Regular naps are ‘key to learn­ing’

Lesotho Times - - Health -

The benefits of eat­ing veg­eta­bles, par­tic­u­larly the non-starchy va­ri­ety, are un­con­tested. Thanks to their bounty of protective and heal­ing nu­tri­ents, you can es­sen­tially name the dis­ease or mal­ady, and stud­ies show eat­ing veg­eta­bles re­duces your chances of get­ting it.

Plus, be­cause they are high in wa­ter and fi­bre, veg­eta­bles can also pro­mote weight loss by fill­ing you up on fewer calo­ries.

De­spite all this, most of us fall woe­fully short of get­ting enough. We should be fill­ing half our plates with pro­duce at each meal, but a 2013 re­port by the Cen­ters for Dis­ease Con­trol and Pre­ven­tion says Amer­i­can adults eat veg­eta­bles just 1.6 times a day on av­er­age and nearly a quar­ter of us eat less than a serv­ing a day.

If you are go­ing to pick one health-re­lated res­o­lu­tion, make it to eat more veg­eta­bles.

And don’t just make the prom­ise; com­mit to a spe­cific strat­egy for get­ting more.

In­clude a veg­etable at ev­ery meal or snack: toss chopped tomato into your scram­bled eggs at break­fast, stuff your sand­wich at lunch with ex­tra sliced cu­cum­bers and radishes, and start ev­ery din­ner with a salad or veg­etable soup. LON­DON —The key to learn­ing and mem­ory in early life is a lengthy nap, say sci­en­tists.

Tri­als with 216 ba­bies up to 12 months old in­di­cated they were un­able to re­mem­ber new tasks if they did not have a lengthy sleep soon af­ter­wards. The Uni­ver­sity of Sh­effield team sug­gested the best time to learn may be just be­fore sleep and em­pha­sised the im­por­tance of read­ing at bed­time.

Ex­perts said sleep may be much more im­por­tant in early years than at other ages. Peo­ple spend more of their time asleep as ba­bies than at any other point in their lives. Yet the re­searchers, in Sh­effield and Ruhr Uni­ver­sity Bochum, in Ger­many, say “strik­ingly lit­tle is known” about the role of sleep in the first year of life.

Learn, sleep, re­peat They taught six- to 12-month-olds three new tasks in­volv­ing play­ing with hand pup­pets.half the ba­bies slept within four hours of learn­ing, Up your omegas Fat is a hot topic nowa­days – and one that’s rife with dif­fer­ent opin­ions. But ev­ery­one seems to agree that we should be eat­ing more omega-3s, the type of fat found in fish, wal­nuts, flax and chia seeds and leafy greens.

Be­sides be­ing es­sen­tial fats (we must ob­tain them from the foods we eat to pre­vent de­fi­ciency), omega-3 fats have an an­tiox­i­dant-like ef­fect, re­duc­ing in­flam­ma­tion in the body, which is thought to be at the root of all sorts of prob­lems, in­clud­ing rheuma­toid arthri­tis, heart dis­ease and skin flare-ups.

The best way to get omega-3 is from fish, so plan to eat at least two serv­ings a week.

Toss­ing some wal­nuts, flax or chia into your morn­ing ce­real or yo­gurt is also a clear win. while the rest ei­ther had no sleep or napped for fewer than 30 min­utes. The next day, the ba­bies were en­cour­aged to re­peat what they had

Re­duce added sug­ars

Whether or not you buy into the lat­est sug­aris-the-devil zeit­geist, it is clear that sugar is worse for us than we once thought, not only adding empty calo­ries but also in­creas­ing our risk of heart dis­ease.

There is an across-the-board con­sen­sus that the less we have, the bet­ter. (To be clear, I am talk­ing about added sug­ars here – the stuff put into food for added sweet­ness — not the sug­ars in­her­ent in foods such as fruit and’d be miss­ing the mark if you avoided those health­ful foods be­cause of the sug­ars they nat­u­rally con­tain.)

So take determined steps to cut back on added sugar. The big­gest cul­prit is sug­ary drinks, so switch to wa­ter, flavoured with a splash of juice or cit­rus slices if plain doesn’t been taught.

The re­sults, pub­lished in Pro­ceed­ings of the Na­tional Academy of Sciences, showed “sleep­ing like cut it for you.

Also get plain va­ri­eties of yo­ghurt and add fresh fruit and a touch of honey in­stead of get­ting the heav­ily sweet­ened flavoured kind. And grad­u­ally step down the amount of sugar you use in cof­fee and tea so your taste buds have a chance to read­just. Eat closer to the source In gen­eral, the more man­u­fac­tur­ing steps a food goes through to get from the farm to you, the more nu­tri­ents it loses and the more highly con­cen­trated its calo­ries be­come along the way.

Fo­cus­ing on foods closer to their orig­i­nal state can put you on the path to los­ing weight and get­ting health­ier. So this year, re­solve to pre­pare more food at home us­ing min­i­mally pro­cessed in­gre­di­ents. You can’t go wrong. — Wash­ing­ton Post a baby” was vi­tal for learn­ing. On av­er­age one-and-a-half tasks could be re­peated af­ter hav­ing a sub­stan­tial nap.yet zero tasks could be re­peated if there was lit­tle sleep time.dr Jane Her­bert, from the depart­ment of psy­chol­ogy at the Uni­ver­sity of Sh­effield, told the BBC News web­site: “Those who sleep af­ter learn­ing learn well, those not sleep­ing don’t learn at all.”she said it had been as­sumed that “wide-awake was best” for learn­ing, but in­stead it “may be the events just be­fore sleep that are most im­por­tant”.and that the find­ings showed “just how valu­able” read­ing books with chil­dren be­fore sleep could be. Dr Her­bert added: “Par­ents get loads of ad­vice, some say­ing fixed sleep, some flex­i­ble, th­ese find­ings sug­gest some flex­i­bil­ity would be use­ful, but they don’t say what par­ents should do.”

Sweet dreams A study last year un­cov­ered the mech­a­nisms of mem­ory in sleep. It showed how new con­nec­tions be­tween brain cells formed dur­ing sleep. Prof Derk-jan Dijk, a sleep sci­en­tists at the Uni­ver­sity of Sur­rey, said: “It may be that sleep is much more im­por­tant at some ages than oth­ers, but that re­mains to be firmly es­tab­lished.”

He said ba­bies “should def­i­nitely get enough sleep” to en­cour­age learn­ing, but con­cen­trat­ing learn­ing just be­fore bed­time may not be best.“what the data show is sleep­ing af­ter train­ing is pos­i­tive, it does not show that be­ing sleepy dur­ing train­ing is pos­i­tive.”

There is also grow­ing in­ter­est in sleep and mem­ory at the other end of life.the two go hand in hand in your twi­light years, par­tic­u­larly with un­der­ly­ing neu­rode­gen­er­a­tive dis­or­ders such as de­men­tia.t is hoped that boost­ing sleep would “slow the rot” of mem­ory func­tion.— BBC

The benefits of eat­ing veg­eta­bles, par­tic­u­larly the non-starchy va­ri­ety, are un­con­tested.

Tri­als with 216 ba­bies up to 12 months old in­di­cated they were un­able to re­mem­ber new tasks if they did not have a lengthy sleep soon af­ter­wards.

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