Search

Have you ever wondered if you really need health supplements, or if a balanced diet is enough? For many Malaysians, the answer isn't always straightforward. While a balanced diet remains the foundation of good health, supplements can play an essential role in filling the gaps and supporting overall wellbeing. Let’s dive into the essentials of supplementing right. Health Supplements vs. Medications: What’s the Difference? Supplements  are vitamins, minerals, or herbal extracts that boost general wellness or address nutritional deficiencies. They are proactive tools to maintain or improve health. Medications , on the other hand, treat, manage, or cure illnesses and are often prescribed by healthcare professionals to address specific health conditions. In short, supplements are about prevention and wellbeing, while medications are for treatment. Who Might Need Health Supplements? Not everyone needs supplements, but some people can benefit more than others. Busy Professionals:  Always on the go? A lack of time can lead to unbalanced meals. Elderly People:  Nutritional needs change with age, and deficiencies may arise. People on Restrictive Diets:  Vegetarians or those with food allergies may miss out on essential nutrients. Common Malaysian Dietary Gaps:  Many of us have low calcium or Vitamin D levels due to diet or limited sun exposure. What Can Health Supplements Help With? Supplements can support various aspects of health, depending on your needs: Boosting Immunity:  Supplements like Vitamin C, Elderberry, and Zinc help strengthen the immune system, especially during flu season or unpredictable weather. Improving Energy Levels:  B Vitamins and Iron can help combat fatigue and keep you energized throughout the day. Supporting Bone Health:  Calcium and Vitamin D are vital for strong bones, particularly if you don’t consume enough through food. Enhancing Overall Wellbeing:  Herbal supplements like Ashwagandha or Ginseng can reduce stress and support mental clarity. How to Decide if You Need Supplements? Not sure if supplements are for you? Here’s how to decide: Consult a Healthcare Professional:  Always talk to a doctor or nutritionist before starting any supplement. Assess Your Lifestyle:  Think about your diet, daily habits, and nutritional needs. Review Your Health Goals:  Are you looking to boost energy, support immunity, or address a specific gap? Supplements can be a great addition to your health routine, but it’s important to use them thoughtfully. Think of them as a complement to—not a replacement for—a healthy diet and lifestyle. Start supplementing right, and you might just feel the difference. Take the first step today to a healthier, more balanced you!

In Malaysia, diabetes is a common health concern that affects many of our loved ones. Whether it’s our parents, siblings, or close friends, supporting someone with diabetes is all about understanding their needs and making small changes in our daily routines. Here’s how you can help them manage their condition Makan Bersama, Sihat Bersama – Make Mealtimes a Family Effort In Malaysian culture, food is more than just a meal; it’s a way we connect. Instead of restricting certain foods, focus on creating diabetes-friendly meals that everyone can enjoy. Replace sugary kuih and drinks with healthier alternatives like fresh fruits, whole grains, and low-sugar beverages such as teh o kosong . Be supportive by eating the same healthy meals together and making it an inclusive experience. Jom Jalan-Jalan – Get Active as a Group Regular exercise is crucial for managing diabetes, and it can be a great way to spend quality time together. Make it a habit to join your loved one for a morning walk at the park, a light jog around the taman , or even a family badminton session. Engaging in these activities as a group will keep everyone motivated and active. Swap Kuih-Muih for Healthier Snacks, Including Keto Desserts In Malaysia, it’s common to serve snacks like karipap, cucur, or kuih during gatherings. Instead of avoiding these entirely, try healthier alternatives like steamed sweet potatoes, fresh fruits, or even keto-friendly desserts. Keto desserts are low in carbohydrates and sugar, making them a great option for diabetics as they help maintain stable blood sugar levels without sacrificing taste. This way, everyone can still enjoy sweet treats while staying on track with their health goals. Encourage Regular Medication Intake One of the most important aspects of diabetes management is taking medication on time. If your loved one is on prescribed medication, offer gentle reminders and support without being overbearing. This could be as simple as sending a reminder text or checking in during family meals. Ensuring they take their medication regularly will help them maintain stable blood sugar levels and prevent complications. Support Their Diabetes Management Without Stigma When it comes to checking blood sugar or taking medication, show support and understanding without making them feel uncomfortable. If your loved one needs to check their blood sugar during a family gathering or while lepak  at a mamak stall, be encouraging and respectful. Avoid drawing unnecessary attention or making them feel singled out. Understanding Cultural and Festival Food Choices During festive seasons like Hari Raya, Chinese New Year, or Deepavali, our tables are often filled with high-sugar, high-calorie dishes. Help your loved one enjoy these celebrations by including diabetes-friendly dishes, reducing sugar in traditional recipes, and keeping portion sizes in check. It’s about celebrating the occasion without compromising health. Living with someone who has diabetes means making small changes that can have a big impact. From healthier food choices to being a source of emotional support, these efforts help create a better environment for everyone to thrive. Remember, it’s not about exclusion but inclusion—living and thriving together, the Malaysian way! #vitamode #diabetesawareness #diabeteshealth #curatedforyou #scientificwellness #LivingWithDiabetesMY #DiabetesSupportMalaysia #DiabetesFriendlyLifestyle #DiabetesEducationMY

Zhang Zhijie, a promising young athlete met a tragic end when he collapsed on the court during a tournament in Indonesia, succumbing to cardiac arrest. His untimely passing serves as a stark reminder for all of us. This event highlights the importance of recognizing when to pause and heed our bodies' signals. Time to unwind – listen to what your body needs In the competitive realm of sports and amidst the relentless pace of daily life, the drive to surpass our limits can often eclipse the crucial need for rest and recovery. It's therefore, crucial to simplify our routines and prioritize self-care by structuring our days to avoid rushing. Developing healthy habits demands our deliberate attention and effort. Downtime isn't merely a matter of physical rest, it encompasses mental and emotional rejuvenation as well. Finding the balance between challenge and caution. One should avoid pressuring themselves into overtraining as it can lead to detrimental effects on both physical and mental health. Overtraining occurs when individuals exceed their body's capacity to recover from exercise, leading to chronic fatigue, decreased performance, and increased risk of injury. Emphasizing a balanced approach to training, listening to one's body, and allowing adequate recovery time are essential for sustaining long-term fitness and enjoying the positive benefits of physical activity. Muscle fatigue, is often a result of intense physical exertion, as a result of strenuous activity. Commonly marked by muscle weakness, but may also manifest through various symptoms such as muscle twitching, soreness, shortness of breath, a weakened grip, muscle cramps, and localized pain. These signs indicate that muscles have been pushed to their limits and require rest plus recovery to prevent injury and promote well-being. In our introduction, we emphasized the importance of holistic health, and it's crucial to remember that every aspect of your wellness is interconnected. Let's make changes that benefit both our bodies and our hearts! Prolonged stress can lead to altered hormonal states, such as increased cortisol and disrupted testosterone levels. Poor sleep patterns and decreased immunity, affect recovery and increased susceptibility to illness. Recognizing these signs can help prevent burnout and support overall health. The Importance of Rest in Fitness Rest is crucial to any fitness routine because it allows the body to recover, repair, and grow stronger. Adequate rest between workouts helps prevent injuries by giving muscles, tendons, and ligaments time to heal. Here are some tips to ensure you stay healthy and strong: Avoid Cold Water Warm Down Stretch it Out Mind Your Nutrition Listen to Your Body

Gestures, postures and movements! These actions are all supported by our bones. It may not sound like a big deal, but bones give us mobility. Our bones are made up of living cells and like all other cells that we have, they need to be constantly repaired. Our body works hard to replace old and broken bones with new and healthy ones. This process is known as bone remodeling. It has been estimated that every 7 to 10 years, we get a new set of bones. Bone remodeling is a metabolic process that involves growth factors, hormones, and enzymes for bone development that replaces older bones with stronger bones in order to maintain the strength of the bone and mineral balance. Calcium - Building Blocks For Bone Calcium is an important nutrient necessary for cellular function, most often associated with healthy bones and teeth. It also plays an important role in blood clotting, helping muscles to contract, and regulating normal heart rhythms and nerve functions. About 99% of the body’s calcium is stored in bones, and the remaining 1% is found in blood, muscle, and other tissues. Women ages 18 to 50, and men ages 18 to 70, need 1,000 milligrams (mg) of calcium daily. The amount increases to 1,200 mg per day for women over the age of 50 and men over the age of 71. This equals two servings of calcium-rich foods, such as dairy or foods and beverages fortified with calcium. The amount of calcium consumed daily helps to form most of our bone mass to prevent bone loss, but it also needs support from Vitamin D3 for calcium absorption into the bloodstream, and Vitamin K2 to activate proteins that direct calcium into our skeleton. Vitamin K2 - Promotes Bone Health & Prevents Coronary Heart Diseases The two key proteins in Vitamin K2 function to build healthy bones and keep our arteries clean. Vitamin K2 is a fat-soluble vitamin found to complete calcium regulation in the body. It ensures calcium actually enters into the bones and teeth. This helps to prevent bone fractures and osteoporosis. It effectively promotes bone health and prevents coronary heart diseases. Osteocalcin deposits calcium into the bones while MGP prevents calcium from accumulating in arteries. It contains two building proteins known as Osteocalcin and Matrix-GLA Protein (MGP). Both proteins are Vitamin K-dependent that would require Vitamin K2 to activate both proteins to become biologically active. Actived Osterocalcin binds to calcium and deposits calcium into the bones and teeth. While Activated MGP ensures calcium doesn't accumulate and deposit in arteries and soft tissues. Without adequate Vitamin K2, said proteins are inactive and do not work, which will cause calcium to accumulate and deposits into blood vessels causing the hardening of blood vessels. This leads to blood flow impairment and various heart complications. It takes years to build strong bones and vice versa, it also takes years for the skeleton to be brittle and porous if there is insufficient bone-building material or an inefficient bone regulation process. However, when you have adequate Vitamin K2 intake, both Matrix Protein GLA (MPG) and Osteocalcin are being activated to perfectly synergise the actions of catch and insert free floating calcium out of your arteries, directly into your bones.

For as long as we can remember, calcium has been known as the key to maintaining bone health. Today, calcium is easily available in the form of dairy products followed by various leafy greens, seafood, legumes, certain fruits and last but not least – calcium supplements. Bone development occurs every day of our lives just like the way our skin sheds and grow new skin cells to replace them. Our bodies naturally remove (resorption) old bones and replace (absorption) them with new ones via a process called bone remodelling. Through this process, we get a new set of bones every 7 years. The pace of bone remodelling differs among individuals and gradually slows down with age. Resorption must balance absorption to prevent osteoporosis. This can be achieved with the help of calcium. Osteoporosis affects men and women of all races and is most commonly seen in women after menopause due to low levels of oestrogen. This leads to an increased risk of broken bones with various risk factors such as age, gender, family history, hormone levels and diet coming into play. The Calcium Paradox For the longest time, calcium was thought to be the answer to all bone health concerns until a recent study in 2011 shed light on contradicting results. It brought a whole new perspective on calcium’s regulation and function in the human body. The study found that women who took calcium to prevent osteoporosis are at higher risk of developing atherosclerosis, heart attack and stroke. Based on the study, for every bone fracture calcium supplementation prevents, it precipitates two potentially fatal cardiovascular disease events. What happens to our calcium needs now that the potential for heart diseases is revealed? What could be the missing link in protecting our heart and maintaining bone health at the same time? Vitamin K2: The Missing Link Vitamin K is often referred to as the “forgotten vitamin” because it is continually overshadowed by more well-known nutrients. This fat-soluble vitamin is essential in building strong bones and improving bone health as it serves as the biological “glue” that helps to plug calcium into your bone matrix. Since its discovery in the 1920s, Vitamin K has been classified into several types with K1 and K2 being the most prominent ones. Vitamin K1 plays a key role in helping the blood clot and is commonly found in green leafy vegetables. Vitamin K2 is a different cousin of the family that plays the crucial role of calcium regulation. Vitamin K2 is further divided into subtypes depending on the length of its molecular structure. Menaquinone (MK-7) is the natural form of vitamin K2’s subtype. It can only be found naturally in the Japanese delicacy natto. Short of consuming natto, our bodies lack this natural form of vitamin K2. This little vitamin, MK-7, has been creating sparks of interest as studies have shown that it helps improve bone density while preventing heart diseases by effectively depositing calcium where it belongs – in the bones and teeth. Without vitamin K2, calcium floats freely in the bloodstream and tends to deposit in the arteries, making them progressively stiffer and narrower (calcification). This impedes healthy blood flow to and from the heart. MK-7 activates bone-building proteins that are dormant in its absence. These proteins bind calcium to the bones and teeth as well as stop calcium from depositing in the arteries to prevent arterial calcification and heart disease. Vitamin K2, Vitamin D3 and Calcium: A Winning Combo If you take calcium and vitamin D for your bones, it’s also important that you get plenty of vitamin K2. These three nutrients have a synergistic effect that cannot be achieved when one piece of the puzzle is missing. Dietary calcium is linked to many benefits, especially bone health. That is why recommended daily intakes for calcium have been established. Vitamin D3, a natural form of Vitamin D, helps your body to absorb calcium, and vitamin K2 directs that calcium to your bones where it’s needed. You can think of vitamin D3 as the gatekeeper, controlling who gets in, and vitamin K2 as the traffic cop, directing the traffic to the right direction. In other words, without the help of vitamin K2, the calcium that vitamin D3 so effectively lets in might be working against you — by building up in your coronary arteries rather than your bones. Thus, calcium taken together with Vitamin D3 and Vitamin K2 may well be the solution necessary for bone health while circumventing the increased risk of heart disease.

You’re feeling tired more easily as you get older and you start feeling sorry for yourself. Your lethargy has much to do with the changes in your body as you get older. But that is no reason to put up the white flag and surrender, there are many things you can do to regain some of that lost energy. Do you look in the mirror and see the wrinkles creeping up on you? Are you struggling to stay awake or pay attention at work, even after a good night’s sleep? Finding it hard to keep fit and lacking the stamina for physical activity? Why? Your body is constantly regenerating new cells. If it didn’t, your wounds wouldn’t heal, you wouldn’t recover from the flu and you’d lose all your hair. It wouldn’t be a pretty existence. Once you hit your thirties you’ve grown to your maximum potential, there is no need to be regenerating at breakneck speed any more. So your body relaxes and now, your metabolism slows down, your hormones dwindle, you lose muscle mass and grow ‘love handles’ (if you weren’t paying attention). Does that mean you should give up? Absolutely not! What can I do? It’s NEVER too late to live a full life. Your body may slow down but it doesn’t mean you have to pack it in. In fact, if you had been diligently taking care of yourself when you were younger, you wouldn’t even notice a slowdown. But no worries, there are things you can do to keep yourself fit as a fiddle: Exercise Yes, here we go again. Exercise is a simple way to stay in shape at all ages. Exercise not only gets your body’s metabolism up, it gets your blood moving, helps to clear your mind, prevent muscle loss and excrete toxins through sweat. With so many benefits, what do you have to lose? Mind you, if you’ve never exercised a day in your life you should know your limits. For example, if you’ve never run long distances before, start by walking for an hour. Pace yourself and slowly introduce running into your routine over time. Don’t forget to warm up before you begin and, don’t be ashamed to take a breather if you are tired. Adding weight-bearing exercises can help you strengthen your muscles and encourage muscle growth. If you have pre-existing conditions like heart disease or diabetes, please discuss your exercise routine with your doctor. They may do tests to make sure you can exercise safely. Diet You are what you eat, but if you’ve been stuffing yourself full of junk food, guess what you are? We, Malaysians suffer from having too many food temptations and it’s quite hard to resist. But you don’t have to give up your sweets or fried treats, just be reasonable. Merely having your (intake a tall order), I know I can make a difference to how energetic you feel. Avoid late-night bingeing as it gives you indigestion, weight gain and poor sleep. You’ll be surprised how much more energy you’ll have when you start eating better. Supplementation Supplements have become necessary to our modern lifestyle because we don’t have much time to eat and sleep well. But there are so many supplements out there and you’re just not sure which to choose from. Choose a supplement that targets your particular need. If you’re looking for more energy, look for supplements that contain trace minerals and antioxidants such as vitamins A, C and E. These help combat the ravages of free radicals, which rob you of energy. So stop the self-pity that you’re getting older and start moving. You only live once and, you should grab life by the horns and find what powers you today!

"Health to the ocean is health to us". The omega-3 fatty acids found in fish oil have been a popular supplement choice for years. But now, researchers and consumers alike are turning their heads toward krill oil—and for a good reason! Just like fish oil, krill oil is full of omega-3 fatty acids—specifically Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). Studies have shown that this combination can help prevent heart attacks and strokes, while also boosting brain function and joint health. However, some experts say that krill oil could offer even more benefits than its fishy cousin. But what are the differences between the two? If you're trying to decide between krill oil and fish oil, read on. Differences between krill oil and fish oil. Here are the main differences between krill oil and fish oil you should know about. Krill oil has better absorption than fish oil. Krill oil features omega-3 phospholipids that dissolve in stomach fluids and don't create a fishy aftertaste or reflux. Unlike the triglycerides (fat molecules) found in fish oil, which tend to float on the top of stomach fluids. Consuming krill oil is easily utilized by the body and incorporated into cell membranes. Krill oil contains additional nutrients. Unlike fish oil, krill oil contains an antioxidant called astaxanthin that helps to protect the body from oxidative stress and supports healthy skin, eyesight, weight, and brain health! Fun fact: astaxanthin is also responsible for giving krill oil its reddish hue. Both oils lower the risk of heart disease. Omega-3 fatty acids help lower the risk of heart disease and stroke by reducing LDL (bad) cholesterol and triglycerides (a type of fat found in the blood that uses energy) while improving HDL (good) cholesterol. These healthy fats also help to prevent blood clots, reducing inflammation and slowing down plaque buildup in arteries. Krill oil improves brain functions. Both oils are rich sources of omega-3s, which help to sharpen your thinking skills or enhance your athletic performance. But there's one key difference between the two: phospholipids found in krill oil. They act as chemical messengers in the brain to support cognitive function and neuro-regeneration better than fish oil. Fish oil is more accessible. Though krill oil has similar health benefits as fish oil, it takes longer to produce. Most fish yield around 80% fat; while krill yield only 5%. As a result, the time it takes for krill oil to decompose increases. Once the oil is transformed into a supplement, it can last longer. However, before going through this process, it must be done quickly to prevent oxidation. In order to keep the krill alive, manufacturers must store them in water tanks or frozen. This significantly increases manufacturing costs for krill oil compared to fish oil.

Malaysia thrives as the epitome of entertainment, offering a vibrant cityscape that embraces a lifestyle unlike any other. Regardless of our cultural backgrounds, Malaysians know how to make the most of every moment, relishing in late-night activities that bring us joy and a sense of belonging. Malaysians embrace a vibrant nightlife, and the late-night activities available vary from spirited mamak sessions to thrilling football nights and immersive drama and movie marathons. However, we often overlook the impact they have on our sleep patterns, leading to sleep deprivation and its consequences. Sleep sacrifices and consequences While we cherish our late-night experiences, it's essential to acknowledge the sacrifices we make when it comes to sleep. Sleep deprivation can manifest in various ways, including reduced cognitive function, impaired concentration, weakened immune system, mood disturbances, and increased risk of chronic health conditions. [1] By sacrificing sleep, we compromise our overall well-being and vitality. Sleep is not just a luxury but a necessity for our bodies and mind to function optimally. During sleep, our bodies undergo crucial restorative processes such as tissue repair, hormone regulation, and memory consolidation. Adequate sleep enhances cognitive abilities, boosts immune function, promotes emotional well-being, and supports physical health. Recognizing the importance and power of sleep is the first step toward prioritizing sleep in our lives. Tips to empower sleep restoration Plan for power naps: When late-night activities leave you sleep-deprived, consider incorporating power naps into your routine. A short nap of 20-30 minutes during the day can provide a quick energy boost and improve cognitive performance. Harness caffeine wisely: While caffeine can help us stay awake, it's crucial to use it wisely. Limit caffeine intake in the late afternoon and evening as it can disrupt sleep. Be mindful of your sensitivity to caffeine and choose alternative beverages or herbal tea during nighttime gatherings. Create a soothing sleep environment: Prioritize your sleep environment by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows that support your body. Consider using blackout curtains, earplugs, or white noise machines to minimize disruptions. Establish a consistent sleep schedule: Set a regular sleep schedule by going to bed and waking up at the same time each day, even on weekends. This helps regulate your body's internal clock and improves sleep quality. Wind down with a relaxing routine: Before bed, engage in calming activities that signal your body it's time to sleep. Take a warm shower or bath, read a book, practice relaxation techniques like deep breathing or gentle stretching, and avoid stimulating screens. As Malaysians, we cherish our vibrant nightlife and the joy it brings us. However, we must also recognize the significance of quality sleep and the consequences of sleep deprivation. By implementing empowering sleep restoration tips, we can strike a balance between our nighttime adventures and the restful sleep our bodies and minds deserve. Let's curate a lifestyle that allows us to embrace the best of both worlds, carefully balancing our cherished cultural experiences with the rejuvenating power of sleep. References Schoenbeck, D. (2022, August 11). Documented Consequences of Sacrificing Sleep for Success. Dave Schoenbeck. https://daveschoenbeck.com/documented-consequences-of-sacrificing-sleep-for-success/

As Malaysians, our love for sports runs deep, and one sport that holds a special place in our hearts is badminton. Beyond being a game, badminton is a cultural phenomenon that unites us all, transcending boundaries and reflecting the spirit of our nation. However, it's crucial to address the potential risks associated with this fast-paced and physically demanding sport. Common Badminton Injuries Badminton is an exhilarating sport that demands agility, speed, and precision. However, the fast-paced nature of the game also comes with the risk of injuries. Here are some common badminton injuries: 1) Sprains and Strains: These injuries occur when ligaments or muscles are stretched or torn due to sudden movements, falls, or awkward landings. 2) Twisted Ankles: The lateral movements and quick direction changes in badminton put players at risk of ankle sprains or twists. 3) Shoulder Injuries: Overhead shots in badminton can lead to shoulder strains, rotator cuff injuries, or even dislocations. 4) Knee Injuries: The repetitive jumping and lunging movements in badminton can strain the knee joints, leading to conditions like patellar tendonitis or meniscus tears. Tips to have enjoyable and safe badminton sessions Warm up & Stretching: It's crucial to warm up your body and stretch your muscles. Spend a few minutes doing light aerobic exercises, such as jogging or jumping jacks, to increase your heart rate. As well as, dynamic stretches that target the major muscle groups used in badminton, including your arms, shoulders, legs, and core. Choose Appropriate Footwear: Invest in good-quality badminton shoes that provide adequate support, as proper footwear helps minimize the risk of ankle sprains and other foot-related injuries. Take Breaks and Pace Yourself: Pace yourself and take regular breaks to rest and recover. Overexertion can lead to fatigue and increase the risk of injuries. Listen to your body and give yourself enough time to recuperate between games or intense training sessions. Stay Hydrated: Proper hydration supports overall performance, and muscle function, and helps regulate body temperature. Consult a Healthcare Professional: If you have any pre-existing medical conditions or concerns, it's advisable to consult a healthcare professional before engaging in intense physical activities like badminton. They can provide valuable guidance, assess your fitness level, and recommend any necessary precautions or modifications to ensure your safety. By following these carefully curated tips, you can enjoy the game while prioritizing your safety and well-being. Badminton is not just a game—it's a way of life that symbolizes our unity, resilience, and national pride. Stay safe, play smart, and enjoy every moment on the court!

Getting enough sleep every night does not happen very often in this day and age. Whether it is a girls’ night out or a presentation that needs to be completed for work, it is common practice to sacrifice that much-needed date with our bed. Skimping sleep for a day or two might not do us much harm, but not getting enough sleep for a few weeks? Our body could be complaining about the effects of sleep deprivation with subtle signs that we mostly ignore. Always hungry and eating? Being sleep deprived means more than just feeling tired. Poor sleep decreases production of the hormone leptin (satiety hormone), which tells your brain you’ve had enough to eat. Lesser leptin leads to a constant feeling of hunger and a general slowdown of your metabolism. A sleep-deprived body can also increase production of the hungry hormone known as ghrelin. When the signals to stop eating are all messed up, you end up feeling hungry and eating more. You will be more impulsive and probably find it harder to say no to a double cheeseburger which obviously leads to weight gain. *cries* Poor cognitive skills Forgot where you placed those car keys or if you popped those pills this morning? It could be a sign of sleep deficiency! It is during sleep that the brain restores itself, preparing us for the next day’s activities. A lack of sleep leads to a slowed down brain which can cause poor attention and short memory! These side effects of sleep deprivation affects students and executives that are very much dependent on their brain power. Sleep deprivation can also affect speed and higher level processing such as making decisions at work. So if you have made some bad decisions at work, it could be your brain complaining of insufficient rest. Your emotions are all over the place When you’re tired, it is common to lose control of emotions in which you easily overreact towards emotional stimuli. It becomes easier to lash out at somebody who accidentally said the wrong thing. Or, it can be quite the opposite when you become overjoyed at incidents that happen on a daily basis. You’re unusually clumsy It’s normal that we sometimes lose balance and coordination of our limbs, but if it happens a few times in a day or if you have butterfingers, then it can be a sign you’re sleep deprived. Lack of sleep leads to a tired brain. This equals a slower response and thus delayed movements. You get sick easily Sleep quality is often an important predictor of immunity. The immune system produces proteins and antibodies that fight off infections from foreign substances like bacteria and viruses. These protective substances also help you sleep, giving the immune system more energy to defend against illnesses. A sleep-deprived body does not have a chance to build up its defensive forces and it could also be the reason why you can’t seem to shake off a common cold. Long term effects of sleep deprivation also include a higher risk of developing chronic illnesses like diabetes and cardiovascular diseases. Bad skin condition There is plenty of truth behind the phrase “beauty sleep”. Some people have perpetual skin problems due to a lack of sleep. Sleep deprivation throws off skin balance and causes common problems like dryness, dull complexion, pimple breakouts and dark eye circles! Maintain that glow with a complete beauty regime that includes ample sleeping time, good skincare products and an active lifestyle. Finding the right sleep habits Sleep deprivation symptoms can be felt in many ways, but luckily the best way to cure them is by getting enough sleep. Experts generally recommend 7-9 hours of sleep for adults and more for growing children while less is expected among the elderly. Every individual has their own sleep patterns and habits. Some adults can function well with 6 hours a day while 8 hours make them groggy. Therefore, it is important to find that balance and be consistent with your sleep. Instead of building a sleep deficit (also known as sleep debt), tuck in early tonight and enjoy the rest!