This Is Exactly How Much More You Eat When You’re Sleep Deprived

Are your eyelids drooping as you read this? You might want to watch what you put on your plate. We all know that a lack of sleep can make us older, crankier, and—let’s face it—fatter. (Learn what else happens when you don’t get enough sleep.) But sleep slackers, beware: Researchers now know exactly how many more calories we consume when we skimp on our shuteye, and it’s not pretty.

According to a 2016 meta-analysis published in the European Journal of Clinical Nutrition, people who don’t get enough sleep much more than usual the next day. More specifically, they eat an average of 385 calories more than their usual intake. The research team also revealed that the sleep-deprived participants ate significantly more fat and less protein.

Why the boost in calories and fat? Turns out, a bad night’s sleep can actually make you crave junk food, scientists say.

To make matters worse, the subjects didn’t move around much after a bad night’s sleep. So instead of burning off those extra calories, it’s likely that the participants ended up storing them as fat. Consistently eating 385 extra calories a day can cause you to gain about a pound every nine days, Women’s Health reported. And not only does that spell disaster for your tummy, but all that weight gain could also increase your risk of developing conditions such as Type 2 diabetes, hypertension, and heart disease.

If you struggle to lose weight, researchers suggest adjusting your sleep habits first and foremost. Try getting to bed an hour earlier to hit the recommended seven to nine hours of sleep. But for those who struggle to reach that suggested dose of Zzzs, try these tips to stay sharp. Trust us, your body (and your brain!) will be glad you did.

[Source: Women’s Health]

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This Is Exactly How Much More You Eat When You’re Sleep Deprived Health – Reader's Digest

10 Science-Backed Reasons for Sexual Attraction

Symmetry

When you’re describing how good-looking someone is, chances are you don’t say, “She/he is so symmetrical!” But multiple studies have revealed that a person’s “symmetry”—basically, how closely both sides of their face/body match—plays a big part in how attractive we find them. Of course, no one is perfectly symmetrical, because biology isn’t perfect. But the studies showed that, the lower a person’s oxidative stress levels, the higher their symmetry. Oxidative stress refers to imbalance in the body’s level of free radicals. Learn more about oxidative stress and how to lower it.

According to The Independent, “men who were rated as attractive by the women had significantly lower levels of oxidative stress.” Ten measurements were taken of the men to determine their symmetry—things as specific as ear height and finger length. Then they were tested and quizzed for indicators of oxidative stress. “Finally, a group of women were asked to rate images of the men’s bodies and faces for physical attractiveness. Men with more symmetrical bodies had lower levels and were rated as more attractive.” Find out what makes you more attractive to others.

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10 Science-Backed Reasons for Sexual Attraction Health – Reader's Digest

Once You See How Cashews Grow, You’ll Never See Them the Same Way Again

You might find yourself enjoying a handful of cashews as an afternoon snack at work or at the bar while you’re waiting for your drink to arrive. But have you ever really thought about where they come from, or how they grow? The answer is most likely no because let’s face it—with everyone’s crazy schedules who actually has the brain space to think about the origin of nuts? The answer: no one. (Don’t shy away from nuts after reading this though because they’re the best disease fighter in your pantry.)

You probably already knew this, but cashews grow on trees. That’s not the weird part, however; it’s what they grow from that will make you look at them differently. Cashews grow in a shell that’s attached to a “cashew apple” which is attached to the branch of the tree.

Honestly, it looks odd and pretty unappetizing. We’re questioning what person looked at the below picture and thought, “Hmm, that would make a good snack.” Here are some other healthy snacks you can try if this photo is scaring you.

Then, the way this bizarre nut/fruit combo turns into an actual cashew gets even crazier. You first pick the whole thing (including the cashew apple) from the branch. Then you pull off the nut and dry and steam it by hand. After that, you have to remove the shell by freezing and boiling it. But keep in mind the shell is filled with caustic acid so this process is very meticulous.

If you’re not yet completely grossed out by cashews, you’ll be happy to know that you can actually eat the cashew apple. However, it is very bitter and the flesh is runny so it’s better to use it in juices and jams.

Who knew cashews were so complicated?  We hope we didn’t scare you off of eating nuts—they’re one of the best foods you can eat for your brain.

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Once You See How Cashews Grow, You’ll Never See Them the Same Way Again Health – Reader's Digest

The Amazing Way Belgians Balance Their Diets (Without Cutting Sugar or Carbs)

Let’s face it: Belgian food isn’t the first thing that comes to mind when you think of healthy eats. A few favorites in this national diet include sugary waffles and salt-covered fries, after all. But the Flemish Institute for Healthy Living recently revealed a brand-new healthy food pyramid—and Americans definitely need to steal some of their suggestions. (Learn more of the best healthy eating tips to live longer and lose weight.)

Experts divided the guide into three sections: The top tier features foods you should eat at every meal, including fruits, vegetables, legumes, whole grains, nuts, seeds, and vegetable oils; the middle tier includes food you should eat around once per day, like fish, dairy products, eggs, and chicken; and the bottom tier lists fare you should eat on occasion, such as red meat and butter.

A large, red circle contains junk foods like pizza, fries, desserts, processed meats, and alcoholic and sugary drinks—all foods that the Flemish Institute recommends eating “as little as possible.” That doesn’t mean you have to stop treating yourself to a weekly cocktail, though. We can deal with that! (Can’t stop the cravings? Here’s how to train your brain to hate junk food.)

Although these recommendations might sound familiar to most Americans, the Belgian pyramid has one major difference from the typical American food guide: It distinguishes plant-based protein sources, like beans and nuts, from meats. It also prioritizes which meats should be eaten more often than others and recommends consuming less dairy products (around once per day instead of once per meal). And don’t forget water! The Flemish Institute suggests drinking plenty throughout the day.

Bottom line: Less meat, more plants, and lots of H2O. That’s what the Belgians say, at least—and Americans should definitely take note. But you don’t even need to overhaul your eating habits; start with these small diet changes to look (and feel!) great.

[Source: Cooking Light]

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The Amazing Way Belgians Balance Their Diets (Without Cutting Sugar or Carbs) Health – Reader's Digest

This Surprising Food Could Contain Pesticides—and It’s in Your Pantry Right Now

If you heed the advice of many scientists and doctors, you probably buy organic produce when you can (and vigorously wash your fruits and veggies when you can’t). But no matter how hard you scrub, one common food could be exposing you to harmful pesticides—and odds are, it’s sitting in your pantry right now. Neonicotinoid pesticides, also called insecticides, have been found in honey from every continent that has honeybees, according to new research.

In the study, published in the journal Science, researchers tested around 200 samples of honey from around the world. They found that about 75 percent of the samples contain significant levels of at least one of the five common neonicotinoids, Science News reported. Check out this comprehensive guide to the foods with the most pesticides.

Pesticide levels vary between regions, according to the researchers. In North America, 86 percent of samples contained pesticides. About 80 percent of samples from Asia, 79 percent in Europe, and 73 percent in Africa contained pesticides. Researchers found pesticides in 71 percent of samples from the Australian region, too. Meanwhile, only 57 percent of South American honey had pesticides.

“On the global scale, the contamination is really striking,” study coauthor Edward Mitchell, a soil biologist at the University of Neuchtel in Switzerland, told Science News.

Bees likely pick up the neonicotinoids and other pesticides as they pollinate crops, scientists say. When the bees return to their hive, the pesticides contaminate the honey. While the concentrations found in honey are below the maximum levels deemed safe for human consumption, pesticides could cause significant harm to bees. (By the way, the chemicals found in this common household item could be giving you cancer.)

“Neonicotinoids are not the only problem that bees face,” Dave Goulson, a biologist at the University of Sussex, who was not involved in the study, told PBS. “But certainly [the research suggests] very strongly that exposure to these pesticides is one of the factors causing bees to decline.”

Researchers hope to continue working to determine what we can do to protect the bees, as well as reduce our intake of harmful pesticides. In the meantime, brush up (and stock up!) on these little-known facts about organic foods.

[Source: Science News]

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This Surprising Food Could Contain Pesticides—and It’s in Your Pantry Right Now Health – Reader's Digest

9 Surprising Things You Don’t Realize Are Causing Dark Under Eye Circles

Sleeping on your side or belly

While most people believe lack of sleep is the solitary reason behind dark circles under eyes, the way you sleep could be the true culprit. If your sleeping position tends to be lying on your side or your belly, your face will fold into the pillow and put strain around your eyes. Harold Lancer, MD, a celebrity dermatologist, notes, “Try to sleep on your back, which doesn’t just benefit your face, but also prevents wrinkles from potentially forming on your chest. You may also want to consider sleeping with an extra pillow when your eyes are extremely puffy, since elevating your head will get the fluid to move away from your lids.” Find out the best sleep positions for 11 common health problems.

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9 Surprising Things You Don’t Realize Are Causing Dark Under Eye Circles Health – Reader's Digest

These Are the Skin-Care Products You Should Never Use, Based on Where You Live

Hot and humid

If you live in a place that’s hot and humid year-round, your most likely use to that constant sticky feeling—a feeling that you probably don’t like and most definitely do not like on your face. In this type of climate, a good cleanser will be your life savior. “Heat and humidity can make the skin feel greasy and oily, so the right cleanser is needed to remove dirt an oil from the skin,” says Joshua Zeichner, MD, director of Cosmetic & Clinical Research and assistant professor of dermatology at Mount Sinai in New York City. Dr. Zeichner recommends avoiding hydrating face washes and instead sticking with something more lightweight like foaming cleansers. If you want to properly wash your face, make sure you’re not making any of these mistakes.

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These Are the Skin-Care Products You Should Never Use, Based on Where You Live Health – Reader's Digest

If You’re at Risk for a Stroke, This Acronym Could Save Your Life

In the event of a stroke, taking action as quickly as possible could be the key to preventing lasting damage. Doctors claim that a matter of hours often makes a difference in whether or not a patient receives life-saving care (it’s one of several medical facts doctors believe everyone should know). Since strokes are so time-sensitive, it’s important to act immediately. But how will you know when a 911 call is in order?

The American Stroke Association has developed a convenient, easy-to-remember acronym that represents the three major stroke symptoms. The acronym is FAST, a memorable word that stresses the importance of urgency and rapid action. If you or anyone you know is at risk of a stroke, these simple four letters, F.A.S.T, should be committed to memory. The first three letters describe major stroke symptoms, while the fourth tells you what to do next if someone exhibits any of those symptoms. (Of course, these signs, though the most telling, aren’t the only symptoms of a stroke. There are many others that are easy to dismiss—but dismissing them could be deadly.)

F is for Face drooping. If one side of the person’s face looks like it’s sagging, or feels numb, this is a common sign of a stroke. Ask the person to smile. If the smile looks lopsided, this is a common indicator that something is wrong.

A is for Arm weakness. In the event of a stroke, one arm will likely feel numb or weak. If the person can’t raise both of his or her arms, or if one arm doesn’t stay up and floats back downward, that’s a major warning sign.

S is for Speech difficulty. Slurred speech is one of the most common signs of a stroke. Ask the person to repeat back a simple sentence. If they have trouble speaking, or are hard to understand, take action.

T is for Time to call 911. If the person shows any one of these symptoms, even if the symptoms go away shortly after, dial 911. Try to remember the approximate time that the symptoms began, since the emergency personnel will most likely ask.

FAST actually isn’t the only mnemonic that can warn of a stroke. There’s a very similar, even simpler mnemonic: S.T.R., the first three letters of “stroke.” The three letters represent basic actions that you should ask a suspected stroke victim to perform: S for smile, T for talk, and R for raise both arms. If they have difficulty doing any of those things, reach for the phone. Here are some more mnemonic devices that could save you in a life-threatening situation.

If you think you could be at risk of stroke, take a look at our list of simple habits that reduce your risk.

 

[Sources: American Stroke Association, Berkeley Wellness]

 

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If You’re at Risk for a Stroke, This Acronym Could Save Your Life Health – Reader's Digest

The Only Crash Diet to Consider If You Must Lose Weight Fast

Load up on non-starchy veggies

Face it, if you want to lose weight over the long haul, your best bet is to make sustainable, long-term lifestyle changes like the nine simple ones this woman made to shed 45 pounds and keep them off. But sometimes life comes at you fast and you need a fast solution. One smart lifestyle change is to eat plenty of veggies—especially for someone looking to lose weight. Vegetables are nutrient-packed and provide plenty of filling fiber with hardly any calories. Plus, non-starchy veggies have a high water content, so they hydrate you while filling you up—the perfect combination for weight loss.

Starchy veggies (like potatoes) and processed whole grains (like whole-wheat bread) are foods I’d normally recommend eating in moderation, since they provide plenty of nutrients, fiber, and healthy carbs. However, high-carb foods aren’t your best friend when you’re looking to drop water weight. Essentially, when your body stores excess carbs, it stores them with water. So replacing carb-heavy foods with non-starchy veggies that still provide filling fiber without as much water retention is the way to go. For a week before your event, you can swap out the starchy carbs for more non-starchy vegetables to lose some water weight. (These are 10 things experts wish you knew about water weight.)

Aim for filling at least half of your plate with non-starchy veggies like asparagus, peppers, broccoli, cauliflower, mushrooms, spinach, kale, cucumbers, and more. This is a great idea for everyone’s health, not just people wanting to lose weight.

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The Only Crash Diet to Consider If You Must Lose Weight Fast Health – Reader's Digest

9 Reasons to Smile for World Smile Day

Smiling helps your heart and mood

Smiling can help reduce your heart rate and lower stress when compared to those who maintain a straight-face, discovered researchers from the University of Kansas. Apparently, the facial muscles that are used for smiling trigger your brain for happiness and calm—even if you’re faking it. “It’s not just that our brains are happy,” explained lead researcher Sarah Pressman, PhD, an assistant professor at the University of Kansas, “If you’re happy, you perceive stress differently and feel less threatened.” Here are more reasons to smile every day.

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9 Reasons to Smile for World Smile Day Health – Reader's Digest

Two-Ingredient DIY Homemade Coffee Scrubs for Glowing Skin

Coffee is very popular worldwide, and today’s metropolitan lives are fueled by coffee. A good cup of coffee is just what many of us need to jump-start the day. Not just that, coffee is even good for your health. It can help fight stress, improve your brain power, keep your heart healthy, boost your immunity […]

The post Two-Ingredient DIY Homemade Coffee Scrubs for Glowing Skin appeared first on Top 10 Home Remedies.

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Two-Ingredient DIY Homemade Coffee Scrubs for Glowing Skin

Coffee is very popular worldwide, and today’s metropolitan lives are fueled by coffee. A good cup of coffee is just what many of us need to jump-start the day. Not just that, coffee is even good for your health. It can help fight stress, improve your brain power, keep your heart healthy, boost your immunity […]

The post Two-Ingredient DIY Homemade Coffee Scrubs for Glowing Skin appeared first on Top 10 Home Remedies.

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This Is How You’re Damaging Your Skin Daily Without Realizing It— and It Has Nothing to Do with Sunscreen

We know that a careful cleansing and moisturizing routine helps us maintain healthy facial skin. But have you ever thought about how you care for the rest of your body?

A recent Dove survey has revealed that experts have some serious concerns about how women treat their skin. Seventy eight percent of dermatologists believe that women focus on facial skin care, often forgetting about the rest of their body, or even damaging their skin barrier unwittingly.

“The skin barrier keeps skin irritants out and keeps nutrients and hydration in,” explains Mona Gohara, MD, board certified dermatologist.

The Importance of the Skin Barrier

Imagine your skin as a brick wall. The “bricks” are formed from the old, dead skin cells, with the “mortar” consisting of fatty lipids that give the skin its suppleness and softness. These lipids have three main functions: to retain water to keep the skin hydrated, to prevent the moisturizing elements from leaching out, and to protect against dirt and allergens which could irritate the skin.

“If the barrier is compromised in any way, the skin can be inflamed, irritated, dry, dull, and dehydrated,” says Dr. Gohara. “When the barrier is compromised, irritants sneak in to cause irritation. Water can evaporate out to cause dryness. But an intact barrier equals healthy, radiant, glowing skin.”

As we get older, the skin barrier changes, which is why women over 40 are more prone to dry skin. (Check out how to keep your skin in tip-top condition as you age.)

How the Skin Barrier Gets Damaged

“Harsh surfactants in soaps, over-scrubbing, hot water, wool sweaters, wind, and harsh laundry soaps, can all cause the skin barrier to wear down,” she says.

But soap is often the top culprit. Chemicals (e.g. sodium lauryl sulfate), are often added to soaps to help them foam better, but they can cause skin problems.

“Dove research found three in four dermatologists say that women often damage their skin in the shower, thinking they are caring for it!” continues Dr. Gohara. Women don’t realize that some soaps can do more harm than good.

Of course, using natural skin care methods and following a good whole-body skincare regime are good ways to maintain a healthy skin.

But Dr. Gohara also offers her own tips for keeping skin in good condition, “Use gentle cleansers, such as the Dove Deep Moisture Body Wash, which nourishes the skin as it cleanses with the gentlest of cleansers and is also sulfate-free (a common irritant),” she says. “Take warm showers, do not over-scrub, wear cotton clothes, humidify your air, and cover up your face when outside in the cold.” Next, find out all the ways you’re probably showering wrong.

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This Is How You’re Damaging Your Skin Daily Without Realizing It— and It Has Nothing to Do with Sunscreen Health – Reader's Digest

This Is Why You Should Never Walk on the Right Side of the Street

If you’ve made a routine of a daily stroll, congratulations! You’re getting these 15 awesome benefits of a 15-minute walk. But there’s one simple mistake that could be putting your life at risk.

Almost 129,000 pedestrians went to the ER with car crash-related injuries in 2015, and 5,376 died in such crashes, according to the CDC. In other words, a pedestrian died in a traffic incident once every 1.6 hours. (Don’t miss this other common walking mistake that causes 11,000 injuries every year.)

Luckily, there are some steps you can take to stay safe on foot. Sure, you drive on the right side of the road (unless you’re in the U.K.—find out why Brits drive on the left), but that’s not where you should be as a pedestrian. You should always use a sidewalk if there’s one available, but if you need to stay on the road, the CDC recommends walking toward traffic.

Seems like it couldn’t make much difference, but one Finnish study of pedestrian-car accidents between 2006 and 2010 would argue otherwise. Simply walking against traffic instead of with it cut the risk of getting hit by a car by an average of 77 percent, according to the findings. (Find out exactly how many minutes you should walk to boost your mood.)

Why such a big difference? Well, if you walk the same direction you’d drive, the cars closest to you are coming from behind. That means you’d need to rely on the driver to see you and react if it’s coming up too closely. If the person behind the wheel is distracted, you could end up injured—or worse.

On the other hand, when you’re walking against traffic, you can see the cars heading toward you. Facing those vehicles lets you see danger coming and get out of the way if necessary, and you aren’t putting your life in the hands of every driver who passes. Next time you go for a walk or run, face traffic and keep alert while you use these tips for losing weight while walking . Or skip the busy streets entirely and learn how to “mall walk” effectively.

[Source: Chicago Tribune]

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This Is Why You Should Never Walk on the Right Side of the Street Health – Reader's Digest

This Is the Scientific Reason Why Belly Fat Is So Hard to Ditch

For your health and for your wallet, losing weight is always a good choice. But even after months at the gym and plenty of progress, there always seems to be something amiss, an anatomical anomaly which fails to reflect all the hard work that you put in. This, of course, is your gut. Why is it that stomach fat is always so hard to lose? (You might want to try incorporating some of these flat belly foods into your diet, ASAP.)

Cosmopolitan spoke to an expert on the topic, Dr. Luke James, a staffed specialist from the U.K. health insurance company Bupa. Ultimately, a lot of it comes down to the specific type of fat which tends to congregate around your navel, a body fat which is tough to melt away.

“To put it simply: it’s more difficult to shift belly fat because it has a higher amount of fat cells that don’t respond as easily to the fat-breakdown process (lipolysis),” says James.

When it comes to fat, the human body has two types: alpha and beta cells. These two breeds (love) handle your latest workout routine differently due to their designed purpose; alpha cells are designed to restrict blood flow to cells and stymy the fat-burning process, while beta cells increase blood flow and stimulate the fat-burning process.

Someone’s concentration of alpha versus beta cells comes down to genetics, so some people may be more predisposed to weight loss than others. This is by evolutionary design, but when it comes to dropping weight, it can make certain areas slim down quicker than others

“When you’re actively trying to lose fat, you may see changes on your legs, face, and arms first because these areas have more alpha cells,” but eventually, he says, your body will catch up. “With regular, intense exercise, an increased intake in protein and less sugar in your diet, you should start to notice a change after three months,” he said. 

It may be slow going at first, but it ultimately is out of the exerciser’s hands. (Looking for a way to drop your weight? Try one of these weight loss tips that are easy to incorporate into your regular routine.)

[Source: Cosmopolitan]

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This Is the Scientific Reason Why Belly Fat Is So Hard to Ditch Health – Reader's Digest

Yes, Some People Can Hear Colors, See Sounds, and Taste Words—Here’s Why

Yes, you read that right. Some people can hear colors, see sounds, and taste words—and that’s not even all of the incredible sensations that people with synesthesia experience.

Synesthesia is a type of wiring in the brain that results in one sense co-activating another—for example, hearing certain noises and, as a result, seeing certain colors. This condition is not to be confused with a disorder, however. Rather, “it is the result of enhanced neuronal connections,” according to synesthesia.com. (Did you know that there’s a name for people who see faces in everyday things as well?)

“The brain misfires one sense, [which] activates another sense concurrently. A primary sense might activate a secondary sense with it,” Bruce Cameron, a licensed professional counselor in Dallas, told Reader’s Digest. “Research has noted nearly 60 types or variations of synesthesia.”

According to Laura Linebarger, PsyD, a clinical psychologist and consultant, “A whole dissertation could be written on just one type but here are some of the more common ones: grapheme-color synesthesia (letters and numbers with color), chromesthesia (sounds with color), spatial sequence synesthesia (numbers in space), number form (a mental map of numbers), auditory-tactile synesthesia (sounds and bodily sensations), ordinal linguistic personification (numbers, letters, or sequences and words with personality), mirror-touch synesthesia (sensing something after seeing it done to another, i.e., feeling a touch on your arm when you see another’s arm touched), lexical-gustatory synesthesia (tastes or unusual sensations with words, ex: when I each shrimp, it tastes ‘bouncy’).”

A common type of synesthesia is the aforementioned ordinal linguistic personification synesthesia—associating numbers and letters with personality. “If I see a license plate on a car, I don’t just see the plate, I see each individual personality for each letter and number,” Teena Maddox, senior writer for TechRepublic, told Reader’s Digest.

“They dance through my head, in the background, without me fully realizing it. It’s the same thing when I see words. It’s the first letter that stands out the most, and I see that personality come to life before my eyes. It doesn’t distract me, however, it is simply how my brain is wired and I process it along with everything else,” says Maddox.

A rarer variation of synesthesia is mirror-touch synesthesia, occurring in approximately two in 100 people. Joel Salinas, MD, a neurologist at Massachusetts General Hospital and Harvard Medical School, and author of Mirror Touch: Notes From a Doctor Who Can Feel Your Pain, tells Reader’s Digest what it’s like being a doctor with mirror-touch.

“As you can imagine, in the hospital, having mirror touch can be a bit of a challenge sometimes, but it also helps me help others,” Salinas says. “Recently, during one of my rounds, I was consulted to see a young woman who started acting combative. As I go ahead with the standard exam maneuvers to test her level of arousal and attention, my body mirrors her movements—her beads of sweat, her furrowed brow and grimace.”

“This is a normal experience for me, but I notice an unusual feeling in my chest that I can’t shake,” Salinas continues. “I recommend a special CT scan of her chest to get a closer look. Not long after, her study results come back. They reveal blood clots in her lungs. Without my mirror touch, I would have likely missed it.” Here are the signs of blood clots you don’t want to ignore.

Are you as amazed as we are at these stories of synesthesia? The brain is a fascinating part of the human body—learn more mind-blowing facts about the brain you likely didn’t know.

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Yes, Some People Can Hear Colors, See Sounds, and Taste Words—Here’s Why Health – Reader's Digest