Dear Readers,
This newsletter serves readers and subscribers throughout the world. Most of you live in the
United States. To any of you who have directly suffered a loss due to the recent tragedies in New York or Washington, DC, we extend our deepest sympathies. The entire world has been affected and moved by these events. Our thoughts and prayers are with all of you.
During this time of tragedy, we hope you'll find "Get Your Sleep" a valuable topic as well as the included contact information at the bottom of this newsletter. Please forward this newsletter to those who may find it of value.
'Till next time... stay strong.
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IN THIS ISSUE
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Get Your Sleep
Exercise-induced Menstrual Changes
Phone numbers and links that may be useful.
=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-= Get Your Sleep
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MrTrainer's Tip
The average American gets less than 7 hours per night, and in a time of tragedy like this, it may be difficult to sleep well. But we need to make a conscious effort for our own well-being.
Red, puffy eyes aren't the only consequence of lost sleep. There's also daytime sleepiness, fatigue, and memory problems. A recent study took a look at the body's hormonal and endocrine systems during periods of lost sleep. Researchers found that our bodies begin to exhibit signs that mimic the affects of aging during times of sleep deprivation. It appears that our metabolism is affected by the loss of sleep, which can lead to increased or worsened symptoms of age-related illness. Hypertension, weight gain, diabetes, and memory loss could all be affected by sleep loss.
Although sleep requirements may vary for different individuals, most research points to the fact that we need 8 to 9 hours of sleep each night for optimal performance.
Tips for sleeping well: 1) Go to bed and get up the same time each day. 2) Relax and rid yourself of stress 1 hour before bedtime. (don't exercise, work, eat, or watch/read the news) 3) Avoid caffeine, nicotine and alcohol before bedtime.
||| =-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=>> Bicep Training
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Visit the new and improved bicep training area.
Women can experience infrequent or irregular menstrual cycles in response to excessive exercise, and in some cases, may stop menstruating altogether.
If the cycles are infrequent, this may or may not be caused by excessive exercise. Some women may not ovulate due to hormonal problems or even polycystic ovaries (PCOD). Over time, the inside lining of the uterus (endometrium) grows thicker. This may lead to an excessively large or prolonged period when it does occur. Furthermore, this perpetual stimulation of the endometrium may lead to endometrial cancer.
When a women has total loss of menstrual cycles (amenorrhea) in response to heavy exercise, the cause is usually a deficit of estrogen or an imbalance of brain-pituitary hormones caused by extremely low body fat. Body fat percentages lower than 15 to 18 percent, as can be found in runners, dancers, gymnasts, or bodybuilders, are more likely to induce amenorrhea.
In addition to problems with amenorrhea and infertility, chronic estrogen deficiency may contribute to loss of bone density, predisposing the woman to osteoporosis. Since peak bone density is built from ages 25-30, those with this problem may not achieve normal peak bone density, which further increases the risk of eventual osteoporosis.
Women with irregular or absent periods should be evaluated by a physician. If the cause appears to be due to excessive exercise, simply reducing the level of intense training and increasing body fat slightly, may resolve the problem. Increasing calcium intake is also recommended.
* TO GIVE BLOOD
Call 1-800 GIVE LIFE
or contact your local hospital or health care system.
* MEDICAL VOLUNTEERS:
Physicians may call: (212) 604-3850
Nurses may call: (212) 604-8474 EMT
Nurses' Aides may call: (800) 628-0193
Search and Rescue Professionals may call: (703) 222-6277
All Medical Professionals may call: (800) 801-8092
* HOSPITAL PATIENT LOCATOR -- NY: Click Here.
Please note that unlike many of the questionable and
perhaps fraudulent websites on the internet, the above
link is offered by the New York City Mayor's Office of
Emergency Management; all patients in the database are
submitted by the hospitals themselves.