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Tired in the morning? 4 factors are determinants that can change everything



Presse Santé

People tend to experience different levels of alertness from day to day, while also being distinguished from other people by their average daily level of alertness.
A recent longitudinal study suggests that the previous night’s sleep pattern, the previous day’s physical activity, and the nutritional composition of breakfast are related to the daily variation in a person’s morning alertness levels. The study also found that non-genetic factors, including mood, sleep quality, age and frequency of daily food intake, predicted differences in morning alertness between individuals. The study reports a modest effect of genetic factors on daily alertness, suggesting that interventions to modify non-genetic factors could help improve levels of daily alertness.

Impaired alertness immediately upon awakening and throughout the day may negatively affect cognitive and motor performance and increase safety risks. A recent study published in Nature Communications suggests that various modifiable lifestyle factors, such as sleep quality and duration, may have a greater impact on morning alertness levels than genetic factors. These results suggest that interventions at the individual and societal level targeting these non-genetic factors could help mitigate the negative consequences associated with reduced alertness.

Altered alertness and risk factors

Sleep inertia refers to the phase of altered alertness and performance that occurs between sleep and wakefulness, and can last from a few minutes to several hours after awakening. Although this is a common phenomenon, it can have a profound impact on people’s productivity and safety. Plus precisely, l’inertie du sommeil can avoir une incidence sur la securité des travailleurs exerçant des métiers dangereux ou alterer la prize de decision du personnel des services d’urgence, notamment le personnel soignant et les pompiers, ce qui peut influence sur la securité others.

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Similarly, reduced vigilance during the day due to lack of sleep is associated with lower productivity and increased risk of traffic accidents. However, little scientific evidence exists on the factors that influence alertness levels after waking up. In the present study, the researchers evaluated factors associated with daily variation in morning alertness in the same individual. They also looked at the role of genetic and non-genetic factors in influencing differences in average morning alert levels between individuals.

Sleep duration and physical activity.

The researchers first examined the impact of four prespecified factors on the daily variation in alertness observed in the same individual. They assessed the impact of the previous night’s sleep pattern, the previous night’s physical activity, the nutritional composition of breakfast, and post-breakfast blood glucose levels on morning alertness. The participants recorded their food consumption and alertness in an app.

To examine the impact of these factors, the researchers used data collected over a two-week period from 833 people between the ages of 18 and 65. Participants were required to wear a wristwatch accelerometer throughout the study to help collect data on their sleep profile and physical activity level. For the morning alertness assessment, participants recorded alertness levels in an app on a scale of 0 to 100. They reported their alertness rating first at the start of breakfast and then intermittently over the next three hours. Based on each participant’s baseline sleep profile, the researchers found an association between sleep duration and time and morning alertness levels. Specifically, when a participant slept in more than usual or woke up later than usual, she was more likely to exhibit higher levels of alertness the next morning.

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Higher levels of physical activity during the previous day were also associated with greater alertness in the morning. Only physical activity levels during the 10 busiest hours of the previous day were positively correlated with morning alertness levels. In contrast, physical activity performed at night was associated with lower morning alertness.

Morning food and nutrition.

The researchers then looked at the impact of the macronutrient composition of breakfast on morning alertness. They provided each participant with standardized breakfasts matched in calories and nutritional composition, including meals high in carbohydrate, protein, and fiber, eaten on different days. The researchers compared the participants’ alertness levels after consuming each of these meals with those of a reference meal that contained moderate levels of carbohydrates and protein. Among the various standardized meals offered to participants, consumption of a carbohydrate-rich breakfast was associated with higher levels of morning alertness than the reference meal. In contrast, the high-protein breakfast was linked to lower levels of alertness than the reference meal. The researchers also looked at the influence of changes in blood glucose (blood sugar levels) after breakfast consumption on morning alert levels.

Regardless of the composition of the breakfast, a lower blood glycemic load, a measure of the impact of food intake on blood sugar, after breakfast was associated with greater morning alertness. In particular, these four factors influenced morning alert levels independently of each other.

Differences between individuals

If these factors explain daily differences in morning alertness in the same individual, the authors also looked at factors that might explain why some participants had higher average levels of alertness than others.

In other words, the researchers looked at genetic and/or lifestyle factors that might influence an individual’s average or characteristic levels of daytime alertness. The researchers found that positive mood, older age, less frequent meals throughout the day, and better sleep quality were predictors of an individual’s average daily alertness levels.
The current study involved both genetically unrelated twins and adults. This allowed the researchers to examine the extent to which genetic factors might influence the twins’ daily alertness levels. The researchers found that genetic factors had only a small impact on an individual’s alertness levels, suggesting a greater impact from lifestyle factors that can be changed.

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This study allows for a more accurate assessment of potentially modifiable behaviors to improve next-day alertness. This is not only exciting for the potential targets of individuals and society to improve safety and health, but also for the research community, as it provides more testable hypotheses for future examination to identify the exact mechanisms causing these observed changes in the alert state.

Study limitations

The researchers acknowledged that their study had some limitations. For example, the morning alert levels in the study were based on self-reports and may be biased. The study also did not account for differences in light exposure in the morning, a factor known to significantly improve alertness. The researchers also noted that all of the standardized breakfasts were made up of carbohydrates, protein, and fat, and only the levels of these macronutrients varied. They cautioned that these findings should not be taken literally and lead to the adoption of carbohydrate-only meals for breakfast.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

6 innovative ideas for your eye health



Presse Santé

From games to more hands-on methods, medicine and technology have made inroads into the world of eye care. Whether you have vision problems or are simply trying to stay ahead of your eye health, there are many ways to proactively improve your vision with today’s cutting-edge innovations. In this article, we’ll explore six innovative ways to improve your eyesight. Keep reading!

  1. Pink glasses for migraine:

This innovative method to help reduce the effects of migraines is a revolutionary avenue for those who suffer from ophthalmic migraines and photophobia. For those feeling the debilitating effects of migraines and vision problems, the promise of light rose-tinted glasses that help neutralize bright lights that can trigger migraine episodes can provide much-needed relief.

Getting these special glasses is also easier: you just have to ask your optician for them. There are pre-assembled mounts available, or you can use clips to fit onto your existing mounts. No prescription needed! However, it is recommended to speak to an ophthalmologist before using them to make sure they are right for you.

  1. Blue light blocking glasses:

These glasses help protect your eyes from harmful blue light emitted by digital screens like phones and computers. This type of artificial light has been linked to poor sleep quality, headaches, and general fatigue due to its ability to suppress melatonin secretion in the body. A hormone responsible for regulating our sleep and wake cycles.

Blue light blocking glasses block some of this high-energy visible light before it reaches the eyes, providing relief for those suffering from symptoms caused by overexposure to artificial blue light.

  1. Therapeutic video games:

Games specifically designed to improve vision are becoming increasingly popular with people of all ages, including children whose vision may deteriorate due to nearsightedness or other conditions. These games take the form of visual tests that test players’ acuity by asking them to identify different shapes and colors on the screen at different levels of difficulty. This type of game has been shown to help strengthen visual processing skills while providing entertainment!

  1. Stellest Glasses:

Essilor® Stellest lenses are the latest achievement in innovative eyewear technology. These lenses have been designed to slow the progression of myopia in children when worn constantly for 12 hours a day. What’s even more remarkable is that compared to standard lenses available on the market today, Stellest lenses have been shown to reduce myopia progression at an average rate of 67%. Making it a practical option for parents looking to invest in their children’s eye health and longevity. Especially children from 8 to 12 years old (age in which the progression of myopia is greatest).

  1. 20-20-20 method:

This technique involves taking frequent breaks from any activity that involves near vision (such as reading or using a computer). Rest for 20 seconds and focus your eyes on an object 20 feet away every 20 minutes during the day (for example, looking out the window). By giving your eyes regular breaks like this, you give them time to relax and refocus, reducing the strain caused by prolonged close-up work activities that can affect concentration in the short term, as well as vision health in the long term. .

  1. eye yoga:

Eye yoga is an increasingly popular way to improve eyesight without resorting to corrective lenses. By strengthening the eye muscles, increasing blood flow, and improving coordination and concentration, these exercises can make a difference in the long run. Even if you think you don’t need glasses or contacts, practicing these simple exercises can help keep your vision sharp and clear.

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Depending on the objectives and needs of each one, you can practice them once a day or several times a week. But no matter how often you practice them, taking the time to do eye yoga can help you preserve your natural ability to see clearly.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

Here’s the actual walking distance you need to walk each day to lose weight



Presse Santé

Walking therefore improves our health and helps us lose weight, but in order to lose weight, we must know some important principles related to this exercise.

Walking to lose weight: how many calories should I lose?

First of all, two factors determine the number of calories you burn during a walk: where you walk and your body weight. For example, if you walk at a speed of one kilometer per hour, you can burn 400 calories in 1 hour. 4 additional kilometers will allow you to lose 300 more calories. If you organize a daily schedule and use a pedometer, you can achieve more satisfactory results.

The pedometer is used to keep track of your daily exercises and increases your chances of achieving the desired results. Wear it close to the hips, it is not bulky and it will count the steps you have taken during the day. So you will know how many steps you have to take to lose weight.

Also, if you’re taking 7,000 steps a day but still can’t lose weight, you can solve the problem mathematically by figuring out how to add mileage to the number of calories you need to burn.

Many people would need to take 2,000 steps in 1 km to burn calories; in general, 100 burn in 1 km. The pedometer will count your steps, allowing you to determine how many calories you have burned and how many more you need to burn. This is explained below:

1 km = approximately 2,000 steps and 100 calories;
To lose 500 g you have to spend 3500 calories;

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So if you want to lose 500g per week, burning 500 calories per day, you must walk 10,000 steps per day;
You can also start slowly and then increase the number of steps.

How much do you have to walk every day to lose weight?

First, walk three times a week for 15-20 minutes and gradually increase the routine. The optimal condition is to be able to walk for 30 to 60 minutes a day. Thanks to this exercise you will be able to lose weight in a completely natural way, without drastic diets. It is clear that this does not mean that you can follow an unhealthy diet, you will always have to learn to eat healthy and in the right amounts, but you should not restrict yourself and “starve yourself” as it happens with many diets.
How to start walking to lose weight permanently: 10 practical tips

If you want to lose weight in your stomach and legs, walk around and avoid many behaviors and decisions that only settle you into a sedentary lifestyle.

Do not use taxis or buses, but walk.
Walk your children to school
Park your car far from where you are going
You can walk to your home or workplace, or get off the bus halfway
Use the stairs instead of the elevator

Some pedometers display the number of pounds lost and the number of calories lost, which can stimulate you. If possible, buy a good-quality pedometer that tracks all your steps and calories burned, so you can track and improve your progress.

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You can change your routine and walk in different parks, areas, neighborhoods

Invite a friend to walk with you once or twice a week, to prevent it from becoming a boring exercise
You have to constantly change areas and take advantage of some natural trails
When it’s cold outside, you can buy a treadmill and watch a movie or your favorite TV series while you walk.

Therefore, the chin up, the look deep, the belly in, the spine straight and the buttocks tight. This will greatly enhance the effects.

To find out how many calories you need to burn, consult your doctor, who will be able to tell you if your body is healthy and how many calories you need to burn. If, on the other hand, you want to walk to lose weight, use the treadmill. Please familiarize yourself with the control panel first so that you know how to use it, you can read the instruction booklet carefully.

You can choose to start with a preset program or, if you are already familiar with this type of instrument, with a manual program. Next, you will need to adjust the intensity and incline. Because you want to lose weight, you need to burn more calories, so choose a workout tailored to that effect. My advice is to alternate light walking exercises with brisk walks or runs.

treat yourself to good music

Walking long distances can be boring for some people. Unfortunately, boredom is not a friend of perseverance and, in the long run, it will be counterproductive.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

You may also like :   To detoxify the skin, these 4 tips can bring better results!
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Well Being

To detoxify the skin, these 4 tips can bring better results!



Presse Santé

Do you want to have a radiant complexion without spending a fortune on expensive skin care products? Skin detox is a great way to achieve a glowing complexion, naturally! Taking the time to detoxify your skin can help remove impurities that clog your pores and slow cell turnover.

In this article, we’ll give you four simple tips to detoxify and revive dull skin and give it an instant boost. Read on to learn more about the benefits of a skin detox, plus easy ways to get started today!

Detoxify your skin: is it necessary?

Skin detoxification is an important part of a complete skin care routine and can help:

  • Improves the general health and appearance of your skin.
  • Cleanse and unclog pores to remove excess dirt, oil, makeup, or other debris that can clog them. This helps prevent blackheads, whiteheads, acne breakouts, and other skin irritations.
  • Reduce inflammation by removing toxins and dead cells from the surface of your skin.
  • Promotes cell renewal and balances the oily or dry appearance of the skin.
  • Maintain a radiant complexion by increasing blood circulation, which brings more oxygen and nutrients to skin cells.
  • Stimulates collagen production, which can make skin firmer and smoother over time.
  • Reduces bags around the eyes, making us look more awake and fresh.
  • Eliminate any boredom that has built up over time due to environmental stressors like pollution or sun damage.

How often should you follow a Detox treatment for your skin?

Depending on your skin type, it is generally recommended to perform a skin detox at least once every three months. However, if you have particularly oily or acne-prone skin, it is recommended that you do it more frequently.

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Before beginning your detox, it’s always a good idea to see a dermatologist to make sure you’re using the right products for your particular needs. He will be able to advise you on the products that best suit your skin type.

The basis of a good detoxification of the skin is proper cleansing.

  • Start by cleansing your face with a mild cleanser twice a day using lukewarm water.
  • Avoid rubbing too hard, as this can remove essential oils and cause dryness or irritation.
  • Use a toner specially formulated for oily or acne-prone skin. This will balance the pH of your skin and remove any residue left behind by the cleanser.
  • Next, exfoliation is essential as part of a complete skin detox. Don’t exfoliate too often though, as this can lead to over-exfoliation, disrupting the skin’s natural protective barrier, leading to redness and increased sensitivity.
  • When it’s time to exfoliate, be sure to use an enzymatic exfoliator. This type of product gently dissolves dead cells without irritating the delicate tissues of the face.
  • Also, be sure to wear sunscreen after your facial, even if you’re detoxing indoors! Sun damage can be one of the biggest villains when it comes to maintaining healthy skin, so protection is key!

Never underestimate the effect of a facial sauna.

Whether used at home or in a spa, the facial sauna can help to deeply cleanse and purify your skin. Helps open pores, allowing for better absorption of face masks and serums. Not only do you get a cleaner, more radiant complexion, but the steam can also help detoxify the skin and reduce inflammation.

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Regular use of a facial sauna can reduce puffiness, minimize fine lines and wrinkles, as well as hydrate the skin for a healthier appearance. This is because the heat from the steam draws excess moisture from the deeper layers of the skin and brings it to the surface. Facial saunas also promote blood circulation, which helps improve your complexion by nourishing cells that would otherwise be starved of oxygen and nutrients due to clogged blood vessels or clogged pores.

Plus, they’re also great for reducing stress levels! The calming effects of heat and aromatherapy will not only relax the muscles of the face, but also create a feeling of maximum relaxation throughout the body.

Bet on the right active ingredients.

If you are looking to do a skin detox, it is important to choose the right active ingredients to effectively purify and cleanse your complexion. One of the best natural ingredients for this task is green clay, thanks to its powerful toning and purifying properties. It is also very effective in reducing inflammation and redness caused by acne and other skin irritations. Charcoal is another great option as it helps absorb excess oil, blackheads and whiteheads and is gentle enough on the skin.

Alpha Hydroxy Acids (AHAs) are chemical exfoliants that can be incredibly effective at replenishing the skin and removing impurities. Also, essential oils like tea tree, lavender, or citrus are great for their cleansing benefits. Vitamin C should also be a part of your routine, as it evens out discolorations, brightens skin tone, and helps build collagen, all of which contribute to a healthier complexion.

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However, whatever ingredients you choose for your skincare routine, always remember to use them responsibly so as not to harm your sensitive skin. Overuse of certain products can lead to dryness, irritation, or even new breakouts, something you should definitely avoid when doing a detox! Therefore, always read the instructions carefully before applying any product to the face or body, and be on the lookout for possible allergic reactions.

Arm yourself with detox food supplements for the skin.

Detox food supplements can be taken orally or applied topically, depending on the desired results. The oral forms of these supplements are often made up of natural ingredients like herbs, amino acids, vitamins, and minerals that help the body get rid of toxins more efficiently. Topical forms may contain antioxidants and other compounds that help remove harmful contaminants from pores.

Regular intake of detoxifying dietary supplements can improve skin health, reduce inflammation and a more radiant complexion. These supplements also work to reduce signs of aging, such as fine lines and wrinkles, as well as discoloration caused by sun damage.

When taking or applying any form of detox supplement, it is important to carefully follow the directions to achieve optimal results and to ensure safety. Do not hesitate to take the advice of your dermatologist.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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