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Monthly Archives: July 2017

Use Healthy Sleeping Habits

Insomnia can be brought on in a variety of ways that can be both medical and non-medical.

Medical causes include:

• Pain due to injuries such as a fracture or sprain
• Chronic muscle pain
• Irritation due to allergies (itching, sneezing, watery eyes, etc.)
• Acid reflux and other gastrointestinal problems
• Asthma and other breathing conditions
• Certain medication prescribed to treat other ailments such as a cold or throat infection
• Illness in general
• Depression as well as anxiety

Non-Medical causes include:

• Stress (Loss, bad working conditions, marriage trouble)
• Change in schedule through change in working hours or even extreme jetlag
• Environmental factors such as light, noise, smell or temperature

Once you have identified the cause or causes of the insomnia, you can find ways to tackle them individually to help you sleep.

There are some things that you can do to get that much needed sleep that you have been missing.

First and foremost you should try to get yourself into a regular routine, setting a time to sleep every day and sticking to it as well as getting a regular and reasonable amount of exercise daily to not only stay healthy but to tire you out and make it easier to sleep. However, be sure not to exercise too close to bedtime because that can be counterproductive and keep you awake.

You should avoid alcohol which can cause you to wake up in the middle of the night and caffeine which keeps you up at night.

Use thick curtains to block out any light from outside and try to get the room to a comfortable temperature either by using more blankets or by installing an air conditioner or cooler.

If you still can’t sleep, get up and do something that isn’t over stimulating such as reading a book or planning out your next day.

Information of Prehypertension

Prehypertension is when your blood pressure levels are slightly elevated above what they should be, and is often a precursor to hypertension, which basically means that, if left untreated and unaddressed, prehypertension will eventually lead to hypertension. When a person suffers with prehypertension, their systolic (top) number reading will be 120 mmHg-139 mmHg, or their diastolic (bottom) number reading, will be 80 mmHg – 89 mmHg.

Prehypertension is actually, a very worryingly, a very common health condition with more than 50% of all adults aged 18 or above, suffering with either hypertension, or prehypertension. In the USA alone for example, a staggering 59 million people are believed to suffer with prehypertension, and those numbers are increasing every single day. So then, you may conclude that prehypertension is an indirect result of aging and growing older, although experts say that this is not the case at all. In some parts of the world for example, some countries will see virtually no increases in hypertension or prehypertension as people grow older. For this reason then, the most obvious cause is considered to be poor lifestyle choices.

As you can now see, prehypertension is not to be taken lightly and should be taken very seriously. Some of the main risks associated with prehypertension include:

Increased chance of hypertension – This is the most obvious risk of prehypertension, as the condition itself is a precursor to hypertension. Put simply, if the condition is not addressed, it will eventually lead to hypertension and all of the health complications associated with high blood pressure, which all have the potential to be fatal.

Cardiovascular disease risk factors – Another danger associated with prehypertension is that it could present a number of risk factors commonly found in individuals suffering with cardiovascular disease. These include: High LDL cholesterol levels, blocked arteries, diabetes, obesity, strokes, and heart attacks, all of which have the potential to be fatal.

What are the main causes? – As mentioned, the main causes of prehypertension are believed to be directly linked to poor lifestyle choices, although genetics also are believed to play a role. Some of the main causes of prehypertension include:

Being obese or overweight – The larger a person’s body mass and body fat levels, the more oxygen, blood, and nutrients their bodies will need to be supplied to their cells. This gradually leads to an increase in blood volume, thus increasing the pressure and force being placed on the arteries.

Age – It is actually younger adults who are more likely to suffer from prehypertension, and sadly, that doesn’t mean that older adults are likely to be more healthy, it actually means that older adults are more likely to have moved onto hypertension instead.

Genetics – If you have a history of high blood pressure, or prehypertension in your family, you will be more at risk of developing the condition yourself. That doesn’t mean you will, it simply means you will need to be careful.

Unhealthy lifestyles – If you eat a lot of junk food, don’t get enough nutrients, don’t get enough exercise, smoke, drink excessively, use drugs, or anything else which is considered unhealthy, you are far more likely to develop prehypertension, which could quickly evolve into hypertension. Diets rich in salt and low in potassium are also strong risk factors.

Manage Stress For Thyroid Health

Some stress, specifically called acute stress, is fine. It helps us get away or protect ourselves from danger. And the body has no trouble dealing with this. Chronic stress is the one that’s detrimental to health. Our bodies were not made to cope with high levels of stress for long periods of times. Studies indicate that over 30% of the population faces extreme stress.

One of the most notable ways that stress affects thyroid health is by depressing the HPA axis (hypothalamic pituitary adrenal). This is connected to the production of thyroid hormones. In addition to this problem, stress hormones disrupt the convention of T4 to T3. And this leaves the body with insufficient T3, worsening the signs of hypothyroidism.

Stress hormones have also been found to weaken immune barriers. As such, foreign elements enter into parts of the body they are not supposed to. And this, in turn, causes autoimmune reactions.

This stress can cause an inflammatory response, which may trigger an underactive thyroid. Therefore it is important to manage stress to reduce your chances of hypothyroidism or other thyroid disorders.

Adopt a good diet – some of the stress is because of the food we eat. So following a good diet is a good starting point. The diet I recommended in Chapter 2 should help you avoid most of the foods that stress the body. This particularly refers to sugar.

You must also avoid stimulants. Examples of these include alcohol, caffeine, and drugs.

Relax – our gigantic schedules usually leave us too exhausted to do anything else by the time the day ends. And this is bad since we all need some time to relax. The body cannot be healthy if it is being put in a state of high-productivity at all times. You will burn out in the end.

There are lots of options as to how you can relax. Meditation is one good example.

If you just need something simple, then you can try breathing exercises. Inhale while counting to 4, hold your breath for 7 seconds and then release it for 8 seconds through your mouth. Do this for at least 10 minutes.

Another great way to relax is to take walks in forests. Nature has healing capabilities. You can also watch the sun rise or set. Both these actions will provide relief from stress.

Sleep – Some boast about sleeping for less as if it’s a sign of strength. But this is simply a lack of knowledge. Whether you have hypothyroidism or are as healthy as the sun, you need to get adequate sleep every night. Studies have shown that sleep reduces stress, helps the body restore hormone imbalances, and strengthens the immune system. It is recommended that you sleep for at least 6 hours 30 minutes every day. But do not let this be over 8 hours. That will be unhealthy.

Dangers Of Taking Excessive Sugar

Hidden Sources of Sugar:

1. All processed foods are the richest sources of hidden sugar and different names are used to conceal this fact.

2. All salad dressings contain hidden sugar.

3. All soft drinks are the richest sources of hidden sugar.

4. All bakery items, including pizzas, pasta, sauces, and burgers are full of hidden sugar.

The sad part of the story is that we take all these items as healthy alternatives to normal meals. It means that the persons taking these things as an alternative to normal foods for the purpose of weight loss are on the wrong path. They are adding more sugar in their bodies, which increases their weight instead of decreasing it.

Dangers Related to Hidden Sugar Intake:

1. Belly Fats: Intake of excessive hidden sugar will increase deposits of fats in your belly. As a result you will experience increased level of triglyceride, overweight and a huge tummy.

2. Diabetes: Excess sugar in the body will result in “Diabetes”. It is one of the fatal diseases all over the world. A sugar patient will experience all problems related to diabetes.

3. Heart Disease: Elevated sugar level in the blood (diabetes) will result in the heart diseases. Diabetes is the prime cause of all the heart diseases. The heart attack risk of a diabetic patient increases many times as compared to a non-diabetic patient.

4. Vision Problems: Excess sugar level in the blood (diabetes) may result in leaky blood vessels in the eyes (Diabetic Retinopathy). It may result in blurred vision or spots in the field of vision, which may lead to glaucoma and cataract.

5. Central Nervous System: Excess sugar level in the blood (diabetes) may lead to a poor perception of heat, cold and pain, making you more prone to injuries. Ignoring such injuries, especially, when at a place not easily visible, may lead to serious problems like amputation of a finger or a foot.

6. Reproductive System: Excessive sugar level in the blood (diabetes) may lead to gestational diabetes, which results in high blood pressure during pregnancy. Due to this problem, the birth of the baby will be difficult due to a “higher birth weight”.