Get Enough Quality Sleep

A Little About Sleep

The evolution of our sleep cycle is an intriguing testament to the adaptive nature of our species. Throughout our evolutionary history, sleep has played a vital role in ensuring our survival and optimizing our cognitive and physiological functions. Over time, our sleep patterns have been shaped by various environmental and evolutionary pressures. The alternating cycles of wakefulness and sleep are believed to have provided early humans with essential advantages, such as conserving energy during periods of reduced activity, protecting against predators during vulnerable times, and facilitating memory consolidation and learning.

Adenosine and Its Effects on Our Sleep Cycle

Adenosine is an important molecule in our bodies that plays a significant role in regulating our sleep. In this blog post, we will delve into the fascinating world of adenosine and explore how it affects our sleep cycle.

Our Circadian Rhythm

Our circadian rhythm plays a crucial role in regulating our sleep-wake cycle, also known as the sleep-wake circadian rhythm. The circadian rhythm is an internal biological clock that operates on a roughly 24-hour cycle and is influenced by external cues, primarily light and darkness. It helps to synchronize our physiological and behavioral processes with the natural day-night cycle.

Our Need For Self-Esteem

From The Six Pillars of Self-Esteem by Nathaniel Branden

What is Self-Esteem?

Self-esteem is:

1. Confidence in our ability to think, confidence in our ability to cope with the basic challenges of life.
2. Confidence in our right to be successful and happy, the feeling of being worthy, deserving, entitled to assert our needs and wants, achieve our values, and enjoy the fruits of our efforts.

Self-efficacy - Confidence in the functioning of my mind, in my ability to think, understand, learn, choose, and make decisions; confidence in my ability to understand the facts of reality that fall within the sphere of my interests and needs; self-trust; self-reliance.

Self-respect - Assurance of my value; an affirmative attitude toward my right to live and be happy; comfort in appropriately asserting my thoughts, wants, and needs; the feeling that joy and fulfillment are my natural birthright.

Eat to Live, Not Live to Eat

Okay, this may be the holy grail of health and nutrition, and it is going to be a tough act to sell, but here goes. If we can’t get our desire for food under control, we cannot achieve what we want to achieve. The bad news is that most of the foods available to us (i.e. the unhealthy foods we have become accustomed to consuming) are addictive and they are designed that way.

Omega-6 Fatty Acids and Chronic Disease

While omega-6 fatty acids are essential for human health, excessive consumption of these fats has been linked to an increased risk of chronic diseases such as heart disease, cancer, and diabetes. The reason for this is that omega-6 fatty acids are converted in the body into various compounds that can cause inflammation.

Inflammation is a normal response of the body to injury or infection. However, when inflammation becomes chronic, it can contribute to the development of chronic diseases. Chronic inflammation has been linked to a wide variety of conditions, including heart disease, cancer, and diabetes.

The Omega-3/Omega-6 Relationship

Omega-3 and omega-6 fatty acids are two essential types of polyunsaturated fatty acids that are necessary for the proper functioning of our body. While both types of fatty acids are important, they differ in their effects on our health and the types of foods they are found in.

Omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are found in fatty fish, such as salmon and tuna, as well as in nuts and seeds, like flaxseed and walnuts. These fatty acids have been shown to have anti-inflammatory effects, which can help reduce the risk of chronic diseases, such as heart disease, cancer, and arthritis. Additionally, omega-3 fatty acids have been shown to support brain function and cognitive health.