KURANG TIDUR MENYUMBANG KEPADA TEKANAN DARAH TINGGI

Coming up short on your nightly snooze not only can affect your mood but, as a new US study finds, can also raise your blood pressure.  When it comes to good health, it boils down to three essentials: diet, exercise and sleep, all of which are critical to maintainning overall health, and specifically, a healthy blood pressure, the researchers said.  In the study, men who got the least deep sleep were 80% more likely to develop high blood pressure than those who got the most.  Deep sleep patterns were measured by a reduced speed of their brain waves - deep or"slow wave" sleep is also characterised by non rapid eye movement (nonREM) from which it is difficult to awaken.  People with poor quality sleep spend reduced time in deep sleep.  Previous studies have linked sleep disorders such as obstructive sleep apnea to an increased risk of high blood pressure.

TIPS FOR A BETTER NIGHT'S REST

• Cut caffeine - the effects of caffeine can take as long as eight hours to wear off
• Avoid alcohol as a sleep aid- it may initially help you fall asleep, but it can also lead to less-than restful sleep
• Relax before bedtime-create a pre-sleep ritual, such as light stretching or hot bath, to help you unwind
• Exercise regular exercise, usually in the mornings or afternoons can help you sleep like a baby
• Keep your bedroom dark, quiet and comfortable.

MENGURANGKAN RISIKO TERKENA 'STROKE'

If you want to reduce your risk for stroke, grab an apple, pear or other white fleshed fruit or vegetable, according to the new study. The scientists found that people who regularly ate white fleshed fruits and vegetables had a 52% lower risk of stroke compared to those who didn't.  Interestingly, the researchers found that adding as little as a couple of apple slices to your daily diet could reduce your stroke risk by 9%.  Other foods in the white category include bananas, cauliflower, chicory, and cucumbers, but not potatoes, which are cosidered a starch.  While white fleshed fruits and vegetables may help curb stroke risk, another study found that consuming green leafy vegetables can reduce your risk of developing type 2 diabetes.
Source : Journal of the American Heart Association.