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Category: Wellness

How to Get Better Sleep? 9 Easy Ways

It’s no secret that sleep is important. Quality, uninterrupted sleep can have a positive impact on your alertness and productivity the next day. But it’s not always so easy to get a good night’s rest. Stress, light, noise, and even the temperature of your bedroom can all play a role in how well you sleep at night. However, there are several small changes you can make that will have a big impact on your ability to catch zzz’s. Read and use the bedtime routine template that is downloadable for 9 ways to sleep better tonight. Here is the gist of the template that you can download….

How to Get Better Sleep?

1.Try to sleep and wake at consistent times

If you have consistent sleep and wake times, your body will produce more melatonin and you will sleep better. So, try to keep the same schedule every day, even on weekends. Even if you don’t hit the sack at the exact same time every night, try to keep your sleeping and waking times consistent. If you have to change your sleep schedule due to travel, a shift at work, or other circumstances, make the change gradually. If you feel that your sleep-wake cycle is off from travel or jet-lag, try to see the early morning skyline. The red light hues of the light spectrum will help to reset your circadian clock.

2.Avoid caffeine later in the day

Caffeine is a stimulant that keeps you awake by blocking adenosine receptors in your body (One of the triggers of sleep is the buildup of adenosine in the body). Caffeine can also have a half-life of 8 to 12 hours. Since sleep is a relaxation process, you don’t want caffeine near bedtime and for some in the late afternoon. Stick with drinking caffeinated beverages in the morning or early afternoon and avoid any caffeine after 3 pm. If you need a little pick-me-up later in the day, try an afternoon walk or just go outside to get fresh air.

3.Exercise regularly (but not too late in the day)

Regular exercise is another very good way to improve the quality of your sleep. Regular exercise can help to prevent insomnia by calming your mind and releasing tension in your muscles. It can also help you get to sleep faster as long as you don’t exercise too close to bedtime. Exercising too close to bedtime could actually make it harder for you to fall asleep because your cortisol, heart, and body temperature rise when you exercise, and all these factors can make it harder to fall asleep.

4. Don’t eat too late and don’t drink alcohol before bed

Eating a heavy meal too close to bedtime can make it harder for you to fall asleep. You want your last meal to be at least 2 hours before you sleep, preferably before 7 pm. This is because your body needs time to process the food you’ve eaten and it uses a lot of energy to digest. If you eat a very heavy meal within a few hours of bedtime, your body may have a hard time digesting it while you’re sleeping. This can disrupt your sleep quality.

On a similar note, drinking alcohol before bedtime can affect your sleep quality. Alcohol is a depressant and while it might make you feel sleepy or drowsy, you are not getting your best sleep.

5. Blue light filter

Blue light coming from your computer, phone, and other screens interferes with your body’s ability to produce melatonin. Melatonin is a hormone that is critical for the onset of sleep. It is produced by the pineal gland and helps to promote sleep by decreasing the wakefulness in the center of your brain.

If you have trouble falling asleep, try installing a blue light filter on your devices. This will help to reduce the amount of blue light that your eyes are exposed to before bedtime. Try to avoid screens for at least an hour before bedtime. Also, if you have a TV or computer in your bedroom, make sure that the screen is off. If you need to turn on lights at night, try warmer tone lights rather than bright blue-toned lights. Not only can blue light from screens disrupt your sleep, but it can also make it harder to fall asleep in the first place.

6. Turn off the lights

This one may seem obvious, but you’ll find it much easier to sleep if you turn off all the lights in your bedroom. If it is absolutely necessary to have a light on in the bedroom, use a night light or a dim light with softer tones.

7. Darken your bedroom (and use blackout curtains)

Nine Ways to Sleep Better

Darkening the room can help you relax and sleep better. Blackout curtains are a simple and effective way to darken the room around you. If you don’t have blackout curtains, you can also use thick blankets to cover your windows. You can also try using an eye mask to block out any remaining light. You might feel silly wearing a mask, but it can make a big difference in how deeply you sleep.

White noise generators can also be helpful if you are having trouble falling asleep.

8. Take a hot shower before you sleep

Taking a hot shower before you go to bed is a healthy and easy way to relax your muscles. The hot shower actually cools your body temperature which is perfect for sleep. It can also help you relax, unwind, and sleep more deeply.

9. Try essential oils

Essential oils have many proven health benefits. Some of them can also help you to fall asleep if you use them while you are in bed. Some good essential oils to use before bed are lavender, chamomile, and vetiver. Put a few drops of oil on your pillow, or put a drop or two on your palm and inhale from there. These scents have been shown to help people relax and sleep better. However, you have to be careful about the brand of essential oils you buy because some oils aren’t pure enough to be effective. Make sure you’re getting 100% pure oils that are safe for use.

Conclusion: How to get sleep better?

Everything you do before bedtime can affect how well you sleep, from what you eat to what you do. While it’s not always possible to follow every one of these tips every night, they can help you make progress toward a better night’s sleep. You can also try to avoid making sudden changes in your sleeping habits. If you’re having trouble sleeping, it’s better not to make drastic changes to your sleeping schedule. Use this bedtime routine template and try to make small changes over time. See if they have any effect on your sleep. If you follow these tips and make a few small changes to your daily habits, you’re sure to sleep better and have a good night’s rest.

Resources

Here is a downloadable template that you can use.

November 3, 2022
Apple Cider Vinegar, real benefits vs hype
Apple cider vinegar (ACV) has been touted for various health ailments from dandruff to diabetes to high cholesterol. Before you jump on the bandwagon it is important to understand how apple cider vinegar works, its benefits, and its risks.

Image by Jenny Bayon from Pixabay

Apple cider vinegar is made by crushing and fermenting the apples. The sugars in the apples first turn into alcohol. Then, there is a second fermentation process when the alcohol is fermented into vinegar. The second fermentation is done by a type of bacteria called acetobacter. The second fermentation process produces acetic acid.

Vinegar contains anywhere from 5 to 20 % acetic acid.

Many brands of natural apple cider vinegar boast that they still have live and active cultures or “the mother” in the bottle. The live cultures look like the cloudy material in the bottle. While there has not been any research on the benefits of these cultures, many other fermented foods like yogurt, miso, and sauerkraut have been shown to have health benefits.

Many brands of natural apple cider vinegar boast that they still have live and active cultures or “the mother” in the bottle. The live cultures look like the cloudy material in the bottle. While there has not been any research on the benefits of these cultures, many other fermented foods like yogurt, miso, and sauerkraut have been shown to have health benefits.

The specific mechanism of apple cider vinegar has yet to be completely understood. Like many other natural foods, it probably works on many pathways, not just one. Vinegar increases the dilation of arteries. Research has also revealed that it decreased post-meal rises in glucose and insulin (which is a good thing). Insulin is an inflammatory hormone and has been linked to weight gain.

There is published literature that shows that apple cider vinegar can help with the following.
- Diabetes – decreased the HBA1C (a measure of your blood glucose level for 3 months)
- Metabolic syndrome – improves insulin sensitivity (which means your pancreas does not have to secrete as much insulin)
- Atherosclerosclerosis – decreases oxidized LDL (an inflammatory type of cholesterol)
- Obesity – decreases abdominal visceral fat (which is the dangerous fat around the organs)
While there are definite and documented benefits of apple cider vinegar. There have also been associated risks. Some of the common risks include heartburn, esophagitis, loss of tooth enamel, and a worsening of diabetic gastroparesis.

Nevertheless, many experts feel that the benefits of apple cider vinegar outweigh the risks. Here are a few things you should do to limit the risks of apple cider vinegar while enjoying its health benefits.
1. Check with your doctor to make sure apple cider vinegar is okay for you. This is especially important to do if you have diabetes or reflux.
1. Do not take more than 1 tablespoon or 15 ml of apple cider vinegar a day. Also, dilute this with water when you drink it.
1. Take apple cider vinegar 30 minutes before your meal.
1. Rinse your mouth after taking apple cider vinegar to minimize any damage to your dental enamel.
1. Do not sip apple cider vinegar throughout the day. This can be an acidic drink so it is better to have it once a day rather than throughout the day.
References:

J Prosthodont. 2015 Jun;24(4):296-302. doi: 10.1111/jopr.12207. Epub 2014 Sep 14.Antifungal Activity of Apple Cider Vinegar on Candida Species Involved in Denture Stomatitis.Mota AC1, de Castro RD1, de Araújo Oliveira J1, de Oliveira Lima E1.

J Evid Based Integr Med. 2018; 23: 2156587217753004.Published online 2018 May 14. doi: 10.1177/2156587217753004 PMCID:PMC5954571 PMID: 29756472; Diabetes Control: Is Vinegar a Promising Candidate to Help Achieve Targets? Fahad Javaid Siddiqui, MSc, Pryseley Nkouibert Assam, PhD, Nurun Nisa de Souza, MPH, Rehena Sultana, MSc, Rinkoo Dalan, FRCP and Edwin Shih-Yen Chan, PhD

Journal of Medicinal Food Vol. 21, No. 1, Apple Cider Vinegar Attenuates Oxidative Stress and Reduces the Risk of Obesity in High-Fat-Fed Male Wistar Rats, Ben Hmad Halima, Gara Sonia, Khlifi Sarra, Ben Jemaa Houda, Ben Slama Fethi, and Aouidet Abdallah, Published Online:1 Jan 2018https://doi.org/10.1089/jmf.2017.0039

Biosci Biotechnol Biochem. 2009 Aug;73(8):1837-43. Epub 2009 Aug 7.Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects.Kondo T1, Kishi M, Fushimi T, Ugajin S, Kaga T.

Sci Rep. 2017 Jul 27;7(1):6664. doi: 10.1038/s41598-017-06235-7.Anti-obesity and anti-inflammatory effects of synthetic acetic acid vinegar and Nipa vinegar on high-fat-diet-induced obese mice.Beh BK, Mohamad NE, Yeap SK, Ky H, Boo SY, Chua JYH, Tan SW, Ho WY, Sharifuddin SA, Long K, Alitheen NB.

Pharm Biol. 2017 Dec;55(1):43-52. Epub 2016 Sep 5.Fruit vinegars attenuate cardiac injury via anti-inflammatory and anti-adiposity actions in high-fat diet-induced obese rats.Bounihi A, Bitam A, Bouazza A, Yargui L, Koceir EA.

Pharm Biol. 2016;54(2):260-5. doi: 10.3109/13880209.2015.1031910. Epub 2015 Apr 8.Effect of fruit vinegars on liver damage and oxidative stress in high-fat-fed rats.Bouazza A, Bitam A, Amiali M, Bounihi A, Yargui L, Koceir EA.

Mol Nutr Food Res. 2016 Aug;60(8):1837-49. doi: 10.1002/mnfr.201600121. Epub 2016 Jun 27. Vinegar as a functional ingredient to improve postprandial glycemic control-human intervention findings and molecular mechanisms.Lim J, Henry CJ, Haldar S.
September 19, 2022
Optimal Hydration – Importance and Effects
The reason why hydration is so important:

(Hint-You are about 60% water)

The average human person is approximately made of 60% water by weight. Our fat tissue contains about 10% of water while our muscles and kidneys comprise around 75% water. Similarly, our brain as well as our heart are made of 73% water while our skin has 64%. These figures are general ratios and may vary from one person to another based on factors like health, age, gender and weight.

Every day, our bodies consume water in order for daily metabolic processes to go on and for us to survive. We constantly lose water each day, as we sweat and urinate, hence we need to replenish what we lost . It is important to drink the right amount of water each day. Generally, an adult male needs around 3 liters of water while an adult female needs approximately 2.2 liters. Again, these are general numbers as other factors like geographic location, level of activity, and temperature will affect the amount needed. If we don’t drink as much water as we lose, our bodies will not function optimally.

The Many Functions of Water

Our body needs water for a number of essential metabolic functions to enable us to work and to maintain a healthy well-being. We need water for the brain to produce hormones that help in balance and to generate neurotransmitters that help in proper nerve function and body reflex coordination and reaction.

We also need water to regulate our body’s temperature as our body adjusts to outside temperature changes or when our body fights off infection. It is also essential in regulating blood pressure to allow our blood to move more freely in our blood vessels. Similarly we need water to keep our mucosal membranes moist and to keep our joints lubricated.

Sufficient water allows body cells to reproduce, grow and survive. It also helps break down and convert food to needed components as it aids in the digestive process. Water helps oxygenate our body as it allows oxygen to diffuse faster in the blood. It also assists in expelling the body wastes we have as we flush out the toxins either through urine, sweat or when it assists in good bowel movement. These processes may be basic as these happen to us internally, but these are all essential body functions that aid in maintaining and sustaining life.

Forms of Hydration

To hydrate your body does not always literally mean to drink plenty of clear water. We can take in water in different forms and in most cases these methods are overlooked or we may not even be aware of.

Although taking in clear tap water is still the best method of hydrating yourself, you can also hydrate through other liquids or foods you ingest.

You may increase water consumption when you take in oatmeal, yogurt or soups as these foods contain more water than your regular fried or sautéed forms.

You may also take in water rich fruits and vegetables like celery, lettuce, watermelon, cucumbers, and strawberries. These fruits and vegetable are not only water packed, but they are also good sources of fiber, potassium, Vitamin A, B6, C, K and iron.

Non- alcoholic drinks, like juices, non-caffeinated teas, coconut water and smoothies help in hydrating your body without sacrificing taste. You can also add a piece of lemon or some of your favorite berries to your water if you find yourself bored of the usual tap water taste.

Effects of Good Hydration

Since water is a huge component of our overall bodily make up, it makes perfect sense that it is a major element in a multitude of metabolic functions our body undertakes. When your body is fully hydrated, not only do you enable your internal systems to work as they should, you also promote a good sense of overall well-being to yourself. These effects may not happen overnight, but in the long run, if you are used to hydrating yourself copiously, you will reap the benefits of good hydration in no time. Here are some benefits of ample hydration:
- Promotes weight loss and reduces gaining undesirable weight – enough water energizes the cells to create energy, hence if you have enough water in the body, signals to the brain to get more food is reduced; water also fills the stomach to increase satiety and reduce feelings of hunger
- Improves digestion and eliminates digestive illnesses – adequate water reduces constipation as it purges metabolic toxins and wastes better, and supports improved nutrient absorption; it also helps reduce, if not eradicate, occurrences of bloating, ulcers, gas formation, IBS (irritable bowel syndrome), gastritis and acid reflux.
- Decreases the susceptibility to kidney stones and increases the elimination of unwanted bacteria from kidneys and bladder – good hydration decreases the incidence of bladder or kidney infections as water flushes out unhealthy microbes; since our kidneys and bladder are designed to eliminate toxins, it would be an extra benefit that remnants of eliminated wastes do not stay in the body.
- Improves skin texture and reduces the incidence of skin diseases and premature aging – improperly hydrated skin is more prone to irritation, inflammation, and congestion, which leads to acne, blackheads and redness; if properly hydrated, facial skin wrinkles and bags are lessened and the skin aging is slowed down.
- Fights fatigue and improves physical performance – water helps avoid overall lethargy and allows body cells to complete important enzymatic activities that facilitate better sleep, creation of ample energy and recuperation of organs from doing systemic processes.
- Supports prompt repair of joints and cartilage – Our joints, and cartilages will become dry and prone to irreparable wear and tear if you lack good hydration. Having enough water in the body ensures healthy lubrication of joints and cartilages and stops the degradation of the cartilage material.
- Halts allergies and asthma – since dehydration suppresses the immune system, the body becomes more prone to allergens, thereby triggering the increase of histamine in the body; if you are well hydrated, water dilutes the histamine in the body thereby reducing the symptoms of allergy.
Health Insight

Generally, it is never easy to ensure that one can drink 8 glasses of water religiously every day. Aside from keeping in mind the benefits of drinking copious amounts of water, there are ways by which you can make drinking water more creative. For some, they add slices of lemons, apples or cucumber wedges in their water while others infuse their water with herbs like holy basil, sage or mint and steep in the refrigerator overnight; all these are done to enhance flavor and increase the nutritive value of the water you drink.
July 9, 2018
What to do when Taking Antibiotics? Three Things To Do

What do you do when antibiotics are necessary?

Sometimes supportive and self-care are not enough to fight an infection. There are times when you will need to take antibiotics when you have a bacterial infection. Examples of such infections are bacterial pneumonia and primary Lyme disease. Antibiotics help to kill the bacteria so that you recover. When you are taking this medicine, there are a few things you want to do to ensure that you feel your best and recover as quickly as possible.

1. Take the Full Prescription

It is important that you take the full amount of pills even if you feel better. Not taking the entire course can also put you at risk for developing antibiotic-resistant bacteria. This can be a very serious and potentially life-threatening infection.

2. Stay Hydrated

Some antibiotics can dehydrate you, so it is important that drink plenty of water. How much you need depends on your general health and your doctor can guide you as to how much you should drink. When you take each dose, you should make sure to drink a full glass to ensure the pill dissolves properly.

3. Eat Fermented Foods or Take a Probiotic Supplement

When you take antibiotics, they do not know the difference between the bad and healthy bacteria in the body. Your body has a variety of healthy bacteria that is important for things like digestive health and optimal immunity. To prevent the death of the good bacteria that your body needs, you can use a probiotic supplement. This will help to prevent some of the problems that can result from the death of the good bacteria, such as diarrhea and stomach problems.

Fermented foods are an excellent source of probiotics. Examples of such foods are yogurt, kefir, sauerkraut and miso.

If you cannot eat fermented foods, choose a probiotic supplement that is high quality. Ask your doctor if you have questions. He or she can help you to ensure that it provides the good bacteria that you need to preserve the healthy bacteria. Recent studies have shown that

If you have any other questions about what to do when taking this medicine, talk to your doctor. It is important to follow all prescribing instructions exactly to ensure a proper recovery.

September 27, 2015
Benefits of Drinking Green Tea
Tea drinking has been associated with various health benefits for centuries. The benefits of most teas are mostly due to their high content in flavonoids, which are plant-derived compounds that are, in fact, antioxidants. Green tea is made from the Camellia sinensis plant, native to China and dating back thousands of years. It is not only a tasty beverage, but a well-recognized medicinal herb, especially appreciated by practitioners of traditional Chinese medicine – naturopathy and herbology.

The most popular mode of consuming the plant is hot tea, often called an herbal infusion or tisane, but over the last decade, green tea liquid extracts and capsules have become readily available in American health food stores and pharmacies. The benefits of green tea are very popular and well-known.

Catechins, or otherwise known as apigallocatechin-3-gallate (EGCG) are important constituents of green tea with anti-infective and antibacterial effects. They also have antifungal activity against human-pathogenic yeasts such as Candida albicans. Catechins are more powerful than vitamins E and C in halting oxidative damage to cells, but they also have many other disease-fighting properties. The best thing about the benefits of green tea is that the tea is usually not heavily processed before it reaches your cup.

There have been numerous studies proving green tea is good for your whole metabolism. It even reduces risk of several cancers and heart disease. What is good for your heart is also good for your brain. Researches continue to demonstrate that natural remedies, especially green tea, are perhaps the most effective option for flu and cold prevention, as well.

Green tea against the flu and cold

The common cold is an upper respiratory viral infection and it typically causes a runny nose, sneezing, nasal congestion, coughing, mild fever and sore throat. It is very common, in fact, over one billion colds happen each year in the United States alone, which is more than three colds per person. The cold is caused by many different viruses, most of them classified as rhinoviruses. A cold can last up to three weeks and is almost always self-limiting. Cold viruses are nothing but infections because they can get easily spread through the body fluids and secretions.

During the flu and cold season, with all those people coughing and sneezing around you, you may be able to avoid getting sick or at least reduce the number of days when you’ll be experiencing the symptoms by an average of 36 percent – if you drink green tea regularly. A squeeze of lemon juice will improve the benefits of green tea because it makes the antioxidants from the tea more available for your body to absorb.

The benefits from green tea come from its richness in polyphenols, catechins and flavonoids, which are known to have antioxidant, antimicrobial, antifungal, alkalizing and immune-stimulating qualities. Flavonoids are antioxidants that reduce inflammation. Drinking green tea will help you reduce discomfort from a sore throat. Gargling is another great way of using green tea for a sore throat. This tasty beverage does not only protect the tissue from infection and boost the immune system, but also directly kill viruses, bacteria and fungi. Although green tea alone won’t exactly protect you from all the viruses 100%, it will reduce the strength and duration of symptoms.

The University of Florida and the Nutritional Science Research Institute have completed a clinical trial research on a certain product which has a specific combination of ingredients, among which are green tea catechins. The study has shown that it can enhance the body’s immune system significantly, resulting in a decreased incidence and duration of flu and cold symptoms.

The randomized, placebo-controlled research conducted at the University of Florida followed 120 healthy people for a period of three months. One group of people took placebo capsules, while the other took green tea capsules. The research has shown that green tea capsules, thanks to a significant amount of catechins have the following effects:
- A decreased number of people having flu and cold symptoms by 32 percent
- Decreased number of symptom days by 36 percent
- Decreased need for medical treatment with prescription drugs due to flu and cold symptoms by 58 percent
- Increased immune function by 28 percent
Although it is complicated to study the benefits of green tea due to hundreds of varieties available, along with numerous ways to process and store it, there is a proven general agreement that it is all about the catechins. They strengthen your immune system and help you successfully fight away flu and cold viruses.

Although catechins take the leading role, green tea also contains an alkaloid called theophylline which helps open your airways. Theophylline will allow you to avoid having a blocked nose and constantly running out of breath.

A recent study in Japan has also revealed the true power of green tea, especially when it comes to fighting the flu in children. Green tea has been known to contain antiviral components that prevent influenza infection. An observational study has been conducted to determine the exact association between green tea consumption and influenza infection among schoolchildren in a tea plantation area of Japan. The research consisted of anonymous questionnaire surveys undertaken twice during the cold season from November 2008 to February 2009. Each questionnaire was completed and submitted by 2663 pupils across elementary schools in Kikugawa City located in a tea plantation area. The results have suggested that the consumption of 1-5 cups of green tea on daily basis may prevent influence infection in children.

Green tea is a very powerful natural food. According to many medical experts, it is the best beverage you could ever choose to drink, especially in cold and flu season. A cup of green tea a day keeps the cold away.

References:
- US National Library of Medicine; National Institutes of Health: Effects of green tea catechins and theanine on preventing influenza infection among healthcare workers: a randomized controlled trial; http://www.ncbi.nlm.nih.gov/pubmed/21338496
- Green tea consumption is inversely associated with the incidence of influenza infection among schoolchildren in a tea plantation area of Japan;http://www.ncbi.nlm.nih.gov/pubmed/21832025
- Anti-infective properties of epigallocatechin-3-gallate (EGCG), a component of green tea;: http://www.ncbi.nlm.nih.gov/pubmed/23072320
- Specific formulation of Camellia sinensis prevents cold and flu symptoms and enhances gamma, delta T cell function: a randomized, double-blind, placebo-controlled study
September 11, 2015