If you are over the age of 50, getting 5 hours or less of sleep every night can be dangerous for you. According to experts, you may be at risk of at least two serious diseases. This claim has been made in new research published in Plos Medicine.

25 years of research

The research involved 8,000 UK government employees. He did not have any chronic disease till the age of 50. The scientists asked them to report their sleep and health information every 4 to 5 years for the next 25 years.

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Those whose sleep was tracked at age 50 had a 30% risk of chronic disease if they slept 5 hours or less. These were compared to people who slept 7 hours a night. At the same time, this risk increased to 32% at 60 years and to 40% at 70 years. The risk of death from not getting enough sleep was also found to be 25%.

The risk of these diseases due to less sleep

According to research, people who sleep less than 5 hours a night have diabetes, many types of cancer, heart disease, heart stroke, heart failure, lung disease, kidney disease, liver disease, depression, amnesia, and Parkinson’s. There is a risk of getting diseases, arthritis and many mental disorders.

A growing problem in rich countries

Dr Severin Sebia, the lead author of the research and research associate at the UCL Institute of Epidemiology, says that the trend of having multiple serious diseases at the same time seems to be increasing in high-income countries. More than half of older people here have at least two chronic diseases. This is a big challenge for health services, hospitals, and the entire health system.

How much sleep is necessary?

According to Dr Sebia, as people age, their sleep cycle also changes. To avoid chronic and serious diseases, getting 7 to 8 hours of sleep every night is important. More or less sleep than this is harmful to your health. To sleep well, the room should be dark, peaceful, and at the right temperature. Do not eat anything heavy before sleeping and keep all electronic devices away from yourself.

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 5 nutrients that you should consume in adequate amounts to improve your sleep quality

“Here are some essential nutrients that your body may be lacking and disrupting your sleep. Here are some foods that can make up for the lack of these nutrients.

Lack of these nutrients does not cause sleep.

1. Magnesium

Magnesium helps facilitate approximately 300 metabolic functions. “Magnesium reduces stress, anxiety, and blood pressure strengthens nerves and muscles, and promotes clip quality,” Some food sources of magnesium as “spinach, black beans, soy, potatoes, and avocados.”

2. Vitamin D

This deficiency may be more common in winter due to the lack of sun. “Vitamin-D deficiency is associated not only with poor sleep quality but also with low energy throughout the day,”.

3. Calcium

“It’s not only linked to bone health, but it’s also an important factor in our clip quality,”. Include nutritious dairy products in your daily diet so that you can consume enough calcium.

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4. Vitamin B12

A lack of vitamin B12 in the body can cause “many sleep problems—ranging from insomnia to sleeplessness,”. “fish, eggs, chicken, dairy products and legumes” as great sources of vitamin B12. ” 

5. Omega 3 Fatty Acids

Omega 3 fatty acids are a nutrient whose deficiency can disrupt the quality of your sleep. “Omega 3 fatty acids are known to promote health and brain health, but did you know that it is also linked to reducing anxiety and insomnia? This heart-healthy fat promotes better sleep quality.”

“15 Effective Tips to Improve Your Sleep Quality and Wake Up Refreshed”

You might be unable to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips.

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1. Stick to a consistent sleep schedule:

Try to go to bed and wake up at the same time every day, even on weekends. This can help regulate your body’s internal clock and make it easier to fall asleep at night.

2. Create a bedtime routine:

Establish a relaxing routine before bed, such as taking a warm bath, reading a book, or practising deep breathing exercises. This can help signal to your body that it’s time to wind down and prepare for sleep.

3. Make your bedroom conducive to sleep:

Keep your bedroom cool, dark, and quiet. Invest in comfortable bedding and a supportive mattress and pillow to help you sleep comfortably.

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4. Limit your exposure to screens:

Avoid using electronic devices, such as smartphones, tablets, and laptops, in bed. The blue light emitted by these devices can interfere with your sleep.

5. Avoid caffeine and alcohol:

Try to avoid consuming caffeine or alcohol before bedtime, as these substances can disrupt your sleep.

By following these tips, you can create an environment and routine that supports a good night’s sleep. Give them a try and see how they work for you.

6. Exercise regularly:

Regular physical activity can help you fall asleep faster and sleep more deeply. However, it’s important to avoid exercising too close to bedtime, as this can make it harder to fall asleep.

7. Manage stress:

Stress and anxiety can make it difficult to sleep well. Try to find ways to manage stress, such as practising yoga, meditation, or deep breathing exercises.

8. Avoid heavy meals before bedtime:

Eating a heavy meal close to bedtime can interfere with your sleep. Try to eat dinner a few hours before bed and avoid spicy or acidic foods that can cause heartburn.

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9. Use your bed only for sleep and sex:

Avoid working, watching TV, or using your smartphone or laptop in bed. This can help train your brain to associate your bed with sleep and relaxation.

10. Consider seeking professional help:

If you’ve tried these tips and are still having difficulty sleeping, consider seeking help from a healthcare professional. They may be able to recommend treatments or therapies that can help you sleep better.

Remember, everyone’s sleep needs are different, so it’s important to find what works best for you. By making some simple changes to your routine and environment, you can improve the quality of your sleep and wake up feeling refreshed and energized.

11. Keep a sleep diary:

Tracking your sleep patterns can help you identify patterns or habits that may be interfering with your sleep. Keep a sleep diary to record when you go to bed, wake up, and any factors that may have affected your sleep (e.g., caffeine consumption, stress, exercise, etc.).

12. Try relaxation techniques:

Relaxation techniques such as progressive muscle relaxation or visualization can help reduce muscle tension and calm the mind, making it easier to fall asleep.

13. Use aromatherapy:

Certain scents like lavender, chamomile, and jasmine can help promote relaxation and improve sleep quality. Consider using essential oils, candles, or a diffuser to create a relaxing environment in your bedroom.

14. Invest in blackout curtains:

Light exposure can disrupt your body’s internal clock and interfere with your sleep. Blackout curtains can help block out light and create a dark environment that’s conducive to sleep.

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15. Get sunlight exposure during the day:

Exposure to natural light during the day can help regulate your body’s internal clock and improve sleep quality. Try to spend some time outside or in a well-lit room during the day to help regulate your circadian rhythm.

Remember, improving your sleep quality is a process that may require some experimentation and patience. By implementing these tips and monitoring the impact they have on your sleep, you can gradually develop habits and routines that promote better sleep.

It is very important to be balanced to live a good and long life. It is not only mentally, but also physically. According to recent research done in Brazil, if people over the age of 50 are not able to stand more than 10 seconds on one leg, then the possibility of their death doubles within the next 10 years.

A balance test is done for 10 years

Through research, scientists wanted to understand whether a small 10 -second balance test could detect people die early. Also, should this test be added to the patient’s routine health checkups? For this, 1,700 people were included in the research and their health checkups were done from 2009 to 2020. At the time of the first Test, he was 51 to 75 years old, which led to the average age of 61. 68% of these people were male.

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In 10 years of research, 21% of people failed the balance test. Apart from this, the risk of failing the test also increased with age. 54% of people aged 71 to 75 years could not pass this test. At the same time, 5% of those aged 51 to 55, 8% of 56 to 60 years, 18% of 61 to 65 years and 37% of 66 to 70 people failed Tests.

They say results

In 10 years of research, scientists found that the possibility of the early death of people who failed the balance test increases. About 17.5% of the failed people lost their lives within the next 10 years. At the same time, this figure was 4.6% among those passing. Scientists also found that those who failed the balance test had diseases like obesity, hypertension, coronary artery disease and dyslipidemia.

Death threat increased by 84%

The sex, age and medical history of people who died during the research were taken into consideration. This made scientists understand that people who suffer from old and other diseases and fail the balance test are at 84% the risk of dying in the next 10 years.

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How is the balance test done?

The balance test can also be easily performed at home. You stand for 10 seconds on any one leg. Place the top raised on the back of the standing leg. Keep both hands on the side. See 2 meters at I level during the test. Give yourself three efforts to perform the test.

How Pills Lead to Diabetes

Overusing antibiotics can raise your risk of type 2 diabetes, scientists in Denmark found. These meds may alter the balance of microorganisms in your gut, which prompts changes in insulin sensitivity and glucose tolerance. So skip the pills unless your doctor insists because of a serious bacterial infection.

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Try the Heart Medicine That Grows on Trees

Kiwis can help improve your cholesterol profile. In a study from Spain, people who ate at least one of these fruits a week had 8 per cent higher HDL (good) cholesterol levels and 16 per cent lower levels of triglycerides (bad blood fat) than those who ate less. The fruit’s antioxidant content may play a role, the researchers think.

Have a Cup of Longer Life

Science has settled on the best coffee dosage. A 28-year study found that among people who drank 3 to 5 cups a day, there were fewer deaths from heart disease (19 per cent) and diabetes (24 per cent) than among coffee abstainers. Java has many compounds, including chlorogenic acid, a powerful antioxidant.

Was That a Heart Attack?

You may have had one and not realized it. When 1,800 men had heart scans, 40 per cent of those with scarring consistent with a heart attack didn’t know they’d had one. See your doc if you feel mild chest pain, nausea, unexplained fatigue, or discomfort in the neck or jaw, especially if you’re over 50.

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Then Wrap Up STD rates are on the rise. A new report from the CDC reveals that chlamydia rates are among the highest ever, gonorrhoea has increased 10 per cent since 2010, and syphilis has nearly tripled since 2000. Possible reasons say Bradley Stoner, M.D., PhD, of Washington University in St. Louis: hookup apps that take you outside your social circle, and a general relaxation of caution since the early days of AIDS. Be safe!

A Sad Legacy of Selfish Smoking

Tobacco doesn’t just hurt your body—it can damage your sperm’s DNA. Researchers in India found that if you smoke, your offspring are seven times more likely to develop an eye cancer called retinoblastoma. If you chew, they’re 4.8 times more likely. One treatment for cancer: surgical removal of the eye.

A Pear-Shaped Belly Shrinker

Pear eaters weigh nearly 8 pounds less than folks who shun ’em, even if both groups’ calorie intake is roughly equal, a study of 24,800 people showed. They’re also 35 per cent less likely to be obese. One reason may be the high fibre content in pears—about 30 per cent higher than that of apples.

More Reasons to Stay Home

The more you cook at home, the lower your diabetes risk, a Harvard study found. People who prepared 11 to 14 meals a week cut their risk by 13 per cent over that of folks who made six or fewer meals. At-home cooks probably use fewer unhealthy ingredients than restaurants do, the researchers say.

Breathe Easier: Order the Fish of the Day

Eating fish may cut your odds of lung problems. People who ate four or more servings of fish a week had a 29 per cent lower risk of chronic obstructive pulmonary disease (COPD) than those who had fish less than once a week. High fish intake also indicates a better diet, which itself helps fight COPD.

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Check the Death Dipstick in Your Pants

If you stay soft, don’t shrug it off. In a recent study, scientists found that men with erectile dysfunction had a 70 per cent higher risk of dying within an eight-year period than those with strong boners. ED can be caused by high cholesterol, hypertension, and diabetes and may also be an early sign of heart disease.

Slow Down, Lose Weight

Rushing through meals can lead to added pounds. In a Japanese study, the BMIs of fast eaters were 1.8 points higher, on average, than those of folks who ate slowly. When you gobble your food, you may end up overeating before your brain receives the signal that you’re full.

A Little Snip Can Lead to More Sex

Men who’ve had a vasectomy report having sex once more per month than unsnipped dudes. The reason is unclear, but one possibility is that your partner is less worried about pregnancy or birth control’s side effects, says study author David Guo, M.D.Relax: Vasectomies rarely cause complications.