• Disease and Care Medical Updates
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    Surprising Health Reasons for Your Cold Hand and Feet

    Whenever you are in some warm places, your hands and feet are always cold. It is probably due to these health reasons:

    1) Raynaud’s disorder
    This is a condition in which blood vessels in the fingers (sometimes feet, ears, nose) are narrowed due to low temperatures or emotional stress. Thus, in this case fingers are white or even blue,because they lackblood. In most cases it is not known why the Raynaud’s disorder occurs, but you can recognize it bycommon cold, swollen fingers that temporarily hurt and are numb. The good news is that this condition is only unpleasant, but not harmful.

    2) Autoimmune Disease
    The autoimmune disease is a disorder in which the immune system attacks its own tissue because of an inappropriate immune response of the body against certain substances in it. Sounds seriousand scary, well it is, so if you notice symptoms such as in Raynaud’s disorder, you must do sometests immediately. When spotted on time, it can be held under control without any health consequences.

    3) Hypothyroidism
    It is not uncommon to have cold hands or feet, if you have a problem with the thyroid gland. The thyroid works as a thermostat to the body. When less active, many bodily functions slow downafterappearing symptoms such as fatigue, obesity and the ever-present feeling of coldness. This condition is common for people older than 50 years.

    4) Poor circulation
    Most people think this is the main and only reason for cold hands or feet. Poor circulation occurs when blood flow is reduced because of poor work from the heart. When blood circulates through the body as it should, it is quite normal to feel coldness in hands and feet, so swelling and numbness is also a common symptom because the hands and feet are farthest from the heart.

    5) Anemia
    Anemia occurs when the body does not have enough red blood cells or hemoglobin in the blood is low.As a result, the body is supplied with sufficient oxygen, which can cause cold hands or feet. Anemia may occur due to lack of iron in the diet, sudden loss of blood (menstruation in women),ulcers,certain types of cancer…

    6) Lack of vitamin B12
    The vitamin B12, which is found in red meat, processed meat, eggs, milk and dairy products isimportantfor the creation of red blood cells. Lack of this vitamin leads to their reduction. A simple blood test can reveal whether you are lacking vitamin B12 and are therefore constantlyhavecold hands.

    7) Low blood pressure
    Low blood pressure occurs because of dehydration, blood loss, use of certain medications or endocrinedisorders. When blood pressure is low, blood vessels will direct blood away from the extremities to the vital organs, leaving your fingers cold. If you have low pressure followed by blurred vision, fatigue, nausea, weakness and confusion, you mustcontact your doctor.

    8) Stress
    Stress can cause many disorders in the body, so cold hands or feet are no exception. When you are under chronic stress, it secretes adrenaline that tightening blood vessels in the extremities, leading tocold hands and feet.

    9) Medications
    There are many medications that constrict blood vessels, especially the arteries, and when that happens, the result is Raynaud’s disorder.

    10) Smoking
    If you do not have good enough reasons to stop smoking, here is another on the list. Nicotine from cigarettes causes repeated contraction and narrowing of the blood vessels.

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  • Diet and Fitness
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    Tips for Healthy Eating

    1. Eat a variety of nutrient-rich foods: You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.

    2. Enjoy plenty of whole grains, fruits and vegetables: Surveys show most Americans don’t eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don’t enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.

    3. Maintain a healthy weight: The weight that’s right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you’re constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.

    4. Eat moderate portions: If you keep portion sizes reasonable, it’s easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.

    5. Eat regular meals: Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you’re very hungry, it’s also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don’t eat so much that your snack becomes an entire meal.

    6. Reduce, don’t eliminate certain foods: Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them. Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices. Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly. If you love fried chicken, however, you don’t have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.

    7. Balance your food choices over time: Not every food has to be “perfect.” When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.

    8. Know your diet pitfalls:     To improve your eating habits, you first have to know what’s wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.

    9. Make changes gradually: Just as there are no “superfoods” or easy answers to a healthy diet, don’t expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don’t like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.

    10. Remember, foods are not good or bad:     Select foods based on your total eating patterns, not whether any individual food is “good” or “bad.” Don’t feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

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    8 remedies for better eyesight

    1. Stimulate your eye muscles:   It basically involves stimulating your eye muscles. This technique is simple, but must be done every morning. On waking up, wash your face with water (preferably cool or a little cold water). Then fill your mouth with water, close your eyes and splash cold water onto your eyes. It stimulates the muscles of the eyes, due to the pressure exerted by the water filled in your mouth. The splash of cold water on your face helps enliven the nerve endings and rejuvenates the skin.
    1. Wash your eyes:  Ayurvedic practitioners say that one must avoid splashing water directly into the eyes; instead you can use a tridoishic eyewash.  To make this eyewash, soak triphla churna in water over night. In the morning strain the liquid and wash your eyes with it twice a day. This eyewash helps relax and relieve stress in the eyes.
    1. Massage over worked eyes:  This is a great exercise for people who work for long hours in front of computers. Hold your eyebrows between your thumb and index finger, in such a way that the thumb is above the eyebrow and index finger below. Now, gently press and straighten your eyebrows, exerting gentle pressure on all the points. Then, take your thumb and gently roll it around your eye ball, i.e: along your eye socket. Do this exercise every three to four hours to improve the circulation around your eyes.  This exercise improves circulation around the eyes helping them bounce back from the fatigue of constantly looking at a computer screen.
    1. Exercise to improve eyesight:  This exercise is done to stimulate the muscles around your eye balls (that are present within the eye socket). Rotate your eyeballs, first to the right and left, then upwards and downwards. Do this in the clockwise and anti-clockwise direction for about three to four repetitions.
    1. Give your eyes some much needed rest:  This technique has been practiced in ayurveda for a number of years. Later picked up by optometrist Dr Bates, it was named palming. To do this, rub the palms of both your hands for 30 seconds – till you feel warm between the two palms – then place them gently over the eyes. Hold this position for about one minute or till the heat decreases. Slowly open your eyes. Beware not to look directly at bright light after this; allow your eyes to gradually acclimatize to the change in the environment.
    1. Bat those eyelids:  Blinking is the eyes natural way to renew the moisture in the eyes and give it some much needed relief. To help your eyes relax, make it a habit to blink after every five to six seconds.
    1. Get some shut eye:  Sound sleep is very essential. It not only allows your body to heal and rest, it also gives your eyes much needed relief from bright lights and strain. Sleeping also is a time your body repairs itself, so getting enough time to nap helps the renewal process in the body, especially in the eyes. Experts say that meditating for about ten minutes before you go to bed is the best way to ensure sound sleep.
    1. Diet for healthy, stress free eyes:  Apart from all the exercises you perform your diet is an essential aid to the repair and renewal process.

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    13 Tips to Lower Blood Pressure at Home

    1. Go for power walks
      Hypertensive patients who went for fitness walks at a brisk pace lowered pressure by almost 8 mmhg over 6 mmhg. Exercise helps the heart use oxygen more efficiently, so it doesn’t work as hard to pump blood. Get a vigorous cardio workout of at least 30 minutes on most days of the week. Try increasing speed or distance so you keep challenging your ticker.
    2. Breathe deeply
      Slow breathing and meditative practices such as qigong, yoga, and tai chi decrease stress hormones, which elevate renin, a kidney enzyme that raises blood pressure. Try 5 minutes in the morning and at night. Inhale deeply and expand your belly. Exhale and release all of your tension.
    3. Pick potatoes
      Loading up on potassium-rich fruits and vegetables is an important part of any blood pressure-lowering program, says Linda Van Horn, PhD, RD, professor of preventive medicine at Northwestern University Feinberg School of Medical. Aim for potassium levels of 2,000 to 4,000 mg a day, she says. Top sources of potassium-rich produce include sweet potatoes, tomatoes, orange juice, potatoes, bananas, kidney beans, peas, cantaloupe, honeydew melon, and dried fruits such as prunes and raisins.
    1. Be salt smart
      Certain groups of people—the elderly, African Americans, and those with a family history ofhigh blood pressure are more likely than others to have blood pressure that’s particularly salt (or sodium) sensitive. But because there’s no way to tell whether any one individual is sodium sensitive, everyone should lower his sodium intake, says Eva Obarzanek, PhD, a research nutritionist at the National Heart, Lung, and Blood Institute. How far? To 1,500 mg daily, about half the average American intake, she says. (Half a teaspoon of salt contains about 1,200 mg of sodium.) Cutting sodium means more than going easy on the saltshaker, which contributes just 15% of the sodium in the typical American diet. Watch for sodium in processed foods, Obarzanek warns. That’s where most of the sodium in your diet comes from, she says. Season foods with spices, herbs, lemon, and salt-free seasoning blends.
    2. Indulge in dark chocolate
      Dark chocolate varieties contain flavanols that make blood vessels more elastic. In one study, 18% of patients who ate it every day saw blood pressure decrease. Have ½ ounce daily (make sure it contains at least 70% cocoa, like these Cacao Wafers.)
    3. Take a supplement
      In a review of 12 studies, researchers found that coenzyme Q10 reduced blood pressure by up to 17 mmhg over 10 mmhg. The antioxidant, required for energy production, dilates blood vessels. Ask your doctor about taking a 60 to 100 mg supplement up to 3 times a day.
    4. Drink (a little) alcohol
      According to a review of 15 studies, the less you drink, the lower your blood pressure will drop—to a point. A study of women at Boston’s Brigham and Women’s Hospital, for example, found that light drinking (defined as one-quarter to one-half a drink per day for a woman) may actually reduce blood pressure more than no drinks per day. One “drink” is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits. Other studies have also found that moderate drinking—up to one drink a day for a woman, two for a man—can lower risks of heart disease. “High levels of alcohol are clearly detrimental,” says Obarzanek. “But moderate alcohol is protective of the heart. If you are going to drink, drink moderately.”
    1. Switch to decafcoffee
      Scientists have long debated the effects of caffeine on blood pressure. Some studies have shown no effect, but one from Duke University Medical Center found that caffeine consumption of 500 mg—roughly three 8-ounce cups of coffee—increased blood pressure by 4 mmhg, and that effect lasted until bedtime. For reference, 8 ounces of drip coffeecontain 100 to 125 mg; the same amount of tea, 50 mg; an equal quantity of cola, about 40 mg. Caffeine can raise blood pressure by tightening blood vessels and by magnifying the effects of stress, says Jim Lane, PhD, associate research professor at Duke and the lead author of the study. “When you’re under stress, your heart starts pumping a lot more blood, boosting blood pressure,” he says. “And caffeine exaggerates that effect.” If you drink a lot of joe, pour more decaf to protect your ticker.
    2. Take up tea
      Lowering high blood pressure is as easy as one, two, tea: Study participants who sipped 3 cups of a hibiscus tea daily lowered systolic blood pressure by 7 points in 6 weeks on average, say researchers from Tufts University—results on par with many prescription medications. Those who received a placebo drink improved their reading by only 1 point. The phytochemicals in hibiscus are probably responsible for the large reduction in high blood pressure, say the study authors. Many herbal teas contain hibiscus; look for blends that list it near the top of the chart of ingredients—this often indicates a higher concentration per serving. (See when your tea is perfectly steeped using this elegant glass teapot with infuser.
    3. Work (a bit) less
      Putting in more than 41 hours per week at the office raises your risk of hypertension by 15%, according to a University of California, Irvine, study of 24,205 California residents. Overtime makes it hard to exercise and eat healthy, says Haiou Yang, PhD, the lead researcher. It may be difficult to clock out super early in today’s tough economic times, but try to leave at a decent hour—so you can go to the gym or cook a healthy meal—as often as possible. Set an end-of-day message on your computer as a reminder to turn it off and go home. Follow these tips to make your weekened stress free.
    4. Relax with music
      Need to bring down your blood pressure a bit more than medication or lifestyle changes can do alone? The right tunes can help, according to researchers at the University of Florence in Italy. They asked 28 adults who were already taking hypertension pills to listen to soothing classical, Celtic, or Indian music for 30 minutes daily while breathing slowly. After a week, the listeners had lowered their average systolic reading by 3.2 points; a month later, readings were down 4.4 points.
    1. Seek help for snoring
      It’s time to heed your partner’s complaints and get that snoring checked out. Loud, incessant snores are one of the main symptoms of obstructives sleep apnea (OSA). University of Alabama researchers found that many sleep apnea sufferers also had high levels of aldosterone, a hormone that can boost blood pressure. In fact, it’s estimated that half of all people with sleep apnea have high blood pressure. If you have sleep apnea, you may experience many brief yet potentially life-threatening interruptions in your breathing while you sleep. In addition to loud snoring, excessive daytime tiredness and early morning headaches are also good clues. If you have high blood pressure, ask your doctor if OSA could be behind it; treating sleep apnea may lower aldosterone levels and improve BP.
    2. Jump for soy
      A study fromCirculation: Journal of the American Heart Associationfound for the first time that replacing some of the refined carbohydrates in your diet with foods high in soy or milk protein, such as low-fat dairy, can bring down systolic blood pressure if you have hypertension or prehypertension.

     

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    10 Benefit of Tulsi or Holy basil

    1. It cure Fever: Tulsi has very potent germicidal, fungicidal, anti-bacterial and anti-biotic properties that are great for resolving fevers. It has the potential to cure any fever right from those caused due to common infections to those caused due to malaria as well. In ayurveda, it is strongly advised that a person suffering from fever should have a decoction made of tulsi leaves. In case of a fever boil a few leaves of tulsi with powdered cardamom in half a litre of water (The proportion of tulsi to cardamom powder should be in the ratio 1:0.3). Let it reduce to half its total volume. Mix this decoction with sugar and milk. Sip every two to three hours. This remedy is especially good for children.

    2. It beats diabetes: Leaves of holy basil are packed with antioxidants and essential oils that produce eugenol, methyl eugenol and caryophyllene. Collectively these substances help the pancreatic beta cells (cells that store and release insulin) function properly. This in turn helps increase sensitivity to insulin. Lowering one’s blood sugar and treating diabetes effectively. An added advantage is that the antioxidantspresent in the leaves help beat the ill effects of oxidative stress

    3. It protects the heart: Tulsi has a powerful anti-oxidant component called Eugenol. This compound helps protect the heart by keeping one’s blood pressure under control and lowering his/her Cholesterol levels. Chewing a few leaves of tulsion an empty stomach everyday can both prevent and protect any heart ailments.

    4. It beats stress :According to a study conducted by the Central Drug Research Institute, Lucknow, India, tulsi helps to maintain the normal levels of the stress hormone – cortisol in the body. The leaf also has powerful adaptogen properties (also known as anti-stress agents). It helps sooth the nerves, regulates blood circulation and beats free radicals that are produced during an episode of stress. People who have high stress jobs can chew about 12 leaves of tulsitwice a day to beat stress naturally.

    5. It dissolves Kidney stones:The holy basil being a great diuretic and detoxifier is great for the kidneys.Tulsi helps reduce the uric acid levels in the blood, helps cleanse the kidneys, the presence of acetic acid and other components in its essential oils helps in breaking down kidney stones and its painkiller effect helps dull down the pain of kidney stones. To relieve kidney stones one must have the juice of tulsi leaves with honey, every day for six months to help wash out the stone from the kidney. Read more about causes, symptoms, diagnosis and treatment of Kidney stones.

    6. It beats cancer: With strong anti-oxidant and anti-carcinogenic properties tulsi has been found to help stop the progression of Brest cancer and oral cancer (caused due to chewing tobacco). This is because its compounds restrict the flow of blood to the tumour by attacking the blood vessels supplying it. Have the extract of tulsievery day to keep these conditions at bay. Read more about causes, symptoms, diagnosis and treatment of Brest cancer.

    7. It helps to quit smoking: Tulsi is known to have very strong anti- stress compounds and is great to help one quit smoking. It helps by lowering the stress that may be involved in trying to quit smoking, or stress that leads to the urge to smoke. It also has a cooling effect on the throat just like menthol drops and helps control the urge to smoke by allowing the person to chew on something. Ayurveda relies heavily on tulsi leaves as a smoking cessation device. Keep some leaves with you and chew it whenever the urge to smoke arises. Another plus is that the antioxidant property of the leaves will help fight all the damage that arises out of years of smoking.

     8. It keeps your skin and hair healthy and glowing: The holy basil has powerful purifying properties. When eaten raw, it purifies the blood giving the skin a beautiful glow, and prevents the appearance ofacne and blemishes. Its anti-bacterial and anti-fungal properties are very effective in preventing breakouts on acne prone skin. Ayurvedic doctors say that this herb can cure difficult skin conditions like those caused due to ring worms and even leucoderma. Apart from all this, it helps in reducing itchiness of the scalp and helps to reduce hair fall. Mix the powder in coconut oil and apply regularly to the scalp to prevent hair fall. Eatingtuls leaves, drinking the juice, or adding its paste to a face pack can help cure skin and hair conditions.

    9. It heals respiratory conditions: Tulsi has immunomodulatory (helps to modulate the immune system), antitussive (suppresses the cough center, reducing the amount of cough) and expectorant properties (helps expel phlegm from the chest), that make it a great relief forcouhs, cold and other respiratory disorders including chronic and acute bronchitis. Another great property of this leaf is that it has anti-bacterial and anti-fungal properties that help to beat the infection causing the respiratory problem. It also relieves congestion since it contains potent components like camphene, eugenol and cineole in its essential oils. Its anti-allergic and anti-inflammatory properties also help to treat allergic respiratory disorders.

     10. It cures a headache: Tulsi helps to relieve headaches caused due to sinusitis, allergies, cold or even migraines. This is because it has pain relieving and decongestant properties, that help relieve the pain and resolve the root cause of the condition. If you are suffering from a headache, make a bowl of water that has been boiled with crushed tulsi leaves or tulsi extract. Cool the water till it is room temperature or bearably hot. Place a small towel in it, wring out the excess water and place this on your forehead to treat a headache. Alternatively you could dip a towel in plain warm water and add a few drops of tulsi extract to the towel for immediate relief.

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    Tips for Better Sleep

    1. Sleep in complete darkness, or as close to it as possible. Even the tiniest bit of light in the room can disrupt your internal clock and your pineal gland’s production of melatonin and serotonin. Even the tiniest glow from your clock radio could be interfering with your sleep. This will help decrease your risk of cancer.  Close your bedroom door, and get rid of night-lights. Refrain from turning on any light at all during the night, even when getting up to go to the bathroom. Cover up your clock radio. Cover your windows—I recommend using blackout shades or drapes.All life evolved in response to predictable patterns of light and darkness, called circadian rhythms. Modern day electrical lighting has significantly betrayed your inner clock by disrupting your natural rhythms. Little bits of light pass directly through your optic nerve to your hypothalamus, which controls your biological clock. Light signals your brain that it’s time to wake up and starts preparing your body for ACTION.
    2. Keep the temperature in your bedroom no higher than 70 degrees F. Many people keep their homes and particularly their upstairs bedrooms too warm. Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees. Keeping your room cooler or hotter can lead to restless sleep. When you sleep, your body’s internal temperature drops to its lowest level, generally about four hours after you fall asleep. Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body’s natural temperature drop.
    3. Move alarm clocks and other electrical devices away from your bed. If these devices must be used, keep them as far away from your bed as possible, preferably at least 3 feet. Remove the clock from view.It will only add to your worry when you stare at it all night… 2 a.m. …3 a.m. … 4:30 a.m.
    4. Avoid using loud alarm clocks.It is very stressful on your body to be suddenly jolted awake. If you are regularly getting enough sleep, an alarm may even be unnecessary. I gave up my alarm clock years ago and now use a sun alarm clock, an alarm that combines the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc.) with a special built-in light that gradually increases in intensity, simulating sunrise.
    5. Reserve your bed for only sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and drift off to sleep, so avoid doing these activities in bed.
    6. Consider separate bedrooms. Recent studies suggest, for many people, sharing a bed with a partner (or pets) can significantly impair sleep, especially if the partner is a restless sleeper or snores. If bedfellows are consistently interfering with your sleep, you may want to consider a separate bedroom.
    7. Get to bed as early as possible. Your body (particularly your adrenal system) does a majority of its recharging between the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into your liver, which can further disrupt your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.
    8. Don’t change your bedtime. You should go to bed and wake up at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
    9. Establish a bedtime routine.This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the tensions of the day.
    10. Don’t drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom, or at least minimize the frequency.
    11. Go to the bathroom right before bed.This will reduce the chances that you’ll wake up to go in the middle of the night.
    12. Avoid before-bed snacks, particularly grains and sugars. These will raise your blood sugar and delay sleep. Later, when blood sugar drops too low (hypoglycemia), you may wake up and be unable to fall back asleep.
    13. Take a hot bath, shower or sauna before bed. When your body temperature is raised in the late evening, it will fall at bedtime, facilitating slumber. The temperature drop from getting out of the bath signals your body it’s time for bed.
    14. Wear socks to bed. Feet often feel cold before the rest of the body because they have the poorest circulation. A study has shown that wearing socks to bed reduces night waking. As an alternative, you could place a hot water bottle near your feet at night.
    15. Wear an eye mask to block out light.As discussed earlier, it is very important to sleep in as close to complete darkness as possible. That said, it’s not always easy to block out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area (or if your spouse has a different schedule than you do). In these cases, an eye mask can be helpful.
    16. Put your work away at least one hour before bed (preferably two hours or more).This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow’s deadlines.
    17. No TV right before bed. Even better, get the TV out of the bedroom or even completely out of the house. It’s too stimulating to the brain, preventing you from falling asleep quickly. TV disrupts your pineal gland function.
    18. Listen to relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. An excellent relaxation/meditation option to listen to before bed is the Inside Audio CD. Another favorite is the Sleep Harmony CD, which uses a combination of advanced vibrational technology and guided meditation to help you effortlessly fall into deep delta sleep within minutes. The CD works on the principle of “sleep wave entrainment” to assist your brain in gearing down for sleep.
    19. Read something spiritual or uplifting. This may help you relax. Don’t read anything stimulating, such as a mystery or suspense novel, which has the opposite effect. In addition, if you are really enjoying a suspenseful book, you might be tempted to go on reading for hours, instead of going to sleep!
    20. Journaling. If you often lay in bed with your mind racing, it might be helpful to keep a journel and write down your thoughts before bed. Personally, I have been doing this for 15 years, but prefer to do it in the morning when my brain is functioning at its peak and my cortisol levels are high.
    21. Reduce or avoid as many drugs as possible. Many drugs, both prescription and over-the-counter, may adversely affect sleep. In most cases, the condition causing the drugs to be taken in the first place can be addressed by following guidelines elsewhere on my web site.
    22. Avoid caffeine. At least one study has shown that, in some people, caffeine is not metabolized efficiently, leaving you feeling its effects long after consumption. So, an afternoon cup of coffee or tea will keep some people from falling asleep at night. Be aware that some medications contain caffeine (for example, diet pills).
    23. Avoid alcohol. Although alcohol will make you drowsy, the effect is short lived and you will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from entering the deeper stages of sleep, where your body does most of its healing.
    24. Make certain you are exercising regularly. Exercising for at least 30 minutes per day can improve your sleep. However, don’t exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can manage it.
    25. Lose excess weight. Being overweight can increase your risk of sleep apnea, which can seriously impair your sleep. Please refer to my nutrition plan for recommendations.
    26. If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause sleep problems if not properly addressed.

    Know when to contact your doctor

    Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.

     

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    Prevent Acidity at Home

    Beware, sometimes what seems like acidity could actually be a heart attack especially in women.

    1: Bananas

    How do they help?

    • They are a rich source of potassium and help keep the level of acid production in your stomach in check.
    • Certain components in the fruit also help increase the production of mucous in your stomach, which helps protect it from the harmful effects of excessive acid production.
    • Are high in fibre content which helps speed up digestion, preventing the recurrence of acidity. ]

    Tip for relief

    Eat a ripe banana for some relief. You could also eat an overripe banana to beat an especially bad bout of acidity, as they tend to contain more potassium which makes it the perfect antidote.

    2: Tulsi

    How does it help?

    • Tulsi leaves help stimulate your stomach to produce more mucous
    • Has antiulcer properties and reduces the effect of gastric acids,

    Tip for relief

    Chewing on five to six tulsi leaves when you suffer from acidity is a great way to beat the discomfort you feel.

    3: Cold Milk

    How does it help?

    • Milk has a high amount of calcium that helps it prevent acid build up and absorbs the excess acid produced, thereby reducing the symptoms of acidity.
    • The fact that it is cold also provides instant relief from the burning sensation one feels during acid reflux.

    Tip for relief

    It is essential that you have the milk cold and without any additives like sugar. You could even mix it with a spoon of ghee to make the remedy even more effective.

    4: Saunf or aniseed

    How does it help?

    • Has very potent anti-ulcer properties (due to the volatile oils it contains)
    • Aids in digestion and relieves constipation.
    • Helps cool the lining of the stomach, reducing that burning sensation you feel during a bout of acidity.

    Tip for relief

    While simply chewing on a few saunf seeds can help reduce the symptoms of acidity, as a long term remedy, boil a few seeds in water and leave overnight, drink this water during the day when you feel uneasy.

    5: Jeera

    How it helps

    • It has properties that stimulate the production of saliva which helps in better digestion, improves metabolism and relieves gas and other gastric troubles.
    •  According to Ayurvedic doctors jeera has a calming effect on irritated stomach nerves and helps heal ulcers.

    Tip for relief

    You can chew a few seeds of jeera to relieve acidity or boil it in water and drink the solution when it has cooled down.

    6: Clove

    How it helps

    • When bitten into your taste buds react cloves pungent taste and secrete excess saliva, which in turn aids digestion and beats the symptoms of acidity.
    • Has carmitive properties and helps improve peristalisis (the movement of food down the stomach).

    Tip for relief

    In case you’re suffering from acidity, bite a clove once so that the juice is released and then keep it in the mouth. The slowly released juice will immediately lower acid reflux and give you some relief. Cloves can also help relieve a sore throat.

    7: Elaishi  

    How it helps

    • Known to balances all three doshas – kapha, pitta and vataaccording to Ayurvedic texts, elaichi is known to stimulate digestion and relieve stomach spasms.
    • It also soothes the inner lining of the stomach helping it ward off the effects of excess acid produced in the stomach.

    Tip for relief

    To relieve acidity crush two pods of cardamom (with or without the skin), boil the powder in water and drink the cooled juice for instant relief.

    8: Mint leaves or Pudina

    How it helps

    • Pudina helpslower the acid content of the stomach and improves digestion.
    • Has a cooling effect which helps reduce the pain and burning associated with acid reflux.

    Tip for relief

    If you feel an attack coming on chop some mint leaves, add them to a pot of boiling water and drink this water after it cools. You could also try mint to calm indigestion.

    9: Ginger

    How it helps

    • The root is known to improve digestion and aid in better absorption and assimilation of essential nutrients.
    • It also protect your stomach against ulcers by promoting mucus secretion and reducing the effect of the acid on your stomach.

    Tip for relief

    For relief from acidity, chew a small piece of ginger. If you find that too pungent, try boiling it in water and drinking the decoction. Another remedy is to crush ginger, mix it with a small piece of jaggery and keeping sucking on it allowing the juice to slowly reach the stomach.

    10. Amla

    How it helps

    • Amla is a kapha and pitta pacifier apart from having high amounts of vitamin C that helps in healing the injured stomach lining and oesophagus.

    Tip for relief

    Have one teaspoon of amla powder twice a day to help keep acidity at bay.

    So the next time you feel like you might suffer from a bout of acidity, ditch that bottle of antacid, and try some effective home remedies instead, after all they’ve been around for centuries.

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  • Medical Updates
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    Why Tablet Crushing/Breaking can be Dangerous

    “Don’t rush to crush your tablets”

    If you or someone you look after is finding it hard to swallow tablets or capsules (solid medicines), it’s easy to think the answer is to crush a tablet or open a capsule to make swallowing simpler. Mixing the contents of a capsule with food or adding a crushed tablet to a drink might seem easier than bothering your doctor or nurse to change a prescription to an alternative like a Liquid Medicine. But you should never crush a tablet or open a capsule without first checking that it is safe to do so.

    Why you shouldn’t rush to crush

    Crushing tablets or opening capsules which aren’t designed to be taken in this way:

    • May cause serious side effects
    • May prevent the medicine from working properly
    • May slow down recovery from illness

    Many modern medicines are very sophisticated and are developed using techniques which influence how the medicine works. After years of research, there are special modifications to some tablets which can mean the drug is released very slowly, so you only need to take one tablet or capsule a day. Some tablets have coatings designed to protect your stomach from the medicine or to prevent the stomach acid from attacking the tablet.

    These special modifications can be destroyed by crushing and the tablet might have a different effect and may cause side effects if it is crushed. You really can’t tell just by looking at a tablet or capsule if it does have one of these special modifications or coatings.

    Each of the modifications or coatings is there for a different reason and will be damaged by crushing.

    Sugar or film coating – surrounds the tablet to make it taste better. Crushing these types of tablets may make them to taste very unpleasant.

    Enteric coating – tablets with an enteric coating should never be crushed. The coating is designed to hold the tablet together in the stomach and may be there to protect the stomach from the medicine, protect the medicine from the acid in the stomach or to release the medicine after the stomach e.g. in the intestine.

    Modified release – this means the medicine has been modified so it is released slowly and doesn’t need to be taken so often. The amount of medicine in the body increases slowly so that the chance of side effects is reduced. These tablets should never be crushed as this would release all of the medicine very quickly which could be harmful.

    What to do instead of crushing

    • Go and see your doctor or nurse who will be able to prescribe your medicine in a form that’s easier to take. Most tablets and capsules are available as liquid medicines, which can be easier to swallow.
    • Ask your pharmacist’s advice if you are unsure whether the patient information leaflet says your medicine can or can’t be crushed, capsule opened or mixed with food.

    Recent guidelines for healthcare professionals state that they should always ask a patient about swallowing difficulties before prescribing a medicine, so if you haven’t been asked, make sure you tell your doctor, nurse or pharmacist that you’re having a problem. There’s no need to suffer in silence!

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  • Health Tips
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    Medical and Home Remedies for Tonsillitis

    Simply put, tonsillitis is the inflammation of the tonsils which consist of a pair of lymph nodes situated at the back of your throat, one on each side. Working to prevent microbes from entering your body, the tonsils are not impervious to getting infected from time to time. Anyone can get tonsillitis, although it is very common in children.
    Tonsillitis is caused by different kinds of bacteria and viruses. However, the most common culprit behind the problem is the streptococcus bacteria or more commonly known as strep. Some of the common signs and symptoms of tonsillitis are:
    • Sore throat
    • Red tonsils with white or yellow spots
    • Painful or difficulty in swallowing
    • Raspy voice
    • Bad breath
    • Fever
    • Chills
    • Headache
    • Tenderness of the neck and jaw
    It’s important to note that tonsillitis is a contagious disease. If left untreated, it may lead to complications such as middle ear infection, rheumatic fever and obstructive sleep apnea. There are different medical treatments and home remedies available for tonsillitis. Read on to get to know them.

    Medical Treatments
    A physical examination of the throat, a throat culture, and considering the signs and symptoms allow a doctor to determine whether or not you have tonsillitis. In mild cases, such as something brought about by the common cold, the condition requires no medical treatment. However, the following may be warranted if you are having a bout of severe tonsillitis:
    • Administration of antibiotics: If the problem is caused by a bacterial infection, your doctor is likely to prescribe antibiotics. It’s a must for you to complete the course of the treatment in order to prevent the development of a more powerful bacteria strain that may be resistant to low doses of antibiotics. It’s not unlikely for your doctor to schedule a follow-up examination in order to determine if the treatment via antibiotics was effective.
    • Surgical removal of the tonsils: In medical terms, tonsillectomy is the word used to refer to the removal of the tonsils surgically. In the past, it’s a very common procedure. These days, however, doctors prefer to recommend it only for individuals who experience tonsillitis repeatedly. Tonsillectomy is also ideal for those who fail to respond to other medical treatments or are at risk of the complications of tonsillitis.

    Home Remedies
    Just like what’s mentioned earlier, mild cases of tonsillitis do not require medical treatments. There are home remedies that are known to help deal with the various symptoms of the condition as well as keep in check the infection. Opting for these home remedies is also ideal for those who wish to dodge the common side effects of antibiotics, such as diarrhea, vomiting, nausea, abdominal discomfort and rash. Here they are:
    • Lemon juice: Consuming lemon juice helps flood the body with vitamin C, a nutrient that helps boost the immune system. It’s a good idea to opt for freshly-squeezed lemon juice and without any added sugar.
    • Honey: Thanks to its superb antimicrobial properties, honey can put an end to your tonsillitis in no time. All you have to do is dissolve up to 4 tablespoons of pure honey in a glass of water. Take the mix 2 to 3 times per day.
    • Turmeric: Adding a pinch of turmeric in a glass of warm milk allows for the creation of a super effective home remedy for tonsillitis. Turmeric is a spice known to possess impressive antimicrobial and anti-inflammatory properties.
    • Ginger tea: Many people swear by the effectiveness of ginger tea in dealing with tonsillitis. That’s because ginger is capable of suppressing both inflammation as well as microbial proliferation. To make a cup of this anti-tonsillitis beverage, simple crush a small cube of ginger and allow it to steep in a cup of boiling water for a few minutes.
    • Onion juice: Gargling with the juice extracted from chopped up onions is a wonderful way to treat tonsillitis. It doesn’t come as a surprise because onions are known for their amazing antimicrobial properties.

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    Foods that help fight arthritis

    One of the most excruciating pains that torture most of the people in the aging community is arthritis. This condition can wreak havoc even on one’s best day. It attacks without warning and stays forever. It handicaps even the most prepared ones.
    Although there is no diet cure for arthritis, certain foods have been shown to fight inflammation, strengthen bones and boost the immune system. Adding these foods to your balanced diet may help ease the symptoms of your arthritis.

    Green Tea
    Antioxidant chemicals are contained in this mild and a little stringent tea. Polyphenols are known to be of great aid to cancer and heart disease patients. More than that, studies have shown that it also alleviates the effect of rheumatoid arthritis.

    Cheese
    This is one of the most excellent sources of calcium and protein–cheese. It is also a great source of folate and Vitamin B6.

    Lentils
    90 percent of your daily folate needs is supplied by just a cup of lentils. They are also one of the richest sources of protein and possesses huge quantities of soluble fiber along with vitamin B6.

    Soy
    Soy reached the mainstream market because of its known benefits, particularly the cardiovascular system. Isoflavones ensure consumers of strong bone support. Vitamin E and calcium are among he compounds it contains.

    Shrimp
    More than 30 percent of the daily amount Vitamin D than that of fortified milk is provided by more than a cup of shrimp. It has omega-3 fatty acids and other minerals utilized by the body to promote health.

    Sweet Peppers
    These peppers are rich in vitamin C. It can supply 176 percent of the recommended daily needs for Vitamin C. Folate and Vitamin B6 is taken from them, too.

    Bananas
    Vitamins B6 and folate help fight arthritis. Bananas are great source of these. Plus, this fruit is packed with soluble fiber. You can fill yourself up with this without worrying about the implications on your calorie intake.

    Salmon
    If healthy is the kind of fat you are looking for, Salmon is just right for you. It is high in omega-3 fatty acids. It also contains folate and vitamin D.

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