Sleep Hygiene - The Healthy Habits of Good Sleep"

Good “hygiene” is anything that helps you to have a healthy life. The idea behind sleep hygiene is the same as dental hygiene. Dental hygiene helps you stay healthy by keeping your teeth and gums clean and strong. Sleep hygiene helps you stay healthy by keeping your mind and body rested and strong. Following these tips will help you sleep better and feel your best.

Dental hygiene can even be a part of your sleep hygiene. It is easier for you to fall asleep at night if you have bedtime “rituals.” These are things that you do every night just before going to bed. Brushing and flossing your teeth is a good example of this kind of ritual. Both your dentist and your doctor will approve if you do this every night.

Here are some tips for how you can improve your sleep hygiene:

1. Don’t go to bed unless you are sleepy.
   If you are not sleepy at bedtime, then do something else. Read a book, listen to soft music or browse through a magazine. Find something relaxing, but not stimulating, to take your mind off of worries about sleep. This will relax your body and distract your mind.



2. If you are not asleep after 20 minutes, then get out of the bed.
   Find something else to do that will make you feel relaxed. If you can, do this in another room. Your bedroom should be where you go to sleep. It is not a place to go when you are bored. Once you feel sleepy again, go back to bed.



3. Begin rituals that help you relax each night before bed.
   This can include such things as a warm bath, light snack or a few minutes of reading.



4. Get up at the same time every morning.
   Do this even on weekends and holidays.



5. Get a full night’s sleep on a regular basis.
   Get enough sleep so that you feel well-rested nearly every day.



6. Avoid taking naps if you can.
   If you must take a nap, try to keep it short (less than one hour). Never take a nap after 3 p.m.



7. Keep a regular schedule.
   Regular times for meals, medications, chores, and other activities help keep the inner body clock running smoothly.



8. Don’t read, write, eat, watch TV, talk on the phone, or play cards in bed.
   
   
9. Do not have any caffeine after lunch.
   
   
10. Do not have a beer, a glass of wine, or any other alcohol within six hours of your bedtime.
    
    
11. Do not have a cigarette or any other source of nicotine before bedtime.
    
    
12. Do not go to bed hungry, but don’t eat a big meal near bedtime either.
    
    
13. Avoid any tough exercise within six hours of your bedtime.
    You should exercise on a regular basis, but do it earlier in the day. (Talk to your doctor before you begin an exercise program.)



14. Avoid sleeping pills, or use them cautiously.
    Most doctors do not prescribe sleeping pills for periods of more than three weeks. Do not drink alcohol while taking sleeping pills.



15. Try to get rid of or deal with things that make you worry.
    If you are unable to do this, then find a time during the day to get all of your worries out of your system. Your bed is a place to rest, not a place to worry.



16. Make your bedroom quiet, dark, and a little bit cool.
    An easy way to remember this: it should remind you of a cave. While this may not sound romantic, it seems to work for bats. Bats are champion sleepers. They get about 16 hours of sleep each day. Maybe it’s because they sleep in dark, cool caves.

The Signs and Causes of Sleep Deprivation

Sleep deprivation and sleep disorders are becoming a standard way of 21st century life, with approximately 25% of US citizens taking sleeping pills or other sleep-inducing medication to help them nod off each night. We all know that even two hours less sleep a night makes a huge difference to the way we feel in the short term, but what about long term too?

Babies and teenagers need the longest night's sleep of all humans and the elderly need the least. There's a simple answer to why this is and it's directly linked to what sleep actually does for us. When we are unconscious our brain repairs itself and the nervous system too. Because babies and teenagers are going through a period of intense growth (especially babies whose nervous systems are still developing) they need to sleep a great deal and they even have different sleep patterns to adults.

Sadly for adults it's a baby's different sleeping patterns and different feeding routine that causes sleep deprivation, especially with infants under 6 months. Then again with teenagers, their reluctance to come home at the specified time means parents are awake and worrying until the unsightly hours of the morning. While this doesn't have such a devastating effect as it might on a young infant, sleep deprivation can cause depression and mood disorders in the short term and increased susceptibility to serious health conditions in the long term. /even our immune systems don't get a chance to recharge so we may find ourselves catching colds and stomach bugs more often.

This area of science and cognitive psychology is certainly not one that's been neglected. Studies have linked low levels of sleep with high risk of coronary heart disease, diabetes and high blood pressure. Then again, our stress levels have been rising on the whole and this affects CHD, diabetes and high blood pressure too. Is there a link? Most probably! While parents and primary caregivers might suffer from sleep deprivation they may benefit from a calmer and less demanding lifestyle, compared to business managers who are constantly struggling against deadlines and keeping disgruntled employees happy. Couple going home and lying in bed awake worrying about a meeting in the morning with a poor diet of fast food and takeaways to save time and you have a recipe for disaster in later life.

It makes sense to conclude that while sleep deprivation is less than ideal, it has also been proven to not hurt a great deal. A study of over one million US citizens showed that those who got 6 or 7 hours sleep a night rather than 8 actually had a longer life span. So if we're losing a couple of hours sleep every night we should try and make sure it's for the right reasons. Of course, the ironic thing is that lying in bed worrying about not getting enough sleep is still the worst thing to do. Our advice is to get up, read a book and snack on a healthy banana until you drop off naturally.

Exercises to Stop Snoring

Most people snore when they are in deep sleep. Snoring is believed to be basically as part of sleep so it is just an accepted as it is. However, medical studies have shown some concern that snoring, especially snoring too heavily during sleep may be harmful to a person’s health. In lieu of this condition, snoring exercises have been recommended to prevent or at least lessen snoring during sleep.

Snoring happens due to some obstruction in the air passage while asleep. The heavy breathing during sleep causes the soft palate in the mouth to make the snoring sound. In addition to this, the tongue adds more to the snoring sound when it naturally rolls back a little towards the air passage. The other obstructions may be due to a stuffy nose, tensed throat and the incorrect position of the jaw while asleep.

There are practical exercises recommended to stop snoring or at least lessen it.

• Pretend that you are chewing a gum. The chewing exercises your mouth, tongue and jaws. Do this for about a minute and as daily as you can.

• Try to protrude the lower jaw over the upper jaw with your teeth showing while in this protruding position. Make a count of ten and try to do this exercise 5-10 times a day.

• Open the mouth as wide as you can for a few seconds then close making sure the lips are tightly closed together.

• Bring your lips together as if blowing a kiss and hold this position for about 5 seconds then relax. Repeat at least 5 times on a daily basis.

• Make an exaggerated smile with your mouth and hold this position for about 5 seconds then relax.

• Pretend that you are sipping some juice as this is also a good exercise for the jaw.

• Do this in front of the mirror to properly do it. Put your tongue out and stretch as far as you can, make sure that it stays straight. Then move the tongue left and right touching the corners of the lips.

• With your hand on the jaw, open the mouth wide and put enough pressure on the lower jaw that you can handle. Hold for a count of 5 then relax. Try this exercise as many times as you can.

Doctors have recommended some more mouth and tongue exercises that would be helpful to prevent snoring.

• The tongue is exercised by saying this phrase at least 10-20 times before going to sleep. "The lips, the teeth, the tip of the tongue" saying it over and over like a tongue twister.

• Say the surprise expressions of "ah-oh" or "ahh" with some exaggeration of being surprised.

Coupled with the above snoring exercises is the practice of eating healthy and observing a healthy life style. Snoring is also heavily attributed to being overweight, too much drinking of alcohol, smoking and stress-related activities.

Also, for further information to prevent snoring, it would be better if you sleep on your stomach or make it a habit to sleep sideways. Propping up your neck with 2 or 3 pillows would help stop snoring.

How to Cure Snoring and Snorting

Snoring and snorting are often the common problems which anyone can have while asleep. These are usually caused by blockage in the air passage in the throat. This condition poses a problem to the health of a person if left untreated. Most medical practitioners have come up with different methods to prevent and cure these sleep problems.

• One of the highly recommended ways is to lose weight by having a well balanced diet combined with regular exercise. Avoiding smoking and too much alcohol is also advised.

• Making a habit of eating a light dinner would help prevent snoring as well. There are also stop snoring exercises and herbal diets which are effective to prevent and cure snoring.

• There are products to prevent snoring and these are considered as temporary cures until the snoring is fully stopped. Doctors may recommend the use of nasal sprays or nasal strips and other nasal breathing products to prevent snoring. These products help the person breath through the nose and not through the mouth. Thus, making snorting sounds from heavy snoring would be prevented.

• There are also mouth pieces that prevent the tongue from blocking the air passage in the mouth and throat. These are usually recommended by dentists who would do some medical check-up on the person.

• Then, there are the prescribed medicines which would help prevent snoring. These prescribed medicines are Nasonex and Loratadine 10 mg which are both good to open up nasal air passages to stop snoring and snorting while asleep.

• The sleeping habits of the person should also be changed for the better if these habits are causes of the snoring and snorting problems. A supportive pillow can be used to properly position the neck for a good sleeping position. It would also be better if the person makes it a habit to sleep sideways as well as sleeping on the stomach to prevent snoring.

• Some doctors recommend doing some steaming before sleeping. Steaming helps clear the nasal and throat passages so the breathing pattern is just right enough to prevent snoring.

• The use of a humidifier especially during the hot season is recommended to have enough moisture in the bedroom. The moisture would eventually make a relaxing way to sleep and prevent snoring as well.

People with more severe cases of snoring and snorting may as well have a full medical check-up with the doctor. A severe case is usually known as sleep apnea which can be a danger to one’s health. This condition is often described as snoring heavily with some gasping for breath in between or normal breathing stops for a few seconds, but then breathing goes normal again due to the person suddenly awaking due to snorting sounds made or sudden movements in the sleeping position.

The last resort to eventually cure snoring and snorting is thru some medical procedures where excess tissue in the throat would have to be taken out. This can be done through medical surgery or laser surgery.

Can Food Really Cause You to Lose Sleep?

There may be some show of concern about some foods that affect sleep. Good food – a well balanced diet and sleep are both needed to maintain a healthy life style. If a person is not getting the proper sleep that the body needs, it is natural to find out the reasons why such problem exists. If a health problem such as illness is ruled out, then the focus has to be on the food that the person eats.

It has been often said that moderation is the key to a healthy body. It has been proven that coffee or foods which contain caffeine should be avoided as much as possible. Too much of it is bad to your health. The same foods such as chocolate, tea, sodas or some medications that contain caffeine or some addictive additives contribute to loss of sleep.

Maybe it would be wise to remember some other foods that can affect sleep. One is eating meat – beef or pork which takes harder to digest especially if these are eaten a few hours before sleeping. Foods highly rich in fats, starches, oil and sweets like pizza, pasta, corn, bread, hamburger and fries should be avoided or at least eaten in moderation, because these can affect the digestive process. Foods heavy in sugar like pies, cookies and cakes also have negative effects to the digestive system of the body. If the digestive process does not function properly it would lead to constipation, gas, bloating or indigestion. Then because of this condition, the person would eventually experience loss of sleep.

We normally have to watch out what we eat, because the food that we take in can affect the liver and the colon which are two important internal organs of the body. These internal parts of the body if not functioning properly would cause sleep loss.

The practice of improper diet makes the person overweight; thus the person who is overweight has problems of sleep loss because of health conditions brought about by the excess weight.

It would be wise not to go to bed hungry. Just eat a light meal and be sure that the time of eating is not too near to the sleeping hours you have in mind. Remember to avoid big and heavy meals during night time. It takes time for foods to digest, so be always conscious of the eating time and the amounts of food that you eat.

There are certain foods that lead to loss of sleep. All we need to do is to remember most of them so we don’t have to encounter problems in our sleeping habits. Just always think of a well-balanced diet of fresh fruits and vegetables, fish and some white meat like chicken, and you’ll be fine. Drink more water instead of coffee, tea or sodas. Choosing healthy foods can be good as it contributes to good sleep.

Routine as a Natural Sleep Aid

There are hundreds, probably even thousands of different natural sleep aids available, marketed as being safe and genuine. The problem with these is that they are unregulated by the FDA (US Food and Drug Administration) and we can never be sure whether they will do us more harm than good. Luckily, we can implement routine into our lives as a way of inducing sleep, without ever needing to swallow or smell any particular herbal substances.

One natural sleep aid to consider should be improving sleep hygiene. This doesn't mean washing your bedsheets once and months and wearing clean pajamas (although this might help a little), but rather that you regulate the time that you go to bed, make sure you don't have a television on in the bedroom, a laptop running or pets coming in and out to disturb you. Sleep hygiene incorporates things like never working in your bedroom as you'll be in a working state of mind as you try and sleep. Also, try to have a constant supply of fresh air and remove any allergens. Quite simply your bedroom should be associated with sleep, comfort and sex if you are active, but never work or anything stressful as this will keep you awake. Routine is a vital part of sleep hygiene too, as small cues that it's 'time for bed' trick your brain into producing melatonin; the hormone that induces sleep. One of the best things to do here is have a warm bath, followed by a mug of warm milk or hot chocolate whilst reading a book. Baths cause our core temperature to rise, but then drop dramatically about an hour after getting out, to the temperature that makes us feel sleepy. Warm milky drinks then also make us feel calm and tired, whilst reading a book takes our mind off daily stresses. It makes sense in this way that you should avoid activities you normally do as part of your morning routine, such as having a shower, walking the dog or drinking coffee.

While exercise is generally frowned upon right before bed as it wakes you up, sex is a far better option that will keep you fit and help you get a good night's sleep. Clinical studies have proven that when both men and women orgasm, their brains produce endorphins (hormones) which make you both happy and sleepy. The effects of these hormones may be very temporary, but they're often strong enough to induce sleep quite quickly so that the 'waiting to fall asleep' period is considerably shorter.

If you are living without routine then it makes sense that your body never knows when it should be sleeping. Humans are built to sleep best when it is dark and be most active when it's light, with one short period of sleepiness during the day (the circadian dip, at around 2 pm, lasting around 40 minutes). For this reason it's a good idea to follow this pattern, but if you have problems sleeping at night try not to nap during the day. If you still experience insomnia then you should visit your doctor for further advice.

Is the Common Cold Easy to Catch?

Here we look at some frequently asked questions, such as "Is the common cold easy to catch?" and "What is the best common cold diet?" The news today said that the cold and flu season has arrived. Teachers are already beginning to see absences due to colds. It is estimated that 22 million school days are lost every year to the common cold.

Is the common cold easy to catch?

The short answer is "yes". Hundreds of different viruses can cause common cold symptoms. One of them, the rhinovirus, can remain active on skin and other surfaces for as long as three hours. The virus is present in the nasal secretions of infected people, so when that person sneezes, coughs or wipes their nose, the viruses enter the air, land on surfaces and get picked up by other people. Hand washing removes the viruses and if you wash your hands before you touch your face, mouth or eyes, then you are less likely to become infected with them. You can still inhale them, if you are around a sick person, who does not cover their mouth when sneezing or coughing, but in most cases, we probably get them on our hands and then transfer them to our noses.

What is the best common cold diet?

Foods that make you feel better, like warm soups and herbal teas. You should increase fluid intake during a cold. Fruit juices may be helpful, because levels of vitamin C in the bloodstream decrease significantly during an infection. The immune system needs adequate amounts of vitamin C to fight infection. Good nutrition is always important, but people who do not get there recommended daily allowance of vitamins, minerals and trace elements typically do not recover as quickly from minor infections like the common cold and may develop complications like sinus and ear infections. There is no medical evidence that the old saying that you should "feed a cold" is true, so it is not necessary to force the kids to eat, if they don't feel like it. Do encourage them to drink whatever fluids they can, tempt them with warm cocoa or chicken soup.

Is there a common cold diet for prevention?

Good nutrition obviously plays a role in overall good health. The best common cold diet is the same diet that you would follow year round. The American Cancer Society and the American Heart Association recommends a diet that is rich in fruits and vegetables, low in fats, oils and sugars. Treat meat like a side dish and choose beans and other vegetables that are high in protein, low in fat. Eat oatmeal and other whole grains. Read the ingredients in processed foods to be sure what you are eating. Take a daily multi-vitamin as insurance, not instead of eating a healthy diet.

Is the common cold easy to catch because of the weather?

There is no evidence that cold weather causes more colds. People who live in cold climates do not have more colds than those who do not.

Is the common cold easy to catch if you have other medical conditions?

Asthmatics are particularly susceptible to colds and scientists are investigating the reason for this. Recently it was learned that those people who suffer from asthma produce less anti-viral proteins than normal. These anti-viral proteins are produced by the immune system, thus natural products that increase or improve immune system responses may help.

Common Cold Tips That Will Surprise You

Exasperated with the same old powders, pills, and herbs? This winter, see if recent scientific research can help you ward off the sniffles. Or—if you haven’t been able to avoid the cold bug—see if it can help you get over the misery a little bit faster.

Move Over C—Try Vitamin E

Everybody’s heard of how Vitamin C fights the common cold. However, researchers are still arguing about exactly how helpful this vitamin is. Well, now, there’s something different you can try. Especially if you’re over 65.

This year, researchers discovered that seniors taking 200 International Units (IU) of Vitamin E daily suffered 20% less upper respiratory infections, like colds. If you’re over 65, this could make the winter a whole lot more comfortable.

And, remember, foods rich in Vitamin E include leafy green vegetables, certain cereal grains, almonds, sunflower seeds, and some vegetable oils.

Cigarettes? No! Booze? Maybe...

According to researchers, smoking cessation will help you avoid the cold bug.

However, believe it or not, non-smoking drinkers of alcoholic drink enjoy some protection from the common cold! Just, please, remember to avoid getting sick with a hang-over.

Sweet Music and Social Butterflies

Finally, scientific research suggests you keep that iPod handy during the Holiday Season. Just, please, try to prioritize Muzak-type tunes or soothing jazz. Muzak was found to increase antibody levels, which is just the thing to fight and defeat germs.

In addition, despite exposure to more germs, socially active people suffer less colds. Why? Speculation has it that socially active people are happier. And happy bodies have stronger immune systems, better able to knock-out the common cold.

So, depending on your age, Vitamin E may be just the thing to help you avoid a cold. Quit smoking, but don’t necessarily say no to that flute of champagne. And, finally, enjoy soothing music and good company.

Not a shabby recipe for a healthy winter.

Cheers!

Echinacea and the Natural Treatment of the Common Cold

The herb Echinacea has been popular for a number of years now as a possible way to reduce the symptoms and shorten the duration of the common cold.

There have been many studies of Echinacea and its effects on colds, and while the scientific evidence so far is mostly inconclusive, there is strong anecdotal evidence to suggest that Echinacea can at least shorten the length of a cold and relieve some of the most troublesome symptoms.

Many natural health practitioners recommend that those taking supplements of Echinacea take a dose of up to three grams per day. In addition, many herbalists often recommend taking a daily dose of three or more grams every day at the first sign of a cold. Echinacea is best taken in divided doses, spaced at between two and three hours apart. After the first one or two days, the dose can be reduced and continued at the lower dose for the next week.

Echinacea is known to be a medicinal herb, and it has been used in traditional medicine for many years. It has been suggested that Echinacea may boost the immune system, and that is why it may be effective in cases of colds, flu and upper respiratory infections. When taken externally, Echinacea can sometimes encourage the healing of burns and wounds.

Echinacea is available in capsules, pills and teas, as well as an ingredient in poultices and ointments. Echinacea tablets and capsules should be taken orally with a glass of water. Echinacea can be taken with or without food, but those with sensitive stomachs often prefer taking Echinacea as an infusion or tea. In addition, external preparations of Echinacea are available, in ointments, lotions, tinctures and poultices. These external applications can speed healing of wounds and burns.

It is best to take Echinacea at the first sign of a cold, and to not take it on an ongoing basis. It is best to limit the length of Echinacea therapy to no more than eight weeks.

Side effects from taking Echinacea are rare, but if side effects are seen the Echinacea treatment should immediately be discontinued. Side effects that have been reported have included a short term fever, nausea, vomiting, tingling of the tongue and sort throat.

When taking Echinacea, or any other herbal product, it is important to read and follow all label directions carefully. It is also important to notify your doctor of all medications, including over the counter medications and herbal supplements, that you are taking. Having a complete medical history, and a list of all medications and supplements, will allow your doctor to best tailor a treatment plan for you.

Natural Remedies for Cold and Flu

There are not any treatments for the cold or flu to prevent the illnesses although there are shots to help prevent certain strains of the flu, it does not cover every strain of the flu. There are methods available to reduce the illnesses and shorten the symptoms including possible relief. The best method is to use precaution with the life styles and personal contact with each illness.

In regards to the cold, it is crucial to clear the mucus out of the congested areas such as blowing the nose to clear the passages. It is important to blow the nose properly to avoid ear infections from the cold being transferred into the ears. To blow the nose properly, close one side of the nose at a time when blowing. This will remove the possibilities of the cold to be relocated to the ear canals.

When the onset of either the flu or cold begins, make sure to get a lot of rest and drink plenty of fluids to flush the body of the viruses and infections. Resting allows the body to fight the infections faster reducing the recovery period. Taking time to allow the body to fight the viruses and infections naturally is the best bet to combat any illness.

For the cold and sore throat, gargle with warm salt water or another moisturizing liquid to bring temporary relief from the sore scratchy throat. Drinking tea helps to tighten the membranes in the throat reducing soreness as well. Adding honey to the warm water solution when gargling adds a coating to the throat that is also very helpful. Mixing raspberry leaves or lemon juice in hot water makes a soothing tea. Adding honey to the tea helps to remove mucus that might be stuck in the throat. Drinking hot liquids soothe the inflamed membranes on the nose and throat to help with the sore scratchy throat especially when having trouble swallowing.

Taking a hot shower with steam helps to clear the clogged passages. It also helps to remove mucus build up in the body. Add menthol, eucalyptus, or camphor to increase clearing of the passages. Vicks vapor rub is another great product to use since it provides continued vapors to the clogged areas of the chest and nose.

The treatments for the flu include hot soup providing natural nutrients to help boost the immune system. Taking vitamin C, echoancia and other vitamins helps to promote a healthier immune system to fight the illnesses. There are over the counter medication as well that help reduce the flu symptoms.

The main treatment of the flu and a cold is drink liquids, take vitamins, and get plenty of rest to allow the body fight off the viruses.

Difference Between a Cold and the Flu

There is a difference between a cold and the flu. Both affect the health and mindset of individuals yet colds have milder symptoms than the flu. They both start with cold weather when the temperatures change drastically.

The flu is contagious and spreads easier than the flu. Whereas the cold is not contagious. The flu creates the achiness with fever and chills in some cases. It affects the entire body versus the cold being concentrated in the head or nose. Colds start out generally as an irritation in the nose or with a sore throat. Congestion appears within a few days as the virus spreads in the body. The flu starts without any warnings proceeding to a fever resulting the body aches and feelings of exhaustion.

The cold leaves the individual with a sore throat and runny nose that appears after a few days as the virus progresses. The fever associated with the cold is lower than with the flu that may go as high as 101 degrees. The flu causes sore or stiff muscles. The cold symptoms are concentrated in the throat and nose versus the flu having all over body aches.

The flu suffers have their stomachs affected resulting in nausea, vomiting, and diarrhea and are generally harsher in younger children. The cold does not have these symptoms.

The energy levels of the flu suffer is lower and effects their daily performances, leaving the individuals feeling exhausted. The cold lowers the energy levels yet not as drastic as the flu. People with colds are tired due to their bodies fighting the cold virus yet they generally can still function in most areas of their life.

Colds can last for several weeks being more of an irritant to the individuals compared to the flu suffers that are usually sick for a few days and cannot function if the flu is severe. The flu takes longer to recover from taking up to two weeks to fully recover from the virus within the body.

The cold suffers will gradually recover from their colds as the symptoms lessen into a cough and reduced runny noses and sore throat. Most individuals experience a gradual relief with lessens symptoms as time passes.

The flu suffers can have an extreme case of the flu one day yet the next day not have any symptoms other than a small amount of fatigue. They still take about a week to fully recover yet do not have the symptoms of nausea and vomiting. They will sometimes feel weak for several days after the flu reached its full capacity.

The cold in comparison to the flu is less strenuous on the body even though the symptoms last longer. The flu is harder since the symptoms ravage the body causing the body to take longer to recover.

Warning Signs of Cancer

Cancer is a deadly disease characterized by uncontrolled cell proliferation that may restrict or spread to other surrounding tissues and organs. It accounts to about 13% of human deaths every year. Following is a discussion on causes, symptoms, diagnosis, treatments that are available for cancer and precautions to be taken to prevent the onset of the disease.

Causes:

Uncontrolled cell proliferation, the characteristic feature of cancer is due to change in the genetic material of the cell. Cancer cells gains protection against the normal cell death process and exhibits the power of extensive growth and division. Another abnormal feature is failure to exhibit normal cell activity like controlled division and participating in immune reactions, resulting in extensive cell growth of the affected region. Benign tumors that exhibit extensive cell growth seen in cancers are not cancers. They are confined to a particular region like the smooth muscle of uterus termed as the fibroid. Hereditary also plays role in cause of cancer.

Warning signs of cancer/symptoms:

Cancer is characterized by symptoms like swelling of the region, bleeding, pain that is not relieved even with the most powerful pain killers and poor functionality of the affected organ. Other symptoms include loss of appetite, fatigue and anemia.

Diagnosis:

Cancers can be identified by primary screening which can be done either by self examination as in case of breast cancer or by simple screening tests like that of the pap smear test used for cervical cancer. Perfect diagnosis is done under the guidance of a physician by various tests like the blood test, endoscopy, x-rays and CT scans. A thorough examination of the tissue under consideration is done to identify the abnormalities seen in highly proliferating cancer cells. Source for these examinations can be obtained from biopsy test. Other tests that are performed include cytogenetic and immunohistochemistry that help to know the cell behavior.

Treatment:

A wide range of treatments are available depending on the stage of cancer, affected organ and the patient health status. They include surgery, chemotherapy, radiation therapy, immunotherapy and use of monoclonal antibody therapy.

Surgical method of cancer treatment is viable for small cancers where the disease has not spread to other body parts. This involves the complete removal of the organ or just the tumor. In the later case it is ensured that the surgical specimen has certain amount of healthy tissue to avoid recurrence of the tumor.

Radiation therapy aims at damaging the cancerous cells by radiations. This causes damage to healthy tissues too, but they can recover from the damage in the time lapse between the radiation dosages.

Chemotherapy: This involves treatment with drugs

Immunotherapy aims at treating cancer by the use of monoclonal antibodies that specifically bind to the cancer cells and ultimately kill the cancer cells.

Precautions:

Individuals with a family history of cancer are at high risk for cancer. Incidence of the disease in such cases can be reduced by following healthy life style. They should stay away from smoking, alcohol and other drugs that aggravate cancer causing factors. It is essential to consume diet that suppresses the cancer promoting factors, for example antioxidant rich foods suppress the count of free radicals, the culprits for cancer. Studies have shown that obesity too causes cancer. Hence, it is essential to take care of the diet. Persons who suffer from constipation for a very long period are at high risk for rectal cancer.

Bladder Cancer — Bladder Cancer Symptoms

Bladder cancer, as the term implies is the cancer attacking the bladder, an organ that stores urine generated by kidneys. It generally starts with the cells lining the inside part of the bladder as a result of prolonged irritation and inflammation. This could be either superficial, restricting itself to the cells lining the bladder walls or invasive type which protrudes deep in to the muscular tissue affecting the surrounding tissues like the vagina and uterus in women and prostate gland in men. Risk factors that increase the incidence of the disease in some people are not clearly known. But it is reported that people above the age of 40, alcoholics, workers who work in the midst of carcinogens, cancer causing agents and those with a family history of the disease are among the high risk group.

Symptoms:

It is hard to distinguish bladder cancer symptoms from that of the symptoms seen in case of bladder infections, benign tumors or bladder stones. Hence, it is essential to check with the doctor if anything smells foul. Symptoms that need attention are blood in the urine, pain while urinating and urge to urinate without any results.

Diagnosis:

Initial diagnosis involves physical examination followed by some lab test. Physical examination includes a rectal or vaginal examination. Lab tests involve examining urine for the presence of blood, cancer cells and infectious agents. If anything seems suspicious then the doctor orders for biopsy where a tissue sample is removed for examination. Presence of cancer cells in the tissue sample confirms bladder cancer. Tissue sample is collected with the help of cytoscope, a thin lighted tube inserted through urethra. In some cases the entire cancerous tissue is removed with the help of cytoscope completing both diagnosis as well as treatment.

Stages:

Stage of the cancer is determined basing on the extent of the affected area.

Stage 0: It is the starting stage where the superficial layers are infected.

Stage 1: Cancer cells have spread deep into the inner layers of the bladder.

Stage 2: Inner muscles of the bladder are also involved.

Stage 3: The disease spreads to the surrounding tissues like that of the vagina in females and prostrate in men.

Stage 4: This is the stage where you are in deep trouble with cancer cells attacking the abdominal wall. Cancer cells spread to other lymph nodes in the body and may even spread to distant organs like that of the lungs.

Treatment:

Before your doctor begins treatment it is essential to have a second opinion regarding the disease diagnosis and conformation about the stage of the disease. The method of treatment varies basing on the severity of the disease and the patient health status.

Surgical Procedure: If the cancer is in stage 0 with just the superficial layers being infected then the surgeon removes them by inserting a cytoscope in to the bladder through urethra. If a large part of the bladder is involved urinary bladder may be removed and an alternative arrangement for urine collection is made.

Radiation Therapy: This aims at killing the cancer cells. This is done as a replacement to surgery or as a post surgery measure to kill any viable cancerous cells. It is done either by implanting a small instrument into the bladder or by external application of radiations at specific dosage. External application of radiations protects normal cells.

Chemotherapy: This is used either as a standalone treatment to kill the cancer cells using drugs or as a supportive treatment after surgery or radiation therapy.

Cancer patients should consume a well balanced diet at the time of treatment to keep up with the treatment and have enough energy to meet the body needs.

Colon Cancer Warning Signs

What Is Colon Cancer?

Large intestine and rectum constitute colon. Primary function of colon is the removal of water from undigested material and convert it in to waste material that passes through rectum and finally out of the body through the anus. Cancer affecting colon is termed as colon cancer. Risk factors that increase the incidence of disease are age above 50 years, smoking, diseases that cause increased inflammation of colon, colorectal polyps, history of colorectal cancer family and genetic alterations. Diet poor in fiber results in formation of waste material that is hard to pass through rectum. Hence, a diet that is poor in fiber, calcium and folate for very long period results in colorectal cancer.

Colon Cancer Warning Signs/Symptoms

Any disease that affects the normal functionality of colon shows a primary symptom of diarrhea due to poor absorption of water or constipation due to increased water absorption. Other symptoms include blood in stools, weight loss, fatigue, nausea and vomiting and discomfort due to frequent bloating. They may even have a feeling of incomplete bowl emptying.

Stages:

Stage 0: Cancer is restricted to the innermost lining of colon.

Stage 1: Tumor proceeds towards the inner wall.

Stage 2: Cancer cells are found throughout the wall and even extend outwards towards the surrounding tissue. Lymph nodes are not affected at this stage.

Stage 3: Lymph nodes near to the affected region are invaded by cancer cells.

Stage 4: Cancer cells make their identification throughout the body i.e. they spread to other organs like kidneys and lungs.

Diagnosis:

Initial test that is performed is the blood test to assess the concentration of carcinoembryonic antigen. High levels of antigen are seen in colorectal cancer patients.

Next step that your doctor does is to check the entire region of colon with a small instrument termed as colonoscope and the test is termed as colonoscopy.

Endorectal ultrasound is another diagnostic tool where pictures of colon are taken by inserting an ultrasound probe in to the rectum.

Chest x-rays and CT-scan are carried out to identify other affected regions if the colorectal cancer has advanced to stage 4.

Treatment:

To have effective results it is essential for the patient to have full knowledge of the treatment method, precautions to be taken and should co-operate well with doctor. Treatment method employed depends on the stage of the disease. Local therapy aims at treating the affected region while systemic treatment shows effect on entire body. A combination of methods will be used in advanced stages to have effective results.

Surgery: This involves removal of the tumor either through colonoscopy usually used to diagnose the disease. In advanced stages a part of colon is removed followed by connecting the healthy parts. If the normal path cannot be formed a new path for waste elimination will be arranged by your doctor.

Chemotherapy and biological therapy are systemic approaches to treat cancer. They involve the use of drugs and antibodies that bind to the cancer cells. These methods are either used as standalone measures or as supportive measures in patients who have undergone surgery.

Cancer Affirmations: Can You Really Think Yourself Better?

Health professionals and psychologists alike are more and more beginning to understand the powerful link between the mind and body, and how our thoughts can directly effect our health. This has given rise to a whole new model of patient-doctor interactions and even the development of a new school of ‘health psychology’. But can our thoughts really our bodies to the point where we can use them to aid in recovery from illnesses like cancer, and is it moral or responsible to suggest that practices such as ‘cancer affirmations’ can be so powerful? Or are their effects decidedly more subtle though still valid?

Cancer affirmations consist of positive and direct statements regarding the state of the condition and the patient’s ability to cope. For example they may sound like: ‘I am in control of my cancer, it is not in control of me’, ‘Cancer is a reversible disease and I am going to drive it out of my system’, ‘I am a strong individual and able to cope’ or ‘I control my body and I command it to target and eliminate cancerous cells’. The patient would then repeat these affirmations regularly and ‘drive’ them into their own psyche. This would then cause them to begin thinking positively and determinedly about their cancer naturally and over time they would begin to strongly believe the statements. The thought then is that this can then ‘instruct’ the body to heal itself, help the individual to cope psychologically and result in positive changes to the individual’s hormones and immune system.

First it’s important to understand how such a link between the mind and body might operate, and there are many legitimate ways in which our thoughts can alter our health. The concept of being able to ‘instruct’ the body to heal is one that has no scientific founding however. It is true that our mind does control our body, but whether this could be applied to its ability to cope with cancer is unknown. While it is certainly possible, such an effect has not been proven and patients should not expect cancer affirmations to ‘magically’ force cancer out of their systems.

On the other hand, the idea that these affirmations might make positive changes to our body’s ability to cope by increasing mood and outlook is far more feasible. Firstly our moods effect the cocktail of hormones in our system which play a crucial role in our mental and physical health. For example, if you experience a lot of stress (which is rather likely if you suffer from cancer) then you will release hormones such as adrenaline that put a strain on the body’s immune system and so obviously it is not conducive to recovery. Similarly this condition will leave you with a raised heartbeat and breathing rate which can worsen circulatory system diseases such as heart disease, angina, high blood pressure, stroke or heart attack. Feeling positive emotions on the other hand (by using cancer affirmations for example) can cause the release of endorphins which not only help counter the effects of stress, but also act as pain killers and boost the immune systems. In other words if you’re ‘down’ then all of your bodily functions are going to be sluggish and suppressed butt if you’re ‘up’ your immune system will be too. Through these mechanisms it is feasible that a patient might improve their ability to cope through positive affirmations.

Cancer however is not an illness caused by a virus and so the role of the immune system is minimal. Cancer is in fact cause by a mutation in your cells that prevents them from doing their job properly due to damage DNA. This can occur when the cell walls are worn down by free radicals etc which eventually break through and begin to batter the genetic code. As the cells then reproduce and spread through the body this faulty code is ‘copied’ around the body leaving fewer and fewer operational cells until the body can no longer cope. However the immune system can still help the body to deal with such an occurrence, for example ‘interferons’ (a naturally occurring cutokine and part of the immune system) can help the body to identify cancer as an undesirable mutation and then target the damaged and rapidly spreading cells. Positive affirmations then can help ease this process and boost its effectiveness, though any benefits are likely to be minimal.

However cancer affirmations also have have a variety of other benefits. Firstly, while the affirmations won’t help repair damaged cells, they may still help the patient to deal with the symptoms of the illness as well as the side effects caused by the treatment by acting as a pain killer. This is particularly important for cancer patients as the main treatment, chemotherapy, has many unpleasant side effects - working by targeting rapidly multiplying cells it is more than likely to damage many healthy cells in the process. In this sense they may be perceived to be working and will help make the experience as pleasant as possible.

Obviously cancer affirmations will also have psychological benefits and help the individual to feel ‘in control’ of their cancer and so less depressed as a result. At the same time it can help them to put their condition in perspective and realise that in many cases there is a very real chance of recovery. This is obviously a highly worthwhile effect and can help the patient to continue to enjoy their life rather than sink into a depressed state which will only serve to make matters worse for both them and their loved ones. It can also decrease the likelihood of suicide which is a very real threat for cancer patients.

As any health psychologist will tell you, ‘health beliefs’ also effect our ‘health behaviours’ resulting in a self fulfilling prophecy of sorts. Basically what this means is that the way we perceive our cancer will obviously be reflected in the way we try to deal with it. For example, if you have ‘abandoned hope’ then it’s unlikely you’ll put as much effort into taking your medication, avoiding unhealthy behaviours such as smoking and getting the amount of rest you need. On the other hand if you genuinely believe that you have the power to alter your fate then you’ll find that you put more work into your own recovery - researching things that can improve your chances, altering your diet and lifestyle and getting lots of rest.

Cancer affirmations are in a way very similar to placebos, and these work by the same mechanisms. Research surrounding placebos offers concrete evidence for our beliefs being able to effect our wellness which suggests that cancer affirmations can work by the same ticket. So they’re certainly worthwhile and as they’re so easy to use there’s really no reason not to introduce them into your coping techniques. On the other hand though you shouldn’t expect them to magically cure you and you should see them for what they are. Utilised alongside rest, a diet high in vitamins and fibre, the love and care of your family and friends and chemotherapy and any other treatment recommended by your doctors; cancer affirmations offer one part of a multi-pronged offensive that will give you the best possible chance of recovery.

Preventing Foot Complications With Diabetic Socks

Diabetes is common among Americans and they often suffer from many other health disorders that come along with it. One common problem faced by these patients is complications in the feet.

Diabetic Neuropathy, which is the damage of nerves in the feet due to increased blood sugar levels in the body results in decrease in the sensitivity of the feet. Diabetic Vasculopathy is another common problem of the feet experienced by the patients where the blood vessels hardens and becomes narrowed resulting in poor circulation of blood to the feet. These cause other common inconveniences, some of which include numbness, abrasions, slow healing of wounds and increased risk of getting foot ulcers. The patients also typically experience tingling sensation, dampness and coldness in the feet due to poor blood circulation, blister formation, swelling, redness, calluses, corns or bunions. Fungal infections due to insufficient blood supply to the fatty tissues surrounding the toes and foot are quite commonly observed. Hence, diabetic patients should take extra care of their feet and give proper comfort.

Diabetic socks can create a whole lot of difference in maintaining healthy feet. It prevents moisture accumulation on the feet that could result in bacterial growth which ultimately results in skin infections. The anti-bacterial fibers in the diabetic socks prevent bacterial growth.

Smooth seams decrease the occurrence of blisters and reduce the pressure caused in the feet. The loose non-binding stretchable top does not result in constriction and also improves blood flow.

Diabetic socks are very flexible and the ability to stretch gives the required support to the arch of the foot and prevents swelling and compression. The regular use of the socks helps to maintain healthy joints and a good posture. Ensure that the size is not too tight and slips in comfortably. If the socks are too tight, it can hinder the flow of blood to your feet and cause further complications in the foot. People suffering from edema can find the extra wide diabetic socks very comfortable.

Patients should ensure that they wash the space in between the toes with mild soap and regularly check for any inflammation signs, blisters, sores or ulcers. The soft feel of the socks are suitable for the sensitive skin. The feet are allowed to breathe properly and the cotton blend in the socks is hypoallergenic in nature. They provide a good cushion between the toes spaces and tend to be wide enough to prevent further damage to the foot which could cause aggravations.

The diabetic socks come in different styles nowadays like mid-calf or low-cut. You can also choose from different colours, though white colour is recommended for people having sores or open wounds. Tube socks are generally recommended as compared to fitted socks which may have uncomfortable seams, lumps and constricting cuffs. Socks with dense pads are recommended for people who are prone to foot ulcers.

Patients can choose from different fabrics and socks in different quality are available in the market. Cotton sock are most comfortable, however, nylon and acrylic socks are also available.

Teens With OCD

Obsessive compulsive disorder refers to being worried or having fears about something. The fears vary with the people. Generally, every person will have certain fears, but in teens with OCD these fears are more severe and should be given immediate attention. OCD can be said as one form of anxiety disorder where the person always remains confused. Individuals with OCD take too much care to avoid their fears. For example, if the person is feared that he has poor driving ability, then he will take too much care while driving. He may drive very slowly or stop even if a car is too far away from them. They tend to feel that someone might hit their car and always look back to check if someone is at their back.

Worst part of OCD is that the persons cannot keep themselves from doing the compulsions. Sometimes, they may spend the entire day wasting doing their compulsions. To say in one word, they cannot resist themselves even if they desire to avoid.

Having known about OCD, let’s see what internal changes are leading to these worries. Brain contains a chemical termed serotonin. OCD occurs if the normal flow of serotonin is obstructed. As a result, the brain starts to overreact even for simple thoughts. The brain will not be in a position to filter danger signals from normal messages. As a result, the brain mistakes everything as a danger signal and starts to fear about it. As we listen to what our brain says we act accordingly to overcome those fears.

OCD is not a very serious disorder. You can easily overcome it with some help. Especially, kids should be given help to overcome their worries. They get worried even if they lose simple toys. They spend the entire day wandering in search of their lost items. It should be taken care right at the initial stages. With proper co-operation from the patient, OCD can be easily overcome. OCD patients are aware of the fact that their acts are odd and that they can easily overcome them with some help.

If your teenager is caught with OCD you can provide some help to him by admitting in schools with facilities that deal with children with these disorders. Teen camps that involve various sorts of activities or military boarding schools are proven to be helpful to get rid of OCD.

OCD should be given great care if you teenager is facing with other disorders such as depression, suicidal thoughts, eating disorders and other anxiety disorders. Parents should provide all the needed help to the teenagers. They should spend time with them and talk to them. It is the responsibility of the parents to provide solutions for their fears. This way of staying in close touch with the teenager helps to relieve the symptoms of OCD very easily. However, the teenager might feel tough to give up his or her routines, but with constant help and training they will easily overcome their fears and start leading normal life.

Managing Type II Diabetes Effectively

Type II diabetes is often referred to as a lifestyle disease which normally occurs in people who are obese and lack of enough physical activity. This is also popularly called mature onset diabetes or non-insulin dependent diabetes and marks the build up significantly high sugar levels in the blood.

Type II diabetes should not be taken lightly as it may cause severe health complications like heart diseases, stroke, liver damages, kidney failures, blindness and heavy damage to the foot which may even result in amputation of the legs.

Most of the type II diabetic patients are recommended to take insulin either through injection or through pills and maintain a desirable blood glucose level. You need to consult your doctor before taking medication. Regular check-ups are also important to manipulate the dosage accordingly.

You can buy a glucose level monitoring kit which would display the reading and seconds and take the tests on a regular basis. If there is too much fluctuation, you need to let your doctor know immediately. Choose the diabetes meter kit which would record all the test results for a month.

In case you have sudden problems with your vision, consult your eye doctor immediately. It may also be caused due to alarming increase in the blood sugar levels.

Watch out for sores, blisters, inflammation or redness in the feet. Start wearing diabetes socks to protect your feet from severe damage or wounds.

There are other simple changes in the lifestyle that would help you to manage the disease better and keep it under control. Eliminate unhealthy, oily and fatty junk foods and regularize your eating habits by consuming healthy meals with a combination of raw, steamed and cooked vegetables and fruits with whole grain and whole cereal foods.

Sweets should be consumed in very limited quantities and servings. Processed high calorie foods should be avoided as far as possible. Watch out on the amount of carbohydrates that you eat every meal and try to reduce it as possible. Lower the cholesterol and saturated fatty foods and keep the salt intake under control.

Set a healthy eating routine and make it regularly timed. Try to consume the same amount of meal on a daily basis. Split your meals into multiple slots so that you would crave lesser for heavy meals and also keep your hunger under control. Avoid over eating and never skip meals. Include a healthy snack and limit the amount of sugar content you consume in a day. Set a routine for taking medications and stick to the timing. Exercise routine should also be regularly timed.

Every diabetic patient should give extreme importance to exercising on a regular basis to keep the blood sugar levels under control and decrease the risk of contracting cardiovascular diseases. It is also equally important to monitor weight and work towards reducing it to the normal level in case you are obese.

Diabetes patients should necessarily quit smoking as the beneficial effects of nutrients and other vital nourishments would be obliterate due to this habit.

Water Exercise Benefits Fibromyalgia Treatment

Exercise is one of the most essential components in the fibromyalgia treatment program. However, most of the patients complain of suffering from pain and having difficulty while doing exercises. To keep the patients from the pain the best way is the water exercises. Water provides a number of benefits to make exercising easier and effective and moreover less painful.

Some of the benefits of water exercises in the fibromyalgia treatment include:

• The buoyancy of water decreases the effect of gravity and displaces almost 85% of the body weight. This makes it easier for you to move your body, as you don’t have to support the whole weight.

• The water buoyancy also takes the weight off the joints making it easier for you to move them.

• The hydrostatic pressure reduces the swelling of the joints and also the inflammation. This makes exercising less painful and easier to perform.

• Water provides resistance that helps you in improving the strength and improving the balance of the body. This resistance also helps in burning more calories as much as twice that you would burn while doing the same exercise on land.

• Doing exercises in water promotes relaxation and lessens the perception of pain and helps in reducing the muscle fatigue.

All the exercises have a version of water exercises. Apart from swimming, which is the most common exercise, you can also try water walking, stretching in water and water jogging. There are also water aerobics. And water kickboxing that you can do. The most recent form of water exercise is yoga, which is the modified version of many yoga positions performed in the upright position.

The water exercises can be performed either on an individual basis or in a class. The individual programs are designed to meet your particular needs whereas classes are cheaper and are as effective as individual as long as you don’t have a special need that needs to be attended in individual program.

Before you start water exercises there are certain things that you should know about:

• Before you start water exercise you should consult your doctor. There are some patients for who doctors do not recommend water exercises.

• Look for a qualified doctor or a physiotherapist who can help you.

• Check the temperature of the pool. Most of the people suffering from fibromyalgia are sensitive to cold water so it is better if the temperature of the water is close to the body temperature. However, it is suggested that you should not exercise in a hot tub without taking advice from the doctor. Exercising in hot water can be really dangerous.

• You should start exercising slowly at not more than 20 to 30 minutes for 2 to 3 times in a week. You should increase your time to 45 minutes to one hour. But make sure that you don’t overdo the exercises.

• If you experience any pain stop exercising and do not push yourself through it. If a particular exercise causes pain then talk to your instructor for an alternative way.

So take the advice of your doctor and then start doing the water exercises that can help you get relief from the fibromyalgia pain.

Foods That Will Make Your Body More Alkaline

Do you feel like you have no energy? Are you having problems because you are sickly? The delicate issue regarding pH level in the body is surrounding these days. There is surprising number of diseases arising these days, primarily because the alkaline level in the human body tremendously goes down and acid takes place. As the acid level increases, an imbalance in the body happens and this can cause digestive problems. Lots of people are now experiencing acidosis problems because of lifestyle and poor diet.

The typical diets of modern people are composed of acid rich foods such as proteins, sugars and cereals. Facing vast amount of stress can also be a direct cause of acid formation in the body. There are lots of ways to boost the alkalinity inside the body, if you will only follow the basic lifestyle ancient people practiced, there will never be any one affected by acidifying foods. Eating the right amount and types of foods will help you improve the alkaline level of your body. People needs to eat right to have a better immunity, as the body’s alkaline level increases, the more it can fight infections and bacteria that causes diseases. Here are some foods you can eat which will boost your alkalinity:

1. Fruits

a. Apples

b. Bananas

c. Grapefruit

d. Orange

e. Pineapple

f. Raisins

g. Nectarines

h. Blackberries

i. Date fruit

2. Vegetables

a. Carrots broccoli

b. Cabbage

c. Cauliflower

d. Celery eggplant

e. Mushroom

f. Squash turnips

g. Wheatgrass

h. Spinach

i. Orchards

These foods can also aid in promoting the alkalinity of the body:

• Bean sprouts

• Olive oil

• Almonds

• Chestnuts

• Fresh coconuts

• Molasses

• Maple syrup

• Honey

• Millet

• Egg

It is not just important to have some food to eat on the table. You should also be aware of what you are eating. What you eat is what you become so always be careful and watch out for acidifying foods that may cause damage in your body in the long run. The body’s pH level should be at least 7, below this range may mean disease or ailments. If the body’s pH goes below 6, it may mean serious disease you should be alarmed. During this level, the cells and other parts of the body may not function well and this may cause various diseases taking place.

Studies have shown that when the human body’s alkaline level goes beyond normal, the organs and cells may not function well and this can result in longer healing time. The human body is designed to heal itself when needed. Through proper nourishment this capacity can be possible. When you eat lots of acid forming foods the body is having will have a hard time heal on its own. There are lots of diseases that can be a result of unbalanced pH level in the body. If you want to remain updated, you can try conducting your own pH test level through the use of a litmus paper.