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Day in Health
by Lisa Collier Cool
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The millions of Americans who struggle to get a good nights sleep have a new worry to add to their tossing and turning: researchers have found surprising links between lack of sleep and several types of cancer, including prostate, breast, and colon cancer, among others. Sleep disorders are a widespread problem, affecting 50 to 70 million Americans, according to the Centers for Disease Control (CDC). Sleep insufficiency is also linked to reduced quality of life and increased mortality. Arm yourself with knowledgeand the good practices that can help you get a full nights sleepto limit your chances of developing illness down the road.
Fortunately, rates of diagnosis and death from prostate cancer have been declining in the United States since the 1990s. However, the disease remains a leading health concernand the second most common cause of cancer deathsamong American men. Lack of sleep has been linked to other forms of cancer, as well. Sigurdardottir notes that, Most observational studies to date on circadian disruption and cancer have investigated the association between shift work and cancer risk. Among men, there are indications for increased risk of some cancers among night shift workers, such as prostate cancer, colorectal cancer, and non-Hodgkin's lymphoma. Causes and Treatments for Erectile Dysfunction
hours or more. Colorectal adenomasa common form of polypcan develop into cancer tumors if left untreated. Participants in the study were asked to complete a survey by phone before attending a colonoscopy. Even after adjusting for other risk factors, including family history, waist-to-hip ratio (a measure of obesity), and smoking, there was a clear link between sleep deprivation and adenomas. Foods with Healing Powers: Could Garlic Prevent Cancer?
research findings, which have identified potential links between chronic sleep
loss, insulin resistance, obesity, and cancer.
So sleep well!
Reduce your risk of cancer and other life-threatening illnesses by getting enough sleep at night. If you find yourself tossing and turning, or waking up tired each morning, follow these simple steps to get the rest you need: Eat a healthy diet. People who eat a wide variety of foods experience the healthiest sleep patterns. Slumber-friendly nutrients include Vitamin C, found in fruits and vegetables; selenium, found in nuts, meat, and shellfish; and lycopene, found in tomatoes, watermelons, and other red-
and orange-coloured foods. Spend some time in the sun. Bright light is known to moderate the bodys internal clock and reset sleep cycles. Soak in as much morning light as possible, by going for a walk or enjoying breakfast by a sunny window. When evening arrives, dim the lights and turn off glowing television and computer screens at least one hour before bedtime. Cover your clock. There are few things more maddening than watching the hours tick by as you try to sleep. Its not only frustrating, but also counterproductive: clock-monitors report more pre-sleep worry and take longer to conk out. Stick to a regular schedule. Saturday morning sleep-ins are hard to resistbut keeping a regular schedule helps to maintain your bodys internal clock, while contributing to healthier and restorative sleep patterns. Wake up at the same time each morning, and delay your weekend rising no more than 60 minutes.