A Health4u

Oral Care

noreply@blogger.com (ahealth4u) — Sun, 08 Jun 2008 07:19:00 +0000

Dealing with Toothaches

When a toothache hits, you can neither sleep nor eat. Even breathing becomes a conscious task as you try to control the airflow over the affected area. Here are some tips to help you until you can get to the dentist:

Put a drop of clove oil on a cotton swab and wipe it on and around the tooth and if the oil is too strong, cut it with Vitamin E oil or olive oil but if you use Vitamin E oil, please ensure that the oil is food grade and not cosmetic grade.
You must avoid carbonated water and sodas because they contain phosphates that leak out calcium and destroy the tooth enamel.
Rinse your mouth with warm water and salt water but it must be 1/2 teaspoon salt to 8 ounces of warm water so that it is balanced.
You can also use alcohol-free goldenseal extract as an antibacterial mouthwash to fight the infection.
Please use good dental hygiene and brush your teeth daily, preferably after each meal but if you cannot brush after eating, then rinse you mouth with warm water and make sure you floss your teeth daily.
Reduce sugar from your diet because sugar offers a breeding ground for bacteria and it one of the major causes of tooth decay.
Get yearly checkups from your dentist as some dentists will recommend you to be checked twice a year and if the pain is severe or if you notice bleeding around your teeth and gums, then you must see a dentist immediately.

Choosing a Toothbrush

The brush head should be small, narrow and densely packed with bristles. For adults' brushes, the head should measure 22-28 mm x 10-13 mm, and for children's 20 mm x 10 mm.
Choose synthetic bristles rather than natural ones if possible, since natural bristles do not dry out as quickly, and run the risk of collecting bacteria.
Look for thin, flexible bristles that are rounded at the tip.
Choose a soft or medium brush - hard bristles can scratch tooth enamel and cut your gums.
The toothbrush handle should be long and slender, and if possible slightly flexible in order to moderate the pressure to your teeth and gums during brushing.

Ideal Teeth-Brushing Technique
(Pictures from www.dentist.net)

Place the head of the brush at a 45-degree angle against your gumline. Clean the front teeth by moving the brush in small circles for about 30 seconds.

Brush the outer surfaces of the upper and lower back teeth, keeping the bristles of your toothbrush angled against the gumline.

Clean the inside surfaces of the lower teeth, using small circular brushing movements. Spend about 30 seconds on each tooth.

Use and up-and-down stroke to clean the inner surfaces of the front teeth, only this time tilt the brush vertically to make access easier.

Brush the biting surfaces of the upper teeth, using firm to-and-fro strokes. Repeat the technique to clean the biting surfaces of the lower teeth.

Flossing Technique

Break off about 12 inches (30 cm) of floss. Wind it round the index finger of each hand, leaving about 4 inches (10 cm) of floss in between.
Pull the floss taut and carefully insert it between two teeth. Draw the floss firmly between the sides of the teeth with a sawing action. Stop when the floss reaches the gum tip.
Curve the floss into a C-shape against one tooth. Gently slide it into the space between the gum and the tooth until you feel resistance. Do not jerk or snap the floss into the gums.
Hold the floss against the tooth, moving the floss away from the gum. Repeat for the rest of your teeth, using a fresh section of floss each time.

Bleeding Gums

If your gums bleed when you brush or floss your teeth, you most probably have gingivitis - inflammation to the gums, caused by infection.

Healthy gums are pink or brown and firm; with gingivitis they become red, soft and swollen, and often bleed on brushing. The condition is usually caused by a hazardous build-up of plaque around the base of the teeth. Bleeding can also be caused by rough brushing or flossing, or by a cut or other injury to the gums.

Solution:
Make sure you brush and floss your teeth regularly using the above method. If your gums continue to bleed, see your dentist - untreated gum disease is one of the main causes of tooth loss. In any case, visit your dentist at least once a year to have your teeth checked and cleaned thoroughly.

Recurring Mouth Ulcers

There are possible reasons why mouth ulcers recurs:

Run down feeling or stress
Heredity
Hormones - especially during puberty or menstruation
Lack Vitamin B or C in diet, or anaemic
Over-vigorous brushing of teeth which causes abrasions on the gums that can turn ulcerous.
Mouth irritation from particular chemicals, spices, tobacco or alcohol.
For more serious, herpes simplex virus. The first attack can be severe, with sore throat and ulcers inside the mouth. Subsequent attacks are less severe, with fewer and smaller ulcers.

For instant relief when ulcers appear, avoid hot or spicy food and drink, and alcohol and tobacco, and use an analgesic mouthwash or mouth gel to ease the pain. If the ulcers coincide with feeling run down, check your diet (ensure it is well-balanced) and take more rest.

Mouth ulcers usually self-healed, but consult doctor if they persist for more than two weeks or are accompanied by a skin condition or by other symptoms such as white patches in the mouth or throat.

Ulcers that appear in the wake of medication also need immediate medical advice, as do any that bleed or become infected, or that are associated with lumps or growths in the mouth. A doctor or dentist may prescribe a stronger mouthwash or ointment to accelerate the healing process, or conduct blood tests to check for other disorders.

Depression

noreply@blogger.com (ahealth4u) — Wed, 30 Apr 2008 10:16:00 +0000

Every normal person feels sad at times. There are life events - marital disputes, job loss, death of a loved one - that temporarily depress anyone. Depression refers to what may be normal feelings of sadness, despair and discouragement.

More seriously, depression may be a symptom of a variety of physical and mental disorders, or it may itself be a specific mental disorder known as major depression characterised by slow thinking, decreased purposeful physical activity, sleep and appetite disturbances, low self-esteem, loss of libido and feelings of guilt and hopelessness.

However, the good news is that it is a medical illness, like diabetes or hypertension, and can be treated with medication.

Depression is very common, affecting 20% of the population at any one time - twice as common in women as in men.

Symptoms of Depression

Feeling sad most of the day, nearly every day for 2 weeks or longer;
Loss of motivation;
Loss of interest in activities you usually enjoy;
Lack of energy;
Sleep and appetite disturbances;
Weight changes;
Feelings of hopelessness, helplessness and worthlessness;
Difficulty in concentrating and making decisions;
Death and suicidal thoughts.

What Causes Depression?

The exact cause is unknown. Doctors think it may be caused by chemical imbalances in the brain triggered by genes or more likely by events revolving in your life.

Two primary chemical messengers, serotonin and norepinephrine, are responsible for your moods but sometimes, there are not enough of these neurotransmitters in the brain.

These neurotransmitters carry messages from one nerve cell to another and when there are not enough, certain messages do not get carried to some areas of the brain, which in turn makes you anxious and distressed.

Choosing Antidepressant

Antidepressants will have side effects. The most suitable is the one with the least side effects. Here are guidelines on knowing whether you are on the right drugs:

If you are already on certain medication in the past, the same prescription is deemed suitable again;
Any medication used by family members might have the same effect on you.
Choice of antidepressants depends on your personal health. If the medication has bad side effects, then it is unsuitable;
Choice of an antidepressant depends on how often you consume it. The less often, the easier it is to take the doses you need to treat your depression;
Some antidepressants cost more than others. Your doctor will choose one that you can afford and is suitable;
Doctors choose a medicine which they have experience prescribing. They will choose an antidepressant that overcomes sleeplessness, anxiety and lack of energy;
If you are taking other medicines, your doctor will consider how an antidepressant will work with other medicines;
Some antidepressants do not work well with certain foods. If your doctor gives you one, he will let you know which food you should stop eating.

Shock Treatment for Depression

Shock therapy or more accurately, electro-convulsive therapy (ECT) consists of applying electric current via electrodes placed on the temples for a fraction of a second. The patient has a convulsion similar to an epileptic seizure.

Its use in young patients is controversial and is usually avoided, but it is generally thought safe for adults. Even so, some groups and therapists still oppose ECT, believing that other methods of depressive treatment can be as effective and safer.

ECT patients are anaesthetised and given muscle relaxants before treatment to prevent the jerky movements that in the past could cause fractures. Oxygen is also administered during treatment and new techniques used to prevent memory loss. In unilateral ECT, for instance, electrodes are not attached to each temple but one is attached to the right temple and one to the top right half of the head to avoid transmitting current through the brain's left hemisphere, where verbal memory is centred. Brief pulse therapy uses the lowest effective electrical current administered for the shortest possible time.

Curiously, doctors are still not sure how ECT works. The prevailing theory is that electrically induced seizures produce changes in brain chemistry. Despite some critics who maintain that memory loss is still possible, ECT remains, at present, the only hope for some patients with severe depression.

Alternative Treatment

You may get yourself the Super Brain Waves (Theta Waves) CD. Click Here for more product details.

Self Development

noreply@blogger.com (ahealth4u) — Sat, 08 Mar 2008 11:43:00 +0000

Improving Your Memory

Short-term memory problem arise usually as the mind tries to process and discard non-essential information as quickly as possible. Here are some tips to try:

Make a special effort to recognise and concentrate on situations where your memory lets you down. Don't expect to recall what you don't take in properly in the first place.
Make a point to committing things with your memory instead of relying on diaries, notes and lists. The more you practise remembering, the better you will get.
For example, read through your shopping list but don't take it to the shops with you - exercise your memory.
Look for patterns when you have several items to remember.
For example, group a mental shopping list into meat, groceries and fresh produce, or note that you have three things to buy at the supermarket and three at the local store.
Recite to yourself the words you want to remember, accenting any rhythm or rhyme.
Say things out loud to yourself or tell them to others while they are still fresh in your mind. There is nothing like having to reproduce information to make it stick.
Try visualising the objects or situatins you want to remember, or try to imagine a name or a word written down, to involve your visual as well as your aural memory.

From this...(low memory)

To this... (high memory)

Training Your Self-Assertion Effectively

Try out simple assertions first. Try telling a waiter your plate is cold before asking for a pay raise at work or tackling your mother about treating you like a child.
Make use of body language to convey the intended message. Ensure eye contact, stand straight and tall with your head up, and do not smile nervously or giggle when telling someone you are angry.
Do not whisper or mumble - speak clearly.
Select a good time and a private place.
Do not worry so much about the words to use that you put off speaking up. It is better expressing yourself imperfectly than losing your chance.
Listen to what the other person is saying. Do not lose focus of your intended message.

Building Self-Esteem

Consciously and unconsciously, we are sending private messages to ourselves about who we are and how likely we are to get what we want and need. If the messages are more negative than positive, they can lower anyone’s self-esteem. People of such are in fact programming themselves to fail by telling themselves that, ‘I don’t expect to win the race’ or ‘no one will want to talk to me at the party’. With these expectations, they behave likewise, and thus reinforcing their belief of failing.

To build your self-esteem, firstly, change your mentality. Avoid seeing things as black or white with no room for grey areas, as this makes it hard to regard yourself as anything buy either perfect or hopelessly inadequate. Be suspicious of the words always and never, which reflect the belief that you are fated to repeat the same mistakes over and over. Many of us have been trained from early on to discount successes and highlight failures. When we achieve something, we undermine it, but when we fail, we punish ourselves.

Next, revise your internal conversations. Listen to yourself and if you are feeling not confident, ask yourself what you are thinking. What was the last though you had about yourself? Get a notebook and write down these thoughts, along with your feelings about them and some information about the situation that triggered them. Identify words like all, nothing, always or never and edit them out. Think through what is really true about the situation. If you made a mistake at work, is that really what you always do, or are you usually very competent? Revise your message to yourself by writing it out in your notebook. Then practise sending yourself more realistic and positive signals by consciously altering your interior monologues.

Lastly, act on the positive new messages you are sending yourself. If a colleague is criticising you at work, find ways to amend the situation by talking to them or changing aspects of your own behaviour. Do not expect everything to improve overnight. Building confidence is a lifelong process. Set realistic goals and reward yourself for small changes along the way.

Temper/Anger Management

Thankfully, temper is not innate; it is a habit you have learned, and it can be unlearned. In a provoking situation, the body reacts by releasing various hormones that heighten the emotional state. As the hormones flood your system, your feelings are voluntarily intensified, but how you interpret and respond to these feelings is determined by you, depending on the circumstances of the moment and on the habits you have developed.

No matter how hot your temper is, you can learn how to respond positively to anger.

Think before you act. Count to ten before saying or doing anything out of rage.
Take a few deep breaths the next time you feel your temper starting to flare up.
Try putting yourself in the place of the person who is making you angry. Maybe this is a bad day for him or he is in pain or has personal problems you are unaware of.
Develop a sense of humour. Few things are so serious there isn't a funny side.
Reduce your general level of tension through meditation, exercise, yoga or other anti-stress measures.

Breaking Bad Habits

"Old Habits Die Hard"

Several habits like nail-biting or head-scratching are harmless; but others, in which you eat or smoke compulsively, can cause health problems. Below are few simple methods to 'slowly kill' them.

Learn how to relax. When you are tempted to a juicy, mouth-watering, fattening snack, sit down, close your eyes and take a few deep breaths (inhale, exhale,.....). Gradually, the urge will pass.
Practise meditation, daydreaming, visualisation or some other form of mental relaxation.
Reward yourself for small victories over your bad habit.
Keep a sense of humour about the problem.
List and analyse the reasons you want to stop smoking or drinking, for instance, and any reasons you don't. Get a clear view of what the habit means to you and start thinking and talking of yourself as an ex-smoker or drinker.
Avoid situations associated with your habit. If you bite your nails when you watch TV, take walk or read a book instead, or try doing things to occupy your hands.
If you cannot break your habit, at least limit the damage as far as possible. If you have to eat snacks, for example, make them healthy.

Exercise for Children, Women & Elderliness

noreply@blogger.com (ahealth4u) — Tue, 04 Mar 2008 14:55:00 +0000

Inactive Children

Children seem to play more computer games and fewer outdoor games nowadays, and it is a concern that they may not be getting sufficient exercise.Researches show that inactive children usually grow to be unfit adults, who are at high risk from serious diseases, such as heart diseases, osteoporosis (loss of bone density) and diabetes, and various problems of immobility. Even if inactivity does not hamper youngsters during their school years, good exercise habits are necessary to help protect them in future life.

Encouraging children to walk, instead of going by car, could improve exercise habit. As parents, ask your children to join you on a regular jog, swim or bicycle ride. If someone in the family plays a sport, try involving the children along, but avoid putting pressure on them. When children are forced into an activity, they tend to give up quickly.

The exercise does not have to be highly structured, excessively vigorous or expensive, so try to interest young children in simple ball games, tag, hop-scotch or hide-and-seek.

Most older children enjoy skipping games and leap-frog, as well as team games, such as baseball, football, basketball and hockey. It does not matter which activities your children do, as long as they take some form of exercise regularly.

Exercise Benefits for Women

Women now participate and compete in more and more sports and physical activities, giving them the opportunity to discover a sense of wellbeing and achievement that was often denied to older generations. Although everyone needs exercise, many women stand to gain even more health benefits than men.

Caucasian and Asian women are particularly prone to osteoporosis (thinning of the bones, due to calcium loss), and exercise prevents the condition by strengthening the bones. Some women find that exercise relieves the symptoms of pre-menstrual tension (PMT) and period pains, although others find that exercise is ineffective at these times.

Women who get and stay fit before and during pregnancy often experience less back and labour pain than women who are unfit. Fit mothers-to-be usually avoid becoming overweight, and regain their shape quickly after giving birth.

Many women say that exercise helps them to boost their self-confidence, to improve their appearance and to meet people outside their immediate family circle. Some women-only exercise classes also teach self-defence skills.

Menstruation & Exercise

Vigorous exercise can delay the start of menstrual periods or upset their regularity. Girls and mature women involved in gymnastics, running, ballet and similar activities that encourages low body weight seem to be most affected by amenorrhoea - lack of periods.

However, it tends to affect only those in regular, vigorous training or with eating disorders. A low body weight and the physical and psychological pressures of training block the production of the oestrogen hormone that is needed for menstruation to occur monthly.

Normally, menstruation starts or return to normal once training intensity eases or the participant gains weight. In the long run, the disruption seems to have little effect upon fertility.

Fit Pregnancy

Women who are fit before and during pregnancy usually have an easier labour and regain their shape more rapidly after giving birth than women who are unfit. However, it does not necessarily apply to every birth: what is safe for one woman may be unwise for another. Every mother-to-be should regularly check with her midwife or doctor throughout her pregnancy.

Health Benefits
Light exercise during pregnancy helps to:

Avoid putting on unnecessary weight.
Improve circulation of blood - reducing risk of varicose veins, thrombosis and swollen ankles.
Strengthen muscles - supporting the back in its new posture (with the extra weight of the foetus and change of balance).
Improve cardiovascular efficiency - giving more oxygen to the baby and improving stamina.
Relax and deal with stress.

Recommendation
The best antenatal exercises are those that improve blood circulation, strengthen and maintain flexibility of the muscles that will endure extra strain, particularly the back, abdomen, shoulders and pelvis. Doctors and midwives usually recommend swimming and water exercises (in warm water), walking, movement to music and toning exercises. Most hospitals run antenatal sessions that include breathing, posture, and strengthening and relaxation exercises.

Avoid
Do not do any activities where you risk falling, knocking yourself or frequently jarring your body; and do not exercise vigorously, such as playing tennis, even if you were active before pregnancy. Horse riding, hockey, high-impact aerobics, skiing, hang-gliding and motorcycling are risky. Decrease the intensity of your exercise: switch from running or jogging to low-impact aerobics or brisk walking. If your balance is upset, change from bicycling to using a stationary exercise bike.

Do not do any exercise that requires you to lie on the floor and lift you legs: such an exercise can deprive the foetus of blood. Take care when stretching: hormonal changes may make it easier to stretch, but you run the risk of overdoing it.

Precautions
Seek advise from your midwife or doctor about the exercise plans. Drink plenty of water before, during and after exercise. Keep your pulse rate below 140 beats a minute during exercise. Stop immediately if you have pain or any loss of blood - then visit your doctor.

Exercise for the Elderliness

Playing darts, bar billiards, snooker and pool may seem trivial and do not make major demands on the body, but they do contribute to general fitness and wellbeing for the elders. The games require concentration and coordination, helping them to remain alert and in control of their movements, and probably help them to sleep soundly at night.

Darts gently exercise the shoulders and wrists while pool, snooker and billiards give the back a little exercise, helping you to stay flexible. Even standing to watch a game will help a little towards keeping your leg bones strong.

It is important that you organise plenty of absorbing activities to avoid becoming lethargic and immobile. Furthermore, these games are sociable, competitive activities that provide fun and a chance to excel.

Avoid heavy drinking and smoking while playing those games, and take some additional exercise regularly several times a week - walking to the games venue would be a healthy inexpensive option.

You do not have to lift weights or cycle around the neighbourhood to stay healthy. A round of golf can provide excellent exercise - and whatever activity you choose, you are much more likely to keep at it if it is something that you enjoy.

Wellbeing from Within

noreply@blogger.com (ahealth4u) — Tue, 19 Feb 2008 15:23:00 +0000

Happiness and Health

Nobody is happy 24/7. Rather than a state of constant bliss, mental health is more like a balancing act that requires the processing and integration of constantly shifting emotions and moods, negative as well as positive.

The root meaning of the word health is wholeness. Mentally healthy people continually work at balancing and developing their physical, mental, emotional and spiritual aspects. They feel generally purposeful, in control of their lives, committed to the work they do, supported by and supportive of the people around them.

Psychologists believe that events of our lives, even the most devastating hardships, have less influence on our mental health than does the way we respond to them. Survivors of traumatic events, such as concentration camp prisoners, victims of terrorist kidnappings, lost polar explorers, often report triumph over pain, fear and desolation through deliberate conditioning of their minds. Open-minded, hopeful attitudes seem to conquer adversity.

Negative, rigid and inflexible attitudes not only decrease ability to cope with the unavoidable stresses of life but can also prevent people from enjoying success and happiness to the full when they come.

The Role of Personality

It is believed that some personalities are more likely to develop certain illnesses than others, as in being impatient or competitive make you more likely to develop heart disease or a stomach ulcer. However, there is no simple answer to that.

It used to be thought that having a so-called Type A personality - hard-working, impatient, demanding - was indeed a risk factor for some stress-related illnesses. Now, however, it appears that there is some good news for Type As: some of the characteristics associated with forceful, ambitious personalities appear to be assets, rather than detriments, to health. While hostile, aggressive Type A behaviour is certainly still a risk factor for heart disease, doctors now make distinctions between Type As who are angry and socially isolated and those who despite other Type A characteristics are able to develop supportive relationships in families and with friends.

Having a Type A or a more easygoing Type B personality seems to have less of an impact on your wellbeing and mental health than whether or not you are a psychologically 'hardy' person with a well-developed sense of identity, who feels in charge of life, enjoys it and sees changes as opportunities rather than threats. Such people are also less likely to develop stress-related illnesses such as ulcers and high blood pressure.

People who do develop ulcers and similar illnesses, however, do not necessarily lead more stressful lives than anyone else, but they do appear to react to their problems more negatively. They may also find it more difficult to give expression to their true feelings, which remain bottled up until they erupt in the form of physical symptoms or emotions like anger or depression. Unlike more hardy types, so-called pressure-sensitive people do not see themselves as in control of their lives. Easily overwhelmed, they tend to be emotionally dependent and often feel exhausted, helpless and hopeless. They are also more likely to become depressed.

Fortunately, hardiness is something that anyone can work at acquiring, whatever their personality type. Face life with a positive attitude, maintain a variety of interests, express your true feelings and nurture friendships and family relationships, and you will be well on the way.

Expressing Emotions

Men and women experience similar feelings but often show them differently. In a study of self-description, men and women revealed about the same amount of information, but the women's revelations were much more intimate. Despite of social changes, it still seems that women express feelings more readily.

However, there appear to be two exceptions: anger and sexual arousal. In a designated experiment where men and women were presented with situations that annoy them, men became angry but women said they felt hurt, disappointed or sad. When played erotic videos, almost half the women denied being at all aroused, while all the men reported a sexual response. Social expectations, it seems, still make some men suppress sadness and some women conceal anger and sexuality.

Psychologists believe that such limitations are bad for both sexes. Men may be damaged by losing touch with softer emotions; while women suffer from 'personalising' the difficulties they experience and blaming themselves unduly. Such different perceptions complicate communication between men and women.

Mental Illnesses/Disorders: Differences between Psychosis and Neurosis

Behaviour and mental processes have to be more than unusual to be considered a sign of disorder:

They have to be destructive (to the person or others).
They to interfere significantly with the person's ability to function in a society.

Psychosis and neurosis are two main categories of mental disorder. Psychoses are serious illnesses, such as schizophrenia or paranoia, that involve loss of contact with reality and extreme abnormality of feelings, thoughts and actions. Psychotic patients are unable to cope with daily life and require intensive treatment, sometimes in hospital.

Neurosis is a general, rather vague term for nonpsychotic mental disorders that leave the person's sense of reality intact but are still highly disruptive in daily life. They include depression, panic and anxiety attacks, compulsions, phobias, hypochondria and physical symptoms, such as blindness or paralysis, without a physical cause.

Mental illness is also categorised as either organic - connected with a brain disorder such as a stroke or tumour - or functional - affecting mental functions but without a physical cause. Psychologists also recognise so-called personality disorders - such as a psychopathic or schizoid (highly eccentric) personality. In some ways, these are more like learning or developmental problems than mental illnesses.

Moreover, it is believed that after severe stress, mentally healthy people can temporarily show symptoms of illnesses such as depression and anxiety. This is not the same as having such an illness, since the cause is clear and the condition resolves naturally.

Eye Care (Part 2)

noreply@blogger.com (ahealth4u) — Thu, 17 Jan 2008 04:54:00 +0000

Colour Blindness

Complete colour blindness, in which you see the world in only shades of grey, black and white, is extremely rare. More common is the difficulty in distinguishing between colours, particularly red and green, although the degree of difficulty varies considerably. Colour blindness is usually an inherited defect and while it cannot be cured, it is important for those affected to be aware of it.

Colour blindness is usually discovered accidentally but it is important to have a proper diagnosis if you suspect your colour vision, or that of a child, may be defective - close relatives should then take a test. Although it is not a disease or symptoms of any other eye problem, poor colour differentiation can cause difficulties in people who are unaware of it.

Testing can be done by a doctor or ophthalmic optician using a method known as the Ishihara test, developed in Japan. The subject is shown a series of plates made up of coloured dots, in which numbers or patterns can be discerned, depending on colour perception.

Here are some Ishihara images to test colour blindness:

Answer: 8

(Shades of grey, black & white?? Complete colour blindness??!!)
*LOL~ Don't worry about it... the image is intentionally set in grey scale*

Answer: 2

*No joke this time*

Answer: Pizza? 10!

Being colour blind has little effect on everyday life, except that motorists must learn to distinguish traffic lights by position. Careers such as airline pilot or train driver may also be problematic. Coloured spectacles and contact lenses may help to enhance contrast, but cannot correct actual colour vision.

Correcting Visual Defects

Problems often become apparent at about the time of puberty as the eyeball grows too long or not long enough, or becomes misshapen - the three commonest reasons for needing to wear glasses.

(Images from www.eyesite.org)

Normal Sight - Image focused accurately onto the retina

Types of Defects:

Short Sight
Distance vision is blurred as the eyeball is too long and light rays converge short of the retina. Concave lenses correct the problem.

Short Sight - Image focused in front of the retina
Long Sight
Close-up vision is blurred as the eyeball is short and light rays don not converge. Convex lenses can overcome the problem.

Long Sight - Image focused behind the retina
Astigmatism
Vision is blurred both horizontally and vertically as the eyeball is irregular in shape. Cylindrical lenses correct the defect.

Astigmatism - Image is focused onto retina but is distorted

Contact Lenses

The type of contact lenses that is most suitable for you depends on several factors: your particular vision problem; whether you want to wear your lenses every day or only occassionally; and how easy you want them to be to look after. There are five main types of contact lens:

Hard Lenses
These are the original contact lenses, and still offer the best vision correction for people with astigmatism and irregular corneas. They are durable (possibly giving more than five years of use) and inexpensive. However, there are drawbacks: it may be several weeks before they are comfortable to wear all day; they are not very porous to oxygen, so should not be worn for more than 20 hours at a time; and they fall out more easily than other lenses.
Gas-permeable Lenses
These are rigid like hard lenses, but allow oxygen to pass through more easily and reach the surface of the eye, thereby reducing the risk of infection. They offer the sharp vision of hard lenses (though less durability - up to five years), with some of the comfort of soft lenses.
Soft Lenses
Soft lenses allow oxygen to pass through them, and because of their high water content, most people find them comfortable almost immediately. Soft lenses can correct short and long-sightedness. They are also very fragile, giving about two to three years of wear, and are more expensive than hard lenses.
Extended-wear Soft Lenses
These soft lenses have a very high water content, and can be worn for up to a month without removal. But they may increase the risk of infection, because they allow a contaminated lens to stay in contact with the eye for a long period of time.
Disposable Soft Lenses
These special soft lenses are replaced every two to four weeks. This disposability lowers the risk of eye infection and reduces the build-up of protein on lenses, which elsewhere can lead to blurred vision and eye irritation. Such lenses are increasingly popular. Disposable lenses must be cleaned in the same way as conventional soft lenses.

Bifocal Glasses

The key to wearing bifocal glasses successfully is to get used to looking through the appropriate section of the glasses for each task. Conventional bifocals have two distinct sections for each eye, the upper part of the lens being ground to correct for distance vision, the lower and usually smaller one for close-up vision.

Mid-range vision - the kind one relies on when descending stairs or stepping off a kerb - is sometimes blurry because it literally 'falls between the cracks' of the lenses.

The best way to adjust to bifocals is to wear them indoors at first, in safe and familiar surroundings. Practise going up and down the stairs at home until you feel confident enough to move with ease in public places.

In seamless bifocals (progressive lenses), one section of the lens blends into the other without a line in between. Some people find these glasses more attractive, but they sometimes prove difficult to adapt, and more expensive than the standard version.

Laser Eye Surgery

Any type of surgery involves some degree of risk, and laser eye surgery is no exception. On top of that, laser surgery can only help those with short-sightedness but not all of them - needs assessment by eye surgeon.

The degree of short-sightedness is a key factor in assessing your suitability. One with normal vision is said to have 6/6 or 20/20 vision. Deviation from the norm is measure in dioptres. The best candidates for laser surgery are those with up to -4 dioptres and no astigmatism or lens distortion, but surgeons will consider people with up to -6 dioptres and moderate astigmatism.

The process takes about 15 to 30 seconds for each eye. It is painless at the time, though the eyes may hurt in the following 24-48 hours. Painkillers are usually prescribed as a remedy. It takes approximately three months for the eyes to heal completely and for vision to stabilise.

After laser surgery, there is a 50-60 percent chance of perfect 6/6 vision, and an 80-90 percent chance of 6/12 vision - enough to allow you to play most sports and to drive by day without glasses.

There is a 1 to 2 percent chance that people who have undergone surgery may experience distortions in night vision, such as radiating lines from street lamps, or even experience double vision. In such cases, patients may have to wear contact lenses until a follow-up operation takes place.

Even when treatment is successful and long-distance vision is improved, glasses still may be needed for reading.

-Cartoon from www.cartoonstock.com-

Eye Care (Part 1)

noreply@blogger.com (ahealth4u) — Mon, 07 Jan 2008 08:26:00 +0000

Treatment for Eye Irritation

Eyedrops will usually cure the redness of a mild eye irritation, but the relief is only temporary and not risk-free. Eye irritation may have been caused by dust, smoke, allergies or even colds. Severe cases, especially when accompanied by a discharge, may be a sign of conjunctivitis, an infection that needs treatment with antibiotics. In any case, if the problem persists or recurs frequently, it is important to have a proper diagnosis.

Many over-the-counter eyedrops contain decongestants which reduce inflammation by shrinking the eyes' blood vessels. These drops may trigger allergic reactions in some people, particularly contact lens users and people with glaucoma; so consult a doctor or ophthalmologist before using eyedrops.

Try to use eyedrops only occasionally as excessive use can eventually worsen the problem, increasing redness as the effects wear off, and the need for more drops.

Always use eyedrops carefully to prevent risk of infection. Remember that as soon as you break the seal of the sterilised container, you open the way to contamination from germs. Squeeze bottles are the safest dispensers, as long as you do not touch the nozzle; eye baths are the worst. WASH your hands before and after applying drops, and DO NOT TOUCH your eye with the applicator. NEVER SHARE eyedroppers.

Treatment for Styes

Styes are intensely irritating, but extremely common. They are caused by a bacterial infection in an eyelash follicle. A small abscess forms on the edge of the eyelid and as it develops, the spot becomes red and painful. Eventually a visible pimple appears and shortly after the stye comes to head and discharges the pus that has built up. Afterwards the pain and irritation diminish and the abscess rapidly clears up.

There is no simple way of preventing styes, but the condition is reasonably easy to treat. The best time to start is as soon as you notice the symptoms. To encourage the stye to come to a head, hold a warm compress to the area for about 15 minutes, three or four times daily. It is important to be careful to no rub your eyes, as this may cause the infection to spread.

Styes are painful while growing, but seldom need treatment with antibiotic drugs. If the problem continues, or if the styes cause excessive pain, you should see a doctor.

Buying Sunglasses

A good starting point is to look at the labels on a pair of glasses. There are three sunglass standards:

The Australian Standard is AS 1067. The five sunglass ratings under this standard are based on the amount of light they absorb, 0 to 4, with “0” providing some protection from UV radiation and sunglare, and “4” a high level of protection.
The US standard is ANSI Z80.3-1972. According to the ANSI Z80.3-2001 standard, the compliable lens should have a UVB (280 to 315nm) transmittance of no more than one per cent and a UVA (315 to 380nm) transmittance of no more than 0.5 times of the visual light transmittance.
The European standard is EN 1836:2005. The four ratings are 0 for insufficient UV protection, 1 for sufficient UV protection, 2 for good UV protection and 3 for full UV protection.

The label will also supply other useful information - such as how much light the lenses let through, whether there is any image distortion, and how tough the lenses are. For most ordinary uses any pair that conforms to the Standard should be quite adequate.

One feature that may be worth considering is polarised lenses to cut down glare from water, snow and other highly reflective surfaces.

Before you buy your glasses, examine the lenses carefully and avoid any with bubbles or scratches. Glass lenses are less susceptible to scratching than plastic ones, but they are heavier and more likely to break. Also check for colour distortion by looking at red and green objects in the shop - poor differentiation could make driving hazardous.

CAUTION:

Unlike glass, plastic is permeable to ultraviolet light. If you buy plastic lenses, make sure they are marked UV400. Other types may let through ultraviolet radiation which can contribute to cataracts and cause painful - though temporary - snow blindness.

Do's

Have your eyes tested every two years. Children and pensioners should have an annual checkup.
Read and work in good light. Make sure that the light falls over your shoulder to avoid glare and shadow.
Rest your eyes at least every 30 minutes when reading, sewing, or using a computer by looking up and peering at distant objects.
Make sure that your computer and television screens are sharply focused.
Wear safety goggles whenever you use caustic chemicals, do woodwork, or run power tools.
Wear shatterproof sports goggles for games such as squash.
Wear sunglasses when in bright sunlight.
Wear goggles in chlorinated swimming pools or in any water of doubtful cleanliness.

Don'ts

Never look directly at the sun, as you might be tempted to do during an eclipse; even the darkened sun can cause severe and permanent damage. Similarly, avoid staring at any bright or glaring lights.
Do not rub your eyes to try to remove a foreign object. Try blinking and washing the eye with cold water. If that fails, see your doctor.

- Image from beautymarked.com.au -

Value of Fitness

noreply@blogger.com (ahealth4u) — Sun, 06 Jan 2008 14:58:00 +0000

Benefits of Exercise

Prevent heart disease, stroke, hypertension, blood pressure, blocked arteries, obesity, gall stones, diabetes and osteoporosis.
Prolong life expectancy.
Reduce pains of menstruation, childbirth, and even backache.
Increase stamina and reserves of energy.
Improve physical strength.
Help you relax, improve sleep patterns and reduce weariness.
Deal easier with stress.
Improve concentration, mental agility and physical coordination.
Enhance you sex life.
Improve your confidence and self-esteem.

and many many more...

Your Fitness Level

Your level of fitness depends on your way of life. Being fit for an elderly person may involve simply staying strong enough to do daily shopping, cooking and cleaning. For a world class athlete, he or she needs a daily programme of structured exercise to cope with the strenuous physical demands of competitive events.

Personal fitness also changes throughout your life. It will be dependent upon your age, weight, body type, stress levels, state of general health, degree of any injury or disability, and the amount of physical activity you are involved in generally.

Whatever your circumstances, you can usually improve your fitness level simply by exercising more.

Five Kinds of Fitness

1. Stamina
A healthy heart provides stamina, or endurance. The best exercise for the heart is aerobic - meaning that it burns oxygen. To be effective, aerobic exercise has to be energetic enough to make you slightly breathless.
For example, walking, running, cycling, swimming and aerobics increase stamina.

(Lift your left leg up...)
*Spot the odd*

2. Skill
Being fit also means being able to control and coordinate your movements, and being able to balance and react quickly. You will use these skills whenever you move, but many sports and physical activities also develop mental and social skills.

3. Muscular Strength
Powerful muscles can improve posture and protect against injuries and back pain, as well as helping with everyday activities such as carrying the shopping bag. Muscle-strengthening exercise is called anaerobic - it does not require extra oxygen. Weightlifting is one of the purest anaerobic, or strength, exercises. To be truly fit, you need aerobic exercise too.

(Hamlympic - Weightlifting: Clean & Jerk)
*Ok, now the jerking part*

4. Muscular Endurance
Repeated movements, such as pedaling a bike or inflating a tyre with a foot pump improve your muscles' ability to keep on working hard without tiring. The big muscles of the body, such as the quadriceps in the thigh and the biceps in the arm, need slow, rhythmic exercise to build their ability to keep going. Cycling, swimming and walking all serve the purpose.

*No, he's not dead*

5. Suppleness
Flexible muscles are strong and healthy, and help to preserve mobility and independence in later life. You do not have to be a gymnast to develop flexibility and balance. Simple stretches will help, as will activities such as yoga, badminton, dancing and skiing.

*Oouch-ly Awesome~*

Getting Enough Exercise

Adults need at least one hour's moderate or energetic exercise weekly to become and stay fit. The routine would be better off by spreading it to 20 minutes at least three times a week.

This way you are likely to get just enough exercise during each session to gain aerobic benefit - strengthening your heart and improving your blood circulation.

Common Excuses

I haven't got time.
Just 20 minutes of activity three times a week will make a measurable difference to your fitness.
I feel too tired.
Exercise can help you to relax and sleep better. It also releases brain chemicals called endorphins that make you feel less tired.
I'm too old to start now.
It is never too late to start exercising, and if you have been sedentary for years, you will make very rapid gains.
I am too fat.
Combine good aerobic exercise with a healthy diet low in fat and sugar (Eating Well), and you will almost certainly lose weight. And you will keep it off - more than can be said for most diets.
I don't look good in leotards and lycra.
No worries - sensible exercisers dress for comfort, not for fashion. In most gyms and classes, you will have plenty of company if you wear a baggy T-shirt and old leggings or shorts.

and exceptionally rare cases...
I'm too FIT for the gym.
??? No comment...

- Cartoon from www.glasbergen.com -

LumiGlow Exquisite Skin Cream

noreply@blogger.com (ahealth4u) — Tue, 01 Jan 2008 10:42:00 +0000

Your D.I.Y and Holistic Way to Beauty and Health!

LumiGlow® cream, which is specially formulated in Germany, helps to rejuvenate, tone and firm your skin, improves energy and immune system, has an anti-inflammatory and anti-spasmotic benefits and helps with hormonal imbalance.

What are Hormones?
Hormones are endocrine secretions that balance and regulate the various systems in our body. These secretions are responsible for a series of functions involving the creation of life, growth, reproduction, aging, emotions and behaviour. As the source of our life force and vitality, it is very important that our hormones are in a constant state of balance. Otherwise we put ourselves at risk of various health problems and ailments. This will in turn affect the well being of our body, mind and spirit.

Hormone Imbalance
In our modern society today, we are exposed to pollution, chemicals, stress, improper diet, premature aging and other negative factors. These factors give rise to an imbalance of hormones in our bodies.

In short, female problems associated with hormone imbalance are as follows:

Puberty (age 20) :
Pimples, flat chested, menstrual cramps.
Pregnancy (age 30) :
Lack of sleep, insomnia, indigestion, constipation.
Middle Age (age 40) :
Sagging breasts, osteoporosis, cold feet and hands, pigmentation, arthritis.
Menopause (age 50 and above) :
Gout, hair loss, hot flushes, cold sweat, and moodiness.

Male health problems associated with hormonal imbalance:

Age 50 and below:
Easily tired, cold feet and hands, slower physical movements and reactions, reduced strength, constipation, exhaustion, reduced appetite, reduced weight, arthritis, cramps.
Mentally:
Lack of concentration, moodiness, sensitive, easily annoyed, insomnia, depressive behaviour, aggressiveness.
Sexually:
Reduced desire/urge, erectile dysfunctional problem.
Renal Function:
Frequent urination, reduced urine amount, difficulty in urination, weaker bladder function.
Cardiovascular Function:
Headache, cold sweat, palpitation, cold feet and hands.

"LumiGlow® May Help to Settle All These Problems!"

Ingredients of LumiGlow®

Dioscorea Villosa (Wild Yam)

LumiGlow® Cream is produced from a special formulation which is recognized as the best self-hormone remedy - the new star in biological medicine Dioscorea Villosa (Wild Yam). This special yam contains more than fifty hormone precursors. They usually grow independently in unpolluted barren lands without any insecticides and manure, thus automatically producing self-healing elements which can help stimulate human self-recovery and organ reactivation to make people feel younger, stronger, and energized.

The special ingredients of Dioscorea Villosa activate hormones to self-balance and stabilize and to produce a constant supply of what the body needs, thereby achieving good health and holistic well being. The active ingredient Diosgenin is known to have anti-inflammatory property.

Wild yam cream has been widely used for hormonal imbalance, improving energy, rigor, stamina and endurance. Women commonly experience relief in premenstrual and menopausal symptoms.

Aloe Vera

This is widely used in cosmetic products due to its proven properties in skin care. Aloe Vera is used for its great healing effects in the treatment of skin lesions, insect bites, burns, acne etc. It contributes to the firming and moisturizing of skin, giving it a rejuvenated and youthful look.

Soy Extract

Soya food has traditionally been consumed in large quantities in China and Japan, where incidences of hormone-dependent cancers like breast and prostate cancers are low. Scientific studies have shown that 25 grams (6.25 gram per serving) of soy protein daily in the diet is needed to show a significant cholesterol-lowering effect. Women are encouraged to consume soy protein for the relief of premenstrual and menopausal symptoms. It also helps to enhance collagen synthesis, moisturizes and whitens, giving skin a fair, smooth and youthful look.

Grape Seed Extract

Diseases are caused by free radical damage. Antioxidants are free radical scavengers. By reducing the damage caused by free radicals, we can delay ageing, reduce the incidence of coronary diseases, cancers, strokes and others. The grape seed extract is well-known for its great antioxidant properties. By strengthening blood vessels it also helps the body’s blood circulation.

Vitamin E
Vitamin E is a fat-soluble antioxidant which curbs free radical damage. It plays an important role in delaying ageing, lowers risks of cancers and is required for all body functions, healthy hair and skin.

D.I.Y Means Do It Yourself
Why wait? Start your health and beauty plans today! You have LumiGlow® as your intimate guide and partner along the way.

As a supplement applied through the skin, LumiGlow® uses biotechnology as well as nanotechnology to deliver the goodness of active ingredients directly into the blood stream, bypassing the long and slow absorption process of the digestive system. Get great results through regular use. Get it, Rub it, Feel it and Look it!

Directions
Gently massage half a teaspoon twice daily onto the neck, upper arms (upwards), breasts (upwards and inwards), back around the waist (downwards), wrists (circular upwards), stomach (circular clockwise around the belly), inner thighs (circular upwards).

If any reactions persist, stop application. Not recommended for pregnant and nursing mothers.

Testimonials

Pak Mahad (from Indonesia)

6 June 2005 (before using LumiGlow®)

13 July 2005 (after using LumiGlow®)

Ahmad Nizam bin Harun / Noor Aini bt Abd Rani (Couple from Malaysia)

OUR BACKGROUND

My wife and I were married in 1996, when I was 26 years old and she 23 years old. After four years of marriage my wife was still unable to conceive. It got us worried and we tried all ways which included the following:

1. Traditional massage.
2. Fertility specialists
3. Consumed any food supplements from all recommended sources.
4. Using traditional medicine.
5. "Bomoh" or witch doctor.

The Specialist had confirmed that both our reproductive systems are normal. In early 2005, a fertility specialist had recommended us to go for a In-vitro fertility (IVF) treatment that would have cost us more than RM20,000.00 per treatment with only a 50% chance of success. We had planned to go for the treatment at the end of 2005, giving us ample time to save for the treatment. Meanwhile, we also carried on with the less costly alternatives.

At the end of November 2005, we attended a LumiGlow® product knowledge class. Among the things explained was about hormone therapy that uses nanotechnology. I remembered asking the trainer whether this hormone therapy can help people who are having problems in conceiving. The answer was YES..

We decided to try LumiGlow®. After only two days of applying the cream we felt a lot of difference:

I felt very energetic and thought that I can run 10 km non-stop.
Our intimate relationship became better.
Friends also noticed that we were more cheerful, and there was a glow on our faces.
I felt 10 years younger.

My wife was confirmed one month pregnant in January 2006, and our precious daughter, ANIS NURNABILAH BT. AHMAD NIZAM was born on August 31, 2006.

We are extremely happy and we wish to give our thanks to God as well as LumiGlow®. With LumiGlow®, we received the most priceless gift of all... our baby.

~~US$ 89.90~~

US$ 69.90 only

Oxylife

noreply@blogger.com (ahealth4u) — Mon, 31 Dec 2007 16:00:00 +0000

(50ml = 1.69 fl. oz)

Did You Know?

Did you know that we can live for a few weeks without food, a few days without water but only a few minutes without oxygen?

Oxygen For Life
Oxygen is an indispensable element to sustain life, providing energy to every living cell and fueling all of our physiological functions. For example, our body requires oxygen to digest food, to absorb nutrients and to eliminate toxins.

Unfortunately, when the body is abused by poor eating habits, alcohol, pollution, toxins, drugs or lack of exercise, the cells are deprived of vital oxygen, and the immune system may be weakened. Low oxygen levels are undesirable because it affects cell metabolism and may give rise to various health problems.

Oxylife
Research indicates that taking oxygen supplements assists the body by improving vitamin, mineral and nutrient absorption, detoxification, increasing energy levels, alertness and enhancing immune system.

Imported from Australia, with near neutral pH, Oxylife is one of the best oxygen supplements in the world. Oxylife is the finest quality, liquid oxygen product available because it contains only pure stabilised di-atomic oxygen (O2) as its oxygen source.

Recommended Usage

Beginners:
- Adults - 5 drops per 500ml water
- Children above 4 years - 3 drops per 500ml water
- Twice a day
Once the body has adapted to the introduction of Oxylife to its system - increase to a maximum of 10 drops per 500ml water. (Children - Half the dosage) Twice a day.
Consume after meal.

Other Recommended Usage For Oyxlife

For swellings, insect bites, burn & boils, lightly wet a cotton bud and apply directly onto swelling/wounds.
For sore throat, add 1 teaspoon Oxylife to a cup of water and gargle.
For pimples and other bacterial infections. Mix a few drops of Oxylife with water, and pat on the infected areas.

Halal Certification

Disclaimer : The information provided herein is solely for educational purposes and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition.

(50ml = 1.69 fl. oz)

Super Brain Waves (Theta Waves) CD

noreply@blogger.com (ahealth4u) — Mon, 31 Dec 2007 16:00:00 +0000

Rhythm of Nature

Our brain is an electrochemical organ with the ability to generate as much as ten watts of electrical power! Although this power is very limited, it occurs in very specific ways called brainwaves. There are four categories of these brainwaves:

Theta Waves

Theta Waves range between 4-8 HZ. Theta is one of the most elusive and extraordinary realms we can explore. Theta is the best state for memorization, creativity and problem solving. During the Theta state, many find they are capable of comprehending advanced concepts and relationships that become incomprehensive when returning to Alpha or Beta states. Theta has also been identified as the gateway to better memory, increasing creativity, enhancing learning, reducing stress, awaking intuition and other extrasensory perception skills.

At THETA level, you are at the SUPER LEARNING state where lots of work can be done quickly, you will get these great benefits:

Optimise your learning capabilities.
Stimulate your long-term memory.
Increase your retention power by up-to 26%.
Reduce your stress and anxiety.
Improve your creativity and imagination.
Boost your immune system.
Increase your natural HGH by 40%.

Super Brain Waves (Theta waves)

A 50 minutes audio CD for relaxation and super learning. Theta brain waves plus natural sounds that increase learning abilities enhance creativity and stress reduction.

Instruction

The volume should be set at a level comfortable to the listener. Preferably to use with stereo headphones for maximum results.

Note
Only original Audio CDs are able to produce the crystal clear wave sounds that can stimulate desired results.

Sleep

noreply@blogger.com (ahealth4u) — Sun, 23 Dec 2007 15:26:00 +0000

Shakespearean Quotations:

Enjoy the honey-heavy dew of slumber:
Thou hast no figures nor no fantasies
Which busy care draws in the brains of men;
Therefore thou sleep’st so sound.

-Julius Cæsar (2.1.248-251)-

Huh? No matter how many times I read it, still don't get it...lol...
(Sorry Shakespeare~)

What is Sleep?

Sleep is the period when the alphabet ‘Z’ appears around our head continuously without us realizing it.

Generally, there are 2 types of sleep:

Rapid Eye Movement (REM) Sleep -
This sleep makes up approximately one fifth of our sleeping time - comes and goes throughout the night. During REM sleep, our brain is very active, our body muscles are very relaxed, our eyes move quickly from side to side and we dream.
Non-REM Sleep -
In contrary, during Non-REM Sleep, our brain is inactive, but our body may move around. Hormones are secreted by our body into the bloodstream for our body to ‘repair’ itself.

There are 4 stages of Non-REM Sleep:
i. Pre-Sleep - the muscles relax, the heart beats slower and body temperature falls.
ii. Light Sleep –can be woken easily without feeling confused.
iii. “Slow wave” Sleep – blood pressure falls, may sleep talk or sleep walk.
iv. Deep “slow wave” Sleep – hard to wake, and feels confused when awakened.

We move between REM and non-REM sleep about five times throughout the night, dreaming more as we get toward the morning.

During a normal night, we will also have short periods of waking that last about 1 to 2 minutes, and happen every 2 hours or so without us realizing. However, we tend to remember them if we feel anxious or there is something else going on - noises outside, partner snoring, etc…

How Long to Sleep?

Infants – About 16 hours per day
Babies & Toddlers (6 months to 3 years old) – 10 to 14 hours per day
Children : Ages 3 to 6 – between 10 to 12 hours per day
Ages 6 to 9 – about 10 hours per day
Ages 9 to 12 – about 9 hours per day
Teenagers – 9 hours per day
Adults – 7-8 hours per day
Pregnant Women –may need few more hours of sleep per day

Effects of Sleeping Deprivation

If you cannot sleep last night or on occasional nights, you might feel tired the next day, but it would not harm your physical or mental health.

However, several sleepless nights, you will tend to:

be tired all the time.drop off during the day;
lose concentration;
find it hard to make decisions;
begin to feel depressed;
be more vulnerable to hypertension (high blood pressure), obesity and diabetes.

Causes of Sleeping Deprivation
Minor:

Your bedroom may be too noisy, too hot or too cold
Your bed may be uncomfortable or too small
Your partner may have a different sleeping pattern from yourself
Eating too much
Going to bed hungry can make you wake too early
Cigarettes, alcohol and drinks containing caffeine, such as tea and coffee
Suffering from illnesses or pain.

Serious:

Problems at work
Emotion instability – anxiety, worry, depression.

Forms of Medication
For many years, people have used Nitrazepam, Diazepam, Temazepam (older versions), and Zolpidem, Zalpelon, and Zopiclone (newer versions) as their sleeping deprivation remedy. However, now we know that these sleeping pills:

leave you tired and irritable the next day.
lose effectiveness quite quickly, thus the need to increase dosage.
causes people to be addicted to them or physically or psychologically dependent on them.

It is advised that you should not consume sleeping tablets for more than 2 weeks. Only use it when you are so distressed that deprives you from sleeping. If you are already on sleeping pills for a long time, it is best to decrease your intake gradually after discussing with your doctor. Another alternative to sleeping pills is antidepressant.

Besides that, you can purchase other remedies at your chemist without the need of prescription. These products often contain anti-histamine (similar content used in medicines for hay-fever, coughs and flues. Be cautioned that you might still be drowsy the next morning, and it is best not to take anti-histamines for a long period.

Herbal alternatives are usually based on a herb called Valerian. However, its effects are not immediate, as it probably works best over 2-3 weeks of nightly consumption. Like anti-histamines, drowsiness may persist the following morning. If you are taking any medication for your blood pressure (or sleeping pills or tranquillizers), it is advised that you discuss with your doctor first.

Cognitive behavioural therapy, a form of psychological treatment can be helpful too. It involves looking at unhelpful ways of thinking that can make you more anxious, and so interfere with your sleep.

Other Sleeping Disorders

Narcolepsy (Daytime Sleepiness)
This is an uncommon condition that doctors often do not recognise.
Symptoms:
- feel sleepy during the day, unexpected sleepiness attacks even in the company of people.
- suddenly loses control over muscles, and collapse when you are angry, excited or laughing (known as cataplexy).
- cannot speak or move when falling asleep or waking up (Sleep Paralysis)
  (this explains the body paralysis while sleeping whom people thought was ghost sitting/controlling them).
- begin to hallucinate (hearing odd sounds, see dream-like images, etc…)
- “run on auto-pilot” where you did something, but could not remember doing them, as if you had been asleep.
- wake up with hot flushes during the night.
Cause: Lack of substance called orexin or hypocretin.

Treatment:
- Regular exercise
- Having regular night time routine
- Medications (depending on symptoms) – antidepressant or drugs which increase wakefulness, such as Modafinil.
Sleep Apnoea (Interrupted Sleep)
More common in older people, the overweight, smokers, and alcoholics.

Symptoms:
- Reoccurrence of loud snoring and stop breathing for short periods during the night. (Caused by the closure of the upper part of airway).
- Every time you stop breathing, you wake suddenly, jerking your body, arms and legs but will fall asleep again.
- Feel tired the next day with an irresistible urge to sleep.
- May have dry mouth and headache when you wake up in the morning.
Treatment:
- correcting the parts of your lifestyle that worsens the problem – smoke and drink less, lose weight, and sleep in different position.
- if in critical condition, wear a Continuous Positive Airway Pressure (CPAP) mask to supply high pressure air to keep your airway open.

Useful Tips
Do's:

Ensure a comfortable bed and bedroom - not too hot, not too cold, not too noisy.
Ensure that your mattress supports you properly. It should not be so firm that your hips and shoulders are under pressure or so soft that your body sags. Generally, you should replace your mattress every 10 years to get the best support and comfort.
Exercise. Do not overdo it, but try some regular swimming or walking. The best time to exercise is in the daytime - particularly late afternoon or early evening. Exercising later in the evening may disrupt your sleep.
Take some time to relax properly before going to bed. Aromatherapy may be helpful.
If something is troubling you, and there is nothing you can do about it right away, try writing it down before going to bed and then tell yourself to deal with it tomorrow.
If you cannot sleep, get up and do something you find relaxing. Read, watch television or listen to soothing music. After a while you should feel tired enough to go to bed again.

Don'ts:

Do not go without sleep for a long time - go to bed when you are tired and stick to a routine of getting up at the same time every day, despite feeling tired or not.
Caffeine remains in your body for several hours after your last drink of tea or coffee. Stop drinking tea or coffee by mid-afternoon. If you want a hot drink in the evening, try something milky or herbal (ensure there is no caffeine in it).
Do not drink a lot of alcohol. It may help you fall asleep, but you will almost certainly wake up during the night.
Do not eat or drink a lot late at night. Try having supper early in the evening rather than late.
If you have had a bad night, do not sleep in the next day - it will make it harder to go to sleep the following night.
Slimming tablets make it hard to sleep, as do street drugs like Ecstasy, cocaine and amphetamines.

Getting Enough Fibre

noreply@blogger.com (ahealth4u) — Tue, 04 Dec 2007 12:16:00 +0000

What Fibre Does

Dietary fibre does not represent any one substance, but to all edible; mostly indigestible parts of plant foods such as grains, fruits, vegetables and pulses. These substances are known as non-starch polysaccharides, or NSPs, and labeled on some packaging.

Fibre is broken down in the gut but has negligible nutritive value – does not provide useful amounts of calories, protein, fat, vitamins or minerals – but still essential for a healthy diet. It keeps the digestive tract functioning properly, and has been shown to play a part in preventing some serious diseases. It can also help control weight as fibre provides bulk and a feeling of fullness without excess calories.

However, eating too little may cause constipation – which in turn leads to piles, and other intestinal disorders. A low fibre diet also tends to be high in refined carbohydrates and fats, promoting weight gain and, depending on the type of fat, heart disease.

Fibre is measured in grammes (g) (1oz = 30 g). Nutritionists recommend an average daily intake of 18 g, obtained from bread, cereals, fruit, vegetables and pulses. This is equivalent to about 12 slices of wholemeal bread or, more realistically, a bowl of muesli (3 g), two slices of wholemeal bread (3 g), two apples (5 g), two helpings of vegetables (4 g) and a medium jacket potato with skin (3 g). Most people currently eat only about two-thirds the fibre they need.

Soluble and Insoluble Fibre

Soluble Fibre
- this type is found in oat bran, leafy vegetables and fruits.
- can help to lower blood cholesterol.
- broken down partially by bacteria, forming by-products; some of which are though to enter the bloodstream. These include certain fatty acids believed to play a role in lowering blood cholesterol.
Insoluble Fibre
- found in pulses and wholegrains, such as wholewheat and brown rice.
- promotes healthy digestion by preventing constipation and other bowel problems
- in the digestive tract, it absorbs large quantities of water – up to 15 times its own weight. The water adds bulk to waste matter and helps to move it through the system.
- may play a role in preventing colon cancer (helping to expel waste matter swiftly)

~Image from www.bakeinfo.co.nz~

Adjusting Your Dietary Fibre

You would probably experience wind problem when you increase fibre in your diet. Rest assured, it is only a sign that your system is adapting to your new, healthier way of eating. Flatulence – and sometimes bloating and diarrhea – is very common problem for people who suddenly start eating more fruit, vegetables, pulses and other gas-inducing high-fibre foods.

The amount of gas produced depends on the predominant species of bacteria in the gut. When you start to include more fibre in your diet, the populations of bacteria change and there appears to be a period of extra gas production. Once things settle down again, the problem should resolve itself, as less-gas-producing bacteria will thrive in the more acid environment created by fermentation of fibre in the colon. The time the adjustment takes varies from person to person, depending on the existing bacterial population.

In the meantime, experiment with a variety of high-fibre foods – you may find that some cause less trouble than others. Try adding any potentially gas-inducing foods to your diet a little more gradually, giving your system time to adjust to them step by step.

~Excuse me~

Proper Mix of Fibre

To get a good combination of soluble and insoluble fibre in your diet, as well as wide range of nutrients, eat a variety of fruit, vegetables, pulses and grains. Remember, the body does not like sudden changes, even if they are for the good – increase your intake gradually to guard against digestive upsets.

Eat plenty of wholegrain, unrefined foods, such as wholemeal bread and pasta, and brown rice.
Start your day with a wholegrain or bran cereal, porridge, or wholemeal bread or toast. Wholemeal bread has three times the fibre of white.
Make your own breadcrumbs and croutons from wholemeal bread.
Eat plenty of fruit and vegetables and, where possible, scrub and eat the skins instead of peeling them.
Eat whole fruit instead of drinking juice. A whole orange contains about six times as much fibre as a glass of juice.
Try eating more of the stems of vegetables such as broccoli and asparagus. Slice them finely is you find hem tough in large pieces.
Add cooked beans, peas and lentils to soups, stews and salads.
Add grated or sliced vegetables to casseroles, sauces and salads.
Eat wholemeal bread or fruit for snacks.

Fibre Supplements

It is not advisable to taking supplements though fibre pills are sold widely as laxatives and slimming aids, because not enough is known about the fibre components of food and how they work to be able to say with certainty that you will get the same benefits from a concentrated supplement.

In addition to causing wind and other intestinal upsets, excessive amounts of fibre can reduce absorption of minerals, such as iron, calcium, magnesium and zinc. Eaten in food form, fibre is not likely to be consumed in amounts that could cause mineral absorptions problems – but same cannot be said for supplements. The best way is the natural way (eating variety of natural foods) – not from pills.

Eating for Energy (Part 2)

noreply@blogger.com (ahealth4u) — Wed, 14 Nov 2007 06:44:00 +0000

Breakfast Cereals

All breakfast cereals are a good source of energy-giving carbohydrates, and many have also been fortified with extra vitamins and minerals, particularly iron. The main factors to consider when making your choice are the cereal’s sugar, salt and fibre content. If possible, choose those with little or no added sugar and avoid very sweet, sugar-coated varieties. It would be better to not sprinkle sugar on your cereal; add chopped fresh fruit or few raisins as alternatives.

Salt or sodium content is displayed on the label of most cereals, and it is worth comparing varieties – some processed brands contain a surprisingly large amount.

The fibre content also varies. Muesli and wholegrain of bran cereals are very good sources of fibre, but some more refined cereals contain almost none. Oat bran is used in some cereals and can help to reduce cholesterol. Again, reading labels will soon reveal the pros and cons of different brands.

Another way of controlling what’s in your cereal is to buy plain oat or wheat flakes and add you own extras – it can be cheaper too.

How Safe Are Sweeteners?

Many foods in the supermarket now contain artificial sweeteners, such as confectionary products, sauces, canned beans and even chewing gum.

Two types of artificial sweeteners:

‘Intense’ Sweeteners, e.g. aspartame, acesulfame-K and saccharin.
- Used in very tiny quantities in many low-calorie food products.
‘Bulk’ Sweeteners, e.g. sorbitol and mannitol.
- Used in ‘tooth friendly’ sweets and diabetic food.

An official body – Committee on Toxicity (COT) has set and Acceptable Daily Intake (ADI) for sweeteners; an amount believed to be safe on the basis of current knowledge. However, ADIs are based on animal research and are difficult to use in practice, the best advice for consumers is to check the ingredients list on the label – though this will not tell you how much is used – and to vary your sweeteners to reduce the risk of exceeding the ADI for any one type.

There is a theory that some people gain more weight because low-sugar products do not satisfy the body’s need for calories, and so appetite increases, but this has not been proven. It is important to remember that foods containing artificial sweeteners may still be high in fat, and fat contains more than twice as many calories, weight for weight, as sugar does.

Two Types of Sugars

Intrinsic Sugars
These so-called intrinsic sugars, which are contained within the cell walls of plants, are a natural, healthy part of the diet. They occur primarily in fruit, grains and sweet-tasting vegetables, such as carrots and beetroot. As they come packaged with fibre, there is a limit to how much of them you can eat. They also come together with valuable amounts of vitamins and minerals.

Extrinsic Sugars
These sugars, which are not contained within the cell walls of plants, include refined sugar products, such as table sugar, syrup and glucose, as well as honey molasses, malt and the sugar in milk. The sugar in fruit juice is extrinsic too since the fruit cells are ruptured in juicing. Jams and other products sweetened with concentrated fruit juice may not have had any sugar added to them but they can still be very high in extrinsic sugar from the juice – nutritionally, it amounts to the same thing. You can get far more calories, and far faster, from honey, table sugar, syrup, jam, concentrated juice or sweetened products that you can from whole apples, bread or carrots.

Extrinsic sugars are also more likely to attack your teeth, and most of us would do well to cut down. One exception is milk sugar (lactose), which does not damage teeth. Nutritionists refer to NMEs (non-milk extrinsic sugars) in order to distinguish only the types likely to be harmful to teeth, where there is good reason to cut down – not the case with lactose.

There is no need, however, to become obsessed with avoiding all NMEs. If the added sugar in products such as baked beans makes a basically healthy food more palatable to you, do not worry – the effect is negligible.

Eating for Energy (Part 1)

noreply@blogger.com (ahealth4u) — Sun, 11 Nov 2007 10:49:00 +0000

Carbohydrate Power

There are three main types of carbohydrates – sugars, starches, and fibre. Starches and sugars are both high in energy value, while fibre keeps the gut healthy and helps to regulate digestion.

The most basic carbohydrates are sugars, which include glucose and fructose (sugars found in fruit, vegetables and honey), lactose (in milk), maltose (in sprouting grains) and also sucrose (table sugar). Eating in the form of whole foods, such as fruit and milk provides valuable vitamins, minerals and fibre as well as energy. Purer and more concentrated forms such as table sugar and honey, are less nutritious and easier to over-indulge in.

Starches and fibre – ‘complex’ carbohydrates - are found in many plant foods, such as rice, wheat, oats, and potatoes. Starches, like sugars, are broken down and absorbed in the intestine. On the other hand, although fibre acted on by bacteria, it has little nutritional value since few by-products enter the bloodstream. Nevertheless, it still plays a vital physiological role in keeping the digestive tract healthy.

Sugar or Starch?

It used to be thought that the small size of sugar molecules allowed them to be digested very quickly, while larger starch molecules took longer. Now, this situation seems more complex as the rate of digestion depends on many other factors as well, such as which foods are eaten at the time, how much fibre they contain, and which other nutrients are present.

After digestion, starches and sugars are absorbed into the bloodstream as simple sugars, raising your blood glucose level. The glucose is transported around the body and used as a fuel to power activity in the muscles, organs and cells. Excess glucose not needed immediately is stored in the muscles or liver as glycogen, or is converted into body fat.

Fast Fact:

Starchy foods are NOT fattening. Starchy foods acquired this reputation only because of the rich, fatty sauces that often accompany them. For instance, a typical helping of 7 oz (200 g) plain boiled potatoes provides around 150 calories, yet the same potatoes cut up and fried as chips will provide three times that amount. Starchy foods are not only relatively low in calories, but they are usually high in fibre, which helps to make you full and so discourages you from eating too much. To keep starchy foods healthy, serve them with low-fat dressings and garnishes. For example, have a baked potato with yoghurt, baked beans or cottage cheese instead of mounds of cheese, or try seasoning rice with herbs instead of butter.

Is Honey Healthier?

Unfortunately, no. Honey is a mixture of glucose and fructose. Like ordinary sugar, it is absorbed fairly fast into the bloodstream and has a similar effect on your body. in spite of its healthy image, honey contains only traces of vitamins and minerals, so apart from providing calories it makes a negligible contribution to diet.

Weight for weight, honey contains fewer calories (228 per 3 ½ oz (100 g)) than sugar (394 per 3 ½ oz (100 g)) since one quarter of its weight is water. Furthermore, it tastes sweeter than sugar, so you may need to use less if substituting for sugar in recipes. It is worth knowing that one tablespoon of honey weighs more than one tablespoon of sugar since it is denser – so substituting by volume (rather than weight) for sugar will in fact give you more calories.

One alternative you may want to try is fructose, or fruit sugar, sold in chemists and supermarkets. It has the same calorie count as sugar but is sweeter so you use less.

Too much honey = Big belly

(Trust me, you won't be as adorable)

Healthy Diet Planning

noreply@blogger.com (ahealth4u) — Sat, 10 Nov 2007 06:56:00 +0000

Importance of Breakfast

Provided you make up the nutrients at other times of the day, missing breakfast should not harm your health; but could possibly affect your day’s work. According to research done in the United States, by late morning breakfast-eaters are performing both physical and mental tasks more efficiently, and showing faster reaction times than those who skip the meal.

The body uses food as its fuel supply for energy, but the supply ceases during the night. If it is not replenished until lunch, you are essentially running on an empty tank all morning.

A light breakfast of low-fat yogurt and fresh fruit, or breakfast cereal and fruit juice, will be much better than no food at all. If you are always in too much of a hurry in the mornings, try getting a pack of sandwich and some fruit when you are off to/at work.

Full Meal or Snacks?

Either nibbling snacks throughout the day or having full meals, choose whichever way of eating that suits you best, provided you eat the right foods.

Eating small, frequent snacks provides a constant supply of energy and nutrients; especially suitable for very active people and those with tight schedules. People with medical conditions, such as diabetes, stomach ulcers or those troubled by indigestion may opt for this approach of eating. It is also better for people who suffer from uncomfortable bloating after large servings of high-fiber foods. Small, regular snacks maintain steady blood-sugar levels, preventing energy dips and hunger pangs.

However, there is a danger of simply eating more food this way. In this context, full meals make it easier to plan and keep track of your diet.

Eating Well on a Budget

Healthy eating is not necessarily expensive. In fact, some of the most nutritious foods are among the cheapest, so it is a matter of choosing wisely, planning your meals in advance and basing your meals on a good variety of inexpensive foods. Here are some guidelines:

make bread, pasta, rice, potatoes or noodles the central part of your meal.
substitute beans and lentils for some, or all, of the meat in casseroles, stews, soups and curries – you will reduce the fat content as well as the cost.
but fruit and vegetables in season and look for cheaper local produce.
instead of buying expensive prepared meals, cook larger quantities of food and freeze in portions.
make filling soups from vegetables and leftovers. Add pulses or potatoes to make them more substantial, and herbs and spices for flavour.
for a quick, nutritious meal, try a baked potato and a topping such as baked beans, cottage cheese, tuna or sweetcorn.
instead of buying sauces, liquidise leftover vegetables, tomato puree and herbs.
if you like desserts, use low-fat milk to make healthy, economical dishes such as rice pudding, custard and semolina.