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Duration of Sleep Can Increase Risk of Falling

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Falls may not grab headlines like more sensational causes of injury, but they rank as the second leading cause of accidental or unintentional injury and death worldwide. Every year, more than 37 million falls occur that are severe enough to require medical attention, and 646,000 people die as a result, most of them aged 65 years and older.1

 

It’s estimated that 1 in 3 older adults falls each year, and the risk increases with age. Failing vision and hearing can contribute to fall risk, as can changes in cognition that may occur with age. Other health conditions like diabetes, foot problems, low blood pressure, muscle weakness and even heart disease may also affect your balance and increase your risk of falling.2

 

Another important risk factor — one that’s often overlooked — is sleep, or lack thereof. A simple way to lower your risk of falls and related fractures is to ensure you’re getting a good night’s sleep — something that’s elusive to one-third of Americans.3

 

How Long You Sleep Influences Your Risk of Falls and Fractures

 

Researchers from the University of Pittsburgh in Pennsylvania used data from more than 157,000 women to investigate the association between sleep and falls.4 Interestingly, there appears to be a sweet spot when it comes to sleep, as both sleeping too much or too little may influence your risk.

 

The study revealed that, compared to women who slept the recommended seven to eight hours a night, those who slept for less than five hours or more than 10 were about 25 percent more likely to suffer from recurrent falls, defined as falling at least two times in a one-year period.

 

Along with sleep duration, poor sleep quality, insomnia and other sleep disturbances were also associated with an increased risk of recurrent falls. For short sleepers (less than five hours a night), the risk of fractures, including those in the upper limb, lower limb and central body, was increased.

 

“In conclusion, short and long sleep duration and poor sleep quality were independently associated with increased odds of recurrent falls. Short sleep was associated with [a] modest increase in fractures,” the researchers said.5 Lead study author Jane Cauley of the University of Pittsburgh said in a news release:6

 

 

“Falls are an important public health problem among older adults and lead to moderate to severe injuries. Most fractures occur because of falls, and recent evidence shows that mortality from falls in the U.S. is increasing …

 

 

Even though falls are caused by a number of factors, our paper focuses on a novel risk factor: sleep. Results suggest that interventions aimed at improving sleep may reduce the risk of falls.”

 

 

Sleep Disturbances Affect Your Bone Health

 

If you’re sleep deprived, it can make you less steady on your feet and more prone to tripping, thereby increasing your risk of falls indirectly. However, sleep disturbances also have a more direct influence on falls and fractures by influencing bone turnover and muscle strength.7

 

Both short and long sleep duration have been indicated as risk factors for osteoporosis, for instance, and a study of older adults revealed that long sleep (eight hours or more a night) was the best predictor of osteoporosis risk.8

 

In osteoporosis, the net rate of bone resorption (breakdown) exceeds the rate of bone formation, which results in a decrease in bone mass. It turns out that how well you sleep may influence this delicate process, potentially leading to lower bone formation.

 

In fact, when 10 men had their sleep restricted and their circadian rhythm disrupted for three weeks, it led to an “uncoupling of bone turnover wherein bone formation is decreased but bone resorption is unchanged.”9

 

“If chronic sleep disturbance is identified as a new risk factor for osteoporosis, it could help explain why there is no clear cause for osteoporosis in the approximately 50 percent of the estimated 54 million Americans with low bone mass or osteoporosis,” lead study author Dr. Christine Swanson, an assistant professor at the University of Colorado, said in a press release.10 It could also help explain why people who sleep too little are at increased risk of fall-related fractures.

 

Disrupted Sleep Associated With Health Issues That Make Falls More Likely

 

While sleep may directly affect your bone health, increasing your risk of fall-related fractures, it also relates to falls themselves in complex ways. Sleep influences your health on multiple levels, and is associated with other health problems that may also influence your fall risk, like anxiety, depression, alcohol intake, arthritis, diabetes and stroke. Specifically, as noted in the journal BMC Geriatrics:11

 

    • Alcohol intake is significantly associated with falls and may also lead to sleep disturbances

 

    • Both depression and loneliness are associated with falls in the elderly, while depression is linked to sleep problems; loneliness is also associated with more rapid motor decline in the elderly, which could influence fall risk

 

    • Chronic conditions such as arthritis, stroke and diabetes are associated with both severe sleep problems and fall risk

 

In the latter case, taking medications such as heart medicines, blood pressure pills or muscle relaxers can further increase your fall risk.

 

“People with chronic illnesses that affect their circulation, sensation, mobility or mental alertness as well as those taking some types of medications … are more likely to fall as a result of drug-related side effects such as dizziness, confusion, disorientation or slowed reflexes,” according to the National Institutes of Health (NIH) Osteoporosis and Related Bone Diseases National Resource Center.12

 

Addressing Sleep Problems May Lower Your Risk of Falls

 

By addressing sleep disturbances, you may be able to cut your fall risk. Resorting to sleeping pills to help you sleep better isn’t a valid option, however, as taking prescription sleep aids including benzodiazepines (Valium, Ativan) and “Z-drugs” (Ambien, Sonata, Lunesta) is associated with an increased risk of hip fracture, one of the most serious fall injuries, in older adults.13

 

More than 95 percent of hip fractures are caused by falling (typically falling sideways).14 If you’re having trouble sleeping, my Guide to a Good Night’s Sleep contains 33 tips for improving your sleep. Avoiding exposure to blue light, including LEDs, after sunset is important and easily achievable by wearing blue-blocking glasses after sunset. I also recommend you:

 

Avoid watching TV or using your computer/smartphone or tablet in the evening, at least an hour or so before going to bed.
Make sure you get BRIGHT sun exposure regularly. Your pineal gland produces melatonin roughly in approximation to the contrast of bright sun exposure in the day and complete darkness at night. If you are in darkness all day long, it can’t appreciate the difference and will not optimize your melatonin production.
Get some sun in the morning. Your circadian system needs bright light to reset itself. Ten to 15 minutes of morning sunlight will send a strong message to your internal clock that day has arrived, making it less likely to be confused by weaker light signals during the night.
Sleep in complete darkness, or as close to it as possible. Even the tiniest glow from your clock radio could be interfering with your sleep, so cover your clock radio up at night or get rid of it altogether.

 

Move all electrical devices at least 3 feet away from your bed. You may want to cover your windows with drapes or blackout shades, or wear an eye mask when you sleep.

Install a low-wattage yellow, orange or red light bulb if you need a source of light for navigation at night. Light in these bandwidths does not shut down melatonin production in the way that white and blue bandwidth light does. Salt lamps are handy for this purpose, as are natural, nontoxic candles.
Keep the temperature in your bedroom no higher than 70 degrees F. Many people keep their homes too warm (particularly their upstairs bedrooms). Studies show that the optimal room temperature for sleep is between 60 to 68 degrees F.
Take a hot bath 90 to 120 minutes before bedtime. This increases your core body temperature, and when you get out of the bath it abruptly drops, signaling your body that you are ready to sleep.
Avoid using loud alarm clocks. Being jolted awake each morning can be very stressful. If you are regularly getting enough sleep, you might not even need an alarm, as you’ll wake up naturally.
Be mindful of electromagnetic fields (EMFs) in your bedroom. EMFs can disrupt your pineal gland and its melatonin production, and may have other negative biological effects as well.

 

A gauss meter is required if you want to measure EMF levels in various areas of your home. If possible, install a kill switch to turn off all electricity to your bedroom. If you need a clock, use a battery-operated one.

More Tips for Reducing Your Risk of Falls

 

Once you’ve addressed your sleeping habits, what else can you do to improve your fall risk? Safety is key. Remove tripping hazards, such as loose area rugs, extension cords and clutters. Install safety treads to stairways, rubber mats in showers and tubs and grab bars in bathrooms if you feel unsteady on your feet.

 

Regular exercise is also important, as improving your balance, coordination and strength can significantly reduce your chances of falling. In fact, older adults who took part in an exercise program were 37 percent less likely to be injured during a fall compared to nonexercisers, one study found.15

 

This included a 61 percent lower risk of having a fall-induced broken bone and 43 percent lower risk of sustaining a fall-related injury serious enough to require admission to a hospital. Quite simply, as you get older, your muscle and bone mass decrease and the senses that guide your balance — vision, touch, proprioception — may all start to deteriorate, and this can make you unsteady on your feet.

 

However, you can easily combat this with exercise. For instance, eight weeks of balance training reduced slips and improved the likelihood of recovery from slips among the elderly.16

 

Strength training should also be part of your exercise routine, as it helps you maintain healthy bone mass, prevent age-related muscle loss and strengthen your connective tissues, tendons and ligaments, which help hold your body in the upright position.

 

Eating right is another strategy, as nutrients including vitamin D (which you can also obtain from the sun), K2 and magnesium contribute to the formation of strong, healthy bones. Optimizing your vitamin D levels alone may cut your risk of falls in half.17

 

So, while sometimes falls are inevitable, there’s a lot you can do to lower your risk and even prevent falls from occurring. By making sensible changes to your home, eating right, exercising and tending to proper sleep, you can help yourself stay steady on your feet no matter what your age.

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Bill Gates: Third Shot May Be Needed to Combat Coronavirus Variants

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With more than 40 million Americans having received at least the first dose of the Pfizer or Moderna vaccine, a third dose may be needed to prevent the spread of new variants of the disease, Bill Gates told CBS News Tuesday.

Gates’ comments come amid growing concern that the current vaccines are not effective against the more contagious Brazilian and South African variants.

Pfizer and Moderna have stated that their vaccines are 95% and 99% effective, respectively, against the initial strain of COVID. However, some scientists have questioned those statements. Additionally, the World Health Organization and vaccine companies have conceded that the vaccines do not prevent people from being infected with COVID or from transmitting it, but are only effective at reducing symptoms.

Gates told CBS Evening News:

“The discussion now is do we just need to get a super high coverage of the current vaccine, or do we need a third dose that’s just the same, or do we need a modified vaccine?”

U.S. vaccine companies are looking at making modifications, which Gates refers to as “tuning.”

People who have had two shots may need to get a third shot and people who have not yet been vaccinated would need the modified vaccine, explained Gates. When asked whether the coronavirus vaccine would be similar to the flu vaccine, which requires yearly boosters, Gates couldn’t rule that out. Until the virus is eradicated from all humans, Gates said, additional shots may be needed in the future.

AstraZeneca in particular has a challenge with the variant,” Gates explained. “And the other two, Johnson & Johnson and Novavax, are slightly less effective, but still effective enough that we absolutely should get them out as fast as we can while we study this idea of tuning the vaccine.”

The Bill & Melinda Gates Foundation is funding the studies being conducted in Brazil and South Africa, CBS News said. The foundation has also invested in the AstraZeneca, Johnson & Johnson and the Novavax vaccines, which are being tested against new variants. Once the AstraZeneca vaccine is approved, the Global Alliance for Vaccine Initiative or GAVI, founded by Gates, will distribute it globally.

“Gates continues to move the goalposts,” said Robert F. Kennedy, Jr., chairman and chief legal counsel of Children’s Health Defense. “Meanwhile the strategies he and others have promoted are obliterating the global economy, demolishing the middle class, making the rich richer and censoring vaccine safety advocates, like me.”

Kennedy said that the exclusive focus on vaccines has prevented the kind of progress required to actually address and recover from the pandemic:

“From the pandemic’s outset, clear-headed people familiar with the challenges inherent in the vaccine model have understood that the path out of crisis would require multiple steps. Those steps would need to include the development and/or identification of therapeutic drugs, the sharing of information among doctors to hone improved treatment models that reduce infection mortality rates below those for flu, and the kind of broad-spectrum long-term herd immunity that protects against mutant strains and that only derives from natural infection.”

Instead, Gates and vaccine makers are proposing a lifetime of boosters, supporting insufficient testing to determine safety and failing to address the inadequate monitoring of vaccine injuries, Kennedy said.

The views and opinions expressed in this article are those of the authors and do not necessarily reflect the views of Children’s Health Defense.

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Young nurse suffers from hemorrhage and brain swelling after second dose of Pfizer’s COVID-19 vaccine

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(Natural News) A 28-year-old healthcare worker from the Swedish American Hospital, in Beloit, Wisconsin was recently admitted to the ICU just five days after receiving a second dose of Pfizer’s experimental mRNA vaccine. The previously healthy young woman was pronounced brain dead after cerebral angiography confirmed a severe hemorrhage stroke in her brain stem.

Her family members confirmed that she was “breaking out in rashes” after the vaccine. She also suffered from sudden migraine headaches, and got “sick” after taking the second dose of the vaccine. At the very end, she lost the ability to speak and went unconscious. The migraines, nausea, and loss of speech were all symptoms of a brain bleed and brain swelling, something her family did not understand at the time, and something nobody would expect after vaccination.

While on life support, neurologists used angiography to image the damage inside the brain. They found a subarachnoid hemorrhage, whereas a bulging blood vessel burst in the brain, bleeding out in the space between the brain and the tissue covering the brain. The ensuing swelling cut off oxygen to the brain and caused brain death. On February 10, 2021, Sarah reportedly had “no brain activity.” Some of the woman’s organs are now being procured, so they can be donated to other people around the world.

Doctors warn FDA about COVID vaccines causing autoimmune attacks in the heart and brain

Experimental COVID-19 vaccines may cause inflammation along the cardiovascular system, leading to heart attack and/or stroke. This serious issue was brought forth to the Food and Drug Administration (FDA) by Dr. J. Patrick Whelan, M.D., Ph.D. and further confirmed by cardiothoracic surgeon, Dr. Hooman Noorchashm, M.D., Ph.D. The two doctors warned that a recently-infected patient who is subject to COVID-19 vaccination is likely to suffer from autoimmune attacks along the ACE-2 receptors present in the heart, and in the microvasculature of the brain, liver and kidney. If viral antigens are present in the tissues of recipients at the time of vaccination, the vaccine-augmented immune response will turn the immune system against those tissues, causing inflammation that can lead to blood clot formation.

This severe adverse event is likely cause of death for the elderly who are vaccinated despite recently being infected. There is no adequate screening process to ensure that this autoimmune attack doesn’t occur. The elderly are not the only people vulnerable to vaccine injury and death. Pfizer’s experimental COVID-19 vaccine could be the main cause behind the sudden death of Sarah Sickles, a 28-year-old nurse from Wisconsin. The Vaccine Adverse Events Reporting System has captured five permanent disabilities in Wisconsin, 58 ER visits, and eleven deaths in just one month. This is the first case in Wisconsin of someone under 44 years of age suffering from severe COVID-19 vaccine side effects and death. There are now more than 1,170 deaths recorded in the U.S. related to the experimental mRNA vaccines, a reality that the FDA and CDC continue to ignore.

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Powering hypersonic weapons: US armed forces eyeing dangerous 5G tech

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(Natural News) Much of the conversation surrounding the benefits of 5G is geared toward the consumer side of the technology. People will be able to download videos at lightning speed and will be more connected than ever, proponents claim, although there are serious questions regarding its safety. However, some of the most important 5G applications are not civil at all – the technology will be used extensively in the military domain.

Some of its military uses are outlined in the Defense Applications of 5G Network Technology report, which was published by the Defense Science Board. This federal committee gives scientific advice to the Pentagon. Their report states: “The emergence of 5G technology, now commercially available, offers the Department of Defense the opportunity to take advantage, at minimal cost, of the benefits of this system for its own operational requirements.”

The 5G commercial network that is being built by private companies right now can be used by the American military for a much lower cost than if the network had been set up exclusively for military purposes.

Military experts expect the 5G system to play a pivotal role in using hypersonic weapons. For example, it can be used for new missiles that bear nuclear warheads and travel at speeds superior to Mach 5. These hypersonic weapons, which travel at five times the speed of sound and move a mile per second, will be flying at high altitudes on unpredictable flight paths, making them as hard to guide as they will be to intercept.

Huge quantities of data need to be gathered and transmitted in a very short period in order to maneuver these warheads on variable trajectories and allow them to change direction in milliseconds to avoid interceptor missiles.

5G for defense

This type of technology is also needed to activate defenses should we be attacked by a weapon of this type; 5G automatic systems could theoretically handle decisions that humans won’t have enough time to make on their own. Military bases and even cities will have less than a minute to react to incoming hypersonic missiles, and 5G will make it easier to process real time data on trajectories for decision-making.

There are also important uses of this technology in combat. 5G’s ability to simultaneously link millions of transceivers will undoubtedly facilitate communication among military personnel and allow them to transmit photos, maps and other vital information about operations in progress at dizzying speeds to improve situational awareness.

The military can also take advantage of the high-frequency and short-wavelength millimeter wave spectrum used by 5G. Its short range means that it is well suited for smart military bases and command posts because the signal will not propagate too far, making it less likely that enemies will be able to detect it.

When it comes to special forces and secret services, the benefits of 5G are numerous. Its speed and connectivity will allow espionage systems to reach unprecedented levels of efficiency. It will also make drones more dangerous by allowing them to identify and target people using facial recognition and other methods.

Like all technology, 5G will also make us highly vulnerable. The network itself could become an attractive target for cyber-attacks and other acts of war being carried out with cutting-edge weaponry. In fact, the 5G network is already viewed as critical infrastructure and is being carefully protected before it is even fully built.

While the focus on 5G’s dangers to human health and the environment is absolutely warranted, it is also important not to lose sight of the military implications of 5G. After all, it is not just the United States that is developing this technology for military purposes; our enemies, like China and other countries, are also making great strides in this realm.

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