Body Satva Essentials

By Body Satva Essentials Team                            www.bodysatva.com Considering that we spend one-third of our life in sleep; it must be an extremely important aspect of the physiology. We shall see why it is absolutely essential to avoid sleep deprivation in order to ‘ prolong youth ’ and lead an ‘ enlightened and balanced life ’. Sleep deprivation is a hallmark of modern society, one that is often considered harmless and efficient . The advent of arti ficial light has permitted the curtailment of sleep to the minimum tolerable and an increase in the time available for work and leisure. In our 24-hour-a-day society, millions work during the night and sleep during the day, a schedule that generally results in substantial sleep deprivation.[1] Sleep deprivation can occur as a result of habitual behavior or due to the presence of a pathological condition. Here we provide evidence against the old notion that "sleep is for the mind, and not for the rest of the body."

By Body Satva Essentials Team                   www.bodysatva.com     Sleep is a very dynamic process regulated by various parts of the brain and the nervous system. Sleep promoting neurons in the brain become more active as we get ready to sleep.  Neurotransmitters can “switch off” or dampen the activity of cells that signal arousal or relaxation .  Sleep Chemicals GABA is associated with sleep, muscle relaxation and sedation .  Norepinephrine and orexin (also called hypocretin) keep some parts of the brain active while we are awake.  Other neurotransmitters that shape sleep and wakefulness include acetylcholine, histamine, adrenaline, cortisol, and serotonin. (Source: NIH – National Institute of Neurological Disorders and Stroke) . Sleep can be categorized by multiple cycles of rapid eye movement (REM) to non-rapid eye movement (NREM) , where one cycle can last for approximately 90 minutes on average. The sleep cycle proceeds from REM to NREM in 4 stages (Note: Some others

By Body Satva Essentials Team          www.bodysatva.com We spend one-third of our lifetime sleeping!   Sleep is not a waste of time and we must allot adequate time for sleeping even if we have many important jobs to do. Sleep is as important as food and water for our survival. Getting enough quality sleep at the right time is very essential for leading a healthy life. Sleep is important for a number of brain functions. Sleep is a complex and dynamic process that plays a housekeeping role. During sleep tissues are repaired and toxins are removed from the brain and other organs. Sleep affects all tissues and systems in the body including metabolism, immune function, mood and performance.  Chronic lack of sleep or poor-quality sleep, increases the risk of disorders like hypertension, diabetes, obesity and depression. Sleep mechanisms Two internal biological mechanisms –circadian rhythm and homeostasis regulate sleep-wake patterns

By Body Satva Essentials Team                            www.bodysatva.com Even a little exercise is better than no exercise at any age. This article is a fervent plea to the young and old, to commence a planned exercise schedule and improve fitness. This is about disease free survival and preserving physical functions throughout life. It is not about increasing the life span or longevity. Prolong youth up to a very old age by leading an ‘enlightened and balanced life’ . The matter presented below has been summarized from the latest reports listed at the end of this article. “While total body weight may stay relatively stable over adult life, body composition changes occur that affect function. Sarcopenic obesity , associated with decreased muscle mass and increased subcutaneous fat, is prevalent and problematic in older adults. In addition, muscle quality (strength per kilogram of muscle mass) decreases in older obese adults, resulting in lower physical function, mobility, and qual

By Body Satva Team                                         www.bodysatva.com The unique nutritional needs of the exercising individual or the bodybuilder have been finally recognized by the Food and Nutrition Board of the Institutes of Medicine (IOM) of USA. The new recommendations are more or less in line with the prevailing practices in bodybuilding circles. The higher intake of Protein by Bodybuilders was always viewed with skepticism and there was immense speculation about potential side effects. The recommendations will put all speculation to rest. For the benefit of our readers the recommendations for exercising individuals are listed below: Protein About   10%-35%   of daily energy needs should be met by Proteins. Another way of fulfilling this need is to consume   1.2 gms to 1.8 gms per kilogram of bodyweight   depending on the level of physical activity. It is interesting to note that the IOM has mentioned ‘per kg bodyweight’ and not lean body mass as was the practice.

By Body Satva Team          www.bodysatva.com www.bodysatva.com The way our body handles the macronutrients, carbohydrates, proteins and fats is very fascinating. Here we shall try to present a layman’s way to understand this complex and fascinating series of mechanisms. The demands of survival during periods of famine have caused various adaptations due to which we have survived through the ages. The way human beings handle money, could be a very useful analogy to understand the complex processes. The body spends energy the way an ‘absolute miser’ would spend money. Intake of macronutrients can be considered as earnings. This ‘absolute miser’ has devised various means of storing his wealth. He never ever spends more than what is necessary. Even if there are huge stores of wealth, he will cut down expenditure drastically to preserve and increase the stores. This ‘thrifty’ habit of the body served us well over the ages. Today, it is turning into a liability because the huge

  By Body Satva  Essentials Team      www.bodysatva.com www.bodysatva.com Do you wish to have an athletic body? Do you wish to get rid of that ugly fat around your belly and all over the body? Do wish you could play football or cricket with your children or grandchildren? Do you wish that people should admire your looks and energy levels at the workplace? If the answer is yes to any of the above questions, this article is for you. The threshold is based on well known facts and published findings of numerous authorities. The TEDIF Protocol takes us closer to nature’s design and helps to invoke the inbuilt power of our genetic programs. The TEDIF Protocol involves a little extra effort in terms of   Duration, Intensity and Frequency   of Exercise. Over the past 50,000 years our genes have changed very little. Our genes are best suited for   frequent eating and frequent short bursts of intense activity coupled with rest periods and frequent low intensity activities of varyin