Bertch Ranis Blogline

Network Badge

nobody@vox.com(B.I.R.) — Tue, 19 Aug 2008 23:43:53 +0800

upsilon

Read and post comments | Send to a friend

Sleep as a Necessity

nobody@vox.com(B.I.R.) — Mon, 09 Jun 2008 13:50:47 +0800

- SUNDAY, June 8 (HealthDay News) -- The pace of life gets faster and faster, and people try to cram more and more into every minute of the day.

As things get more hectic, sleep tends to get short shrift. It's seen as wasted time, lost forever.

"For healthy people, there's a big temptation to voluntarily restrict sleep, to stay up an hour or two or get up an hour or two earlier," said Dr. Greg Belenky, director of the Sleep and Performance Research Center at Washington State University Spokane.

"But you're really reducing your productivity and exposing yourself to risk," Belenky added.

That's a message doctors are trying to spread to Americans, including the estimated 40 million people who struggle with some type of sleep disorder each year.

Before Thomas Edison invented the light bulb in 1880, people slept an average of 10 hours a night. These days, Americans average 6.9 hours of sleep on weeknights and 7.5 hours a night on weekends, according to the National Sleep Foundation.

"The group of people getting optimal sleep is getting smaller and smaller," said Dr. Chris Drake, senior scientist at the Henry Ford Hospital Sleep Disorders and Research Center in Detroit. "When a person's sleep drops to six hours or less, that's when a lot of things become very problematic."

While experts recommend seven to eight hours of sleep each night, the amount needed for an individual can vary.

But lack of sleep affects a person in one of two ways, Belenky said. First, sleeplessness influences the day-to-day performance of tasks.

"The performance effects are seen immediately," he said. "You short-change yourself of sleep, and you see the effects immediately. You can make a bad decision. You can miss something. Have a moment's inattention, and you're off the road."

The longer-term effects of sleep deprivation involve a person's health. Doctors have linked lack of sleep to weight gain, diabetes, high blood pressure, heart problems, depression and substance abuse.

"Hormones that process appetite begin to get disorganized," said Drake, who's also an assistant professor of psychiatry and behavioral neuroscience at the Wayne State University School of Medicine. There's a decrease in the amount of leptin, an appetite-suppressing hormone, when a person gets too little sleep. At the same time, ghrelin -- a hormone that stimulates appetite -- increases with a lack of sleep.

Too little sleep also interferes with the body's ability to regulate glucose and can cause inflammation leading to heart problems and a rise in blood pressure. "There's a stress response to being in a sleep loss," Belenky said.

The types of people not getting enough sleep also break down into two groups. First, there are those who make the conscious choice to go without enough sleep.

"It's sort of part of the culture," Belenky said. "People pride themselves on getting little sleep. You'll hear people bragging, 'I only need six hours a night.' So there's a macho element here."

On the other hand, there are people who are suffering from sleep disorders. These disorders include:

Insomnia, an inability to go to sleep or stay asleep.
Sleep apnea, or breathing interruptions during sleep that cause people to wake up repeatedly.
Restless legs syndrome, a tingling or prickly sensation in the legs that causes a person to need to move them, interrupting sleep.

Someone suffering from any of these problems should visit their doctor or see a sleep specialist, Belenky said.

Sleep apnea, the most prevalent sleep disorder, can have particularly serious long-term effects if left untreated. "You're waking up out of sleep to breathe. You can't sleep and breathe at the same time," Drake said. "It's a risk factor for developing major cardiovascular health effects."

Some people who have trouble sleeping will resort to mild sedatives like Ambien and Lunesta.

The U.S. Food and Drug Administration recently asked the makers of these sedative-hypnotic drugs to strengthen their warning labels. This action followed reports of dangerous allergic reactions, as well as a host of bizarre behavioral side effects that include sleep-driving, making phone calls, and preparing and eating food or having sex while asleep.

Drake and Belenky both consider sleeping pills to be fine for the short term if taken properly.

"Sleeping pills are a temporary solution," Belenky said. "If you're upset about something or have situational insomnia, or you're trying to sleep at the wrong time of day because you've traveled across time zones, they are effective."

But, both doctors noted the pills will do nothing to help a chronic sleep problem. "They don't address the pathology of their sleeplessness," Drake said.

The U.S. National Institutes of Health offers these tips for getting a good night's sleep:

Stick to a regular sleep schedule.
Avoid exercising closer than five or six hours before bedtime.
Avoid caffeine, nicotine and alcohol before bed.
Avoid large meals and beverages late at night.
Don't take naps after 3 p.m.
Relax before bed, taking time to unwind with a hot bath, a good book or soothing music.
If you're still awake after more than 20 minutes in bed, get up and do something relaxing until you feel sleepy. Anxiety over not being able to sleep can make it harder to fall asleep.

More information

To learn more, visit the National Sleep Foundation.

Read and post comments | Send to a friend

the Profession

nobody@vox.com(B.I.R.) — Fri, 25 Apr 2008 18:40:39 +0800

Everyone has

Read and post comments | Send to a friend

My.takingITglobal.Profile

nobody@vox.com(B.I.R.) — Sun, 20 Apr 2008 13:21:44 +0800

ASKING YOU UNYAP FRIENDS TO JOIN WWW.TAKINGITGLOBAL.ORG

BIR1935
Philippines

What inspires you?

Inspiration for me really comes from several different aspects: physical, emotional, and spiritual. I am inspired by people who despite their physical deprivation are capable of standing up against injustice by voicing their rights and "walking the talk." They make themselves more of an asset for they do. It is through believing in themselves that they benefit their country.

I am pushed by people who strive to think hard for the betterment of our nation, they create projects that effectively consider sustainability issues. They are people who initiate change in our half-broken world.

Finally, I am aroused by men and women who do things with passion. They create an avenue of social responsibility whose lives do not end at simply meeting their own needs. They are people who religiously give to unfortunate people. For a man with no spirit is not a man, he is a mere manikin, real but fake!

Tell us about an issue that matters to you and how you became aware and involved.

What matters to me most would be the commitment of my nation to eradicate extreme poverty by year 2015. The Phillipines, together with 189 other countries, made a promise to make our planet a better world to live in.

For the Millennium Development Goals, I remain standing up and leading! Simply standing up is not enough, it takes someone to stand up, then move and lead others, because without action there will be no flow.

Share your perspectives on what makes a good leader.

A leader should have the following characteristics:

1. Passionate - without this you're just a mere comedian in uniform
2. Down to Earth - without this no one would believe you care for them
3. Communicate - without this nothing will happen
4. Inspire - without this you cannot get people to do what needs to be done
5. Character - without this you are with no integrity at all
6. Honesty - without this your fooling yourself and God
7. Visionary - for without this you would not be found, in short you're lost!

Do you think TakingITGlobal can help you achieve some of your goals? Have we already? Please tell us how.

I definitely believe that takingITglobal can help me achieve my endeavors, for without this very powerful website, my passion would be wasted.

This is a very powerful mechanism to empower young leaders of our generation.

Media is powerful, and this site is one such form of media.

Let us therefore take our action global.

"Thank you guys, I love you all"

Read and post comments | Send to a friend

what an assembly... :)

nobody@vox.com(B.I.R.) — Sun, 06 Apr 2008 22:49:22 +0800

OK the UNYLA has finally put to end.

And for the 5 days event, this is the meat of it all :)

VISION:

Ø We envision United Nations Youth Association of the Philippines (UNYAP) as a community of young Filipino leaders, who are globally competitive, guided by Filipino values in pursuing the standards and ideals of the United Nations towards the sustainable development of the Philippines.

MISSION:

1. To believe that the Filipino youth, equipped with upright skills and values, can make a difference through unity amidst diversity.

2. To innovate programs and projects that will empower young individuals to respond to the challenges of the global community.

3. To lead the Filipino youth in promoting and upholding the ideals and standards of the United Nations for the service and welfare of the Philippine society.

4. To inspire the Filipinos to be sensitive and socially responsible to the needs of others while remaining rooted to their culture and values.

5. To build a strong and forward-looking Philippine society that is capable of providing sufficient resources for the betterment of the Filipino people.

Read and post comments | Send to a friend

NBN-ZTE comment

nobody@vox.com(B.I.R.) — Tue, 04 Mar 2008 16:49:10 +0800

I still believe that the TRUTH shall set us free..

What I am not convinced though is the idea of letting the president step down in this moment of economic development. I think there is no better president at this moment that can take better control of the steering wheel.

Because if She would indeed step down, The Vice President would take over, and I dont think He can best learn all the economic principles in his very fresh start as national officer.

I think still that "she is the lesser evil"

All of them do bad things naman.. everyone in government knows that.!

Thats hard ass-pain if you take a ride with politics may it be in the Philippines, PNG, FIJI, USA,... it happens all the time!

--- whoosh...
this however is just my conviction

Bertch Ranis

Read and post comments | Send to a friend

Dirty Politics?

nobody@vox.com(B.I.R.) — Tue, 04 Mar 2008 16:46:56 +0800

Politics would become dirty, if people in position would play DIRTY trash!... This was the statement I gave when my Dad almost decided to make a dirty trick after the opposing SK party of my brother was abused and tormented with very discouraging fallacies. Luckily, I saved the game by moving the heart of adults that there's still just and fair play happening in government, it is just that we have to start it within ourselves.

I really had a taste of Politics last SK elections, and mad it was indeed a mess!

With regards though with pessimism, I still believe that thinking progress over crisis - is still recommendable... thinking positive really works, may it be in cancer healing, passing a dreadful subject in college, getting an A+ approval of a girlfriend... and same would work with nation building...

What do you think would happen if ALL 91 million Filipinos would think negative about the political system... CAn we still consider ourselves citizens? DaMN we ain't can be called PEOPLE!

The Bible, the greatest BOOK of BOOKS even mentioned to us of being hopeful. It is having faith to what can't be seen.

Development can't be seen though not until all people would work for it. It doesn't only apply to people in office, remember that it is the citizens of the country who is paying for the servants ( infamously known as politicians) to work hard for development. They get salaries through our taxes, so therefore.. ALL of us are the BOSS in this what we call Philippines INC.

Every investor is us... and all of us must do something.

I hope everyone would STAND UP and do their part by moving things productively.

A farmer may work hard to plant good crops.. but not unless he works smart to plant it in a good soil, he wouldn't be a able to harvest the results.

--- a self portrait of what I am thinking right now.. :)

Bertch

Read and post comments | Send to a friend

My Talk to the SU Graders

nobody@vox.com(B.I.R.) — Fri, 29 Feb 2008 17:16:58 +0800

The Topic was about Building a Better Country: Choose a Career Wisely!

What can I do to help build my country ?
1.Be the BEST!
2.Think and Stay Positive!
3.Take RISKS by aiming HIGH!
4.Have FUN but PLAY Fair!
5.Follow your HEART but also listen to those who have experience!
6.And choose to walk like our Brother JESUS CHRIST!

When Will We Start?

An average person lives for about 75 years
If in a year there are 52 Saturdays how many does an average human being have?

3,900 Saturdays
For example:
I AM 22 YEARS OLD
MY 1,144 SATURDAYS is Forever Gone!
I HAVE 2,756 MORE!
And I am committed to use it wisely!

Read and post comments | Send to a friend

take a good look at statistics

nobody@vox.com(B.I.R.) — Thu, 28 Feb 2008 14:44:33 +0800

Philippines People 2008
http://www.theodora.com/wfbcurrent/philippines/philippines_people.html
SOURCE: 2008 CIA WORLD FACTBOOK

Population:
91,077,287 (July 2007 est.)

Age structure:
0-14 years: 34.5% (male 16,043,257/female 15,415,334)
15-64 years: 61.3% (male 27,849,584/female 28,008,293)
65 years and over: 4.1% (male 1,631,866/female 2,128,953) (2007 est.)

Median age:
total: 22.7 years
male: 22.2 years
female: 23.3 years (2007 est.)

Population growth rate:
1.764% (2007 est.)

Birth rate:
24.48 births/1,000 population (2007 est.)

Death rate:
5.36 deaths/1,000 population (2007 est.)

Net migration rate:
-1.48 migrant(s)/1,000 population (2007 est.)

Sex ratio:
at birth: 1.05 male(s)/female
under 15 years: 1.041 male(s)/female
15-64 years: 0.994 male(s)/female
65 years and over: 0.767 male(s)/female
total population: 0.999 male(s)/female (2007 est.)

Infant mortality rate:
total: 22.12 deaths/1,000 live births
male: 24.85 deaths/1,000 live births
female: 19.25 deaths/1,000 live births (2007 est.)

Life expectancy at birth:
total population: 70.51 years
male: 67.61 years
female: 73.55 years (2007 est.)

Total fertility rate:
3.05 children born/woman (2007 est.)

HIV/AIDS - adult prevalence rate:
less than 0.1% (2003 est.)

HIV/AIDS - people living with HIV/AIDS:
9,000 (2003 est.)

HIV/AIDS - deaths:
less than 500 (2003 est.)

Major infectious diseases:
degree of risk: high
food or waterborne diseases: bacterial diarrhea, hepatitis A, and typhoid fever
vectorborne diseases: dengue fever and malaria are high risks in some locations
animal contact disease: rabies (2007)

Nationality:
noun: Filipino(s)
adjective: Philippine

Ethnic groups:
Tagalog 28.1%, Cebuano 13.1%, Ilocano 9%, Bisaya/Binisaya 7.6%, Hiligaynon Ilonggo 7.5%, Bikol 6%, Waray 3.4%, other 25.3% (2000 census)

Religions:
Roman Catholic 80.9%, Muslim 5%, Evangelical 2.8%, Iglesia ni Kristo 2.3%, Aglipayan 2%, other Christian 4.5%, other 1.8%, unspecified 0.6%, none 0.1% (2000 census)

Languages:
Filipino (official; based on Tagalog) and English (official); eight major dialects - Tagalog, Cebuano, Ilocano, Hiligaynon or Ilonggo, Bicol, Waray, Pampango, and Pangasinan

Literacy:
definition: age 15 and over can read and write
total population: 92.6%
male: 92.5%
female: 92.7% (2000 census)

Read and post comments | Send to a friend

Angel

nobody@vox.com(B.I.R.) — Wed, 27 Feb 2008 20:27:51 +0800

Spend all your time waiting

For that second chance
For a break that would make it okay
Theres always one reason
To feel not good enough
And its hard at the end of the day
I need some distraction
Oh beautiful release
Memory seeps from my veins
Let me be empty
And weightless and maybe
Ill find some peace tonight

In the arms of an angel
Fly away from here
From this dark cold hotel room
And the endlessness that you fear
You are pulled from the wreckage
Of your silent reverie
Youre in the arms of the angel
May you find some comfort there

So tired of the straight line
And everywhere you turn
Theres vultures and thieves at your back
And the storm keeps on twisting
You keep on building the lie
That you make up for all that you lack
It dont make no difference
Escaping one last time
Its easier to believe in this sweet madness oh
This glorious sadness that brings me to my knees

In the arms of an angel
Fly away from here
From this dark cold hotel room
And the endlessness that you fear
You are pulled from the wreckage
Of your silent reverie
Youre in the arms of the angel
May you find some comfort there
Youre in the arms of the angel
May you find some comfort her

Read and post comments | Send to a friend