Information about the reference

Harding, A. (2012, February 23) How lack of sleep hurts your
health. Retrieved on April 21, 2014 from,,20573185,00.html
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“It helps memory and mood,
keeps you trim, strengthens
your immune system, fights
inflammation, and keeps your
heart and blood vessels in
tip-top shape.”
"When you're sleeping you're
regulating hormone levels,
you're regulating insulin
levels, your blood pressure
is being kept under control,
there are a lot of things
going on, and if you're not
getting enough sleep you're
throwing these things out of
whack," says Shelby Freedman
Harris, PsyD, director of
behavioral sleep medicine at
Montefiore Medical Centers
Sleep-Wake Disorders Center
in New York City.
“Short sleepers, typically
defined as people who get
less than six hours of sleep
a night, as well as people
who don't spend enough time
in the deepest stages of
sleep, are at higher risk of
heart attacks and strokes
than those who get at least
seven hours.”
“A 2011 study in male
Japanese factory workers
found those who slept less
than six hours a night had a
five-fold increased heart
attack risk over a 14-year

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Not getting enough sleep
has negative effects on
your health. When sleeping
the body performs several
functions that are
necessary to maintain your
body in good shape. Some
of the activities your
body performs while you
are sleeping help keep
your memory, mood, immune
system, and blood
pressure, among other
things, in optimum state.

People who sleep less than
six hours a day, or that
does not spend enough time
in the deep stages of
sleep have a higher risk
of suffering a heart
attack. If the person
already has heart problems
then the risk is greater.

span compared with those who
logged between 7 and 8 hours
a night. Another published
in 2011 found that healthy
men 65 and older with normal
blood pressure were nearly
twice as likely to develop
hypertension during the
study if they spent less
time in the deepest sleep
stage (known as slow-wave
sleep) compared with those
who spent the most time
deeply asleep.”

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Information about the reference:
Rodríguez, D. (2012, May 1) Disease-fighting foods that make a
difference. Retrieved on April 21, 2014 from
Quotations from text
“Heart disease, cancer,
Alzheimer's disease — these
conditions pose a serious
threat to the health of
women. And although there's
no miracle diet or magic
food to prevent cancer or
keep your mind sharp,
choosing the right foods has
a big impact on your overall
health and well-being, and
may help keep these diseases
at bay — especially heart
disease, which is the
number-one killer of women.”

Para. #1

In order to create a diet
that can help you in the
prevention of cancer,
Alzheimer’s disease, and
heart disease, there are
several healthy food that
should be consumed.
Fruits and vegetables,
especially cruciferous
vegetables like broccoli
and cabbage, can help you
prevent cancer. Along with
nuts and seeds they are
great source of
antioxidants. Antioxidants
protect the cells from
damage, the underlying
problem in cancer. Some of
them also provide vitamins
C and E, which are good
decreasing your risk from
suffering from Alzheimer’s
disease and provide your
body with potassium, which
helps your body counteract
the harmful effects of
Eating Cold-water fish
(rich in omega-3 fatty
acids) is a way of
protecting yourself from
heart diseases and
Alzheimer’s disease.
Skinless turkey and
chicken are also other
options for cutting
cholesterol and limiting
your consumption of fats.

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Information about the reference:
Shy, L. (2011, August 25) Studies confirm exercise’s disease-
fighting benefits. Retrieved on April 21, 2014 from
Quotations from text
“The study, from the journal
Medicine & Science in Sports
& Exercise, looked at 50
healthy and moderately
active adults and found that
once they reduced their
activity level by half
(without any other changes
to diet or lifestyle) they
had increased levels of
blood glucose after eating,
which meant they could be at
risk for developing diabetes
and heart disease.”
“Another report found that
recovering cancer patients
should be incorporating
light exercise into their
ongoing treatment.
Researchers surveyed
hundreds of health
professionals and looked at
dozens of study results and
found that adding just two-
and-a-half hours of exercise
a week lowered the risk of
recurring cancer by up to 40
“The Journal of Clinical
Psychiatry study found that
when clinically depressed
patients added light or
moderate exercise to their
routine, many were able to
stop taking a second
antidepressant drug (which
is common for many depressed

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New reports have found a
direct link between
exercise and the
prevention of some
A study from the journal
Medicine & Science in
Sports & Exercise found
that when active adults
reduce their level of
activity by half their
blood glucose levels are
higher, putting them at a
greater risk for
developing diabetes and
heart disease.
Another report said when
cancer patients
incorporate light exercise
into their treatment they
can actually reduce the
risk of recurring cancer
by up to 40 percent.
On the same page a study
from The Journal of
Clinical Psychiatry found
that many clinically
depressed patients that
include light to moderate
exercise in their routine,
can actually stop taking a
second antidepressant
people) to treat their

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Information about the reference:
Stephens, A. (n.d.) 7 health benefits of meditation. Retrieved on
April 21, 2014 from
Quotations from text
“Now the hard science has
caught up: a comprehensive
scientific study showing
that deep relaxation changes
our bodies on a genetic
level has just been
published. What researchers
at Harvard Medical School
discovered is that, in long-
term practitioners of
relaxation methods such as
yoga and meditation, far
more ''disease-fighting
genes'' were active,
compared to those who
practised no form of
“The experiment, which
showed just how responsive
genes are to behaviour, mood
and environment, revealed
that genes can switch on,
just as easily as they
switch off. ''Harvard
researchers asked the
control group to start
practising relaxation
methods every day,'' says
Jake Toby, hypnotherapist at
London's BodyMind Medicine
Centre, who teaches clients
how to induce the relaxation
effect. ''After two months,
their bodies began to
change: the genes that help
fight inflammation, kill
diseased cells and protect
the body from cancer all

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A study from Harvard
Medical School has
revealed that deep
relaxation has the ability
to help the body change on
a genetic level. The
research shows that people
that have practice yoga
and meditation on a long
term basis have more
“disease-fighting genes”
when compared to those
that do not practice any
kind of meditation.
They found genes that
protect from pain,
infertility, high blood
pressure, and even
rheumatoid arthritis, and
believe that these changes
are indiced by the
“relaxation effect”.
As opposed to the negative
effects of stress,
including the release of
the hormones adrenalin and
cortisol, linked to the
increase of heart rate and
blood pressure; relaxation
is associated with higher
levels of feel-good
chemicals like serotonin
and the growth hormone
which repairs cells and

began to switch on.''”
“More encouraging still, the
benefits of the relaxation
effect were found to
increase with regular
practice: the more people
practised relaxation methods
such as meditation or deep
breathing, the greater their
chances of remaining free of
arthritis and joint pain
with stronger immunity,
healthier hormone levels and
lower blood pressure. Benson
believes the research is
pivotal because it shows how
a person's state of mind
affects the body on a
physical and genetic level.
It might also explain why
relaxation induced by
meditation or repetitive
mantras is considered to be
a powerful remedy in
traditions such as Ayurveda
in India or Tibetan
“But just how can relaxation
have such wide-ranging and
powerful effects? Research
has described the negative
effects of stress on the
body. Linked to the release
of the stress-hormones
adrenalin and cortisol,
stress raises the heart rate
and blood pressure, weakens
immunity and lowers
fertility. By contrast, the
state of relaxation is
linked to higher levels of
feel-good chemicals such as
serotonin and to the growth
hormone which repairs cells
and tissue. Indeed, studies

Para. #5

show that relaxation has
virtually the opposite
effect, lowering heart rate,
boosting immunity and
enabling the body to
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Information about the reference:
Vellela, J. (2012, June 24) 7 easy ways to prevent disease and
maximize health. Retrieved on April 21, 2014 from
Quotations from text

“The name Ayurveda means the
"Science of Life" for a
reason - it is a user's
manual for how to live a
happy and healthy life. It
works as a complete
healthcare system which is
fundamentally different from
those in place today. The
responsibility of health
lies not in the profits of a
business, but rather with
each individual. We are
provided with the knowledge
to become our own Primary
Care giver by learning to
recognize what constitutes
our unique state of health
(Prakriti), and how to
maintain it.

Para. #1

It is important to know
that there are natural
alternatives to prevent
diseases and to assure a
healthy life.
The most common approaches
like eating well,
sleeping, and exercising
are actually part of a
very old healthcare system
called Ayurveda.
The basic recommendations
include to eat according
to your natural
constitution, or Prakriti,
get enough sleep, exercise
within your limits,
detoxify your body, attend
your body’s needs, have
good company and to do
what you love.
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