Osman Müftüoğlu explained the incredible effects of sleep on our body!

prof. Dr. Osman Müftüoğlu wrote about the effects of sleep on the human body in this week’s article. Making a statement about sleep, which affects our health, especially our immunity, Müftüoğlu stated that sleep is almost indispensable for a quality life.

Osman Müftüoğlu, who recommended the continuous strengthening of the immune system during the pandemic process, emphasized the importance of sleep this time. Mentioning the effects of sleep in his column, Müftüoğlu also gave information about the caffeine substance that affects body health. Here is Müftoğlu’s column this week:

Sleep is one of the strongest supporters of the immune system and one of its indispensable needs.

Scientific research that has been put before us to date also supports this information. All of the research shows that a “quality and sufficient” night’s sleep protects and protects the immune system, and can significantly reduce not only colds, flu, respiratory tract infections, but also the “risk of contracting COVID-19”. There is another important advantage of quality night sleep: If you have a good sleep, the immune power that can be created by the COVID-19 vaccines you get increases. In short, sleep is a very important natural support and advantage in terms of immune power, as it is in all areas of health. Those who sleep poorly have a high probability of catching all kinds of diseases (diabetes, hypertension, cardiovascular disease, cancer, obesity, Alzheimer’s), but the power that sleep provides to our immune system is much more important for us these days, and it is a detail that we should prioritize.

SHORT DESCRIPTION
HOW SLEEP SUPPORTS OUR IMMUNITY

“Natural killer cells” are the most important and strongest fighters of our immune system. We can liken them to the “special forces” in our defense system. This highly trained group of T lymphocytes is shown as our immune system’s most elite and powerful fleet, the most skilled warrior team. Immune experts state that they not only eliminate foreign elements (viruses, bacteria, cancer cells) that attack us, but also gather intelligence by working as a kind of “secret service agent”. As for the relationship between these very special cells and sleep… An important study has shown that getting enough sleep for even just one night can reduce the number of natural killer cells in our immune system by up to 70 percent, compared to an enjoyable 8-hour night’s sleep. In summary, we need a quality night’s sleep in order for these specially trained cells to do their job.

GOOD KNOWLEDGE
Caffeine or Adenosine?

“Adenosine” is one of the friendly chemicals our brain produces. The longer we stay awake, the more adenosine we accumulate in our brain. As our adenosine reserve increases, our “desire to sleep” reaches its peak. Sleep experts call this intense desire to sleep, created by adenosine, “SLEEP PRESSURE”. Sleep expert Dr. In the words of Matthew Walker, “High adenosine concentrations mute the areas that promote awakening, and turn the buttons on the sleepy parts all the way up. As a result of this chemical sleep pressure, the concentration of adenosine in our brain peaks and an ‘insufferable desire for sleep’ begins to kick in”.

TAKE NOTE
Caffeine Information…

VARAN-1: Dr. According to Matthew Walker, the caffeine we gain through drinks reaches its peak in our blood after 30 minutes. The average half-life is 5 to 7 hours. For example, 50 percent of the caffeine contained in a cup of coffee you drink around 19.30 after dinner continues to actively tour your brain tissue and circulation even around 01.30 at midnight.

VARAN-2:Let’s not forget that not only in coffee, but also in teas, energy drinks, dark chocolate and even some of the painkillers and weight loss pills can contain a lot of caffeine.

VARAN-3: Another surprise is this: Even a cup of “decaf” coffee that we consume as “decaf” can contain 15 to 30 percent of the caffeine in a regular cup of coffee. In short, if you are sensitive to caffeine, 3-4 cups of decaffeinated coffee that you can consume in the evening can also become a sleep enemy for you.

(*Dr. Matthew Walker, Why Do We Sleep?, excerpted from Pegasus Publications.)

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REMEMBER!!!
EXCESS OF Caffeine IS AN ENEMY TO SLEEP

Caffeine is a substance that can artificially silence the “sleep pressure” created by the sleep-friendly natural chemical adenosine produced by our brain, and an excess of it can be dangerous. Although it is considered natural, please do not think of it as a kind of “food supplement”. Sleep expert Dr. According to Walker, caffeine is the world’s most widely used (and sometimes even abused) “psychoactive stimulant.” Dr. Walker says, “Caffeine is the second most traded commodity on our planet after oil! His only rival is alcohol!” Again, Dr. According to Matthew Walker, “Caffeine is kind of an invader. It disables and neutralizes the places it invades like a suppressive actor.” In other words, caffeine invades the receptors reached by the sleep-friendly molecule adenosine, produced by our brain, and blocks the sleep signals it loads to the brain. As a result, if our caffeine consumption will increase, we will not be able to sleep and stay awake even if there is a high amount of adenosine in our brain.

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10 EFFECTIVE WAYS TO GET STRONG BONES

IF you want my bones not to melt, not to lose their strength, and to continue to serve me when I get old, these 10 suggestions should always be on your agenda.

RECOMMENDATION 1:Consume more dairy products (especially yogurt and hard cheeses).

RECOMMENDATION 2:Try to eat more calcium-rich vegetables (especially kale and thick leafy greens and herbs).

SUGGESTION 3:Load up on vitamin D-rich oily fish (and small fish that can be consumed with bone marrow, such as anchovies) and eggs more often and abundantly.

RECOMMENDATION 4:Sunbathe more and expose your skin to the sun more often.

RECOMMENDATION 5:Do not forget to take advantage of magnesium-rich foods (for example, walnuts, hazelnuts, almonds, pumpkin and sunflower seeds).

SUGGESTION 6:Do not exaggerate your consumption of animal protein, make use of vegetable proteins (pulses) more often and abundantly.

SUGGESTION 7:Take advantage of vitamin D3, vitamin K2, calcium, magnesium supplements.

RECOMMENDATION 8:Do not neglect exercise (especially resistance exercises).

RECOMMENDATION 9:Take collagen support (type 1-2-3 collagen) and benefit from collagen-rich foods (bone-pot meats, trotter soup, offal) more often.

RECOMMENDATION 10:Do not forget to take advantage of foods rich in vitamin K (pickles, parsley, eggs).

CUT AND SAVE
FOR MORE CALCIUM

– Yogurt, cheese

– Ayran, kefir

– Cabbage delicacies

– Almond

– Green leafy vegetables

– Sesame/tahini

– Legumes

– black prunes

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