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Sleep for Longevity
Are you used to pulling all-nighters for work or college? Is sleep no longer your priority as you strive to get work done in the incredibly fast-paced world of today? If you answered Yes to any of these questions, let us tell you – Me too! Unfortunately, as work extends to overtime and college kids are hit by assignments and quizzes every other day; the sleep schedule is bound to become a mess. But here’s why you need to catch up on those 7-9 hours of required sleep every night: Sleep matters for longevity! Sleep and a Longer Lifespan: Is there a connection? We know what you’re thinking. Better sleep leads to a longer life – how absurd is that notion? But we are here to tell you as weird as it may sound, there is a connection between the level of shut eye your body gets every day, and the number of years you are expected to live. The connection is slightly indirect. For example, a study was conducted at the Archives of Internal Medicine. Among the 153 men and women who participated, it was found that those who did not sleep enough (i.e. slept less than 7 hours at night) were 3 times more prone to developing a sickness than the ones who had enough sleep (at about 8 hours). Therefore, lack of sleep disrupts the immune system, which in turn bears adverse impacts on our health and lifespan. Our Bodies Work Even When We Are Fast Asleep Just as you need a break in a 9-hour work shift to refresh yourself to depict greater productivity, your brain needs a break from working all day, every day – and that break comes as a way of sleep. However, don’t think your brain stops working when you’re asleep; it works then too! When asleep, our brain gets the time to recharge itself, fix the imbalances, optimize metabolic rates, and start afresh the next day. If you don’t gain sufficient asleep – as is the case with one-third of the U.S. adult population – your brain doesn’t recharge to allow your body to perform better; thus, putting you at risk of a reduced lifespan. The Importance of Sufficient Sleep Unfortunately, we are currently living it the age when any sleep time before 2 a.m. seems unacceptable and having no free moment is just the way it is. Well, this is not how it should be. Your body really needs sleep to function well and maintain a healthy lifespan. Here’s how: Human Growth Hormone – the fountain of youth! Humans have an important hormone, called the growth hormone, that is highly active during our initial part of sleep (delta stage). This is when this hormone is highest in production, and is then used for bodily restoration, building lean muscle tissue, and giving you the energy to be active. Unsurprisingly, this hormone is also called the fountain of youth. This means, if you’re hoping for a well-functioning body that defies age, you need to be getting enough sleep so the hormone can gain momentum. REM Sleep Prevents Neurological Diseases Our sleep goes through a number of phases. Of these, REM sleeps (or Rapid Eye Movement) is when you’re in your deepest state of sleep. It is in this phase that the most happens with your brain. Blood circulation and oxygen levels rise, and the brain’s tissue continues to absorb amino acids. This helps prevent major diseases, including neurological disorders like Alzheimer’s, in the future. Prevention from diseases of course hints towards longevity! Sufficient Sleep Means Lesser Accidents! Have you observed what happens when you don’t get enough sleep? Simple, you just can’t keep your eyes open. This means lesser concentration, lesser energy, and thus a greater probability of messing up somehow. In fact, a study discovered that people who slept for 6 hours or less a night, were 33% more likely to be involved in a car crash. On the other hand, those with sleep levels within the 7 hours or more category only made up 9% of total motor vehicle crashes. The Phenomena of Beauty Sleep Exists When talking about the importance of sleep, let’s not forget the benefits it bears for our skin – redefining ageless beauty. Alas, longevity shouldn’t just mean a longer life, should it? As we age, our body develops free radicals that damage our skin. However, during sleep, these free radicals are destroyed while more skin cells are produced and repaired to make your skin truly nourished. Get Your Sleep Routine Sorted Now you know how important sufficient sleep is for you and your long life. However, it begs the big question: How do I get my sleep routine sorted? It’s not so difficult. Set your workout long before your sleep time If you’re used to working out before sleep time, you should change that now. Have no meals nor indulge in intense workout just before going to sleep. Keep the screen away If you’re facing a hard time falling asleep even after hitting the bed, maybe it’s because you haven’t turned off your tv or put your phone away yet. The blue light from these screens mess with your circadian rhythm and prevent sleep. Make it a habit to keep all screens away and switched off when going to bed. Dim the lights It’s not just the blue light, but bright lights too! Set the mood before going to bed to allow sleep to come easily. Dim the lights, or completely switch them off. Have your meal early, and with Protein! While you should have your meal way earlier than your sleep time, we ask you to include Protein in your dinners for an effective sleep. It is thought that consuming just the right amount of protein results in minimally disrupted sleep, and improved sleep quality! Protein Before Bed We’ve just said having a protein dinner is good. But how? Shouldn’t it make you feel fuller, and less able to sleep? Actually, foods with a high number of calories, sugar, and fat disrupt sleep routines. Conversely, people who consume more fiber and protein at night are able to fall asleep and stay asleep! This means no waking up needlessly in the middle of the night, and instead obtaining the best sleep you ever had. But, this doesn’t mean you begin to consume bacon, turkey, or a heavy chicken meal before bedtime. What you need is something light but full of protein. You need a Whey Protein Shake by Centenarius Nutrition. Whey is the Way to Go You must have heard that bodybuilders like to consume a whey protein shake just before bed. They do this because protein in the form of a whey shake is easy to digest, contains natural sleep aids (bioactive milk peptides), and helps your body produce antioxidants. This helps build muscle, maintain immunity, and promote longevity. Do you want a longer life? Do you want an improved sleep routine? End your day with whey protein shake, and all else will follow.
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Unflavored vs Flavored Protein Powders: Which to pick?
Unflavored vs Flavored Protein Powders: Which to pick? As you look through the enormous selection of protein powders on the market, one of the many choices that you’re going to have to make is flavor. Protein powders can be designed to taste like birthday cake, fruit cereal, plain old vanilla and many other options. Or, you can pick up an unflavored protein powder, as well. These are usually higher in quality because they have nothing masking them. But, why would anyone want a flavorless protein powder? What are the advantages to unflavored protein powders? And most importantly, which is best for your overall health and longevity? Below, we weigh the strengths and weaknesses of flavored vs unflavored protein powders. If your only concern is Convenience, Choose Flavored Protein Powder.. and reprioritize your concerns! Convenience is the only reason for choosing a flavored protein powder. If you want your protein shake to have a specific taste or just don’t enjoy the idea of a flavorless liquid snack, then a flavored protein powder would be the easy option. Of course, you could still blend in other ingredients too, if you wanted to add some depth. We all know that the flavorings in protein powders are not put in with our health in mind. With unflavored protein powders, it's a little more work (and a lot purer). That's because most protein powders don't have any built-in flavor, however with Centenarius the quality speaks.. and tastes for itself. It provides a uniquely sweet creamy flavor without any flavorings added. We love using a blender for our shakes, but a shaker cup would do just as well. In the end - let’s be honest, making a shake isn’t brain surgery. Using unflavored protein powder isn’t going to cramp your style, it’s just a little bit more effort here and there with a lot more benefit! Remember, it's not just the quality of what you put in, it's what your leaving out. Do You Want Adaptability/Versatility? Choose Unflavored Protein Powder Flavored protein powders taste like what they taste like, with artificial flavors and strange aftertastes. If you purchase a chocolate flavored powder, for example, you are locked into that flavor, sometimes for a few weeks straight. And, when you decide to blend in other ingredients, you have to think about what will go well with chocolate. The situation gets even more precarious if you have a specific flavor like "fruity pebbles". This will be very limiting. What if you’re really in the mood for something that doesn’t pair well at all with fruity pebble cereal– and it’s the only flavor of protein powder you have on hand? Unflavored protein powders don’t have these limitations. The powder becomes nothing but a nutrient-rich blank slate that you can build all sorts of other flavor combinations with. Feel like adding strawberries and bananas one day, but spinach and raspberries the next? Go for it! Using unflavored protein powder means that you can make each and every shake completely different, you’ll never get bored or feel tied down with the limitless options, and you’re never stuck with a shake that isn’t exactly what you’re in the mood for. Do You Want to Use it for Cooking? Choose Unflavored Protein Powder This versatility is especially useful if you want to use your protein powder for cooking. Unflavored powders can be used to thicken soups and sauces without having a strong impact on the flavor while also delivering a boost of protein to the dish. You can also use unflavored protein powder to boost the protein content of hot drinks like coffee – unflavored protein is the BEST way to enjoy a homemade cup of protein rich coffee, we love ours with butter and MCT oil! Not to mention, protein Pancakes can be a little harder to make with an odd flavor. Do You Want to Eat Clean? Definitely choose Unflavored Protein Powder It’s also important to remember that in order to get that strange array of flavors, manufacturers often resort to… unsavory techniques. Generally, this involves the use of artificial flavorings that can have a host of negative side-effects, like aftertaste and bloating. Some protein powders are even colored artificially – if it’s not pink, it’s not actually strawberry-flavored, right? Not to mention that, the Food and Drug Administration (FDA) does not monitor – and therefore does not test – any flavoring for safety. Considering the widespread use of artificial flavoring additives, this is a major concern. Many flavored protein powders also contain artificial sweeteners, and this may or may not be something you choose to typically include in your diet. Even when the flavors come from “natural sources”, they may be derived from things you’d rather not ingest – like Stevia, which is known for its really strong aftertaste. Of course, this isn’t always the case, but wouldn’t you rather rest assured that there’s nothing at all sketchy lurking in your protein powder? For example, Centenarius Whey Isolate is always Grass-fed, Pasture raised, and NON-GMO with no added sweeteners or junk of any kind! It has a naturally creamy taste that serves as the perfect base for all flavors. But for those looking to keep their diet as clean as possible, unflavored protein powders are an invaluable tool. Since the ingredients list is often just one or two things – which are pretty familiar – you can be confident that you aren’t taking anything into your body that you might regret. We firmly believe that unflavored protein powder should be a regular staple in your kitchen. Choosing a protein powder with no artificial sweeteners, colors or flavors means that you can create your own delicious protein shakes using natural foods such as frozen bananas, berries and more. If you like the aspect of control in both your flavor choices and ingredients found in your protein powder, the unflavored version is undoubtedly the best for you and your goals.
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