Is Stress affecting your sleep?

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Vitamin and mineral supplements to deal with stress

The following vitamins and minerals can assist in dealing with stress and the adverse affects of stress on the immune system.

·     Vitamin B complex. The B group vitamins are often depleted by stress and these vitamins are important for ensuring that the nervous and immune systems are able to function effectively.

·     Vitamin C will provide the immune and nervous systems with a boost during stress. This will make you feel fitter and healthier.

·     Zinc is an important mineral which can help restore and maintain a healthy immune system.

This is an example of a health report conducted on a 35 year old working lady using the Quantum Magnetic Resonance Analyser.

Many have taken action to get their health tested to get a reading and have testified against the accuracy of the testing.

Book a time slot now, before it's too late!

Importance of High Fiber Diet: Soluble Vs Insoluble Fiber and Foods

Complex carbohydrates are the best sources of dietary fiber. More and more research on diabetes, cardiac disease and cancer indicates that it is very vital that high fiber foods should be a major part of the diet.

What Is Dietary Fiber?
The term dietary fiber refers to the components of the plant cell wall as well as the indigestible residues. By and large, most plant cell walls comprise of 35 % insoluble fiber, 45 % soluble fiber, 15 % lignans, 3 % proteins and 2 % ash. Dietary Fiber is found only in plant based foods and hence an integral part of a vegetarian diet.

What Is Insoluble Fiber?
Cellulose is the most important component of insoluble fiber. it is insoluble I water, but has the capacity to bind water; and this accounts for its ability to regularize bowel movements and cleanse the colon.
Cellulose cannot be digested by humans, but, it is partially digested by the microbes in the gut. This natural fermentation in the colon causes degradation of 50 % of the cellulose and generates short chain fatty acids that support the intestinal cells.

What Is Soluble Fiber?
The greater part of fibers in most plant cell walls are water soluble elements. Hemicelluloses, pectin, mucilages, gums, and algal polysaccharides make up this class of fibers. It is the soluble fiber that exerts maximum beneficial effects.

High Fiber Foods

Legumes are loaded with
Dietary Fiber

The following foods are packed with dietary fiber. Make sure you include them in the daily menu:

• Wheat bran
• Oat bran
• Psyllium seeds
• Marshmallow root
• Legumes
• Apple
• Citrus rind
• Seaweeds



Whole Grains are a
good Source of Fiber

• Cabbage

Practically all fruits and vegetables supply substantial amounts of dietary fiber, however, these are excellent sources and 1 serving of any one of these must be had daily.

High Fibred Diet and Its Significance 

• The primary benefit of including plenty of fiber in the diet is achieving good bowel movement. Fiber increases fecal weight and size and helps in their quick expulsion. This makes it beneficial in the management of constipation and Irritable Bowel Disease
• Fiber helps chelate out heavy metals and noxious wastes and beneficial in treating indigestion effectively.
• Helps regulate serum glucose levels.
• It binds cholesterol and helps manage optimal lipid profile levels.
• Increases satiety and facilitates weight loss

 Fiber Supplements 

There are a host of fiber supplements available in the market; thus, it is important to choose the right supplement wisely. Fiber supplements are available in the form of powder, capsules and tablets. It is important to bear in mind that suddenly adding large amounts of fiber to the diet may lead to flatulence, abdominal bloating and gassy stomach, diarrhea, cramping and constipation. Hence moderate your daily fiber intake.
It is imperative that you drink 3 to 3 and ½ liters per day, when taking fiber supplements, so as to avoid the unfavorable side effects.
Experts say, it is always prudent to have natural sources of fiber, rather than opting for artificial supplements. 

It's dangerous, Insomnia Can Cause Death

A study has been conducted for 14 years, involving 1741 men and women, shows that a person who has insomnia have a greater risk of mortality 4 multiplication rather than a person with normal sleep cycles for 6 hours. This research was conducted by a team of researchers at Penn State, dr. Alexandros N. Vgontzas and his colleagues. The mortality rate even increased up to 7 multiplication, if the person has diabetes or hypertension. Increased mortality was found in those who claim to suffer from insomnia, and when examined in a sleep laboratory indicate that they sleep less than 6 hours per day.

Those who claimed don't have insomnia, but sleep less than 6 hours per day, showed no increased risk of death. So also with those who claim to have insomnia, but sleep more than 6 hours per day. Dr. Vgontzas says that insomnia is associated with physical problems, so it becomes a health problem as serious as shortness of breath during sleep. The results of this study came from the men.

It's dangerous, Insomnia Can Cause Death

Study of women started 5 years after the study of man began. In addition, women also have a tendency to have a longer life than men, so that the results from studies of women could not be determined. In the initial discovery, dr. Vgontzas and his team found that both women and men with insomnia more frequently had hypertension, diabetes and neurocognitive deficits when compared with those who slept normally.

Dr. Lisa Shives, medical director of Northshore Sleep Medicine, Evanston, Illinois said that those who have problems with insomnia, experiencing a state of stress that go up and down. When we are sleeping, our body also having a rest. Heart rate and blood pressure becomes lower, the neural system is also having a rest. And it takes 7-8 hours every day for the rest of the human body.

If someone can not get it, someone to be experiencing the stress state of the cardiovascular (heart and blood vessels). That's why, insomnia should be treated more seriously. Consult with your doctor all about insomnia, concerns the selection of medication and CBT (Cognitive and Behavioural Therapy) as a means of psycho-emotional therapy is needed to address this issue. Overcoming insomnia is a combination of controlling the mind and the human body.

Insomnia and Green Tea- are they connected?

In this article below, it has been brought to light that regular intake of tea may reduce your risk of heart disease and stroke. "Drinking at least three cups of tea per day is associared with an 11% reduced risk of heart attack and 21% risk of stroke."

The big question is- what makes this simple and light beverage such a powerful health booster?

Health benefits of green tea

• Green tea's antioxidants, called catechins, scavenge for free radicals that can damage DNA and contribute to cancer, blood clots, and atherosclerosis. 
• Its antioxidants are dilators which improves the flexibility of blood vessels and make them less vulnerable to clogging.
• Green tea and its extract have been shown to fight obesity and lower LDL "bad" cholesterol -- two risk factors for heart disease and diabetes. One study in the Netherlands and a study in Japan showed that green tea did both.

Most sufferers have Type 2 diabetes- the kind linked to poor diet, obesity, lack of exercise and lifestyle- and the problem is spreading as people in the developing world adopt more Western lifestyles.

Ketki Vinayachandra, a trained Naturopath, herbalist and nutritionist advocates that our body can heal itself if given the right circumstances and conditions. It is one of the alternative complementary medicine approach that has a strong focus on the prevention of health problems. She encourages patients to take note of their diet and have proper nutrition, if not healing will be a challenge.

Key reasons how green tea can help insomnia 

1. The animal study, led by David Gozal, professor and director of the Kosair Children's Hospital Research Institute (KCHRI), found that compounds in green tea seem to make the brain less susceptible to oxygen loss caused by sleep disordered breathing. With better oxygen flow, relaxation and sleep naturally improves.
2. L-theanine is an amino acid found in the Camilla sinensis plant which is where green tea comes from. L-theanine has been well researched and has been shown to help reduce stress and anxiety and promote a restful sleep.

Besides taking green tea, specific herbal teas are better than others when it comes to treating insomnia. Here are some well known ones:

• chamomile tea
• lavender tea
• fennel tea
• catnip tea
• oat seed tea
• lemon balm tea

Available forms of green tea

Most green tea dietary supplements are sold as dried leaf tea in capsule form. Standardized extracts of green tea are preferred. There are also liquid extracts made from the leaves and leaf buds. The average cup of green tea contains between 50 - 150 mg polyphenols (antioxidants).

Precautions:

• The use of herbs is a good approach to strengthening the body and treating disease. However, herbs contain active substances that can trigger side effects and interact with other herbs, supplements, or medications. 
• People should take herbs with care, under the supervision of a practitioner knowledgeable in the field of botanical medicine.
• Try to avoid drinking green tea 2 hours before bed time so to avoid visiting the toilet in the middle of the night as well if not it is perfectly fine to drink more cups during the day.
• Moderating between drinking plain water and green tea will give your body a good balance. 
• Having good sleeping routines can also help.

Do leave a comment if you are a frequent drinker of green tea and how it has helped you. Hope to hear from you!

I wish you a good night's sleep,

References:
http://www.nutraingredients-usa.com/Research/Sleep-easy-with-green-tea

http://www.amazing-green-tea.com/green-tea-and-sleep-disorders.html



Shocking indeed, Insomnia Can be Transmitted

Do you think if insomnia or sleep disorders are increasingly attacking anyone, this looks like the disruption of personal and can not be transmitted to anyone. If your answer is yes, then it means you are mistaken. Startling new facts present their case. As reported by Genius Beauty, Canadian scientists have concluded that the insomnia can be passed from one family member to another. Researchers from the School of Psychology at Laval University in 3485 to analyze the behavior of volunteers.

Shocking indeed, Insomnia Can be Transmitted

The researchers asked respondents, Do they sleep well? Is there a problem with sleep among their siblings. The study states that a person is having trouble sleeping disorders due to contracting by the other members of their families by 37 percent. For details, as much as 40 percent of respondents admit that there is, or at least one family member suffers from insomnia. And it turns out this gives effect to the respondent.

Among respondents, 76 percent have only one family member suffering from sleep disorders, 21% of them have two family members, and 3% of the respondents had three family members. The risk of insomnia depends on the number of family members who already suffer first. The scientists in this study have not found the influence of genetic factors on the infectious nature of insomnia. Perhaps, all located in the disposition to sleep in the same restlessness and anxiety.

eight natural cures for insomnia

eight natural cures for insomnia

In this article, I will write about a natural remedy for insomnia or how to overcome insomnia. It is estimated that many people today are difficult to sleep at night. Especially in adult humans. Various things that often they experienced was trouble sleeping at night, waking in the middle of the night or waking up too early and could not sleep anymore. In this article, I will write about some ways to overcome acute insomnia. I will write about How to overcome insomnia for the elderly and also for those who are young. How to avoid insomnia that will be discussed this time is the most simple and traditional.

Here's How to Overcome Insomnia more:

1. Bathing in a long time and as comfortable as possible with warm water before going to sleep. (This way can reduce tension muscles of the body, so you can completely relaxed before bed).
2. Read a book or doing activities that repetitively boring to you, such as sewing. Try not to watch television or listen to the radio. Both will require your attention and lead to keep awake.
3. Avoid caffeine in any form after lunch (coffee, tea, chocolate, colas and some other soft drinks containing these stimulants, as well as the drugs are sold freely or be redeemed by prescription, check the label composition). This is the last thing needed by imsomniak difficult to sleep.
4. Do not take a nap, no matter how you feel sleepy. (Napping reduces nighttime sleep quality)
5. Step is no less important is the reflection of therapy which can loosen the tension caused by the routines and have proven capable of treating chronic imsomnia.
6. Counting slowly similar to the hypnotic activity. By imagining a continuous monotone image, may make you tired and can finally sleep
7. Eliminate all the anxiety when sleeping. Do not let yourself think about the mistakes you have done this afternoon. Now you're not working. The point is to relate the couch or mattress to sleep.
8. Arrange the bedroom as comfortable as possible. Create an atmosphere of quiet and dark. Use a pillow or blanket is clean and fresh and keep the room temperature comfortable (not too hot or cold).

Thus, eight natural cures for insomnia. For those of you who have insomnia or difficulty sleeping at night, I expect you to try the tips above in an attempt to overcome insomnia. Hopefully this information useful for you all.

six smart tips to cure insomnia

Everyone needs to sleep because sleep is an important part to maintain the stability of the health of every person. Unfortunately, sleep for some people is not an easy thing to do. There is someone who is difficult to sleep, someone who often awake during sleep, or sleep only intermittently. A variety of sleep disorders is known as insomnia. Almost everyone has been having trouble sleeping. The reason there are many factors, including stress, pain in a particular place, or by drinking too much caffeine and alcohol.

six smart tips to cure insomnia

If only occasionally, insomnia does not cause problems, but if it happens repeatedly and in a long time, will cause serious problems. Insomnia can affect not only the energy levels and mood, but also general health. Sleep can increase endurance. Lack of sleep, not only lead to durability problems, but also impaired concentration. Impaired concentration can bring a fatal accident while driving or operating heavy machinery. To cure insomnia, you can try six smart tips to cure insomnia, such as the following:

Convenience is the number one
For matters of sleep, comfort is key. Make sure you wear bed still has a good and clean sheets and pillow awake. The music is soft as a bedtime may also help lead you to a natural sleep. Reduce noise that may disturb sleep, such as fan noise, doors, or other distracting sounds. Reduce drinking before bed, so it does not make a wake up to urinate.

Create a sleep schedule
Try to start falling asleep and waking at the same hour every day, including weekends. If you're used to sleeping at a certain hour, the same habits will also appear the next night. Also limit the time in bed. Too long in bed makes sleep is not healthy.

Avoid the urge to sleep
The harder you are to sleep, it makes you more awake. Reading magazines, books, or watching television can make you drowsy and then fell asleep. Warm water or a snack before bed may help you fall asleep.

Avoid nicotine, alcohol and caffeine
Smoking, like alcohol and caffeine will disrupt your sleep quality. Tea, soda, and chocolate, including the list of foods that contain caffeine. In addition, some medications also contain substances that make the system more active body, so you will be hard to fall asleep.

Consider the food
Expand eat animal products, such as milk, cheese, meat, or fish. These foods contain tryptophan, which is a type of fatty acid that produces serotonin and relax the nerves to the brain centers.

Turn off lights
Do not forget to turn off the light. Lights will make the brain receives the message as a sign to stay awake. Also, remove your clock from view. Avoiding known to be effective at helping people fall asleep by 90 percent. When you wake up and see the clock, then your body undergoes a transition from sleep to wake up, consequently you will find it hard to fall asleep again.

If your insomnia is chronic pain, it just means you need professional handling. Visit your doctor in town to see if insomnia is rooted in the physical or mental illness. Good luck and wish you could be cured of insomnia.

Treat Appendicitis Effectively: Home Remedies and Food Prescriptions

The appendix is a vestigial organ located on the right side of the abdomen. It is a narrow pouch-shaped structure that is attached to the colon. Appendicitis is a condition which is characterized by the inflammation of the appendix. It does not always call for surgical intervention; it can be managed successfully using simple home remedies. The condition usually occurs between 10 to 30 years of age. Timely diagnosis can lead to rapid treatment measures and can help ward off gruesome complications.

Appendicitis can be very
painful condition

Causes of Appendicitis
When the appendix gets occluded or blocked by stones, worms, or impacted feces, swelling and inflammation of the organ gets triggered. The appendix becomes irritated and filled with pus. If neglected, bacteria multiply, and sooner or later, the appendix may rupture, causing grave complications.

 Symptoms of Appendicitis

Characteristic features of appendicitis that make diagnosis easy include:

• In the initial phase of the disorder there is a vague pain around the belly button; the pain then moves to the right, lower aspect of the abdomen and settles there. Eventually, the pain becomes agonizing and unbearable
• Nausea and vomiting are common associated symptoms
• There occurs a loss of appetite
• Diarrhea or constipation occurs
• Swelling and distension of the abdomen is seen
• Fever may be present

How to Check For Appendicitis At Home: Appendicitis Diagnosis

In order to make a prompt diagnosis at home, you need to understand how the nature and radiation of the pain. by and large, the pain starts near the navel, then radiates to the right, lower aspect of the abdomen.

Apply gentle pressure where the pain is felt and release immediately. In case of appendicitis, the area will feel extremely tender; and when the pressure is released, the pain worsens due to rebound tenderness.

The manifesting features also assist in making a diagnosis. You must consult your physician at once. In the intervening period, do not to drink or eat anything, it could make matters worse, particularly, if surgery is indicated.

Home Remedies for Appendicitis: Foods to Treat Appendicitis

It is very important that you consult your health care professional. However, adhering to these dietary guidelines can help expedite cure, both, in acute as well as chronic cases of appendicitis.

Butter Milk is effective
in Treating Appendicitis

•  Naturopaths recommend fresh vegetable juices to hasten cure. Blend together beet juice, carrot juice and cucumber juice. This combination affords immense relief; it is easy to digest, provides plenty of vital nutrients and helps battle fatigue and weakness. 
• Buttermilk is a very effective cure too. It soothes an inflamed gut and allays pain and discomfort. Buttermilk helps treat gastric derangements and prevents vomiting. Have up to one liter of buttermilk daily.
• Ginger tea is another useful home remedy to treat appendicitis. Ginger is packed with large amounts of gingerols, (potent anti-inflammatory agents). Ginger eases the inflammatory process, lessens the pain and manages nausea and vomiting effectively. Grate about one inch of the root, add a glass of water and boil for 15 minutes. Consume this tea three times everyday.

insomnia treatment guidelines

Insomnia is a kind of bad habit, this is not a disease, because it does not attack specific organs. Trouble sleeping or insomnia can ruin lives. For example Michael Jackson. The investigators found that Michael Jackson died from a lethal dose of anesthetic propofol (Diprivan). Jacko reportedly continued to receive this medication because he can not sleep or chronic insomnia. About 30% of adults have insomnia. About 10% had problems severe enough to affect the case.

insomnia treatment guidelines

Almost everyone has been having trouble sleeping in her life because of stress, pressure, anxiety or even a medic problems that cause pain and disruption. In most people, sleep problems are short term and will heal by itself but about 10% of adults suffer from chronic insomnia, sleep disturbances at least 3 times per week for a month or more. Some people experience this problem for years.

At least 8 out of 10 people with insomnia have what is called secondary insomnia, meaning that their sleep disturbance due to health problems, drugs, sleeping sickness or certain compounds. Others have primary insomnia ie sleeping problem that does not have a trigger and can be caused by prolonged stress or emotional disturbance.

Cognitive Behavioral Therapy
The goal is to change the thinking and actions that affect the body's ability to get a good night's rest. Research shows that psychological problems and behaviors can cause insomnia. Behanioral cognitive therapy can be used to improve sleep. Research shows, even a year after therapy, most people report can still sleep well. A study found, Cognitive behavioral therapy is also effective for treating chronic insomnia. During therapy, patients are taught to recognize the signs of which can affect sleep. For example, you might think you need 8 hours of sleep when your body enough sleep 7 hours. The patient will also be taught how to cope with thoughts, worries or concerns that make the negative could not sleep at night and change certain behaviors, such as caffeine consumption. Therapy usually lasts 4 to 8 ½ hours, therapist-led sleep and possibly coupled with medication, muscle relaxation, biofeedback or hypnosis.

Do not Sleep in the Daytime
Napping reduces the amount of sleep at night. Indeed, insomnia may make you sleepy during the day. If you need a nap, limit the duration and do as early as possible.

Avoid caffeine or nicotine close to bedtime
U.S. Food and Drug Administration recommends not getting caffeine or nicotine for 4 to 6 hours before bedtime. Other experts suggest insomniak get caffeine in small amounts in the paddy day. This means no more than 1 or 2 cups of coffee per day and should not drink caffeine in the mid-day.

Avoid Alcohol on Sleep Time
Alcohol makes metabolized to happen sooner and sleep so much lighter and more intermittent. This means that the possibility of waking up at night and difficulty falling asleep again.

Early Exercise and Eat More
According to the FDA, it is best to avoid exercise and eating between 2 hours before bedtime. Try to prepare yourself for sleep by listening to music or read a half hour before bedtime. In addition, sleep experts recommend insomniak use the bed only for sleep and sex.

Down from the bed
If you can not fast asleep, wake up. If it does not fall asleep about 20 minutes, down from the bed and do something relaxing until you are ready to go back to try to sleep again. This advice also applies if awakened in the middle of the night.

Create a Supportive Environment for Sleep
Experts suggest a bedroom environment that is conducive to sleep is dark and quiet, with comfortable temperatures, and preferably free from mobile phone beeps, television, radio and computer. Experts recommend limiting the use of technology close to bedtime if you want to get a good night's sleep.

Limit Bedroom Window
What is meant is the amount of time spent in bed. If you only sleep 5 hours, sleep restriction rules say, you start with sleep 5 hours. Improve your sleep time in stages but only after you train yourself to sleep 90% or more at the beginning of sleep restriction window. Average sleep time is about 7 hours for adults (ideally 8 hours), but people with chronic insomniak spend 10, 12, 16 hours in bed because they do not get adequate sleep.

Maintain Routines Sleep Time
We are creatures of habit, every cell in our bodies have a rhythm. In general, it's bedtime routine is a good habit, went to bed at the same time, get up at the same time anyway. Hopefully you can quickly recover from insomnia.

Treating Foot Odor Naturally: Home Remedies for Sweating Feet

Smelly, fetid feet are definitely a big cause for embarrassment. Too much sweating, along with growth and multiplication of bacteria, is the chief cause for offensive smelling feet. The feet have many sweat glands. Sweat, by itself, is unscented and neutral-smelling, but, when it surfaces, bacteria present on the skin, feed on the sweat and produce waste products. These waste products emit an unpleasant smell, which result in sticky feet with offensive odor

Smelly Feet can be very
Distressing

Causes of Foot Odor: Sweating Feet Causes

The prime etiological factor for unpleasant foot odor is bacterial multiplication. Our feet sweat. Even though sweat is basically odorless, the multiplying bacteria discharge certain waste products; these waste products emit a nasty odor.
For most people, the feet are enfolded in socks and shoes; this encourages the growth of bacteria, thus triggering the unpleasant problem. Stress and prolonged intake of certain medications cause the feet to smell too. Fungal infections like athelete's foot are also associated with smelly feet resulting in offensive foot odor.

Home Remedies for Foot Smell: Stinky Feet Home Remedies
Innumerable people tend to suffer from smelly and stinky feet; however, it is possible to manage the condition effectively and promptly, using simple home remedies.

• Feet Scrub with soap: Ensure that you scrub your feet daily, and use an anti-bacterial soap on the feet 3 - 5 times. Soaps wipe out the bacteria, prevent their multiplication and manufacture of waste products, and thus, prevent the feet from smelling offensive and prevent stinky feet. Scrubbing the feet can help remove dead tissue and prevent bacterial and fungal growth on the feet.
• Talc Powder: Talc Powder your feet; it eliminates foot odor. Further the powder also helps in keeping the feet dry, thereby preventing growth of bacteria and fungi.



Turmeric can be used to
manage stinky feet

• Turmeric: Local application of turmeric powder on dry skin is also considered to be beneficial. Turmeric has strong anti microbial properties, which can help get rid of the bacterial and fungal growth on the feet. This prevent foot odor and stinky feet.
• Vinegar: Add ½ a cup of vinegar to a bucket of warm water and immerse your feet. This is an extremely effective treatment for managing smelly feet.
• Green tea: Submerge your feet in a bucket of green tea; this will kill the bacteria and prevent the feet from smelling.
• Zinc: A deficiency of zinc is a very common cause for smelly feet. Supplementing your diet with zinc tablets, 50mg per day, is recommended. Also, consume plenty of zinc rich foods such as: walnuts, cashews, sesame seeds, shellfish, dairy products, lima beans, and ginger.

How Do I Get Rid Of Foot Sweat? Tips for Smelly Foot

Here are some tips that can help in getting rid of smelly foot, 

• Wear cotton socks: Always wear clean, cotton socks. Do not opt for synthetic materials; they fail to absorb any sweat. Cotton socks have good moisture-absorbing ability. They help the skin to breathe and wards off smelly feet.
• Never wear shoes without socks: Always wear socks with shoes. When you don’t wear socks, the sweat that is discharged gets absorbed by the shoes, making the shoes and the feet offensive. 
• Change your socks everyday: Wear clean, washed socks everyday. Unwashed socks make the feet smell disagreeable. 
• Aromatherapy: Essential oils such as: Lavender, Geranium, Bergamot, Juniper berry and Tea Tree are effective in the management of foot odor. They proffer strong anti-bacterial properties, and impart a nice smell to your feet all day. They check bacterial growth and discharge of bacterial products. 

Home Remedies for Heartburn: Treat Retrosternal Burning Naturally

All individuals at some point in their life suffer from heartburn or acid indigestion. There are a host of dietary and environmental factors that can contribute to the development of the condition. The condition is often transient and associated with mild to moderate distress, however prolonged cases can get complicated into peptic ulcers or even gastric cancers. Home remedies and dietary tips can be beneficial in the management of the condition.

Heartburn affects almost
everyone

Heartburn Causes: Understanding Restrosternal burning

Though inappropriate diet contributes to the most frequent cause of heartburn, there are a host of other factors responsible for restrosternal burning,

• Consuming excessive amounts of carbonated drinks, alcohol, caffeinated beverages, fried foods, and refined foods and hydrogentated fats is the most common and significant cause of restro-sternal burning.
• Faulty dietary practices like Lying down immediately after a heavy meal, having too long gaps between two meals also cause heartburn.
• Smoking is responsible for heartburn. Alcohol consumption is also linked with Heartburns
• Pregnant females often suffer from heartburn due to the compression of the stomach by the growing fetus
• Certain medications including NSAIDs are responsible for heartburn. Most over the counter medications are also considered to be associated with the risk of heartburn and retrosternal burning

Repeated heartburn episodes can be indicative of gastro-esophagal reflux disease. It is extremely vital that you treat the condition immediately and prevent a progression of the disorder; an aggravation can result in gastritis, duodenal ulcer, gastric ulcer, and even cancer.

Home Remedy for Heartburn: Natural Remedies for Restrosternal Burning

Heart burn can be effectively managed by making lifestyle alterations and adhering to a wholesome and nutritious diet. Acid reflux tends to occur when acid from the stomach comes up in to the esophagus. This sets off heart burn. It is very essential that you alleviate the symptoms quickly, so that you can prevent complications such as, excessive acidity and gassy stomach, peptic ulceration, gastritis, etc. These home remedies help allay heart burn promptly:

Dried Figs are beneficial
to treat Heartburn

•  Cold milk helps relieve acidity and restro-sternal burning almost immediately.
• Yogurt is another excellent food remedy. Have a bowl of yogurt with lunch everyday.
• Cabbage juice is another effective remedy. Have 1 ounce of the juice daily.
• Start your day with dry fruits like Dates or Prunes or Dried figs. These leave an alkaline ash; and thereby, check acid reflux and acidity. These foods are alkaline foods and help manage most gastric complaints
• Ginger and jaggery after every meal is recommended by most experts. Grate a small piece of ginger and blend with some jaggery. Ginger is an anti-inflammatory and an antacid.

Natural Treatment for Retrosternal Burning: Tips to prevent Heartburn
Heart burn is an outcome of GI malfunctioning. Unbalanced and lopsided diets, heavy and greasy meals, and staying hungry for extended periods of time causes dyspepsia. Make sure you follow these guidelines:

•  Do not eat your food hurriedly; always eat at a relaxed pace. 
• Never eat heavy and big meals. Eat small, frequent meals.
• Never lie down after meals at least for about 45 minutes. Dont have meals late at night.
• Quit smoking and consuming alcohol.
• Mint tea is an instant quick-fix for heart burn. Boil a handful of mint in a bowl of water. Have this decoction once daily for a fortnight; thereafter, have it at least thrice a week.

An Excellent Home Remedy for Heartburn: Vinger

Though antacids are recommended for management of heartburn, prolonged use of antacids is harmful to health.Vinegar, however, has proved to be definitely effectual in the quick management of retro-sternal burning. Consume two spoons of unfiltered apple cider vinegar before a meal; this prevents gastric acid from regurgitating into the esophagus. A convenient substitute is taking apple cider vinegar capsules.

Common sleeping pills: Ambien, Lunesta, Rozerem, and more

Straits Times Article: Bad Medicine- More cases of adverse side effects, dated 11th October 2011

It has been reported that "more patients are reporting bad side effects from taking medicine and health products. " The spike has been particularly sharp in recent years and reports have been filed with the Health Science Authority (HSA). Adverse reactions to drugs vary, ranging from minor skin allergies to life threatening heart abnormalities to hallucinations.

Therefore, it is important that people avoid buying drugs from sources that cannot be held accountable, such as over the internet.

Not to worry.

Doctors are better aware about the harmful reactions that drugs can cause. However, in some cases many are considered safe as the benefits they bring outweigh the health risks.

Depending on the seriousness of the condition, doctors will prescribe drugs for the treatment of insomnia. All insomnia medications should be taken shortly before bed. Medications should be used in combination with good sleep practices.

Listed below are some drugs that can be used to treat insomnia.

Ambien : Ambien CR helps you get to sleep within 15 to 30 minutes. You should not take Ambien or Ambien CR unless you are able to get a full night's sleep -- at least 7 to 8 hours.

The FDA has approved a prescription oral spray called Zolpimist, which contains Ambien's active ingredient, for the short-term treatment of insomnia brought on by difficulty falling asleep

Lunesta : Lunesta also helps you fall asleep quickly, and studies show people sleep an average of seven to eight hours. Don't take Lunesta unless you are able to get a full night's sleep as it could cause grogginess.

Rozerem : This is a new sleep medication that works differently than the others. It works by targeting the sleep-wake cycle, not by causing central nervous system depression. Rozerem can be prescribed for long-term use and the medication has shown no evidence of abuse and dependence.

Sonata : Of all the new sleeping pills, Sonata stays active in the body for the shortest amount of time. That means you can try to fall asleep on your own. Then, if you're still staring at the clock at 2 a.m., you can take it without feeling drowsy in the morning. However, if you tend to wake during the night, this might not be the best choice for you.

Silenor : In 2010, this  sleep medicine was approved for use in people who have trouble staying asleep. Silenor may help with sleep maintenance by blocking histamine receptors. Do not take this drug unless you are able to get a full seven or eight hours of sleep. Dosage is based on your medical condition, age, and response to therapy.

Benzodiazepines: These older sleeping pills (Halcion, Restoril, and others) are useful when you want an insomnia medication that stays in your system longer. For instance, they have been effectively used to treat sleep problems such as sleepwalking and night terrors. However, these drugs may cause you to feel sleepy during the day and can also cause dependence, meaning you may always need the drug to sleep.

In my opinion, medication and drugs could help you to a certain extent. However, a healthier option would be to understand your problem thoroughly and ensure you take the necessary measures to adjust your diet and do prevention.

I wish you a good night's sleep,

References: http://www.webmd.com/sleep-disorders/guide/insomnia-medications 

How Propofol killed Michael Jackson

Officials have not yet determined the cause of death for pop star Michael Jackson, but a disturbing picture continues to emerge of the amount and range of strong prescription medications the singer was allegedly taking at or near the time of his death last Thursday.

The trial of Conrad Murray, the doctor accused of giving Michael Jackson a lethal dose of propofol, has landed the powerful sedative in the spotlight. Jackson reportedly used drug, which he called his "milk," as a sleep aid. Murray had administered the drug the day Jackson died. 

This video below was featured on CNN in which Dr. Sanjay Gupta and Dr. Raphael Gershon explain the deadly effects of Diprivan when administered at home without any (or inadequate) medical supervision.

What Is Propofol? 

Propofol is a fast-acting sedative that is usually administered to patients who are undergoing surgery or another medical procedure. It is a drug that reduces anxiety and tension, and promotes relaxation and sleep or loss of consciousness when injected into the veins. Most patients receiving it loses consciousness within a matter of seconds. The potency of propofol as an anesthetic is so widely known, in fact, that in anesthesiology circles, the drug, a white liquid, is nicknamed "milk of amnesia." 

What Are the Dangers of Propofol?

Propofol is widely known as a risky drug, and it is generally administered only in a controlled medical setting due to the dangers it poses. It may cause complications and side effects when the drug reacts with,

 alcohol

• barbiturate medicines for inducing sleep or treating seizures (convulsions)
• herbal products, including St. John's wort
• medicines for anxiety or sleeping problems, such as diazepam or temazepam
• medicines for colds, breathing difficulties, or weight loss
• medicines for mental problems and psychotic disturbances
• medicines for pain

Why Would Anyone Abuse Propofol?

Despite the effects and risk profile of the drug, some patients who've had the drug describe it as inducing "a very pleasant sleep" that "has the potential to be habit-forming," said Dr. Howard Nearman, chairman of the anesthesiology department at University Hospitals Case Medical Center in Cleveland. 

Most likely Jackson, who was reportedly on a number of different strong pain medications at the time of his death and who was alleged to have struggled with an addiction to prescription medication, likely built up a tolerance to those drugs over the years. There must have been an overdose and together with mixture of other drugs in his blood which led to his death.

A word of caution!

Sleeping pills and sedatives should be the last option when one is facing chronic insomnia. The most important thing is to find out the root of cause of sleeping disorder. Using natural remedies would be the best option before succumbing to drugs and medication if not there may be no turning back.

I would strongly recommend more natural remedies that have less harmful effects on the body. In my previous post, I shared about how changing your sleeping routines and your diet could improve sleep and reduce the risk of having chronic insomnia.

If you have any valuable word of advice, do leave a comment and share with the rest!

I wish you a good night's sleep,

Yoga Poses for Osteoarthritis Pain Relief: Precautions and Exercises for OA

With proper medication, adhering to the correct diet and exercising regularly osteoarthritic patients can lead an active life with a controllable amount of pain, stiffness and disability. Exercise helps diminish pain and stiffness significantly, and increases flexibility, muscle strength, and endurance. It helps maintain an ideal body weight and promotes general health.

 

Osteoarthritis and Yoga: Exercises for Osteoarthritis

• Yoga asanas promise to enhance your range of movement, alleviate stiffness and make the joints flexible. 
• The postures strengthen the muscles that support the joints affected by arthritis. 
• Yoga also improves cardio-vascular fitness, controls weight and perks up overall body function. 
• The free flowing movements of yoga make the body light, supple and agile. If you find it difficult to hold a pose, don’t stay I it for long. Instead develop mobility in the joints by moving in and out of the pose with easy flowing movements. You may use props where necessary.
• 20 to 30 minutes of Yoga, thrice a week is recommended.

Yoga Poses for Osteoarthritis: Virbhadrasana and Trikonasana

There are three yoga postures that are beneficial in the management of Osteoarthritis pain. The yoga postures when performed with the under the guidance of a trained yoga instructor can help reduce edema and swelling and also strengthen the muscles.

 

Virbhadrasana or Warrior Pose

 

Warrior Pose for
Osteoarthritis

Virbhadrasana or Warrior Pose engages the thigh muscles and awakens the inner leg from the groin to the ankle.  

• Stand straight with the feet wide apart. Turn the left foot out.
• Now, bend the left knee, such that the thigh is parallel to the floor. Make sure that the knee sits just above the ankle, at an angle of 90 degrees.
• Raise your hands up to the shoulders.
• Keep the torso straight; turn the neck to the left.
• Your gaze should be the fingers of the left hand.
• Count 20 and gradually build up to 60.
• Repeat for the other side.

 Trikonasana or Triangle Pose

 

Trikonasana strengthens
the Hips

Trikonasana or Triangle Pose strengthens the legs and mobilizes the hips. It starches the torso and allows deeper breathing. 

• Stand straight with the feet wide apart. Turn the left foot out.
• Slide your left hand down the leg and grasp the left ankle.
• Raise the right hand and let it go overhead and rest on the ear. The hand must be parallel to the floor.
• Your gaze should be straight ahead.
• Count 20 and gradually build up to 60.
• Repeat for the other side.

Supta Badha Konasana or Bound Angle Pose (Reclining)

 

Supta Badha Konasana or the Bound Angle Pose (reclining) gently opens the hips and the adductor muscles of the inner thigh. 

•  Lie on the back. You may use a bolster for support.
• Bring the sole of the feet together, facing each other, widen the knees and let the heels rest against the perineum.
• Let the arms rest beside the body.
• Close your eyes.

 Precautions Yoga Poses for OA 

Special precautions are required if you are a beginner. Here are some of the precautionary measures,

• Stop your regimen in case you feel giddy or faint or breathlessness sets in.
• Heat application to the affected joints makes exercising easier.
• Do not be over zealous. Perform the asanas at a comfortable and steady pace, let the postures be free flowing and fluid; and give the muscles time to relax between two asanas.
• Breathe correctly when performing the poses. Do not hold your breath.
• Choose those postures that you enjoy the most and make them a routine. 

Are you changing your sleeping habits?

Check it out. I think you'll love this. Press the play button below...

Now I know this isn't you in the video, right friend?

Right?

Good.

Many people will start to procrastinating when it comes to starting an exercise regiment, lifestyle and diet change.

When they don't do anything, absolutely NOTHING changes.

But they know that not remaining at status quo will means an improvement in their health, relationships and work.

Let's get started today!

Start to take note of your diet and take action. You never know when it is too late to reverse the process.

I wish you a pink of health,

Dawn

Top reasons to cut down on your salt intake

Singaporeans are consuming more salt than they should and Minister of State for health said the findings of the survey were "a cause for concern". In general, men were found to consume about 9.6g a day, while women consumed about 7.1g a day which is more than 60 per cent above the recommended level of 5g a day for adults. This is particularly important in Singapore, because "6 in 10 people actually eat out at least four times a week".

Could cutting salt intake reduce symptoms of depression, anxiety and insomnia?

A low salt diet may improve conditions such as anxiety, irritability, depression, fatigue and migraine headache the findings of an investigation of a low salt diet for “insomnia and tension states” was published in the Journal of the American Association in 1945 (1). Patients with “pronounced insomnia, nervous tension, anxiety and increased emotional liability” were instructed to follow a low salt diet with striking results.

After just four to seven days of the low salt diet the “majority of patients began to exhibit a gradual decline in nervous tension, activity drive and restlessness, accompanied by an increased ability to fall asleep and general improvement in the character of sleep.

It was noted that subjects “tended to retire at an earlier hour, usually falling asleep within ten to fifteen minutes and sleeping soundly until wakened at 6am.” Over a period of weeks the low salt diet also improved blood pressure, brain wave activity and concentration while reducing emotional reactivity and vivid dreaming.

What action can YOU take?

1. Start from the food that you eat- excess salt and sugar damage the blood vessels, leading to decreased blood flow. Excess saturated fat and trans fat can clog veins and arteries and impede circulation. In order to improve poor blood circulation, avoid canned foods and deep-fried foods, which often contain trans fats. When your circulation improves, the quality of your sleep will improve.
2. Exercise- to get rid of toxins and calories by sweating and thereby eliminating salt.
3. Drink plenty of water- removes the toxins by flushing it out of the body.

References:

Miller, M. Low sodium chloride intake in the treatment of insomnia and tension states. JAMA. 1945. 129; 4: 262-266.

Read also:
                  Sleeplessness: How does it affect you?
                  Sleep routines that HELP you sleep better
                  Sleep deprivation will lead to TYPE 2 diabetes

Opt-in to my mailing list and get in touch with me for a wellness screening to better understand the condition of your body which may be affecting your quality of sleep every day. 

Home Remedies for Diarrhea: Diarrhea Diet to Manage Symptoms Naturally

Diarrhea, one of the most common gastro-intestinal ailments is associated with a variety of causes. By and large, diarrhea is a self limiting symptom, however in some cases it may lead to severe dehydration. Treatment regimen focuses on preventing dehydration and restoring the bulk of the stools. Here are some home remedies and diet tips that can help in the management of diarrhea successfully.

What is Diarrhea? Diarrhea Causes and Symptoms

Red Wine is Beneficial
in Diarrhea Management

Diarrhea is a natural way in which the body tries to flush out harmful toxins accumulated in the gastro-intestinal system. Diarrhea is primarily caused due to inflammation and irritation of the mucosal lining of the intestine. There are several factors that can result in intestinal inflammation,

• Bacterial or parasitic infections: The most common cause of diarrhea, bacterial infections by E. Coli and Salmonella can result in diarrhea. Travelers Diarrhea caused due to contaminated food and water is a common cause of diarrhea among tourists
• Consuming raw foods in higher proportion than usually acceptable by the body can also lead to diarrhea. Excessive consumption of fruits, especially citrus fruits like lemon and oranges can cause diarrhea. Excessive consumption of food sweeteners can also lead to diarrhea
• High dosage of Vitamin C supplements or Magnesium Supplements can also result in diarrhea. In such event it is recommended to immediately reduce the dosage
• Higher generation antibiotics also tend to destroy the ‘ friendly bacteria’ in the intestine and can result in diarrhea.In most cases diarrhea stops after the antibiotics are stopped
• Diarrhea is also a symptom of irritable bowel disease, Crohn’s Disease, Gluten Intolerance syndrome, Colitis, etc

Diarrhea is often associated with symptoms like frequent loose and watery stools, abdominal cramp, gassy stomach with abdominal distension. In cases associated with infection, symptoms like nausea and fever may also be observed.

 Home Remedies for Diarrhea Treatment: Natural Cures for Diarrhea

• Carob powder is considered to be one of the oldest remedies for the management of diarrhea. Consuming one teaspoon of mixed carob powder with grated apples, about three times a day is considered to be beneficial
• Some research studies have found that wine can help combat diarrhea. Both white and red wine can be more effective than over the counter anti diarrheal products and can get rid of bacterial infections caused due to Salmonella and E coli
• Some research studies have shown that Mango is beneficial in the management of traveler’s diarrhea.
• Yoghurt and Brewer’s Yeast are considered beneficial in management of diarrheal disorders. Both these foods contain Acidophilus, which helps restore adequate levels of healthy bacteria in the intestine, which can be beneficial in the management of diarrhea



Raspberry Leaves are beneficial
in Treatment of Diarrhea

• In some cases, Psyllium is recommended. Though more frequently recommended for the management of constipation, psyllium can absorb extra fluids from the intestine and also help reduce the frequency of the stools.
• Tea made of blackberry leaves or Raspberry leaves is also beneficial. These teas contain tannins, which are chemicals that bind with the mucous membrane of the intestine and absorb excess fluids. Further, they can also replenish fluid loss and prevent dehydration

Diarrhea Diet : Foods for Diarrhea 

• Remain well hydrated at all times. Dry lips, sunken eyes and persistent thirst are signals of dehydration. Ensure that you add a pinch of salt and a few drops of freshly squeezed lemon to a glass of water. This helps restore electrolyte balance.
• During an episode of diarrhea consume only soft and easily digestable foods. Boiled Vegetables, fresh fruit juices, etc are recommended during diarrhea.
• Avoid milk, citrus fruits and high fibre diet for a few days after diarrhea. Instead eat bland food comprising of bananas and rice
• When travelling avoid eating raw food. Only consume cooked food. Avoid ice cubes and prefer only bottled water.
• Wash vegetables and fruits thoroughly before consuming. Maintain utmost hygiene while preparing food to reduce the risk of food poisoning or infections.