ways To Make Your Face Look Younger

Everyone wants to live forever, but NO one wants to grow old. Well, at least no one wants to LOOK old! That paradox has been ingrained in most of us from the moment we feel the effects of aging!  It is a deep-rooted desire to fight the process of growing old tooth and nail. While it’s true that no one can stop maturing, there are ways that we can slow it down or at the very least look younger. Here are some suggestions.

1. You Are What You Eat

Or, you are what your body absorbs. If you are eating foods that are prohibiting you from absorbing needed nutrients, then that can most definitely be the culprit to looking older. That is why consuming a diet that is nutrient-dense is so important! Avoiding sugar is something you may also want to consider. A diet that is low in sugar keeps insulin levels low. It is important to understand that a consistent spike in insulin levels accelerates aging.

2. Sleep

It is no secret that the body needs sleep but not just any old sleep will do. Our bodies require six to eight hours of recuperative sleep every night. If we regularly deprive ourselves of that then we will begin to age faster, and it will show! If you are suffering from long-term sleep deprivation it is best that you find the root cause and resolve it because sleep is vital to our longevity.

3. Let’s Get Physical!

There is a reason why exercise is often advised when wanting to look younger. That’s because regular exercise dramatically slows the aging process in our chromosomes (thread-like structures housed in the nucleus of each cell). Our telomeres (caps placed at the end of chromosomes like shoelaces) controls aging. As we age, our telomeres become shorter. Regular exercise halts that process helping us maintain longer telomeres which are linked with a prolonged existence. Not to mention that exercise also relieves stress and anxiety which can take its toil and show on our faces prematurely aging us.

4. Water

Hydration is very important in maintaining our youthful appearance. Especially when you consider that the human adult body is 60% of water. Not only does water cool down the body but it also delivers nutrients to the cells and removes waste. Along with drinking water, you can also eat fruits and vegetables with high water content such as watermelon, grapefruit, and cucumber.

5. Protect Your Skin

The sun is a great source of Vitamin D which is necessary for our immune health and absorbing calcium, however, the sun also ages our skin due to its harmful ultraviolet (A and B) rays. These are the types of sun rays that reach the earth’s surface. UVB rays produce sunburn and are associated with the formation of most skin cancers. UVA rays are also the cause of some cancers in the skin. Finding a sunscreen with SPF 15 (at least) that protects against both rays is ideal, also wearing hats and using umbrellas will help.

6. Skin Care: Gel

Keeping in line with skin protection, there are products that can be used that can help with the skin’s appearance. If you are having difficulties with your skin texture or if you have scars, you can use natural solutions like aloe gel or coconut oil. These can be very effective in helping the skin to heal properly and natural. Also, a good scar gel will help.

7. Make-up

How you apply your make-up can make a significant difference in how young or old you appear. Advice on make-up tips can be found all over social media platforms such as Pinterest, Facebook, or YouTube. Be sure to incorporate good habits like removing your make-up and cleaning your face before going to bed and make sure that your make-up is not too old or unsanitary.

What is all comes down to is that, we have to live a healthy lifestyle. I know that we hear this advice over and over again to the point of it being a cliché; however, there is a reason why we hear it often; BECAUSE IT’S TRUE! There’s really no way around it. If we want to look youthful yet live as long as possible, we must develop good lifestyle habits. 

Quality of Sleep is Significant Opportunity for North American Hotels

Fewer Than 30% of Hotel Guests Experience “Better Than Expected” Night’s Sleep

Forget the minibar, sleek lobby and mints on the pillow. If hotels really want to build loyalty and delight their customers with stand-out lodging experiences, they need to focus on the bed. According to the J.D. Power 2019 North America Hotel Guest Satisfaction Index (NAGSI) Study,SM released today, quality of sleep is one of the most important components of a hotel guest experience with the potential to drive overall satisfaction and brand loyalty, but the majority of hotels are not delivering better-than-expected sleeping conditions.

“Delivering a superior sleep experience—from the quality of the bed, linens and pillows to the ambient sound and temperature of the room—is a huge opportunity for hotels to differentiate themselves from the pack and earn significant goodwill with guests,” said Jennifer Corwin, Senior Manager of Consumer Insights for Travel & Hospitality Intelligence at J.D. Power. “Of all the discrete variables of the hotel guest experience we measure, a better-than-expected night’s sleep is the one with the potential to drive the highest levels of overall guest satisfaction for those hotels that can deliver.”

Now in its 23rd year, the North America Hotel Guest Satisfaction Index Study was redesigned this year to incorporate much deeper guest profiling information and extended coverage of the full hotel customer journey, including the path to purchase, pre-stay communications and post-stay communications. The study also now includes property-level information throughout North America, updated food and beverage metrics and inclusion of vacation rental utilization metrics.

Following are some key findings of the 2019 study:

  • More zzzs, please: Overall satisfaction scores increase 114 points (on a 1,000-point scale) when hotel guests experience a better-than-expected quality of sleep. However, just 29% of hotel guests had such an experience. Of guests who do experience better-than-expected quality of sleep, 78% say they “definitely will” return to that property and 71% say they “definitely will” return to that brand.
  • The anatomy of a good night’s sleep: The top contributors to quality of sleep and, therefore, higher satisfaction scores, are comfort of bed; quietness of room; comfort/quality of pillows; room temperature; and comfort/quality of linens. Satisfaction scores for quality of sleep are also higher when hotels offer beyond-the-basics items, such as white noise/sound machines, earplugs, robe/slippers and authentic local decor.
  • Quality of sleep directly correlated to price of room: The highest rate of better-than-expected sleep quality is in the luxury hotel segment (42%), followed by the upper upscale (33%), upscale (31%), upper midscale (28%), midscale (28%) and economy (23%) segments.
  • Arrival and check-in experiences present opportunity to shine: The key elements of the check-in experience consistent with high hotel guest satisfaction scores are efficiency (ideally takes five minutes or less); accuracy; and offering a warm welcome. When any of those baseline criteria are not met, satisfaction scores tumble as much as 100 points.

Study Rankings

The following hotel brands rank highest in guest satisfaction in their respective segments:

Luxury: The Ritz-Carlton (for a fifth consecutive year)
Upper Upscale: Hard Rock Hotel
Upscale: Best Western Premier
Upper Midscale: Drury Hotels (for a 14th consecutive year)
Midscale: Wingate by Wyndham (for a fifth consecutive year)
Economy: Microtel by Wyndham (for a second consecutive year)

The 2019 North America Hotel Guest Satisfaction Index Study analyzes guest responses to more than 150 questions regarding their overall experiences and includes 85 officially ranked brands in six market segments. This year’s study is based on responses from approximately 44,890 guests who stayed at a hotel between June 2018 and May 2019.

For more information about the 2019 North America Hotel Guest Satisfaction Index Study, visit https://www.jdpower.com/resource/jd-power-north-america-hotel-guest-satisfaction-index-study.

J.D. Power is a global leader in consumer insights, advisory services and data and analytics. These capabilities enable J.D. Power to help its clients drive customer satisfaction, growth and profitability. Established in 1968, J.D. Power has offices serving North America, South America, Asia Pacific and Europe.

Don’t Let Your Body Be A Bummer This Summer: 5 Tips To Detoxify

As summer winds down, some people who ditched their New Year’s weight-loss resolutions may re-dedicate themselves to looking good.

Even more important, though, is what we put in our bodies. What we eat and drink not only impacts how we look, but how we feel.

And to properly set the tone for the inner body and good overall health, it’s vital to get the bad stuff – toxins – out, and keep them out, says Dr. Suhyun An (www.drsuhyunan.com), an expert on regenerative medicine and co-author of Demystifying Stem Cells: A Real-Life Approach To Regenerative Medicine.

“People may want to look good, but being truly healthy on the inside is a year-round commitment,” Dr. An says. “And you need to start by detoxifying the body.

“Toxins can severely affect every part of the body. They’re in tons of every-day products.  Being aware of them and avoiding them are essential to good health.”

Dr. An provides five tips for cleaning out the toxins in your body:

Reduce the toxins you’re taking in. The first step to cleaning out toxins in your body is to cut back – or completely eliminate – things you put into your body that contain them. “When something is hard for the body to digest, it can slow down your metabolism and cause toxins to accumulate in your body,” Dr. An says. “Avoid these groups: red meat, gluten, refined sugar, processed food, alcohol, and caffeine.”

Be careful with household products. Household cleaners, soaps, and beauty products all can contain harmful toxins that are absorbed through the skin. “Choose these products carefully,” Dr. An says, “and always make sure you know what’s in them. There are many great natural cleaners and products that can help reduce the toxins your skin and body are exposed to.”

Drink plenty of water. “Water has a multitude of benefits for your body, skin, and organs,” she says. “Drinking enough water is extremely important in getting rid of toxins in the body. It helps boost metabolism and can literally flush out the harmful materials that have built up in your body.”

Add plenty of dietary fiber and antioxidants to your diet. Eating foods with plenty of fiber, such as organic fruits, vegetables and whole grains, will help your body move the toxins out. “Antioxidants help to fight free radicals and help to further remove harmful materials,” Dr. An says.

Sweat it out. Sweating is a very effective way for the body to get rid of toxins. “Achieving this through exercise also keeps your organs and systems working properly, which plays a key role in releasing toxins,” Dr. An says. “Aside from exercising, hopping into a sauna or hot bath can help, too.”

“Removing toxins is key to living a healthy life,” Dr. An says. “Just like many of us do in our homes by procrastinating and getting sloppy, our body stores junk. Get rid of it once and for all.”

About Dr. Suhyun An, DC, MSN, NP-C

Dr. Suhyun An (www.drsuhyunan.com) is the clinic director at Campbell Medical Group in Houston and an expert on regenerative medicine. She is co-author of Demystifying Stem Cells: A Real-Life Approach To Regenerative Medicine and travels the nation speaking on those topics. Dr. An received a BS in Biochemistry and Biophysical Science from the University of Houston, graduated cum laude from Parker College of Chiropractic, and got her master’s in nursing science from Samford University.

Johnny Orlando’s Debut EP

Johnny Orlando Announces Debut EP, TEENAGE FEVER, Plots Headlining North American Tour &

Drops Dreamy New Single “SLEEP”

Singer-songwriter and fan favorite Johnny Orlando shows no sign of slowing down. Set to share his first solid musical statement in the form of his debut EP, Teenage Fever, out March 15, followed by a headlining North American tour this spring, the recent JUNO-Award nominee for Breakthrough Artist of the Year also drops his dreamy new single, Sleep today.

Tickets for the Teenage Fever Tour are on sale February 18 at johnnyorlandomusic.com. To pre-order Teenage Fever, click here. See full track listing below.

Sleep”, co-written by Orlando, his sister Darian and Swedish collaborators Linnea Södahl (Zara Larsson, Anne-Marie) and Hampus Lindvall (Zara Larsson), is the second single from Johnny’s upcoming debut EP. The pop Swedish-influenced song about living in the moment and not wanting that moment to end showcases Johnny’s maturing sound and songwriting skills.

“We wrote ‘Sleep’ for anyone who’s ever experienced that feeling of never wanting to be apart from someone who you love to spend time with. I felt that it was a very real and relatable thing that people experience at some point in their adolescence,” said Johnny. “Linnea first came up with the concept for ‘Sleep’ – it’s almost like there’s a word for it in Swedish, or it’s a common feeling, that we don’t really think about in English, and that’s why I think it’s so unique.”

Out March 15, Teenage Fever marks Orlando’s biggest release since signing with Universal Music Canada and Island Records. Emanating confidence and charisma over danceable electronic grooves and a subtle hip-hop bounce, Orlando levels up his take on pop. The EP highlights his ever-evolving songwriting skills as he co-writes all six tracks with his sister, Darian Orlando, and a range of acclaimed collaborators including Mike Wise (bülow, Dvbbs, RALPH), Linnea Södahl (Zara Larsson, Anne-Marie), Nick Ruth (Ryan Tedder), Jordon Manswell (Daniel Caesar) and Matthew Burnett (Jessie Reyez, Daniel Caesar). The EP also features previously released single, “Last Summer” which sits at over 17.3 million global streams (and growing) across all platforms.

“I’m very excited and so grateful that I have this opportunity to share my debut EP,” added Johnny. “‘Teenage Fever’, represents those experiences and feelings all teenagers have while trying to navigate their high school years. It tells the story of my journey, and I hope it will give people a more personal insight into my life and experiences. We spent about a year making this project and it means so much to me. I worked with so many cool people with different backgrounds and from different places, which gives it a lot of character and makes every song unique. I’m so happy to share new music with fans and hope they love it as much as I do – I can’t wait to see the reaction live on tour!”  

Stay tuned for much more to come from Johnny Orlando at johnnyorlandomusic.com.

Teenage Fever Track Listing:

  1. Sleep
  2. Last Summer
  3. Piece of My Heart
  4. Deep Down
  5. Waste My Time
  6. Why

TEENAGE FEVER TOUR DATES:

4/29/2019     Chicago, IL  – Park West

4/30/2019     Pontiac, MI – The Crofoot

5/2/2019       Toronto, ON – Danforth Music Hall

5/3/2019       Montréal, QC –  Corona Theatre

5/5/2019       Boston, MA –  Paradise Rock Club

5/6/2019       Philadelphia, PA – The Theatre of Living Arts

5/7/2019       New York, NY – Playstation Theater

5/8/2019       Baltimore, MD – Rams Head Live

5/10/2019     Charlotte, NC – The Underground

5/11/2019     Orlando, FL Plaza Live

5/13/2019     Houston, TX House of Blues

5/14/2019     Dallas, TX – House of Blues

5/16/2019     Tucson, AZ – Rialto Theatre  

5/17/2019     Los Angeles, CA – The Belasco Theatre

5/18/2019     San Francisco, CA – August Hall

5/20/2019     Portland, OR – Holocene

5/21/2019     Seattle, WA – Neumos

5/22/2019     Vancouver, BC – Rio Theatre

 

3 Transformation Tips From Gold’s Gym Fitness Influencer

1 Set Micro Goals: Break your large goals into smaller steps. If you’d ultimately like to lose 100 pounds, start 10. If you’d like to cut out sugar, cut it out at a few meals first. If you’d like to make it in the gym 5/6 days a week over the next year, focus on making it 5/6 a week for the next month. Not only do micro-goals make your larger goals more manageable, they also give you a psychological confidence boost by achieving them.

2 Don’t Over Complicate Things: There’s keto, cardio timing, CrossFit, paleo, HIIT, classes, Powerlifting, gluten free, bodybuilding, macro counting… there are a million different buzz words in the fitness industry. Keep it simple when you’re starting out.

3 Focus on the FOUR Pillars:  There are four pillars – nutrition, physical activity, sleep, and stress. Focus on eating a nutrient rich diet that puts you in a caloric deficit (and drinking about a gallon of water), moving more than you normally would through exercise or activity, getting better, longer sleeps, and making efforts to reduce your stress. As you move closer to your goals and get a handle on those four basic tenants, you can start to focus on other variables. Nail the basics.  THEN upgrade