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April 21, 2014

Andrew Silow-Carroll: Passoverkill? Suggestions to make next year's seders even more culturally sensitive

Sara Israelsen Hartley: Seeking the Divine: An ancient connection in a new context

Christine M. Flowers: Priest's execution in Syria should be call to action

Courtnie Erickson: How to help kids accept the poor decisions of others

Lizette Borreli: A Glass Of Milk A Day Keeps Knee Arthritis At Bay

Lizette Borreli: 5 Health Conditions Your Breath Knows Before You Do

The Kosher Gourmet by Betty Rosbottom Coconut Walnut Bars' golden brown morsels are a beautifully balanced delectable delight

April 18, 2014

Rabbi Yonason Goldson: Clarifying one of the greatest philosophical conundrums in theology

Caroline B. Glick: The disappearance of US will

Megan Wallgren: 10 things I've learned from my teenagers

Lizette Borreli: Green Tea Boosts Brain Power, May Help Treat Dementia

John Ericson: Trying hard to be 'positive' but never succeeding? Blame Your Brain

The Kosher Gourmet by Julie Rothman Almondy, flourless torta del re (Italian king's cake), has royal roots, is simple to make, . . . but devour it because it's simply delicious

April 14, 2014

Rabbi Dr Naftali Brawer: Passover frees us from the tyranny of time

Greg Crosby: Passing Over Religion

Eric Schulzke: First degree: How America really recovered from a murder epidemic

Georgia Lee: When love is not enough: Teaching your kids about the realities of adult relationships

Cameron Huddleston: Freebies for Your Lawn and Garden

Gordon Pape: How you can tell if your financial adviser is setting you up for potential ruin

Dana Dovey: Up to 500,000 people die each year from hepatitis C-related liver disease. New Treatment Has Over 90% Success Rate

Justin Caba: Eating Watermelon Can Help Control High Blood Pressure

The Kosher Gourmet by Joshua E. London and Lou Marmon Don't dare pass over these Pesach picks for Manischewitz!

April 11, 2014

Rabbi Hillel Goldberg: Silence is much more than golden

Caroline B. Glick: Forgetting freedom at Passover

Susan Swann: How to value a child for who he is, not just what he does

Cameron Huddleston: 7 Financial Tasks You Should Tackle Right Now

Sandra Block and Lisa Gerstner: How to Profit From Your Passion

Susan Scutti: A Simple Blood Test Might Soon Diagnose Cancer

Chris Weller: Have A Slow Metabolism? Let Science Speed It Up For You

The Kosher Gourmet by Diane Rossen Worthington Whitefish Terrine: A French take on gefilte fish

April 9, 2014

Jonathan Tobin: Why Did Kerry Lie About Israeli Blame?

Samuel G. Freedman: A resolution 70 years later for a father's unsettling legacy of ashes from Dachau

Jessica Ivins: A resolution 70 years later for a father's unsettling legacy of ashes from Dachau

Kim Giles: Asking for help is not weakness

Kathy Kristof and Barbara Hoch Marcus: 7 Great Growth Israeli Stocks

Matthew Mientka: How Beans, Peas, And Chickpeas Cleanse Bad Cholesterol and Lowers Risk of Heart Disease

Sabrina Bachai: 5 At-Home Treatments For Headaches

The Kosher Gourmet by Daniel Neman Have yourself a matzo ball: The secrets bubby never told you and recipes she could have never imagined

April 8, 2014

Lori Nawyn: At Your Wit's End and Back: Finding Peace

Susan B. Garland and Rachel L. Sheedy: Strategies Married Couples Can Use to Boost Benefits

David Muhlbaum: Smart Tax Deductions Non-Itemizers Can Claim

Jill Weisenberger, M.S., R.D.N., C.D.E : Before You Lose Your Mental Edge

Dana Dovey: Coffee Drinkers Rejoice! Your Cup Of Joe Can Prevent Death From Liver Disease

Chris Weller: Electric 'Thinking Cap' Puts Your Brain Power Into High Gear

The Kosher Gourmet by Marlene Parrish A gift of hazelnuts keeps giving --- for a variety of nutty recipes: Entree, side, soup, dessert

April 4, 2014

Rabbi David Gutterman: The Word for Nothing Means Everything

Charles Krauthammer: Kerry's folly, Chapter 3

Amy Peterson: A life of love: How to build lasting relationships with your children

John Ericson: Older Women: Save Your Heart, Prevent Stroke Don't Drink Diet

John Ericson: Why 50 million Americans will still have spring allergies after taking meds

Cameron Huddleston: Best and Worst Buys of April 2014

Stacy Rapacon: Great Mutual Funds for Young Investors

Sarah Boesveld: Teacher keeps promise to mail thousands of former students letters written by their past selves

The Kosher Gourmet by Sharon Thompson Anyone can make a salad, you say. But can they make a great salad? (SECRETS, TESTED TECHNIQUES + 4 RECIPES, INCLUDING DRESSINGS)

April 2, 2014

Paul Greenberg: Death and joy in the spring

Dan Barry: Should South Carolina Jews be forced to maintain this chimney built by Germans serving the Nazis?

Mayra Bitsko: Save me! An alien took over my child's personality

Frank Clayton: Get happy: 20 scientifically proven happiness activities

Susan Scutti: It's Genetic! Obesity and the 'Carb Breakdown' Gene

Lecia Bushak: Why Hand Sanitizer May Actually Harm Your Health

Stacy Rapacon: Great Funds You Can Own for $500 or Less

Cameron Huddleston: 7 Ways to Save on Home Decor

The Kosher Gourmet by Steve Petusevsky Exploring ingredients as edible-stuffed containers (TWO RECIPES + TIPS & TECHINQUES)

Jewish World Review

You will pay dearly for stolen sleep

By Gretel H. Schueller





JewishWorldReview.com | Can't get enough sleep? You're not alone. An estimated 50 million to 70 million U.S. adults don't get enough sleep, according to the U.S. Centers for Disease Control and prevention. But hold that yawn! We've got 5 reasons why you need to get enough sleep for your health--and most importantly, 7 sleep remedies to help you get more shut-eye. How much sleep do you need? Aim for 7-9 hours of sleep each night.

Obviously, sleep is important. Being well-rested makes you more alert and keeps your brain sharp (when you're tired, some brain cells actually nod off during the day) and gives you more energy overall. But sleep does so much more.

HEALTH BENEFITS

1. A stronger immune system
Skimping on sleep can compromise your immune system. An article in the journal Sleep reported that sleep deprivation had the same effect on the immune system as physical stress--such as from an illness or surgery, or grieving for a loved one.

After sleeping eight hours a night for one week, the men in the study were kept awake for 29 hours. This major sleep deprivation caused an increase in certain white bloods cells that are key players in immune activity.

Another recent study published in the same journal found that shorter sleep duration adversely affected study participants' responses to a standard hepatitis B vaccination. Researchers suggest this decreased antibody response may explain why people who don't get enough sleep are more susceptible to infectious diseases.

2. Younger skin
Researchers at Cornell University found that one night of sleep deprivation may cause your skin to lose elasticity, firmness and moisture. It also makes fine lines and wrinkles more noticeable.

3. Healthier heart
When it comes to heart health, research definitely supports the need for a good snooze. Adults who regularly sleep less than six hours a night have an increased risk of heart attacks and developing high blood pressure compared to those who sleep 7 to 8 hours per night. And 7 to 8 hours might be the magic number. Recent studies have also shown an association between excessive sleep (more than 9 hours a night for adults) and cardiovascular disease.

In one study, researchers observed elevated levels of C-reactive protein--an indicator of heart disease--both in women who slept 5 or fewer hours and also (and even more markedly) in those who slept 9 or more hours. And a large Swedish study reported recently in the European Journal of Epidemiology found an association between short sleep duration (5 hours or less per night) and increased cardiovascular events, such as heart attack and stroke.

4. Trimmer waist
If you sleep enough you can lose weight. Plenty of research confirms that adults who sleep less than six hours a night are at higher risk of being overweight. (Among children, sleeping less than 10 hours can cause unhealthy weight gain.)

According to a recent study at the University of Colorado, the effect of sleep may be even more powerful than we realized. The new study indicates that even just a few sleepless nights in a row can cause almost instant weight gain. Participants gained on average two pounds after one week of five-hour nights. Granted, the study was small--16 men and women were tracked for two weeks--but it may have real-world implications.


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One reason for this weight gain is because a lack of sleep increases hunger and appetite. Researchers have found a biochemical reason for this: Insufficient sleep can decrease levels of leptin--a hormone that tells us when we've eaten enough and suppresses appetite--and increase ghrelin, a hormone that signals the body to eat by stimulating hunger.

Not only does lack of sleep trigger appetite, it also increases the craving for high-fat, high-carbohydrate foods--aka junk foods. Researchers at Harvard University, for example, found that if you've missed even just an hour or two of sleep, you're more likely to give in to junk food the next day. Other researchers concur, and some brain-imaging studies have even depicted sleep deprivation activating the "junk-food pleasure centers" of the brain.

And there are even more weighty reasons for giving your tired body more sleep. In a small study in the Annals of Internal Medicine, researchers found that when dieters slept 5 hours a night for two weeks, they burned less fat and more muscle than those who slept 8 hours.

A Swedish study published in Sleep Medicine showed that in women under age 50, sleeping less than five hours or more than 10 hours per night was associated with a larger weight size and abdominal fat. Cortisol secretion (the stress hormone linked to belly-fat accumulation) is at its lowest at night, but sleep loss boosts cortisol the day after a night of poor sleep.

5. Lower diabetes risk
Over the long term, sleep deprivation increases the risk of serious health problems, including type 2 diabetes. Various studies have shown, for instance, that how much we sleep can affect blood sugar levels: not getting enough sleep can cause an increase in insulin resistance, making it harder to metabolize blood sugar properly. (Insulin is a key blood-sugar-regulating hormone.)

A 2012 study is the first to record this effect at the cellular level. Although it was a small study, with just 7 participants, researchers were able to see how insufficient sleep shrinks the ability of fat cells to respond to insulin. With meals strictly controlled, the 7 healthy men and women snoozed 8.5 hours for four nights in a sleep lab; for the next four nights, they were restricted to 4.5 hours of sleep.

The researchers found that sensitivity to insulin in fat cells decreased 30 percent after participants slept less. This means that those sleep-deprived fat cells needed roughly three times as much insulin in order to activate an enzyme (called Akt) that plays an important role in regulating blood sugar. When this sort of insulin resistance becomes chronic, it can cause excess sugar and cholesterol to accumulate in the blood, thereby increasing the risk of diabetes and other health problems, such as metabolic syndrome.

Again, this was a small study, but the results are intriguing; it seems even our fat cells need decent sleep.



TIPS FOR BETTER SLEEP

1. Avoid large meals and alcohol late at night
According to the National Institutes of Health, late-night meals can cause indigestion that interferes with sleep. The same goes for alcohol. While a nightcap may help you initially fall asleep, imbibing as few as two alcoholic drinks actually robs you of precious REM sleep, which means you'll wake up more frequently. Alcohol-related sleep disturbances are worse for women, say researchers at the University of Michigan.

2. Get to bed early
Try to get your sleep earlier rather than later--as in early to bed, early to rise, etc. People who stay up late tend to eat late, even when they're not hungry. Many studies indicate that calories from late-night snacking seem to pack more of a punch, and may increase cholesterol levels more so than if that same snack was eaten earlier in the day.

3. Drink tart-cherry juice
In several studies, melatonin-rich tart cherry juice has been shown to help with sleep. Tart cherries contain melatonin, a sleep-inducing hormone produced by our bodies and triggered by darkness. In a small pilot study, adults with chronic insomnia got some relief when they drank a cup of tart cherry juice twice a day.

4. Eat calcium-rich foods
A calcium deficiency might make it difficult for you to fall asleep, so eating foods rich in the nutrient, such as milk, yogurt, cheese, kale and broccoli, can help.

5. Boost your magnesium intake
Eating more magnesium-packed foods, such as bran from rice, wheat or oats, may improve your sleep. Seeds--like sesame, sunflower, squash and pumpkin--are also delicious sources of magnesium.

6. Grab a banana
This fruit, along with fortified cereals, chickpeas and most fish (especially salmon, halibut and tuna), contains vitamin B6, which helps the body produce melatonin.

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