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Whole Grains Health

How to Sleep with Long Hair to Protect the Health of Your Hair



The most proven ways to protect long hair while you sleep focus on products that you apply overnight and hair styling strategies to prevent hair breakage. Environmental factors, such as moisture in your hair and bedding, can also play a role.

Use a silk or satin pillowcase

This is a big one. If you have a tendency to toss and turn in bed, your hair rubs against the threads of thread in your pillow with every movement. This can damage your hair and cause frizz. Ultimately, it can even break.

A pillowcase made with silk or satin fibers can reduce the friction on your hair when you sleep. As an added bonus, these types of pillowcases can reduce the stretch and stress on your skin while you sleep, and help fight off age-related wrinkles. Satin and silk are hypoallergenic and cooling fibers, unlike cotton.

Time your showers differently

Going to sleep with a little moisture in your hair can contribute to breakage or matted hair in the morning. Your strands of hair are weakest when they contain moisture. Even the healthiest sleeper will move their head a little over the course of a night’s sleep, and that movement is more likely to cause wet locks to tangle.

If your schedule allows, try to wash your hair to an hour when it has enough time to dry before going to bed. Don’t forget to finish your showers with a gust of colder water to help lock in moisture in your hair. You may also want to blow dry your hair completely right before bed and use one of the following styling suggestions to keep your blowout fresh and your mane free from tangles.

Wrap your hair in a scarf or wrap

A hair wrap or scarf can mean you won’t lose sleep from pounding or crushing your freshly styled hair. Depending on your hair type, you may prefer a silk or satin material to further reduce friction while you sleep.

By carefully wrapping your hair and tucking away any stray bits and pieces from the back of your neck, you will also avoid moisture or sweat that can frizz your hair.

Sleeping with your hair wrapped up works best if you prefer to wake up with a sleek, straight hairstyle. Adding long bobby pins to your wrapped hair makes it extra safe and enhances the straightening effect. Brush your hair when you wake up and you’re good to go in the morning.

Brush before bed

Consider adding a different type of brushing to your bedtime. By brushing tangles or growls out of your hair before you go to bed, you are proactive about frizzy and matted hair. It doesn’t have to take you long to do this. Depending on your hair type, you can brush your hair out with a simple paddle brush or wide-toothed comb before styling it for the night and going to sleep.

Switch to hair ties

Elastic headbands are the typical choice when securing your hair for the evening. But these elastic bands can actually put strain on your hair and scalp as they pull your hair back. This friction causes pimples and breaks. You might as well sleep with an elastic band in your hair.

Instead, tie the hair back in a top bun with a fabric scrunchie made of silk or satin. This gives your hair a break from the friction. You are less likely to wake up with a noticeable “dent” in your hair where you pulled it back, saving you valuable styling time in the morning.

Protect ends with an essential oil

The ends of your hair can bear the brunt of the damage that occurs while you sleep. Even sleeping on your back, you can crush longer locks without even realizing it.

You can help protect your tips by using essential oils before you go to bed. Argan oil, almond oil, jojoba oil, or even coconut oil are good starting points. Secure your hair in a braid or with a cloth scrunchie, then warm a few drops of the oil between your palms by rubbing your hands together. All you need is a little bit. Apply the oil to your hair, focusing especially on the tips. This can help seal your hair against friction and prevent split ends.

Condition your hair while you sleep

Just because your hair should be dry when you sleep doesn’t mean it should dry out and dehydrate when you wake up. If you often wake up with frizzy and difficult-to-control hair, a leave-in conditioner can be the answer. Before you style and set your hair for the night, a spritz or two of leave-in conditioner with protein or keratin can strengthen your strands while you nap.

The best leave-in conditioner depends on your hair type. Hair that is prone to drying out will thrive with a leave-in conditioner that provides moisture. Hair that is prone to oily hair could benefit from a leave-in that has a lighter formula with plant extracts and not many other extras. Formulas that come in a spray bottle and are intended to be applied to dry hair are your best bet.

Sleep with pigtails

If you want to wake up with wavy locks instead of navigating tangles, try braiding your long hair before bed. Any type of braid will do, whether it’s a single braid, multiple smaller braids, or even a French braid if you want it a little fancier.

Secure your braid at the bottom with a small hair elastic instead of an elastic band. If you want to add extra protection to your hair, you can arrange the braid as a top knot on your head, or you can simply wrap the braid around and secure it to your head, away from the nape of your neck. This will keep your hair free from sweat, moisture, and friction.

Use a hair serum or hair mask

Light hair serum can help tame frizz while sleeping, as can a hair mask that is safe for overnight use. Remember, you don’t want to dampen your hair or cause the hair follicles to swell with any product you use overnight. You just want to add and lock in moisture without adding weight or friction to your hair.

Avoid anything that has an acidic component (like citric acid or apple cider vinegar) as these cannot stay on your hair for more than 6 hours. Also, avoid heavy protein additives like egg, which can weigh down your hair and make hair breakage more likely. Stick to light botanicals (like peppermint oil or aloe vera) that seal in shine, stimulate your scalp, and make it easier to detangle in the morning.

Connect a fan or humidifier in your bedroom

Any form of heat can draw moisture out of the air and put strain on your hair. This can include heating in your bedroom.

Keep the airflow in your room moving with a fan so you don’t break a sweat and wake up with damp hair at night. You can also consider a humidifier to add moisture to the air in your bedroom.

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Whole Grains Health

Harness the power of the body’s hormones for better health



When a hormone is out of whack, you can feel like you’re stuck in the mud or strapped to a runaway horse. Just ask someone with untreated Graves’ or Hashimoto’s disease (these are high or low thyroid levels), hypogonadism (low testosterone or estrogen deficiency), or uncontrolled diabetes. Because hormones are the chemical messengers of your body and have a direct influence on your metabolism, energy level, hunger, cognition, sexual function / reproduction and mood.

There are around 50 hormones in your body and many more hormone-like substances (brain neurotransmitters like serotonin and active vitamin D2 for example). Your pituitary is the “master gland,” it tells other glands to secrete hormones. The other hormone-producing glands are the pineal and adrenal glands, as well as the thymus, thyroid and pancreas – men also produce hormones in their testicles (testosterone) and women in their ovaries (estrogen, progesterone and testosterone). Aside, about 25% of testosterone in women is produced in the ovaries, a quarter in the adrenal gland and half in the peripheral tissue.

It only takes a tiny amount of a few hormones to make big changes in every inch of your body. Therefore, if they are out of whack, it can cause you serious problems. In America, type 2 diabetes is the most common hormone-related disease. This happens when you become insulin resistant and this hormone, which is produced in the pancreas, can no longer regulate blood sugar levels, causing a cascade of health problems from atherosclerosis to neuropathy to kidney disease.

Here’s how you can calm your hormones – and restore your health:

Eat Smartly. The endocrine glands are happy when you eat healthy fats like olive oil, avocado, nuts, and seeds; high fiber foods like fruits and vegetables; lean animal protein such as salmon; and plant-based proteins like 100% whole grains and legumes / beans. This mix of nutrients lets your appetite regulating hormones leptin (I’m full) and ghrelin (I’m hungry) signal you accordingly so you don’t overeat. Overeating and obesity regulate many hormonal systems.

In addition, a healthy diet will nourish your thyroid hormones, which also help regulate weight. Perhaps most importantly, a healthy diet regulates the work of trillions of microbes in your gut biome that help regulate hormone production and produce hormone-like substances.

Cope with stress, sleep peacefully. Cortisol is a hormone released by the adrenal gland in response to stress. When chronically elevated, it can reduce the activity of your hypothalamus, which in turn can lead to imbalances in the messenger substances that affect sleep, eating, sexual activity, and cognition and mood. Then you can get tired and gain weight. Therefore, it is important to regularly exercise, meditate, take deep breaths, hang out with friends, volunteer to help others, and / or talk to a therapist. Healthy sleeping habits are also important for reducing stress and regulating hormones. Growth hormones, testosterone, cortisol and insulin are released during sleep. And studies show a link between chronic lack of sleep and depression and weight gain. For sleep hygiene information, visit

Reduce Chronic Inflammation. Chronic inflammation occurs when your immune response is overstimulated to conditions that interfere with the peaceful functioning of your body. This can happen if you are overweight or obese, addicted to sugar and fast foods, smoke or drink too much, or are constantly under stress. These factors can trigger hormonal changes, such as insulin resistance, low testosterone and vitamin D levels, and increased cortisol, and they power your sympathetic nervous system, increasing your heart rate, blood pressure, breathing rate, and pupil size, and making your blood vessels narrow .

Plus: Eating healthy foods and managing stress and sleep will help reduce inflammation throughout your body and stabilize your hormones, but you can’t get real success if you’re sitting – 150 minutes or more of exercise per week is essential.

So make friends with your hormones and these powerful messengers will send you good news about your energy levels, sleep satisfaction, aging rate, and happiness.

Mehmet Oz, MD is hosting “The Dr. Oz Show,” and Mike Roizen, MD is the Cleveland Clinic’s Chief Wellness Officer Emeritus. For the healthiest way to live, tune in to The Dr. Oz Show or visit

(c) 2021 Michael Roizen, MD

and Mehmet Oz, MD

King Features Syndicate

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Whole Grains Health

Types of Millets And How Beneficial it is in Losing Weight



Weight Loss Tips: Millet is an essential part of the whole grain family like rice, oats or quinoa. It is originally grown in Asia thousands of years ago. It’s gluten-free, filled with protein, fiber, and antioxidants. Millet is not only famous in India but has also gained in value in western countries.Read also – Weight Loss in Real Life: I was 104 kg, a visit to my daughter’s school changed everything

Millet is high in protein. It contains five grams of protein and one gram of fiber. Both of these ingredients help keep the stomach fuller for longer and reduce the snack habit between meals. This helps in shedding those extra pounds without compromising on your diet. Also Read – Weight Loss: Is It Safe To Eat Only Liquid Food When Losing Weight? Expert speaks | Exclusive

What Are The Health Benefits Of Millet?

Millet is high in antioxidants that help flush harmful radicals out of the body. It contains antioxidant components like quercetin, curcumin, ellagic acid, and other beneficial catechins. These help in eliminating toxins and neutralizing enzymes. It prevents health problems. Also Read – 6 Possible Reasons For Unexpected Weight Gain Explains The Nutritionist

Not only is millet very nutritious, it also has a good amount of fiber stored in it. It helps with digestion and prevents constipation, gas and acidity. It helps avoid digestive problems and prevents gastrointestinal cancer and kidney / liver problems.

  • Reduction of cardiovascular risks

Millet is high in and essential fats that help provide the body with natural fats. It also helps in preventing fat from being stored in the body. Along with this, it lowers the risk of high cholesterol, paralysis, and other heart problems. It contains potassium, which helps to keep an eye on blood pressure and increases blood flow.

What are the different types of millet?

Ragi is known for its iron content. It helps in the production of hemoglobin in red blood cells. It is high in calcium and potassium. Due to the high proportion of fiber, it keeps the stomach fuller for a longer period of time.

Jowar is loaded with nutrients like vitamin B, magnesium, and antioxidants like flavonoids, phenolic acids, and tannins. It helps boost metabolism and improves the quality of hair and skin. The presence of magnesium helps in strengthening bone and heart health.

Bajra is high in protein, fiber, magnesium, iron, and calcium. It’s low in calories and considered the best grain for shedding pounds. It keeps your stomach fuller for a long period of time without increasing your daily calorie count.

Amaranth is high in fiber, protein, magnesium, phosphorus, and iron. It helps improve brain function and prevents certain neurological diseases. It helps build muscle and maintain digestive health. It is also noted that amaranth has more nutrients than quinoa.

Kangni is known as semolina or rice flour. It helps in strengthening the immune system and balancing blood sugar levels as it is high in iron and calcium. It also serves as a better option for shedding those extra pounds. It usually includes low cholesterol, good digestion, and helps in building good heart health.

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Whole Grains Health

Adherence To a Mediterranean Diet Lowers Risk of Diabetes



Author: Kenya Henderson, 2021 PharmD. Candidate, Florida Agricultural & Mechanical University, College of Pharmacy and Pharmaceutical Sciences

The Role of the Mediterranean Diet: Eating a healthy diet and maintaining a healthy weight can potentially reduce the risk of developing diabetes for the US population.

A Mediterranean diet is one of the few healthy eating habits that has been linked to significant health improvements. It is high in fruits, vegetables, whole grains, fish, legumes, and olive oil and is more common in European countries. It is recommended by the American Heart Association, the American Diabetes Association, and the Dietary Guidelines for Americans to help reduce the risk of chronic disease. In addition, it is linked to a reduced risk of diabetes in Mediterranean and European countries. However, it is unclear that the Mediterranean diet reduces the risk of developing diabetes in the US population. In a large US cohort study with black and white men and women, this study investigated whether Mediterranean eating behavior is linked to the risk of diabetes.

This study was a prospective cohort study that included patients in previous research, the Atherosclerosis Risk in Communities (ARIC) Study, which looked at the causes of heart disease in over 400,000 adults in the United States. In this study, data were collected from 11,991 participants on their first visit. Participants were excluded if they were Asian or Indian due to the small sample size; were black and from Maryland and Minnesota, unable to decipher the influence of geographic region on race; if they have a history or history of cardiovascular disease, diabetes or cancer; or if they were derived from the answers to the Food Frequency Questionnaire (FFQ) or if they had ten or more missing FFQ elements.

One of the statistical methods was an FFQ questionnaire to record the food intake of each patient on their first and third visits. The data recorded from the survey was used in the scores for the Mediterranean Alternative Diet (aMed). The scores ranged from 0 to 9 points, with 1 point being awarded if the patient reported consuming vegetables, fruits, or legumes himself, and 1 point if the patient reported consuming red or processed meat. The higher the aMed score, the higher the adherence to a Mediterranean diet. They also used Cox’s proportional hazard regression models to estimate the hazard ratios and confidence intervals for the associations between aMed scores and incidents of diabetes. Incidence diabetes was defined as: if the patient was diagnosed by a doctor, had taken diabetes medication in the past two weeks, had a fasting blood sugar of 126 mg / dL or more, or a non-fasting blood sugar of 200 mg / dL or above. Variables were also used in the Cox regression analyzes, including energy intake, age, gender, race, educational level, smoking status and physical activity, and clinical mediators of diabetes. They were all stratified by race and body mass index (BMI).

During a median follow-up of 22 years, this analysis found 4,024 cases of diabetes among the 11,991 participants. In summary, aMed scores and incidents of diabetes were higher in blacks than whites, but the risk of diabetes was reduced by up to 17% in both races. In addition, the associations between aMed scores and incidents of diabetes were found to be stronger in patients with a healthy baseline BMI, indicating that obesity or overweight outweighs the benefits of a healthy Mediterranean diet, as shown in the ARIC study and other U.S. Population. Therefore, the results of this study indicate that following a Mediterranean diet without weight loss may not reduce the risk of diabetes in overweight or obese populations. While following a Mediterranean diet could lower the risk of diabetes in people with healthy BMI, the discussion about restricting calories to achieve and maintain a healthy weight should remain one of the most important tasks of diabetes prevention. Overall, eating and following a Mediterranean diet lowers the risk of diabetes in a community-based US population, especially for black and normal weight individuals. Future studies should be conducted to determine whether a Mediterranean diet that results in clinically meaningful weight loss can reduce the future risk of diabetes in those who are overweight or obese.

Practice pearls:

  • Diets high in fiber, fruits, vegetables, fish, and olive oil have been linked to a lower risk of developing diabetes in the US population.
  • There are stronger associations between adherence to the Mediterranean pattern and incidents of diabetes among blacks compared to the US white population.

O’Connor, LE, Hu, EA, Steffen, LM et al. Adherence to Mediterranean eating habits and risk of diabetes in a prospective US cohort study. Nutr. Diabetes 10, 8, (2020).

Kenya Henderson, 2021 PharmD. Candidate, Florida Agricultural & Mechanical University, College of Pharmacy and Pharmaceutical Sciences

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