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Pregnancy / Exercise tips for pregnancy

« on: December 19, 2020, 05:30:28 PM »

Exercise tips for pregnancy

Regular exercise during pregnancy can improve health, reduce the risk of excess weight gain, and possibly make delivery easier.

Exercise can benefit a woman’s mental and physical health during pregnancy, and it may give the newborn a healthier start, too. Despite this, studies suggest that only about 40% of pregnant women exercise.

Current guidelines recommend at least 150 minutes a week of moderate intensity aerobic physical activity, both during and after pregnancy.

An exercise slot does not need to be lengthy. Women can, for example, exercise five times a week for 30 minutes or 10 times a week for 15 minutes.

Those who were doing more vigorous activity, such as running, before becoming pregnant can usually continue with their existing regimen, although they should check first with their doctor.

Six types of exercise to stay fit and healthy


Exercising while pregnant can help prevent pregnancy complications and give the infant a healthier start.

Suitable activities during pregnancy include:

• brisk walking
• swimming
• indoor stationary cycling
• prenatal yoga
• low impact aerobics under the guidance of a certified aerobics instructor
• special exercises to prepare for labor and delivery

These activities carry little risk of injury, benefit the entire body, and are usually safe to do until delivery.

1. Brisk walking

If prepregnancy exercise levels were low, a quick stroll around the neighborhood is a good way to start.

This activity has several advantages:

• It provides a cardiovascular workout with relatively little impact on the knees and ankles.
• If women start from home, it is free.
• It is possible to walk almost anywhere and at any time during pregnancy.
• Friends and other family members can join for company.

Safety tip: Stay safe by choosing smooth surfaces, wearing supportive footwear to prevent falls, and avoiding potholes, rocks, and other obstacles.

2. Swimming

Swimming, walking in water, and aqua aerobics allow for motion without putting pressure on the joints. Buoyancy may offer some relief from the extra body weight as the pregnancy progresses.

It is important to choose a stroke that feels comfortable and does not strain or hurt the neck, shoulders, or back muscles. Breaststroke may be a good choice for this. Using a kickboard can help strengthen the leg and buttock muscles.

Safety tips:

• Use the railing for balance when entering the water to avoid slipping.
• Refrain from diving or jumping, which could impact the abdomen.
• Avoid warm pools, steam rooms, hot tubs, and saunas to minimize the risk of overheating.

3. Stationary cycling

Cycling on a stationary bike, also called spinning, is safe for most women during pregnancy, including first-time exercisers.

Advantages include:

• Cycling helps raise the heart rate while minimizing stress on the joints and pelvis.
• The bike helps support body weight.
• As the bike is stationary, the risk of falling is low.

Later in pregnancy, a higher handlebar may be more comfortable.

4. Yoga

Prenatal yoga classes can help women keep their joints limber and maintain flexibility. Yoga may also help with pain and stress management, according to one study.

The benefits of yoga include:

• strengthening the muscles
• stimulating blood circulation
• helping maintain a healthy blood pressure
• increasing flexibility
• enhancing relaxation
• teaching techniques to help women stay calm during labor and delivery

Safety tips: As pregnancy progresses, consider skipping poses that:

• may lead to overbalancing
• involve lying on the abdomen
• involve spending time lying flat on the back

When lying flat on the back, the weight of the bump can put pressure on major veins and arteries and decrease blood flow to the heart. This reduced blood flow can lead to faintness.

Women should also take care to avoid overstretching, as this could lead to injury.

5. Low impact aerobics
In low impact aerobic exercise, at least one foot stays on the ground at all times.

This type of exercise can:

• strengthen the heart and lungs
• help maintain muscle tone and balance
• limit stress on the joints

Some classes are designed especially for pregnant women. They can be a good way to meet other people and train with an instructor who is qualified to meet the specific needs of pregnant women.

Women who already attend a regular aerobics class should let the instructor know that they are pregnant. The instructor can then modify exercises where necessary and advise about suitable movements.

6. Preparing for labor: Squatting and pelvic tilts

Some exercises are particularly useful during pregnancy, as they prepare the body for labor and delivery.

Squatting: As squatting may help open the pelvis during labor, it may be a good idea to practice during pregnancy.

1. Stand with the feet shoulder-width apart and flat on the floor, keeping the back straight.
2. Lower the buttocks down slowly, keeping the feet flat and the knees no further forward than the feet.
3. Hold for 10 to 30 seconds at the lowest point, then slowly push up.

Pelvic tilts: These can strengthen the abdominal muscles and help reduce back pain.

1. Start on the hands and knees.
2. Tilt the hips forward and pull the abdomen in, rounding the back.
3. Hold for a few seconds.
4. Release and let the back drop.
5. Repeat this up to 10 times.

Kegel exercises: These tone the muscles in the pelvic floor. Strong pelvic muscles will help the woman push during delivery and reduce the risk of urine leakage afterward.

Learn how to do Kegel exercises in our dedicated article.

Benefits
During pregnancy, exercise can help by:

• increasing the heart rate steadily and improving circulation
• reducing the risk of obesity and related complications, such as gestational diabetes and hypertension
• helping prevent constipation, varicose veins, backache, and other pregnancy complications
• keeping the body flexible and strong
• supporting and controlling healthy weight gain
• preparing the muscles for labor and birth
• helping prevent deep vein thrombosis
• improving sleep and emotional health

It may also:

• shorten labor and decrease the need for medication and pain relief
• reduce the risk of a preterm or cesarean delivery
• speed up recovery after delivery
• give the infant a healthier start

Research suggests that there may also be benefits for the baby, such as:

• a lower fetal heart rate
• a healthier birth weight
• a lower fat mass
• improved stress tolerance
• enhanced nervous system development

Tips
Physical changes during pregnancy place extra demands on the body, so it is important to exercise with care.

Women who were active before pregnancy and healthy during it can often continue as before, adjusting their program as the pregnancy progresses.

Women who were not active before pregnancy can start with a low intensity program and gradually increase their activity levels.

How to exercise safely

A few tips can help people stay safe when exercising.

It is advisable to begin by warming up for 5 minutes and stretching for 5 minutes. People can then finish the session with 5–10 minutes of slower exercise, ending with gentle stretching.

Here are some useful tips:

• Wear loose fitting, comfortable clothes and a good support bra.
• Choose supportive shoes specific to the exercise type to help prevent injury.
• Wear compression stockings if the legs are swelling.
• Exercise on a flat, level surface to avoid injury.
• Avoid overheating when exercising.
• Drink plenty of water before, during, and after exercise to stay hydrated.
• Get up slowly and gradually to prevent dizziness.
• Monitor the effect of each activity and adjust the regimen if necessary as the pregnancy progresses.

Remember that:

• The body needs more oxygen and energy during pregnancy.
• The hormone relaxin, which the body produces more of during pregnancy, causes the ligaments that support the joints to stretch, increasing the risk of injury.
• Weight changes affect the center of gravity, putting extra strain on the joints and muscles in the lower back and pelvis and increasing the chance of losing balance.

Risks and cautions
According to the Centers for Disease Control and Prevention (CDC), the risks that moderate intensity aerobic exercise carries are very low during pregnancy. There is no evidence that exercise will lead to an early delivery, pregnancy loss, or low birth weight.

However, the body undergoes significant changes at this time, and some precautions are necessary.

Women can stay safe by:

• taking care not to overheat
• refraining from exercising in high humidity
• avoiding activities that increase the risk of abdominal trauma
• avoiding exercising to the point of exhaustion
• slowing down the activity if it is not possible to talk while exercising

It may be necessary to moderate the regimen over time.

Who should not exercise?

Anyone with a medical condition, such as asthma, heart disease, hypertension, diabetes, or a pregnancy-related condition, should speak to their doctor before changing their exercise habits.

The doctor may advise resting if a woman has:

• vaginal bleeding or spotting
• a low placenta or placenta previa
• a history or possibility of pregnancy loss or preterm delivery
• a weak cervix

A healthcare provider can help develop a program to suit the individual.

Sports to avoid

Some forms of exercise are not suitable during pregnancy. These include:

• scuba diving
• some contact sports, such as kickboxing and judo
• activity above an altitude of about 8,000 feet
• heavy weightlifting and activities that require straining

These activities may entail additional risks, such as injury and altitude sickness. Activities with a risk of falling — such as downhill skiing, hockey, and cycling — may also not be suitable.

When to stop

Stop exercising and seek medical advice if any of the following occur:

• pain, including stomach, pelvic, or chest pain
• muscle cramps
• weakness or fatigue
• faintness or dizziness
• nausea
• feeling cold or clammy
• vaginal bleeding
• leakage of amniotic fluid
• a rapid or irregular heartbeat
• sudden swelling in the ankles, hands, face, or all of them
• increased shortness of breath
• contractions that continue after rest
• difficulty walking
• a reduction in the baby’s movement

Regular physical activity can boost the health of both the woman and the baby, and it may make pregnancy, labor, and postdelivery recovery easier.

However, it is important to stay safe during exercise, so women should check with their doctor before making any changes, and as their pregnancy progresses.



Source: Medical News Today

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Pregnancy / Which foods to eat and avoid during pregnancy ?

« on: December 19, 2020, 04:26:07 PM »

Which foods to eat and avoid during pregnancy?

Pregnant women need to ensure that their diet provides enough nutrients and energy for the baby to develop and grow properly. They also need to make sure that her body is healthy enough to deal with the changes that are occurring.

For a healthy pregnancy, the mother’s diet needs to be balanced and nutritious – this involves the right balance of proteins, carbohydrates, and fats, and consuming a wide variety of plants like vegetables, and fruits.

Some women’s diets may be impacted by ethical beliefs, religious requirements, or health conditions, so checking with a doctor is an important part of planning a pregnancy diet.

Fast facts on eating during pregnancy:

• A pregnant woman’s calorie intake grows during pregnancy. She does not eat for two; her calorie consumption just goes up a few hundred calories a day for most pregnant women.
• Typical weight gain, if the mother is carrying just one baby, varies considerably based on pre-pregnancy weight and other factors. An underweight pregnant women is recommended to gain the most, whereas an overweight woman is recommended to gain the least.
• A woman’s body absorbs iron more efficiently and blood volume increases when she is pregnant, so she has to consume more iron to make sure that both she and her baby have an adequate oxygen supply.

Rules:

Fruits and vegetables are the cornerstone of any nutritious diet, and they are especially important during pregnancy.

As mentioned above, the mother should follow a varied, balanced, and nutritious diet, and it must include:

Fruit and vegetables
Aim for five portions of fruit and vegetables per day. They may be in the form of juice, dried, canned, frozen, or fresh. Fresh and frozen (if frozen soon after picking) produce usually have higher levels of vitamins and other nutrients.

Experts stress that eating fruit is usually better for you than just drinking the juice, as natural sugar levels in juice are very high. Consider vegetable juices like carrot or wheatgrass for dense nutrition.

Starchy carbohydrate-rich foods

Starchy carbohydrate-rich foods include potatoes, rice, pasta, and bread. Carbohydrates are high in energy, and are therefore an important component of a good pregnancy diet.

Protein

Healthful, animal-sourced proteins include fish, lean meat, and chicken, as well as eggs. All pregnant women and especially vegans should consider the following foods as good sources of protein:

• Quinoa – known as a “complete protein,” it includes all the essential amino acids.
• Tofu and soy products.
• Beans, lentils, legumes, nuts, seeds, and nut butters are a good source of protein and iron.

British and Brazilian researchers reported in the journal PLoS ONE that pregnant women who ate seafood had lower levels of anxiety compared with those who did not. Pregnant mothers who never consumed seafood had a 53 percent greater risk of suffering from high levels of anxiety, the authors wrote.

Fats

Fats should not make up more than 30 percent of a pregnant woman’s diet. Researchers from the University of Illinois reported in the Journal of Physiology that a high-fat diet may genetically program the baby for future diabetes.

Team leader, Professor Yuan-Xiang Pan, said:

“We found that exposure to a high-fat diet before birth modifies gene expression in the livers of offspring so they are more likely to overproduce glucose, which can cause early insulin resistance and diabetes.”

There are other risks to pregnancy with an overly high-fat diet, so a balance is needed and monounsaturated and omega-3’s or “healthy fats” should be the primary fat choices. In the journal Endocrinology, a team from Oregon Health & Science University explained that Food and Nutrition Bulletin because the blood flow from the mother to the placenta is reduced.

Examples of foods high in monounsaturated fats include olive oil, peanut oil, sunflower oil, sesame oil, canola oil, avocados, many nuts, and seeds.

Fiber
Wholegrain foods, such as wholemeal bread, wild rice, wholegrain pasta, pulses like beans and lentils, fruit, and vegetables are rich in fiber.

Women have a higher risk of developing constipation during pregnancy; eating plenty of fiber is effective in minimizing that risk. Studies have shown that eating plenty of fiber during pregnancy reduces the risk or severity of hemorrhoids, which also become more common as the fetus grows.

Calcium

It is important to have a healthy daily intake of calcium. Dairy foods, such as cheese, milk, and yogurt are rich in calcium. If the mother is vegan, she should consider the following calcium-rich foods; calcium-fortified soymilk and other plant milks and juices, calcium-set tofu, soybeans, bok choy, broccoli, collards, Chinese cabbage, okra, mustard greens, beans, kale, and soynuts.

Zinc
Zinc is a vital trace element. It plays a major role in normal growth and development, cellular integrity, and several biological functions including nucleic acid metabolism and protein synthesis.

Since all these functions are involved in growth and cell division, zinc is important for the development of the fetus. The best sources of zinc are chicken, turkey, ham, shrimp, crab, oysters, meat, fish, dairy products, beans, peanut butter, nuts, sunflower seeds, ginger, onions, bran, wheat germ, rice, pasta, cereals, eggs, lentils, and tofu.


Iron and pregnancy

Iron makes up a major part of hemoglobin. Hemoglobin is the oxygen-carrying pigment and main protein in the red blood cells; it carries oxygen throughout the body.

During pregnancy, the amount of blood in the mother’s body increases by almost 50 percent – she needs more iron to make more hemoglobin for all that extra blood.

Most women start their pregnancy without adequate stores of iron to meet the increasing demands of their bodies, particularly after the 3rd or 4th month. If iron stores are inadequate, the mother may become anemic, and there is a higher risk of:

• Preterm delivery.
• Low-weight baby.
• Stillbirth.
• Newborn death.

Tiredness, irritability, depression (in the mother) during the pregnancy.
If the mother is anemic later in the pregnancy, there is a higher risk of losing a lot of blood when she gives birth. The following foods are rich sources of iron:

• Dried beans.
• Dried fruits, such as apricots.
• Egg yolk.
• Some whole grain cereals, if they are fortified with iron.
• Liver is rich in iron, but doctors and most dietitians advise pregnant women to avoid liver. Liver is very high in vitamin A, which may harm the baby during pregnancy.
• Lean meat.
• Oysters (pregnant women should eat them cooked).
• Poultry.
• Salmon.
• Tuna.
• Lamb, pork, and shellfish also contain iron, but less than the items listed above.
• Legumes – lima beans, soybeans, kidney beans, dried beans, and peas.
• Seeds – Brazil nuts and almonds.
• Vegetables, especially dark green ones – broccoli, spinach, dandelion leaves, asparagus, collards, and kale.
• Wholegrains – brown rice, oats, millet, and wheat.

Non-animal sources of iron are less easily absorbed by the body. Mixing some lean meat, fish, or poultry with them can improve their absorption rates.

Foods to avoid

The following foods are best avoided during pregnancy:

• Mercury in some types of fish – shark, swordfish, and marlin should be avoided, or kept to an absolute minimum.
• Uncooked or partially cooked meat – this should be avoided, it should be cooked right through. Uncooked shellfish – there is a risk of bacterial or viral contamination which can cause food poisoning. Some bacteria and viruses can also cross the placenta and harm the baby.
• Raw eggs – including any foods with raw or partially cooked eggs in them. Eggs must be well cooked through to avoid salmonella infection.
• Uncooked or undercooked ready-prepared meals – it is crucial that ready-prepared meals are cooked through until they are piping hot. The risk of listeriosis exists, as well as infection from other pathogens.
• Pate – any type of pate, be it vegetable or meat-based – the risk here is also of listeria infection.
• Soft mold-ripened cheese – such as blue-veined cheese, Brie or Camembert. There is a risk of listeria infection. Listeria is a group of bacteria that can cause potentially fatal infections to pregnant women and their babies.
• Empty calorie foods – cakes, biscuits, cookies, chips and candy should be kept to a minimum. Many of these options are high in sugar and fat, have little nutritional content, and may undermine a pregnant woman’s efforts at maintaining a healthy body weight.

Should I stop drinking alcohol completely?

Only very small amounts of alcohol may be consumed each week by pregnant mothers.

Only very small amounts of alcohol may be consumed each week by pregnant mothers.

Public health authorities throughout the world have been progressively reducing the maximum amount of alcohol a woman should drink each week.

A fetus’ liver cannot process alcohol anywhere nearly as well as an adult’s can. Too much exposure to alcohol can seriously undermine the baby’s development. Most doctors advise pregnant mothers to avoid alcohol altogether.

Some guidelines recommend only very small amounts per week, if the mother chooses to drink while pregnant. Heavy drinking during pregnancy may harm both the mother and the baby. There is a risk that the baby will develop FAS (fetal alcohol syndrome), so many mothers choose to remove the risk of any issues by eliminating alcohol from their diet during pregnancy.

Should pregnant women avoid caffeine?

If a pregnant mother consumes too much caffeine during her pregnancy, there is a raised risk of a low birth weight, which can lead to health problems later on. There is also a higher risk of miscarriage.

Many foods and drinks contain caffeine, not just coffee. Examples include some sodas, energy drinks, chocolate, and tea. Some cold and flu remedies also contain caffeine. A pregnant woman should talk to her doctor, nurse, or pharmacist before taking a remedy.

Most health authorities around the world say that coffee does not need to be cut out completely, but should not exceed more than 200 milligrams per day. A standard mug of instant coffee contains 100 milligrams of caffeine.

Weight gain
According to the Institute of Medicine, USA, a woman whose body mass index (BMI) is between 18.5 and 24.9 should gain 25-35 pounds (11.4-15.9 kilograms) during the 9 months. A woman who is overweight at the start of pregnancy should gain between 15-25 pounds (6.8 to 11.4 kg). Weight gain recommendations may also vary, depending on the woman’s age, fetal development, and her current health.

Excessive or insufficient weight gain can undermine the health of both the fetus and the mother.

Supplements
The information below should never supersede what a doctor tells a patient; it is important for pregnant women to consult a doctor before pursuing any supplementation.

Iron
A woman pregnant woman should be consuming 27 milligrams of iron per day. The majority of women can get adequate amounts if they follow a healthy diet. Some, however, may need iron supplements to prevent iron deficiency. Some women may experience heartburn, nausea, or constipation when taking iron supplements. To avoid these problems, they should take their pills with meals, start off with smaller doses and then work their way up to the full dose slowly.

Folic acid
The National Health Service (NHS), United Kingdom, recommends that supplements in the form of folic acid should be 400 mcg (micrograms) per day up to the 12th week of pregnancy. Ideally, women should have been on them before becoming pregnant, the NHS says.

Vitamin D
Guidelines in the UK say that a pregnant woman should take supplements containing 10 mcg of vitamin D daily. Summer sunlight is a good source of vitamin D (the light does not have the vitamin, but triggers the skin to synthesize it) – however, exposure should be limited because too much sunlight on the skin can cause burning and raises the risk of developing skin cancer.

Zinc

 study published in the Food and Nutrition Bulletin reported that observational studies, have shown that “zinc deficiency during pregnancy may cause adverse pregnancy outcomes for the mother and fetus.” After assessing several studies they found that pregnant women on zinc supplements were 14 percent less likely to have a premature delivery.

Avoid vitamin A supplements

Pregnant women should avoid having too much vitamin A, as this may harm their baby. The exception to this rule is when a doctor advises it for a specific reason. It may be determined, for example, that a mother is deficient in vitamin A during her pregnancy, in this case, a doctor may advise supplementation.

The supplements listed in this article are available for purchase online.

Source: Medical News Today.

3

Child Care / Bed-sharing with baby: the risks and benefits

« on: December 15, 2020, 11:55:09 AM »

Bed-sharing with baby: the risks and benefits

A question to all you parents out there: would you share your bed with your infant? This question is likely to encourage a diverse range of answers, as it is certainly a controversial topic. Some studies say bed-sharing with baby is beneficial, while others have linked the practice to serious health risks. So, what are new parents to do?

The percentage of infants who share a bed with a parent, another caregiver or a child more than doubled between 1993 and 2010, from 6.5% to 13.5%.

Both the American Academy of Pediatrics (AAP) and the US Consumer Product Safety Commission strongly recommend against bed-sharing with an infant – defined as sleeping on the same surface as an infant, such as a chair, sofa or bed.

But according to a 2013 study from the National Institutes of Health (NIH), the percentage of infants who share a bed with a parent, another caregiver or a child more than doubled between 1993 and 2010, from 6.5% to 13.5%.

Some of you may be surprised by this increase, given the well-documented health risks that have been linked to infant bed-sharing.

Earlier this year, Medical News Today reported on a study from the AAP citing bed-sharing as the primary cause of sudden infant death syndrome (SIDS) – the leading cause of death among infants aged 1-12 months.

The study, published in the journal Pediatrics, found that among 8,207 infant deaths from 24 US states occurring between 2004-2012, 69% of infants were bed-sharing at the time of death.

“Bed-sharing may increase the risk of overheating, rebreathing or airway obstruction, head covering and exposure to tobacco smoke. All of these are risk factors for SIDS,” Dr. Michael Goodstein, clinical associate professor of pediatrics at Pennsylvania State University and a member of the AAP Task Force for SIDS, told MNT, adding:

“Furthermore, bed-sharing in an adult bed not designed for infant safety exposes the infant to additional risks for accidental injury and death, such as suffocation, asphyxia, entrapment, falls and strangulation.

Infants – particularly those in the first 3 months of life and those born prematurely and/or with low birth weight – are at highest risk, possibly because immature motor skills and muscle strength make it difficult to escape potential threats.”

More recently, another study from the AAP found that even sleeping with an infant on a sofa significantly increases the risk of SIDS. Of 9,073 sleep-related infant deaths, researchers found that 12.9% occurred on sofas. The majority of these infants were sharing the sofa with another individual when they died.

Aside from the study statistics, some reports have shown that the risks of infant death as a result of bed-sharing are very real.

In 2012, UK newspaper The Daily Mail reported on the deaths of 3-week-old twin babies in Idaho, who died after their mother accidentally suffocated them while they were sleeping in her bed. A few months later, the newspaper reported on another incident, in which a mother accidentally suffocated her baby while rolling over him in her sleep.

Most recently, a report from WQAD.com revealed that a man and woman had been charged for the death of their 4-month-old baby, after sleeping beside the baby while under the influence and rolling on top of him.

According to the AAP, bed-sharing is particularly risky if a parent is very tired, has been smoking, using alcohol or has taken drugs.

Such reports prompt the question: if bed-sharing can put an infant’s life at risk, why are more parents taking up the practice?

Bed-sharing and breastfeeding

Last year, a study claimed that mothers who bed-share with their infants are more likely to breastfeed.

The primary reason many mothers choose to bed-share with their infant is to promote prolonged
 breastfeeding.

The Academy of Breastfeeding Medicine support bed-sharing when it comes to breastfeeding. And last year, a study published in JAMA Pediatrics suggested that mothers who regularly bed-share with their infants are more likely to breastfeed for longer. Numerous other studies have reached the same conclusion.

But it is not just the studies that hail bed-sharing for promoting breastfeeding. Pediatrician Dr. William Sears is possibly the most famous advocate for bed-sharing, after openly supporting the practice in The Baby Book in 1993.

“Put yourself behind the eyes of your baby,” Dr. Sears told The Huffington Post in 2011. “Ask, ‘If I were baby Johnny or baby Suzy, where would I rather sleep?’ In a dark lonely room behind bars, or nestled next to my favorite person in the world, inches away from my favorite cuisine?”

For many mothers, breastfeeding can be a struggle. They have to pull themselves out of bed on numerous occasions throughout the night and try to stay awake while their infant feeds; doing this night after night can be exhausting, causing many mothers to give up breastfeeding altogether.

This is why many parents see bed-sharing as a viable option; the baby can feed while the mother can get more sleep.

Citing the benefits of bed-sharing for breastfeeding in a blog for The Huffington Post, Diana West, of La Leche League International – a nonprofit organization that promotes breastfeeding – says:

“Bed-sharing works so well because breastfeeding mothers and babies are hardwired to be together during vulnerable sleep periods. When they bed-share, the baby’s happier and doesn’t have to cry to get the mother’s attention, and she doesn’t have to get out of bed – she just latches the baby on and maybe even falls back to sleep.”

She automatically lies on her side facing the baby with her lower arm up and knee bent,” West adds. “This creates a protected ‘cove’ that keeps her from rolling toward the baby and prevents anyone else from rolling into that space. The baby stays oriented toward her breasts in that safe cove, away from pillows. Their sleep-wake cycles synchronize so that they both have low-stress, low-level arousals through the night.”

“This instinctive and mutually beneficial behavior probably explains why research has shown that the new mothers who get the most sleep are the ones who breastfeed exclusively and bed-share,” she says.

Dr. Goodstein told us, however, that there have been no studies assessing whether room-sharing with an infant rather than bed-sharing also promotes breastfeeding.

What are the other potential benefits and risks of bed-sharing?

Contrary to the majority of research on bed-sharing, some health care professionals claim bed-sharing with an infant actually reduces the risk of SIDS – if it is done safely.

Dr. Sears is one of these, noting that in countries where bed-sharing is common practice – such as Asia, Africa and parts of Europe – SIDS rates are at their lowest. “While there could be many other factors contributing to the lower incidence of SIDS in these cultures, all the population studies I’ve seen have come to the same conclusion: safe co-sleeping lowers the SIDS risk,” Dr. Sears says on his website.

Dr. Goodstein, however, believes there is not enough evidence to support this claim.

Studies have suggested that bed-sharing with an infant also increases bonding between parent and baby. Talking to Fox News last year, pediatrician Dr. Susan Markel says:

“Babies have an inborn need to be touched and held. They enjoy having physical closeness day and night, and this kind of connection is essential to meet a baby’s needs for warmth, comfort and security.”

But some health care professionals believe the risk of SIDS outweighs the potential benefits of bed-sharing. What is more, bed-sharing may present other downfalls.

“Many [parents] believe that if you allow children to sleep in your bed from birth, it can be hard to persuade them to move out later,” Sarah Crown, editor of the UK’s biggest community network for parents, Mumsnet, told MNT.

In addition, some parents believe bed-sharing with an infant will make them more dependent on others as they get older. “I think it teaches kids that they almost need that constant contact and interaction in order to feel that safety, security and confidence in themselves,” Jennifer Zinzi – a mother of two who strongly opposes bed-sharing – told Fox News.

A 2011 study published in the journal Pediatrics, however, found that bed-sharing at age 1-3 years poses no negative long-term effects for a child’s behavior and cognition at the age of 5 years.

‘No golden rule’ for bed-sharing

Despite the ongoing debate surrounding bed-sharing, it seems child health organizations and health care professionals are in agreement about one thing: the decision to bed-share with infants is solely down to the parents.

“There is no golden rule,” Crown told us. “It’s about what suits you and your family more than anything. But Mumsnet users find that talking to those who’ve been there and done that, and sharing wisdom and support on the often vexed question of sleeping in the early days, is invaluable.”

Dr. Goodstein added:

“I think that at the end of the day, parents want to be the best they can be and provide the best for their babies. As providers and child advocates, we want to assist parents by providing the best information to allow infants to not just be healthy, but to thrive and reach their full potential.

We need to work together. We need to do everything we can to promote breastfeeding. We also need to promote infant sleep safety.”

AAP recommendations for safe infant sleeping environments
As mentioned previously, the AAP do not support bed-sharing. Instead, they recommend room-sharing, meaning parents should sleep in the same room as their infants but not on the same surface.

In their latest policy statement, the AAP recommend that babies should be placed on their back to sleep – known as the supine position – in a safety-approved crib, bassinet or portable crib/play yard. These should have a firm mattress covered by a fitted sheet.

The policy statement also recommends that no soft objects, such as pillows, pillow-like toys, quilts, comforters and sheepskins should be within the infant’s sleeping environment, as these could increase the risk of SIDS, suffocation, entrapment and strangulation.

Furthermore, babies should sleep in a smoke-free environment, and their environment should not be too warm as this may increase the risk of SIDS.

The AAP say parents should consider using a pacifier at bedtime, as this has been shown to reduce the risk of SIDS, but should avoid the use of commercial devices marketed to reduce SIDS risk due to the lack of supporting evidence that they work.

“Helping parents to understand why they should follow these recommendations could lead to better compliance in the home,” said Dr. Goodstein.

Safer bed-sharing

Parents may choose to bed-share with their child, or there may be those occasions where it happens unexpectedly.

The Baby Friendly Initiative from UNICEF – a global children’s charity – provides recommendations for safer bed-sharing.

They note that it is not safe to bed-share in the early months of a baby’s life, or if they are preterm or of a small birth weight.

An infant should be kept away from pillows to avoid the risk of suffocation, UNICEF recommend, and parents should ensure the infant is unable to fall out of the bed or become trapped between the mattress and wall.

Parents should also ensure bedclothes do not cover the baby’s face, and infants should not be left alone on the bed in case they move into a dangerous position.

Furthermore, parents should not share a bed with their child if they are a smoker or have taken drugs or consumed alcohol.

For further information on safe infant sleep practices, visit healthychildren.org – a website from the American Academy of Pediatrics.

Source: Medical News Today

4

Child Care / Mental Health Issues Prominent In Child Soldiers

« on: December 15, 2020, 10:56:55 AM »

Mental Health Issues Prominent In Child Soldiers

Compared to children in Nepal who were not forced into military service, former child soldiers were more likely to present severe mental health problems such as symptoms of posttraumatic stress disorder (PTSD) and depression. These findings are reported in the August 13 issue of JAMA.

As children continue to be exploited by armed groups all over the world, special mental health interventions for child soldiers are ever more necessary. There is, however, a paucity of research that is dedicated to studying the mental health of child soldiers in armed conflicts. For several reasons, civilian children are more accessible than child soldiers.

Researcher Brandon A. Kohrt (Emory University, Atlanta) and colleagues set out to determine the mental health effects of both child soldiers and children who were never forced into military service. The sample consisted of 141 former child soldiers and 141 never-conscripted children in Nepal between March and April 2007. The children were matched on age, sex, education, and ethnicity, and all participants experienced at least 1 type of trauma. The former child soldiers were between 5 and 16 years old at time of conscription, and the average age of study participants was about 15.75 years old at the time of the study.

Kohrt and colleagues found that 75 of the child soldiers (52.3%) met the symptom cutoff score for depression, 65 (46.1%) met the score for anxiety, 78 (55.3%) met the criteria for PTSD, 55 (39%) met the criteria for general psychological difficulties, and 88 (62.4%) were functionally impaired. Statistically adjusting for traumatic exposures and other possibly confounding variables held that being a child soldier was significantly associated with depression and PTSD among girls (2.4 and 6.8 times higher odds, respectively) and PTSD among boys (3.8 times higher odds). However, there was no statistical association between being a child soldier and general psychological difficulties, anxiety, or function impairment.

The authors note that, “The difference in mental health outcomes between child soldiers and never-conscripted children can be explained in part by greater exposure to traumatic events among child soldiers, especially for general psychological difficulties and function impairment.”


Compared to children in Nepal who were not forced into military service, former child soldiers were more likely to present severe mental health problems such as symptoms of posttraumatic stress disorder (PTSD) and depression. These findings are reported in the August 13 issue of JAMA.

As children continue to be exploited by armed groups all over the world, special mental health interventions for child soldiers are ever more necessary. There is, however, a paucity of research that is dedicated to studying the mental health of child soldiers in armed conflicts. For several reasons, civilian children are more accessible than child soldiers.

Researcher Brandon A. Kohrt (Emory University, Atlanta) and colleagues set out to determine the mental health effects of both child soldiers and children who were never forced into military service. The sample consisted of 141 former child soldiers and 141 never-conscripted children in Nepal between March and April 2007. The children were matched on age, sex, education, and ethnicity, and all participants experienced at least 1 type of trauma. The former child soldiers were between 5 and 16 years old at time of conscription, and the average age of study participants was about 15.75 years old at the time of the study.

Kohrt and colleagues found that 75 of the child soldiers (52.3%) met the symptom cutoff score for depression, 65 (46.1%) met the score for anxiety, 78 (55.3%) met the criteria for PTSD, 55 (39%) met the criteria for general psychological difficulties, and 88 (62.4%) were functionally impaired. Statistically adjusting for traumatic exposures and other possibly confounding variables held that being a child soldier was significantly associated with depression and PTSD among girls (2.4 and 6.8 times higher odds, respectively) and PTSD among boys (3.8 times higher odds). However, there was no statistical association between being a child soldier and general psychological difficulties, anxiety, or function impairment.

The authors note that, “The difference in mental health outcomes between child soldiers and never-conscripted children can be explained in part by greater exposure to traumatic events among child soldiers, especially for general psychological difficulties and function impairment.”

“The study has several clinical and programmatic implications. First, the greater burden of mental health problems among former child soldiers supports the need for focused programming, which should include, but not consist solely of, interventions to reduce depression symptoms and the psychological sequelae of trauma, especially bombings and torture, as well as incorporate belongingness and income generation. Second, girl soldiers may require focused attention, possibly for factors not addressed in this study, such as problems of sexual violence and reintegration difficulties. Third, the variation in type and severity of mental health problems highlights the importance of screening, including locally developed measures of function impairment, as a base for intervention,” suggest the researchers.

They conclude: “Without screening, there is a risk of pathologizing child soldiers as a group rather than providing support to those individuals most impaired. Finally, the presence of mental health problems among never-conscripted children illustrates the need for comprehensive postconflict community-based psychosocial care not restricted only to child soldiers.”

Source: Medical News Today

5

Headache / 7 common causes of early morning headache

« on: December 14, 2020, 02:58:14 PM »

7 common causes of early morning headache

Many people wake up in the morning with a headache. There are various reasons for this, and treatment will depend on the cause and the type of headache.

Some headache types are more common in the morning, such as migraine headaches.

One rare type, called the hypnic headache, tends to wake people between 1 a.m. and 3 a.m. The pain usually lasts 30–60 minutes, and then the person can go back to sleep.

Often, treating the underlying cause will help prevent an early morning headache.

In this article, learn about seven common causes of early morning headaches, how to manage them, and when to seek help.

1. Sleep apnea

People with sleep apnea often experience morning headaches.

With sleep apnea, a person’s breathing can pause or become shallow while they are asleep.

They may also:

• snore loudly
• make snorting or gasping sounds while sleeping
• wake frequently
• feel sleepy in the daytime
• experience mood changes

Treatment

Many people with sleep apnea do not need treatment. If the symptoms are severe, however, a doctor may recommend continuous positive airway pressure (CPAP).

The person will wear a mask that is attached to a pumping device while they sleep. The machine pumps air into the mask, and this helps keep the airways open.

A 2009 study found that 90% of people with sleep apnea stopped having morning headaches when they used nasal CPAP.

Sleep apnea can sometimes be a symptom of another condition, such as heart disease or high blood pressure. If a person sees a doctor about sleep apnea, the doctor may also test for these and other conditions.

2. Sleep disturbances

According to the American Migraine Foundation, sleeping too much or too little can contribute to morning headaches.

Sleep problems and headaches have an interdependent relationship. Poor sleep can lead to morning headaches, while conditions such as migraine, hypnic headaches, and cluster headaches can cause sleep disturbances.

Experts recommend that adults get 7–9 hours of sleep each night.

Tips for better sleep

Here are some tips for improving sleep:

• Establish a regular sleep routine, which involves going to bed and getting up at the same time every day, even on days off.
• Avoid caffeine, nicotine, and alcohol close to bedtime, as these can interrupt regular sleep.
• Avoid screen time and other activities that stimulate the brain before bedtime.
• Practice calming activities, such as meditation, before going to bed.
• Keep a record of activities that help promote sleep and those that make falling asleep harder.
• Create a dark, quiet, and comfortable space for sleeping.
• Take a relaxing bath to wind down before bedtime.
• Follow a regular exercise routine.
• Avoid large meals close to bedtime.

3. Depression and anxiety
Insomnia is a common symptom of depression and anxiety. Both of these increase the risk of experiencing early morning headaches.

In 2004, scientists surveyed nearly 19,000 people to learn more about chronic morning headaches. They found a strong link between morning headaches and anxiety and depression.

Mood disorders and chronic headaches can affect a person’s quality of life and overall well-being. Seeking medical help for anxiety, depression, and headaches may help resolve this problem.

Treatment

Treatment is available for people who have anxiety and depression, difficulty sleeping, and frequent early morning headaches.

A doctor may prescribe antidepressant medication.

Some other options include:

• seeing a sleep specialist
• attending cognitive behavior therapy sessions
• learning relaxation techniques
• getting regular exercise

4. Alcohol and drugs
The same 2004 study also identified a link between headaches and the use of alcohol and drugs.

People who consumed more than 6 servings of alcohol per day had more frequent early morning headaches than those who drank 1–2 servings of alcohol per day.

People who took certain drugs for depression, anxiety, or insomnia — such as Xanax, Valium, or Zyprexa — reported a 7.6% to 17.5% higher rate of early morning headaches.


5. Bruxism

Bruxism is a tension-related disorder that can cause a person to grind or clench their teeth, either in their sleep or while they are awake. They may not realize that they are doing it.

Sleep bruxism is a specific type of sleep-related movement disorder. People who grind their teeth in their sleep may also snore and have a higher risk of sleep apnea.

Alongside teeth grinding, there may also be:

• unexplained flattened, chipped, or fractured teeth
• tenderness or pain in the jaw or face
• fatigued jaw muscles
• difficulty opening and closing the jaw completely
• unexplained ear pain
• tooth sensitivity and pain
• unexplained damage to the inside of the cheek
• a dull headache coming from around the temple area
• sleep pattern disruption
• frequent early morning headaches

Treatment options for bruxism include:

• using a mouthguard at night
• seeking treatment for anxiety and stress
• establishing good sleeping habits
• limiting or avoiding the use of tobacco, alcohol, and recreational drugs

Some researchers have looked at drug treatments and botulinum toxin (Botox) injections for bruxism, but there is not enough evidence yet to prove that these work.

If bruxism stems from a neurological condition, a doctor may offer bruxism treatment that is specific to the condition.

6. Migraine
Migraine is a common cause of early morning headaches. If a person wakes up with a pulsating or throbbing headache and nausea or vomiting, this may indicate a migraine episode.

One 2008 study looked at the link between sleep problems and headaches in 1,800 young people, aged 12–19.

The group with migraine woke up more often during the night than those with tension-type headaches or no headache. Only 32% said that they felt well rested after sleeping.

According to the American Migraine Foundation, people with migraine are between two and eight times more likely to experience sleep problems than those without. Sleep problems also contribute to morning headaches.

7. Brain tumor and other health problems
Other health conditions may exert pressure on pain-sensitive nerve endings, resulting in a secondary headache.

Conditions that can trigger secondary headaches include:

• brain tumor
• trauma
• high blood pressure
• stroke
• cerebral venous thrombosis

Anyone who experiences a new, severe, persistent, or worsening headache should see a doctor. They may wish to rule out a serious condition.

Learn about the early symptoms of a brain tumor here.

When to see a doctor
Not everyone with early morning headaches will need to see a doctor, but it may be a good idea to do so if:

• two or more headaches occur in a week
• there are new, recurring headaches, particularly in those over age 50
• there is a sudden or severe headache accompanied by a stiff neck
• a headache occurs after a head injury
• there is a headache accompanied by fever, nausea, or vomiting that is not explained by another disorder
• there is a headache with confusion, weakness, double vision, or loss of consciousness
• a headache suddenly changes in pattern or severity
• there are chronic headaches in children
• there is a headache accompanying weakness or loss of sensation in any body part
• there is a headache with seizures or shortness of breath
• there are frequent headaches in someone with a history of HIV or cancer

Summary
Morning headaches are common, and there are several possible causes. These include sleep issues, anxiety, and migraine.

Anyone who experiences frequent or severe morning headaches should consider speaking to a doctor. Treating the underlying cause may help prevent the headaches.

source: Medical News Today

6

Hypertension / Hypertensive Heart Disease ?

« on: December 10, 2020, 11:09:46 AM »

What is hypertensive heart disease?

Hypertensive heart disease refers to heart conditions caused by high blood pressure.

The heart working under increased pressure causes some different heart disorders. Hypertensive heart disease includes heart failure, thickening of the heart muscle, coronary artery disease, and other conditions.

Hypertensive heart disease can cause serious health problems. It’s the leading cause of death from high blood pressure.

Types of hypertensive heart disease

n general, the heart problems associated with high blood pressure relate to the heart’s arteries and muscles. The types of hypertensive heart disease include:

Narrowing of the arteries
Coronary arteries transport blood to your heart muscle. When high blood pressure causes the blood vessels to become narrow, blood flow to the heart can slow or stop. This condition is known as coronary heart disease (CHD), also called coronary artery disease.

CHD makes it difficult for your heart to function and supply the rest of your organs with blood. It can put you at risk for heart attack from a blood clot that gets stuck in one of the narrowed arteries and cuts off blood flow to your heart.

Thickening and enlargement of the heart

igh blood pressure makes it difficult for your heart to pump blood. Like other muscles in your body, regular hard work causes your heart muscles to thicken and grow. This alters the way the heart functions. These changes usually happen in the main pumping chamber of the heart, the left ventricle. The condition is known as left ventricular hypertrophy (LVH).

CHD can cause LVH and vice versa. When you have CHD, your heart must work harder. If LVH enlarges your heart, it can compress the coronary arteries.

Complications

Both CHD and LVH can lead to:

1. heart failure: your heart is unable to pump enough blood to the rest of your body

2. arrhythmia: your heart beats abnormally

3. ischemic heart disease: your heart doesn’t get enough oxygen

4. heart attack: blood flow to the heart is interrupted and the heart muscle dies from lack of oxygen

5. sudden cardiac arrest: your heart suddenly stops working, you stop breathing, and you lose consciousness

6. stroke and sudden death

Who is at risk for hypertensive heart disease?

Heart disease is the leading cause of death for both men and women in the United States. Over 610,000Trusted Source Americans die from heart disease every year.

The main risk factor for hypertensive heart disease is high blood pressure. Your risk increases if:

1. you’re overweight

2. you don’t exercise enough

3. you smoke

4. you eat food high in fat and cholesterol


You’re more prone to heart disease if it runs in your family. Men are more likely to get heart disease than women who have not gone through menopause. Men and postmenopausal women are equally at risk. Your risk for heart disease will increase as you age, regardless of your sex.

Identifying the symptoms of hypertensive heart disease

Symptoms vary depending on the severity of the condition and progression of the disease. You may experience no symptoms, or your symptoms may include:

• chest pain (angina)
• tightness or pressure in the chest
• shortness of breath
• fatigue
• pain in the neck, back, arms, or shoulders
• persistent cough
• loss of appetite
• leg or ankle swelling

You need emergency care if your heart is suddenly beating rapidly or irregularly. Seek emergency care immediately or call 911 if you faint or have severe pain in your chest.

Regular physical exams will indicate whether you suffer from high blood pressure. If you do have high blood pressure, take extra care to look out for symptoms of heart disease.

Testing and diagnosis: When to see the doctor
Your doctor will review your medical history, conduct a physical exam, and run lab tests to check your kidneys, sodium, potassium, and blood count.

One or more of the following tests may be used to help determine the cause of your symptoms:

1. Electrocardiogram monitors and records your heart’s electrical activity. Your doctor will attach patches to your chest, legs, and arms. The results will be visible on a screen, and your doctor will interpret them.

2. Echocardiogram takes a detailed picture of your heart using ultrasound.

3. Coronary angiography examines the flow of blood through your coronary arteries. A thin tube called a catheter is inserted through your groin or an artery in your arm and up into the heart.

4. Exercise stress test looks at how exercise affects your heart. You may be asked to pedal an exercise bike or walk on a treadmill.

5. Nuclear stress test examines the flow of blood into the heart. The test is usually conducted while you’re resting and exercising.

Treating hypertensive heart disease
Treatment for hypertensive heart disease depends on the seriousness of your illness, your age, and your medical history.

Medication

Medications help your heart in a variety of ways. The main goals are to prevent your blood from clotting, improve the flow of your blood, and lower your cholesterol.

Examples of common heart disease medications include:

1. water pills to help lower blood pressure

2. nitrates to treat chest pain

3. statins to treat high cholesterol

4. calcium channel blockers and ACE inhibitors to help lower blood pressure

5. aspirin to prevent blood clots

It’s important to always take all medications exactly as prescribed.

Surgeries and devices
In more extreme cases, you may need surgery to increase blood flow to your heart. If you need help regulating your heart’s rate or rhythm, your doctor may surgically implant a battery-operated device called a pacemaker in your chest. A pacemaker produces electrical stimulation that causes cardiac muscle to contract. Implantation of a pacemaker is important and beneficial when cardiac muscle electrical activity is too slow or absent.

Cardioverter-defibrillators (ICDs) are implantable devices that can be used to treat serious, life-threatening cardiac arrhythmias.

Coronary artery bypass graft surgery (CABG) treats blocked coronary arteries. This is only done in severe CHD. A heart transplant or other heart-assisting devices may be necessary if your condition is especially severe.

Long-term outlook
Recovering from hypertensive heart disease depends on the exact condition and its intensity. Lifestyle changes can help keep the condition from getting worse in some cases. In severe cases, medications and surgery may not be effective in controlling the disease.

Preventing hypertensive heart disease
Monitoring and preventing your blood pressure from getting too high is one of the most important ways to prevent hypertensive heart disease. Lowering your blood pressure and cholesterol by eating a healthy diet and monitoring stress levels are possibly the best ways to prevent heart problems.

Maintaining a healthy weight, getting adequate sleep, and exercising regularly are common lifestyle recommendations. Talk to your doctor about ways to improve your overall health.

Source: Healthline

7

Headache / 10 Causes of Headache and Fever and What to Do?

« on: December 09, 2020, 05:20:24 PM »

10 Causes of Headache and Fever and What to Do?

Headache and fever are common symptoms of several kinds of illnesses. Mild types like the seasonal flu virus and allergies can cause these symptoms. Sometimes getting a fever can give you a headache.

Headache pain and fever are common in both adults and children. In some cases, they may signal that your body is fighting a more serious infection or illness. Read on for the different causes of a headache and fever.

Fever and headache pain

A fever is a rise in your body temperature. This can happen when your body is fighting an infection. Viruses, bacteria, fungi, and parasites can cause infections.

Other illnesses and inflammation can also trigger a fever. You might have a fever if your body temperature is higher than 98.6°F (37°C). A fever can lead to changes in your body that may lead to a headache.

Causes

1. Allergies
If you’re allergic to pollen, dust, animal dander or other triggers, you may get a headache. Two kinds of headache pain are linked to allergies: migraine attacks and sinus headaches.

Allergies may cause headaches due to nasal or sinus congestion. This happens when an allergic reaction makes the passageways inside and around your nose and mouth inflamed and swollen.

Allergy headache symptoms may include:

• pain and pressure around your sinuses and eyes
• throbbing pain on one side of your head

Allergies don’t typically cause a fever. However, they can make you more likely to get a viral or bacterial infection. This can lead to a fever and more headache pain.

2. Colds and flu
Colds and the flu are caused by viruses. A viral infection may give you a fever and cause headaches. Getting the flu or catching a cold can also make migraine attacks and cluster headaches worse.

Cold and flu viruses may cause inflammation, swelling, and liquid to build up in your nose and sinuses. This leads to headache pain. You may also have other cold and flu symptoms, such as:

• runny nose
• sore throat
• chills
• fatigue
• nausea
• vomiting
• loss of appetite
• sore eyes
• sensitivity to sound or light

3. Bacterial infections
Some kinds of bacteria can cause infections in your lungs, airways, sinuses around your nose, kidneys, urinary tract and other areas.

Bacterial infections can also happen through a wound or a cavity in your tooth. Some bacterial infections can spread throughout the body. This may be life-threatening and requires urgent treatment.

Symptoms of a bacterial infection depend on what area of the body it’s in. Common symptoms include fever and headaches. Symptoms of a bacterial infection in the lungs also include:

• coughing
• phlegm production
• shortness of breath
• chills and shaking
• chest pain
• fatigue
• sweating
• muscle pain

4. Ear infection
Ear infections may be caused by a bacterial or viral infection. They’re more common in children than in teens and adults.

They can cause a buildup of liquid inside the middle ear. This causes pressure and pain in and around the ear.

Ear infections can cause headaches and fever. See your doctor if you or your child has an ear infection. Some cases can cause lasting damage to the ears. Symptoms include:

• ear pain
• fever of 100°F (37.8°C) or higher
• loss of appetite
• irritability
• loss of balance
• difficulty sleeping

5. Meningitis
Fever and headache pain are among the first symptoms of meningitis. This serious illness happens when an infection attacks the lining around the brain and spinal cord. A meningitis infection is usually caused by a virus, though bacterial and fungal infections can also be the cause.

Meningitis can happen to both children and adults. It can be life-threatening and requires urgent medical treatment. Look for these symptoms of meningitis:

• high fever
• severe headache
• stiff neck
• nausea
• vomiting
• sleepiness
• sensitivity to light
• listlessness
• difficulty waking up
• lack of appetite and thirst
• skin rash
• seizure

6. Heatstroke
Heatstroke is also called sunstroke. Heatstroke happens when your body overheats. This can happen if you’re in a very warm place for too long. Exercising too much at a time in hot weather can also cause lead to heatstroke.

A heatstroke is an emergency condition. If not treated, it can lead to damage of the:

• brain
• heart
• kidney
• muscle

A fever of 104°F (40°C) or higher is the main symptom of heatstroke. You may also have a throbbing headache. Other symptoms of heatstroke include:

• nausea
• vomiting
• flushed skin
• hot, dry or moist skin
• rapid, shallow breathing
• racing heart rate
• confusion
• slurred speech
• delirium
• seizures
• fainting

7. Rheumatoid arthritis


Rheumatoid arthritis (RA) and other kinds of inflammatory conditions may trigger fevers and headache pain. This kind of arthritis happens when your body mistakenly attacks your joints and other tissues.

About 40 percent of people with RA also have pain and other symptoms in areas such as the:

• eyes
• lungs
• heart
• kidneys
• nerves
• blood vessels

If you have RA, you may have a higher risk of infections. Some medications to treat RA and other autoimmune diseases can also raise your risk. This is because they work by slowing down immune system activity.

Infections, medications, and stress due to RA may indirectly cause fever and headaches. Other symptoms of RA include:

• stiffness
• pain
• joint swelling
• warm, tender joints
• fatigue
• loss of appetite

8. Medications

Certain medications can cause fever and headache pain. These include:

• antibiotics
• blood pressure–reducing drugs
• seizure medications

Taking too much pain-relieving medication, or taking it too often, can also cause headaches and other symptoms. These include migraine medications, opioids, and over-the-counter pain relief medications.

If you have a headache from medication overuse, you may also have:

• nausea
• restlessness
• irritability
• difficulty concentrating
• memory problems

9. Vaccinations

Fever and headache pain may happen after getting a vaccine. Most vaccines may cause a slight fever within 24 hours, and last one to two days. Some immunizations can cause a delayed reaction.

The MMR and chickenpox vaccines can cause a fever one to four weeks after getting it. You may get a fever and headache because your body is reacting to the vaccine as it builds immunity against disease. Other symptoms include:

• rash
• fatigue
• nausea
• vomiting
• loss of appetite

10. Cancer
Cancer and other serious illnesses can cause fever and headache pain. The American Cancer Society notes that it’s common for people with any type of cancer to have fevers. This is sometimes a sign that you also have an infection.

In other cases, changes in the body due to illness or a tumor can trigger a fever. Cancer treatments such as chemotherapy and radiation therapy can also cause fever and headaches.

Other side effects include nausea, vomiting, and loss of appetite. This can cause dehydration and involve eating too little. These effects may also trigger fever and headache pain.

Treatment
Treatment for headaches and fever depends on the cause. Bacterial infections may require antibiotics. Colds and flu viruses usually don’t require treatment and go away on their own.

Your doctor may recommend rest and over-the-counter medications for symptoms of colds, flu, other infections, and allergies. These include:

• pain relievers
• cough suppressants
• decongestants
• antihistamines
• saline or corticosteroid nasal sprays

In some cases, your doctor may prescribe:

• allergy shots
• antifungal medications
• antiviral medications
• migraine medication

Home remedies
At-home treatments may help relieve cold, flu, and allergy symptoms. These can help soothe headaches and reduce fevers.

• get plenty of rest
• drink warm drinks and plenty of fluids to thin mucus
• apply a cool, damp cloth to your eyes, face, and neck
• steam inhalation
• sit in a warm bath
• have a cool sponge bath
• drink warm broth or chicken soup
• eat frozen yogurt or a popsicle
• essential oils like eucalyptus and tea tree oil
• apply peppermint oil to your temples

Considerations for kids

Check with your child’s pediatrician before using essential oils. Some essential oils aren’t safe for children. If you’re pregnant or breastfeeding, also check with your doctor before trying essential oils and other natural remedies.

Prevention
Help prevent infections and allergies to reduce headaches and fevers. Some tips for yourself and your child include:

• avoiding allergens that trigger allergic reactions
• lining your nostrils with a very thin layer of petroleum jelly to help block allergens
• washing your face several times a day
• rinsing your mouth and nostrils
• applying a warm or cool, damp washcloth to your face several times a day
• teaching your child to avoid sharing bottles and drinks with other children
• teaching children how to correctly wash their hands
• washing toys and other items with warm soapy water, especially if your child has been ill
• getting a flu shot

]


When to see a doctor

In some cases, you may need treatment if you have a fever, headaches, or other symptoms. Get medical attention if you have:

• a temperature of 103°F (39.4°C) or higher
• a severe headache
• skin rash
• stiff neck or neck pain
• difficulty breathing
• abdominal pain
• pain when urinating
• mental fogginess or confusion
• frequent vomiting
• seizures or fainting

If your child has a fever and headache pain after receiving vaccinations, the Seattle Children’s Hospital advises that you should get urgent medical help if they:

• are less than 12 weeks old
• have a stiff neck
• aren’t moving their neck normally
• are crying for more than three hours
• have high-pitched crying for more than one hour
• aren’t crying or responding to you

Take your child to their pediatrician if:

• a fever lasts for more than three days
• redness around an immunization injection site is larger than three inches
• redness or red streaks on the skin happen more than two days after getting an immunization
• they’re touching or pulling at their ear
• they get blisters or lumps anywhere

The bottom line
Headaches and fever are caused by a range of illnesses. These include common and mild infections. Most of these illnesses get better on their own. Viral infections like a cold or flu can’t be cured with antibiotics.

In some cases, a headache and fever may be a sign of more serious illness. See your doctor if your headaches are more severe or feel different than they normally do. Also get medical help if your fever is higher than 103°F (39.4°C) or doesn’t improve with medication therapy.

Look for signs of serious infections like meningitis in children. Bacterial infections may need antibiotic treatment. Leaving them untreated can lead to life-threatening complications.

Source:Healthline

8

Technology / 6 Tech Innovations That Will Shape Healthcare in 2018

« on: December 02, 2020, 01:59:49 PM »

Precision medicines, blood-restricting bands, teletherapy — ground-breaking technologies like these will shape the medical world in the coming year.

Healthcare is a constantly changing environment.

As new technologies and capabilities boost abilities for doctors and researchers, patients benefit with new treatments, monitors, and medicines.

Here, a glimpse of what you can expect to see in new technology in the medical field in 2018.

Smart inhalers
Inhaled corticosteroids and bronchodilators are the cornerstone treatments for asthma.

The first medication helps control inflammation while the second provides immediate relief when symptoms flair.

Inhalers are efficient when they’re used correctly, but up to 94 percentTrusted Source of people who use them don’t do so in the proper manner.

“Standard of care works for approximately 90 percent of all patients when taken correctly and as prescribed,” Tonya A. Winders, president and chief executive officer of the Allergy & Asthma Network, told Healthline.

“On the other hand, studies show about 50 percent of patients with asthma are not well controlled, which leads us to believe more can be done to increase adherence.”

Enter Bluetooth-enabled smart inhalers.

These devices are designed to detect inhaler use, remind patients to use their medication, encourage proper use of the device, and gather data about a patient’s inhaler use that can help guide care.

Each time the inhaler is used, it records the date, time, place, and whether the dose was correctly administered.

“This will provide valuable insight to determine how adherent patients are to their controller medications, as well as help us understand the patterns of when a patient experiences a flare,” Winders said.

Add-on devices, which clip to existing inhalers and send data to a smartphone app, are available now.

In a clinical trial for Propeller’s add-on smart inhaler device, researchers found that participants used less reliever medication, had more reliever-free days, and improved overall asthma control over the 12 months of the study.

The first fully integrated smart inhalers should be available to consumers by the middle of the year, Winders said.

Blood flow restriction training
The biggest innovation in fitness for 2018 promises big muscle growth results while using as little as 10 to 20 percent of the weight you’d typically use.

How’s this possible?

Restricting your blood flow.

Blood flow restriction (BFR) training uses specialized blood pressure cuffs or bands to stop the flow of oxygen-deprived blood out of your limbs.

Once your blood pressure reaches optimal levels, you perform traditional muscle-building maneuvers, but you use smaller weights.

A study in the Journal of Applied Physiology found that BFR training increases muscles while using loads as light as 20 percent of your one-rep max.

Research suggests restricting the blood flow reduces the oxygen your muscles can access during the exercise.

Without oxygen, your muscles go into metabolic stress.

You don’t need heavy weights to shock them into growth when they’re in this low-oxygen phase.

Before you head to the gym with a band or strap, Dr. William P. Kelley, DPT, ATC, CSCS, with USA Sports Therapy, advises that you consult someone trained to properly perform BFR.

“You should absolutely only do BFR training with someone who is a certified BFR clinician,” Kelley told Healthline.

What could happen if you try do-it-yourself BFR?

It “can cause nerve or vascular damage if done incorrectly or without proper training and supervision and with subpar equipment,” Kelley said.

Teletherapy
Smartphone apps and chatbots are making waves in the therapy scene, but it’s another technology that might actually bring mental health treatment back to a human-to-human interaction.

“Teletherapy, or delivering sessions by a video-enabled interface, is probably the most important tech development for mental health,” said Dr. Ken Duckworth, medical director for the National Alliance on Mental Illness.

Duckworth told Healthline that as society becomes more evolved about the role of mental healthcare in overall care, the greater the demand will be on therapists and psychiatrists.

However, the number of these providers isn’t growing to meet the demand of patients.

“The core problem with mental health is that the demand exceeds the supply. So the question is, how does technology work to deliver people those same services?” Duckworth said.

In almost every way, teletherapy is the same as traditional therapy.

You still sit face-to-face with a practitioner, and the two of you talk.

But instead of a couch and chair, you’re using Skype and FaceTime or another videoconferencing service.

The benefit of this web-based experience is that no one has to travel anywhere, and you can have a session from wherever you are, whenever you’re able.

“The no-show rates are lower. You might be able to have people on the East Coast seeing people on the West Coast at different times of the day,” Duckworth said. “You’re providing the same service, in a more efficient way.”

However, Duckworth said, the uptake for teletherapy is slow right now, but he believes it will quickly speed up as people become more familiar with the benefits, and as insurance companies begin paying for it.

“I think this is a cultural evolution and I think it’s going to take some time,” he said.

Precision meds for cancer treatment
In 2018, more than 1.6 millionTrusted Source people will be diagnosed with cancer.

Each of those people has more and better tools to fight the cancerous cells than ever before.

One such tool is precision medicine, according to Dr. Otis Brawley, MACP, chief medical director and scientific officer of the American Cancer Society.

Precision medicine is an approach to cancer treatment that allows doctors to select medicines based on an individual cancer’s genetic makeup.

In other words, a doctor won’t just treat lung cancer. They’ll treat the type of lung cancer you have, down to the specific abnormal genes and proteins.

“Over the years, we’ve gained a greater understanding of what’s going on inside a cell as it becomes cancerous and once it is cancerous. Inside the cell, there’s certain molecular mechanisms, certain genetic mutations, that make it vulnerable for treatment,” Brawley told Healthline.

“Instead of a particular organ system cancer, we’ll be looking at the cancer and then what is the molecular thing that we can exploit in that cancer.”

However, as advanced as precisions medicines are, they aren’t cures. But scientists and doctors like Brawley see great hope in one day being able to tailor treatment to each cancer’s genetic traits and changes.

The hope, or the promissory note as Brawley calls it, is that precision medicines will become better and doctors will use them where they make sense.

“If we can get better at utilizing these precisions medicines, we’ll actually be able to cure some metastatic solid tumors,” he said.

Artificial pancreas
Each year, medical technology companies are working to make diabetes more hands-off, end the never-ending cycle of checking and monitoring, and streamline the glucose-delivery process.

They’re closer than ever with artificial pancreases, also known as automated insulin delivery systems.

These systems, which are worn like traditional insulin pumps, are designed to automate blood-sugar management by monitoring glucose levels continuously and providing insulin that can stabilize blood sugar levels as they’re needed.

All of this is managed by an algorithm, or computer model, that connects your insulin pump — the artificial pancreas — to a smartphone.

“It can detect what your glucose level is, and it has an insulin delivery device that can deliver subcutaneous insulin instantly,” Dr. Robert Courgi, an endocrinologist and hospitalist with Northwell Health in New York, told Healthline. “That smart technology, it can change and vary as needed, instead of giving you that one fixed dose constantly.”

The first “closed-loop” system of this kind was approvedTrusted Source by the U.S. Food and Drug Administration (FDA) in 2016.

It’s been available for more than a year, but newer versions are anticipated in the coming months and years.

These newer versions, said Dr. Mark D. DeBoer, associate professor of pediatrics in the pediatric endocrinology division at the University of Virginia, will hopefully deliver greater ease of use and satisfaction.

“What most children and adolescents are seeking in an artificial pancreas system is one that overall decreases the work that they put into their diabetes. The ideal system for patients with diabetes is to ‘set and forget,’ and we are not there yet,” DeBoer told Healthline.

“Patients still need to be aware of what their blood sugars are and what the system is doing, but we are hoping that more work and research in the field will keep moving toward wider use.”

It’s a marvel of medical science that took decades because of the complexities of how glucose delivery and monitoring work, added Dr. Gerald Bernstein, an endocrinologist and coordinator of the Friedman Diabetes Institute at Lenox Hill Hospital in New York City.

But even these advances have a long way to go before they truly replicate a human pancreas, he said.

“We got to the moon and have rocket ships that can go back and forth, all before we were able to create anything close to an artificial pancreas because of the complexity,” Bernstein told Healthline. “Now we have to see if the algorithm will hold up over time.”

Precision meds for rheumatoid arthritis
In 2018, treatment for rheumatoid arthritis (RA) will be more personalized.

RA is a common autoimmune disease. It destroys the cartilage in joints, can cause joint destruction, and may lead to disability.

Extreme cases of RA can damage internal organs and lead to vascular inflammation. This can result in premature death.

In 2016, Yale researchers identified a genetic mechanism that may increase an individual’s risk for rheumatoid arthritis. In their study, they wrote that the use of precision medicine could help target that gene and suppress it.

RA researchers have been investigating gene variants or mutations that cause some people to develop the disease.

Like precision medication for cancer, precision medicines for RA are designed to attack vulnerable genes or areas of the cell.

That can weaken the disease, improve symptoms, and possibly help reduce joint damage.

“Any time a medication can use targeted therapy or genetic profiles to make treatment more specific to the unique patient, I would think the greater chances of success,” said Ashley Boynes-Shuck, author, blogger at ArthritisAshley.com, and health advocate who was diagnosed with juvenile idiopathic arthritis at age 10.

Thanks to breakthroughs in precision medicine in all areas, not just RA, doctors and researchers are finding ways to create novel therapies and approaches that are designed around individual people, not diseases.

“No two RA patients’ medical journeys — or bodies — are the same. Despite having the same diagnosis (rheumatoid arthritis) and possibly the same set of symptoms, every patient is nonetheless bio-individually unique,” Boynes-Shuck told Healthline.

9

Life Style / TAKE CARE OF YOURSELF

« on: November 26, 2020, 04:06:50 PM »

TAKE CARE OF YOURSELF

1. The STOMACH is injured when you do not have breakfast in the morning.

2. The KIDNEYS are injured when you do not even drink 10 glasses of water in 24 hours.

3. The GALLBLADDER is injured when you do not even sleep until 11 o'clock and do not wake up to the sunrise.

4. The SMALL INTESTINE is injured when you eat cold and stale food.

5. The LARGE INTESTINES are injured when you eat more fried and spicy food.

6. The LUNGS are injured when you breathe in smoke and stay in polluted environment of cigarettes.

7. The LIVER is injured when you eat heavy fried food, junk, and fast food.

8. The HEART is injured when you eat your meal with more salt and cholesterol.

9. The PANCREAS is injured when you eat sweet things because they are tasty and freely available.

10.  The Eyes are injured when you work in the light of mobile phone and computer screen in the dark.

11. The Brain is injured when you start thinking negative thoughts.

12. The SOUL gets injured when you don't have family and friends to care and share with you in life their love, affection, happiness, sorrow and joy.

All these parts are NOT available in the market. So take good care and keep your body parts healthy.

10

Homeopathic & Ayurveda / 15 natural remedies for a sore throat ?

« on: November 23, 2020, 06:54:19 PM »

15 natural remedies for a sore throat ?

A sore throat can be very uncomfortable. The main symptoms are pain and irritation in the throat, especially when swallowing.

A sore throat occurs as part of the body’s immune response to viral or bacterial infections.

The natural immune response leads to inflammation and swelling of the mucous membranes in the throat.

However, several natural remedies may provide relief, including some that are supported by scientific evidence.

Here are 15 natural sore throat remedies.

1. Marshmallow root

People have used extracts from the marshmallow plant, Althaea officinalis, to treat sore throats and other conditions since ancient times.

Its root contains a gelatin-like substance called mucilage that coats and lubricates the throat when a person swallows it.

Researchers have tested lozenges containing marshmallow root in animals and found them to be effective and nontoxic, even at very high doses. It may also help soothe a dry cough.

Marshmallow root infusion
Here is a recipe for a cold marshmallow root infusion to soothe a painful throat:

Ingredients:

1) 1 liter (l) of cold water

2) 1 ounce, or 28 grams (g), of dried marshmallow root


Directions:

1) Fill a jar with the cold water.

2) Place the marshmallow root in cheesecloth and tie it up in a bundle.

3) Lower the bundle into the water until it is completely submerged.

4) Place the tied end of the bundle over the lip of the jar, place the lid on the jar, and screw it on.

5) Infuse overnight, or for at least 8 hours, then remove the bundle.

6) Pour the desired amount into a glass. Add an optional sweetener of choice.

When it is ready, take sips throughout the day to help reduce symptoms.

Choosing high quality dried marshmallow root from a reliable source is important.


Bottom line: Marshmallow has a long history of use for treating sore throats. Its root contains a gelatinous substance, called mucilage, which coats and soothes the throat.

2. Sage and echinacea

Sage is a popular herb in cooking, but it also has several medicinal uses.

Sage, also called Salvia officinalis, originated in the Mediterranean. Now, people grow it around the world.

Sage may help with many inflammatory conditions, and controlled studies suggest that it can help relieve throat pain.

In one study, a sage-echinacea spray was slightly more effective at reducing throat pain than a chlorhexidine lidocaine spray. Neither treatment caused any negative side effects.

Echinacea is another herb that people use in traditional medicine. It can fight bacteria, reduce inflammation, and help treat respiratory conditions.

Sage-echinacea throat spray
Follow this recipe to make sage-echinacea throat spray at home:

Ingredients:

1) 1 teaspoon (tsp) of ground sage
2) 1 tsp of ground echinacea
3) 1/2 cup of water

Directions:

1) Boil the water.

2) Place the sage and echinacea in a small jar, then fill it with boiling water.

3) Let it steep for 30 minutes.

4) Pour the mixture through a strainer. Add 1/2 cup of hard liquor if desired.

5) Place the mixture in a small spray bottle and spray into the throat every 2 hours or as needed.

Bottom line: Research suggests that a sage-echinacea spray can help relieve a sore throat as effectively as antiseptic medication spray.

3. Apple cider vinegar

Apple cider vinegar is a natural health tonic. It has been a staple in folk medicine remedies for centuries. Its main active ingredient, acetic acid, helps fight bacteria.

The ancient Greek physician Hippocrates, known as the father of medicine, prescribed a combination of apple cider vinegar and honey, called oxymel, to treat flu symptoms, such as coughs and sore throats.

To help relieve throat pain, drink 1 cup of warm water mixed with 1 tablespoon (tbsp) of apple cider vinegar and 1 optional tbsp of honey.

The possible risks of apple cider vinegar include tooth decay and digestive problems. Learn more here.

People can find apple cider vinegar in supermarkets, health stores, and online.

Bottom line: Apple cider vinegar has antibacterial properties and, when a person mixes it in small amounts with warm water, could help relieve a sore throat.

4. Saltwater gargle
Gargling with salt water is a well-known natural remedy to get rid of a sore throat.

The salt helps reduce swelling by pulling water out of the throat tissue. It may also help kill harmful microbes in the throat.

Combine 1 cup of warm water with 1 tsp of salt and stir to dissolve. Gargle with a mouthful of this mixture for 30 seconds once per hour.

Bottom line: Gargling hourly with warm salt water may help reduce swelling and ease throat discomfort.

5. Honey

Honey is a sweetener that people often combine with other natural ingredients to soothe a sore throat.

People use honey as a medicine because it has anti-inflammatory, antioxidant, and antimicrobial effects.

In addition to helping fight infection and providing pain relief, honey can also make certain remedies taste better.

Honey may be especially effective when a person combines it with warm water and apple cider vinegar or herbs. Some people choose to use raw honey or manuka honey.

However, children under the age of 1 should avoid honey. Their guts have not yet acquired healthy bacteria that can fight off some germs, such as botulism spores, that sometimes occur in honey.

Also, people who avoid sugar or follow a low carb diet may want to choose another remedy, since honey is a form of sugar. It contains 17.3 g of carbohydrates per tablespoon.

Bottom line: Honey can help relieve throat pain, particularly when a person combines it with vinegar or herbs in warm water. Never give honey to children under 1.

6. Licorice root

The licorice plant, also called Glycyrrhiza glabra, is native to Europe and South Asia.

Best known for its sweet flavor, licorice also has uses in traditional medicine.

It has properties similar to aspirin that may help reduce sore throat pain. It also has antiviral, antibacterial, and anti-inflammatory effects.

However, there is no research into its ability to relieve illness-related sore throats.

That said, studies have reported that after surgery, licorice could significantly reduce throat pain due to breathing tube removal.

One study found that gargling with licorice water before surgery reduced the risk of getting a sore throat by 50%, compared with gargling with sugar water.

To make licorice tea, combine ground licorice root with hot water, let it steep for 5 minutes, then strain it prior to drinking.

Licorice root tea is also available at natural grocery stores and online.

Bottom line: Drinking or gargling licorice tea may help soothe a sore throat.

7. Lemon water

Lemon water is a refreshing beverage that may also reduce the throat pain that occurs during a cold or flu.

Lemon contains vitamin C and other powerful antioxidants. These compounds fight inflammation and reduce oxidative stress, which are common markers of disease.

Lemon also increases the amount of saliva the body produces, which can help keep the mucous membranes moist.

Try combining lemon with warm water and a little honey or salt water to maximize its benefits.

Bottom line: Lemon water contains vitamin C and compounds that can soothe a sore throat and assist with healing.

8. Ginger root tea

Ginger is a spice with antibacterial and anti-inflammatory effects that may help relieve throat pain.

Some laboratory studies have found that ginger extract can kill some bacteria and viruses that cause respiratory illnesses. It can also reduce inflammation in people with tuberculosis, which is a lung disease.

Ginger tea is available from most markets and online retailers. People can also make their own from fresh ginger.

Ginger root tea
Follow this recipe to make ginger root tea at home:

Ingredients:

1) fresh ginger root
2) 1 l of water
3) 1 tbsp (21 g) of honey or a sweetener of choice
4) a squeeze of lemon juice.

Directions:

1) Peel the ginger root and grate it into a small bowl.

2) Boil the water in a large saucepan, then remove it from the heat.

3) Place 1 tbsp of grated ginger into the saucepan and cover it with a lid.

4) Let it steep for 10 minutes.

5) Add the sweetener and lemon juice, then stir to combine.

This tea works well reheated as needed or served cold.

Bottom line: Ginger root tea may help fight infection, reduce inflammation, and relieve sore throat pain.

9. Coconut oil

Coconut oil is a versatile food with several health benefits.

Animal studies suggest that it may help fight infection and reduce inflammation in areas exposed to it.

Coconut oil is also very soothing because it helps lubricate the mucous membranes in the throat.

Here are a few ideas to try:

1) Add a spoonful to hot tea or hot cocoa.

2) Add a spoonful to soup.

3) Put a spoonful in the mouth, allowing it to melt and coat the throat.


Limit coconut oil consumption to about 2 tbsp (30 milliliters [ml]) per day, as it can have a laxative effect at higher dosages. When using coconut oil for the first time, start with 1 tsp (5 ml) at a time to minimize potential side effects.

Bottom line: Coconut oil is very soothing on the throat and may have anti-inflammatory effects. Take up to 2 tbsp (30 ml) per day alone or in warm beverages.

10. Cinnamon

Cinnamon is a fragrant and delicious spice with a high antioxidant content. It can also provide antibacterial benefits.

In Chinese medicine, cinnamon is a traditional remedy for colds, flus, and sore throats.

Cinnamon tea is available for purchase in most grocery stores, in both herbal and regular varieties, and online. People can also add cinnamon to herbal or black tea.

Another option is to make cinnamon almond milk, which may be especially soothing for a sore throat.

Cinnamon almond milk

Follow this recipe to make cinnamon almond milk at home:

Ingredients:

1 cup of almond milk
1/2 tsp (2.5 ml) of ground cinnamon
1/8 tsp (0.6 ml) of baking soda
1 tbsp (15 ml) of honey or a sweetener of choice

Directions:

1) Place the cinnamon and baking soda in a saucepan and mix together.

2) Add the almond milk and mix again until it is well combined.

3) Heat the mixture until it just begins to simmer, then remove it from the heat.

4) Stir in the honey or sweetener.

Bottom line: Cinnamon may help fight throat pain and infection due to a cold or flu. Try drinking cinnamon tea, or adding cinnamon to a warm beverage, to ease throat discomfort.

11. Plenty of fluids
Although swallowing may be uncomfortable, drinking plenty of water or other fluids will ultimately make the throat feel better. It is important to keep the throat’s mucous membranes hydrated so that they can heal.

Drink tea, herbal infusions, water, or other beverages at whatever temperature feels most comfortable.

Bottom line: Staying hydrated, by drinking enough fluid through the day, will allow the throat to remain moist so that it can heal.

12. Chicken soup
Chicken soup is a well-known natural cold and sore throat remedy. It is also a comfort food that allows people to get more fluids when they are sick.

Try adding garlic to the soup. Garlic contains bioactive compounds that can also provide benefits during times of illness.

A person can buy canned chicken soup ahead of time and store it until needed, or they can prepare a homemade chicken soup.

Bottom line: Chicken soup is a comfort food that may help soothe a sore throat. Adding garlic may provide additional benefits.

13. Peppermint tea
Peppermint tea contains anti-inflammatory compounds and is very soothing to the throat. The mint may also slightly numb the throat, thereby relieving pain.

Peppermint tea is caffeine-free, and its naturally sweet taste often requires no additional sweetener.

There are many peppermint herbal teas in stores and online.

To make peppermint tea at home, steep fresh peppermint leaves in boiling water for 3–5 minutes, then strain off the leaves.

Bottom line: Peppermint tea is a tasty, refreshing beverage that may help reduce inflammation and throat discomfort.

14. Chamomile tea
Chamomile is a daisy-like plant that people have used for medicinal purposes since ancient times.

Some research suggests that chamomile tea promotes restful sleep, which is important for healing.

Other studies have found that chamomile may help fight infection and reduce pain.

Chamomile tea has a pleasant, mild aroma and flavor. Like other herbal teas, chamomile contains no caffeine.

Chamomile tea is widely available at grocery stores and online.

Bottom line: Chamomile tea may promote restorative sleep, help fight infection, and soothe sore throat pain.

15. Herbal lozenges
Teas, infusions, and other drinks are soothing and provide hydration, but sometimes sucking on a throat lozenge can also be comforting.

There are herbal throat lozenges available for purchase online and in some natural grocery stores. People can also make homemade throat lozenges with some of the herbs listed in this article.

Slippery elm is a popular herb for lozenges. It contains mucilage that coats and soothes the throat, similar to marshmallow root.

Try making lozenges ahead of time to have them on hand when a sore throat develops.

Bottom line: Purchase herbal throat lozenges or make a batch ahead of time to stay prepared for a sore throat.


Medications

Over-the-counter medications also can help ease a sore throat, including:

1) Nonsteroidal anti-inflammatory drugs (NSAIDs): NSAIDs relieve inflammation and sore throat pain without causing stomach discomfort. Two common types are ibuprofen and aspirin.

2) Sprays: Lidocaine sprays and other numbing throat sprays can effectively reduce throat pain.

3) Lozenges: Throat lozenges containing lidocaine or other types of numbing medicine can help soothe a sore throat.

Bottom line: Several medications — including NSAIDs, throat sprays, and lozenges — can provide relief from a sore throat. These are available in stores and online.

Take-home message

No matter how healthy a person is, everyone gets a sore throat occasionally.

However, there are many steps a person can take to soothe a sore throat and encourage healing.

Be sure to see a doctor if a sore throat lasts for longer than a few days or is extremely painful. Severe or persistent pain may indicate strep throat, tonsillitis, or another serious infection that requires medical treatment.

Siurce: Medical News  Today

11

Headache / 19 natural remedies for a headache ?

« on: November 22, 2020, 01:04:40 PM »

19 natural remedies for a headache ?

Headaches are a very common form of pain and can be a nuisance when someone has one. Rather than reaching for over-the-counter painkillers, there are many natural methods that people can try to help them get rid of a headache.

In this article, we look at a range of home and natural remedies for headaches. People can try many of these remedies right away, and some of them might help to prevent headaches in the future.


1. Water

Drinking enough water may help prevent headaches or reduce their severity.

Dehydration can be an underlying cause of many simple headaches. It may also alter how a person feels, acts, or thinks.

As a study in the journal Antioxidants notes, even slight dehydration may alter how people think and function, making them feel worse, with or without a headache.

Water may help make someone in this situation feel better, although some studies are more cautious.

A critical reading of one study published in the Journal of Evaluation in Clinical Practice noted that drinking water did not reduce how long people had their headaches, but it did make them subjectively feel better.

Staying hydrated may be as simple as carrying a water bottle around and sipping on it throughout the day. Eating foods high in liquid, such as fruits, smoothies, or soups, may also improve hydration.


2. Cold compress

A cold compress may be a simple headache solution that many people have on hand. Applying an ice pack or another cold item to the head or neck may help constrict the blood vessels and reduce inflammation in the area. Doing so could temporarily relieve headache pain.

A study in Hawai’i Journal of Medicine & Public Health found that applying ice packs to the neck for 30 minutes significantly reduced pain in people with migraines.


3. Warm compress

In other cases, such as with a tension headache where the muscles are too tight, a warm compress may help relax these muscles and bring relief.

A warm compress could be as simple as a heated towel. People may be able to get the same effect from a tepid shower or bath.


4. Remove any pressure on the head

In some cases, there is a physical reason for a headache. Check for anything that is putting too much pressure on the head. This may be a ponytail or bun that is too tight or a hat or headband that has been on too long.


5. Turn down the lights

Some people who get headaches become sensitive to light. Bright office lights or even the bright light from a smartphone may make symptoms worse.

It may help to rest in a dark or dimly lit room while recovering from a headache.


6. Try some herbal tea

Herbal tea may be a useful way to add water to the diet while also enjoying the benefits of other natural compounds.

For instance, ginger tea may help with a migraine. One 2013 study found that ginger powder had similar effects to a common medication for reducing migraines. A simple tea of warm water and ginger powder may help with symptoms.

Other potentially calming teas include herbs such as peppermint, chamomile, and lavender.


7. Exercise

Exercise may help keep the body healthy and promote better circulation, which might reduce the chances of a headache showing up.

One 2018 review of research published in the journal Children noted that too little exercise may actually influence headaches among adolescents. Regular, moderate exercise may help, such as briskly walking or riding a bike for 30 minutes a day.


8. Check for food intolerance

Sometimes food intolerances may be the underlying cause of symptoms such as a headache.

If a headache seems to show up after meals, it may be helpful for people to keep a food journal of everything they eat each day. This may enable them to identify and avoid any foods that could trigger a headache.


9. Sleep

ifferent issues may lead to headaches, and sleep problems are among the more common ones.

Getting too much or too little sleep or not sleeping soundly may influence a headache in some people, as they have not fully rested their body.

As one paper in the journal Sleep notes, adults should try to get between 7 and 9 hours of sleep each night.


10. Acupuncture

Acupuncture is part of traditional Chinese medicine, where practitioners place small needles into the surface of the skin. The aim is not to cause pain but to stimulate the body’s own energy.

The review published in Children notes that research has shown acupuncture to be an effective way to prevent migraines and tension headaches or reduce their frequency.


11. Massaging pressure points

Massaging certain pressure points may help relieve tension in the head and reduce a headache. Many people do this instinctively, such as rubbing the back of the neck or pinching the top of the nose when they feel stressed.

There may be some truth to these instincts. Many people find that massaging the temples, jaw, or neck may help relieve tension and reduce a tension headache that comes from being too stressed.

Some other areas to try massaging include the area between the eyebrows and the two spots at the base of the eyebrows on either side of the bridge of the nose. These spots may hold tension from the eyes or head, and massaging them could help relieve this tension.

Massaging the neck near the base of the skull may also help release tension.


12. Relaxation techniques

Again, the review in Children notes that relaxation training and techniques may help many people with their headache symptoms while also reducing stress and anxiety.

Relaxation techniques include practices such as deep-belly breathing, guided meditations, and actively focusing on relaxing the muscles.


13. Caffeine

Drinking a beverage with caffeine, such as coffee, tea, or soda, may sometimes help ease a headache.

Some pain medications designed for headaches include caffeine, as the compound may improve their effectiveness.

As a review published in the Journal of Headache and Pain notes, caffeine by itself may help reduce symptoms of a tension headache or migraine. Caffeine tends to relax the blood vessels, which may support circulation and ease tension.


14. Essential oils

Aromatherapy that uses some essential oils may also relieve symptoms of a headache. The 2018 review in Children noted that inhaling lavender essential oil for 15 minutes reduced the severity of headaches, according to one study.

A separate study posted to the journal Pain suggested that peppermint oil is more effective at reducing tension headaches than a placebo.

The smells of essential oils may bother some people, and experimenting with different oils that individuals find relaxing may be a way to ease headache symptoms.


15. Magnesium

A 2015 review published in the journal Nutrientssuggests that people who regularly experience cluster headaches or migraines may be more likely to have low magnesium levels.

Adding magnesium to the diet, as a supplement, may help reduce headaches or prevent them in these cases.


16. B vitamins

Some B vitamins may help protect against headaches or reduce them. One 2015 review in Biomed Research International noted that vitamins, including folate and the vitamins B-6 and B-12, may all play a role in preventing migraine headaches or reducing headache symptoms.

The B vitamins are readily available as supplements with several brands that people can buy online.


17. Vitamin E

Vitamin E may also play a role in headache symptoms. A 2015 review of vitamin supplementation noted that vitamin E might relieve headache pain and migraine symptoms from menstrual migraines with a low risk of side effects.

This may be valuable for women who experience migraines during their menstrual cycle, as vitamin E may help keep their hormones balanced to prevent symptoms.

The review did call for larger studies before making any claims about the vitamin, however.


18. Limit alcohol intake

Some people may not respond well to drinking too much alcohol. A headache is one of the more common side effects of a hangover. This may be because alcohol acts as a diuretic, making the body release more water via the urine.

These kinds of headaches do not only occur with bouts of heavy drinking. Even with light or moderate drinking, alcohol may lead to mild dehydration symptoms in some people or make headaches worse.

Anyone who is uncertain if alcohol affects them in this way could try limiting their drinking and seeing if it changes or prevents their symptoms.


19. Avoid contact with chemicals or other strong smells

For people who often experience migraines, avoiding strong smells may be a wise step to take when trying to prevent them.

One 2013 study found that odors from sources such as perfumes or other strong-smelling chemicals may trigger migraines after just a few minutes of exposure.

It may help if people avoid sources of these smells, such as department stores, others who wear a lot of perfume, or chemical smells from cleaning products.

What type of headache is it?

There are many different types of headache, and one natural remedy may be more suitable than another to ease a specific kind. Some common headache types include:

[/list]
[li]Tension headaches. The most common headache, these often occur after a person has become overstressed and their muscles have tensed. Pain appears in the middle and top of the head, which may feel as if it has a tight rubber band around it.[/li]

[li]Sinus headaches. This type involves pain behind the eyes and nose and a general congested feeling in the head. A similar headache occurs when a person has a hangover.[/li]

[li]Cluster headaches. These headaches may appear throughout the day, causing a stabbing, sharp pain that occurs in one spot of the head.[/li]

[li]Migraines. Migraines usually cause a throbbing pain behind the eyes that grows and pulses throughout the head. The person may also become very sensitive to light, activity, or movement.[/li]
[/list]


Takeaway

There are several natural and home remedies that people can try to get rid of a headache without using medication. Some of these may work better with different types of headache.

In the end, some headaches may still not respond to these methods, and taking an over-the-counter drug, such as ibuprofen (Advil), acetaminophen (Tylenol), or naproxen (Aleve), may bring relief.

It is essential not to ignore a persistent headache. An ongoing symptom may be a sign of an underlying issue. People may want to discuss a persistent or particularly severe headache along with other symptoms with a doctor to find and resolve a problem.

Source: Medical News Today

12

Headache / What is causing this headache?

« on: November 22, 2020, 12:31:20 PM »

Headaches are a common health problem — most people experience them at some time.

Factors that lead to headaches may be:

• emotional, such as stress, depression, or anxiety
• medical, such as migraine or high blood pressure
• physical, such as an injury
• environmental, such as the weather

Frequent or severe headaches can affect a person’s quality of life. Knowing how to recognize the cause of a headache can help a person take appropriate action.


Causes


A headache can affect any part of the head, and pain may be present in one or several locations.

Headaches can cause various types of pain, and classifying the pain can help a doctor reach a diagnosis.

Doctors also categorize headaches based on whether an underlying health condition is responsible for the pain. In other words, a headache may be primary or secondary, the International Headache Society note.


Primary headaches

A primary headache is not a symptom of an underlying illness. Instead, these headaches result from problems involving the structures of the head and neck.

A primary headache may be due to overactivity of:

• specific areas of the brain
• blood vessels
• muscles
• nerves
• brain chemicals

Common types of primary headaches include cluster and tension headaches.

Also, headaches can result from using medication for the pain too often. In this case, a person has a medication overuse headache, and this is another type of primary headache.


Secondary headaches

These are symptoms of underlying medical conditions. The cause of a secondary headache may be:

• pregnancy
• systemic conditions, such as an infection
• hypothyroidism
• giant cell arteritis
• a stroke
• a brain tumor

Secondary headaches can result from serious health issues. It is important to seek medical advice if any headache:

• is severe or disruptive
• is persistent
• occurs regularly
• does not improve with medication
• occurs alongside other symptoms, such as confusion, a fever, sensory changes, or stiffness in the neck

What is causing this headache on the left side?


Types

Some of the various kinds of headache include:

Tension-type headache

This is a common form of primary headache. The pain usually arises gradually, in the middle of the day.

A person may feel:

• as if they have a tight band around their head
• a constant, dull ache on both sides of the head
• pain spreading to or from the neck

Tension-type headaches may be:

Episodic: These attacks usually last for a few hours, though they can last for several days.

Chronic: This involves tension-type headaches occurring on 15 or more days per month for at least 3 months.

Learn more about tension-type headaches.


Migraine

A migraine headache may involve pulsating, throbbing pain. It often occurs on one side of the head but may switch sides.

During an episode, a person may also experience:

• lightheadedness
• sensory disturbances, such as changes in vision, known as an aura
• sensitivity to light or sound
• nausea, possibly with vomiting

Migraine headaches are the second most common form of primary headache. They can significantly impact the quality of life.

A migraine episode may last from a few hours to 2–3 days. The frequency of episodes can vary greatly; they may occur from once a week to once a year.

Learn more about migraine.


Medication overuse headache

This was once known as a rebound headache. It occurs if a person uses medication to treat headaches too often.

Medication overuse headaches tend to result from taking opiate-based medications, such as those that contain codeine or morphine.

Beyond the headache, a person may experience:

• neck pain
• restlessness
• a feeling of nasal congestion
• reduced sleep quality

Symptoms can vary, and the pain may change from day to day.

According to The Migraine Trust, a charity organization based in the United Kingdom, people with migraine often develop medication overuse headaches. These can cause migraine episodes to occur more frequently and become more severe.


Cluster headache

These headaches usually last between 15 minutes and 3 hours, and they may occur one to eight times per day.

Cluster headaches may arise frequently for 4–12 weeks, then disappear. They tend to happen at around the same time each day.

Between the clusters, the person may have no symptoms. These remission periods may last months or years.

Cluster headaches often involve:

• brief but severe pain
• pain around one eye
• tearing or redness in the eye
• a drooping eyelid
• a blocked or runny nose
• a smaller pupil in one eye
• facial sweating

Find out more about cluster headaches.


Thunderclap headache

These are sudden, severe headaches that people often describe as the “worst headache of my life.” They reach maximum intensity in under 1 minute and last longer than 5 minutes.

A thunderclap headache is a secondary headache that can indicate a life-threatening condition, such as:

• an aneurysm
• reversible cerebral vasoconstriction syndrome
• meningitis
• pituitary apoplexy
• bleeding in the brain
• a blood clot in the brain

People who experience these sudden, severe headaches should receive immediate medical care.


Treatment

Rest and pain relief medication are the main treatments for headaches.

Options include:

• over-the-counter pain relief medications, such as nonsteroidal anti-inflammatory drugs
• prescription pain relief medications
• preventive medication for specific conditions, such as migraine
• other treatments for underlying conditions

To prevent medication overuse headaches, it is crucial to follow a doctor’s guidance.

Treating medication overuse headaches involves reducing or stopping the medication. A doctor can help develop a plan to ease off the medication safely. In extreme cases, a person may need a short hospital stay to manage withdrawal safely and effectively.


Alternative and integrative treatments

Several alternative — now known as integrative — forms of headache treatment are available, but it is important to consult a doctor before making any major changes or beginning any new treatments.

Some of these approaches include:

• acupuncture
• cognitive behavioral therapy
• herbal and nutritional health products
• hypnosis
• meditation

Research has not shown that all of these methods work, however.

Some evidence has suggested that migraine episodes may be more likely to occur when a person has low levels of magnesium and vitamin D. While the evidence is not conclusive, a person may find that taking 400–500 milligrams of magnesium oxide per day helps prevent episodes.

Nutrient deficiencies may result from the quality of a person’s diet, malabsorption issues, or other medical conditions.

Learn more about using magnesium to treat migraine.


Home remedies

Certain care strategies can help prevent headaches or ease the pain. A person could:

• Use a heat or ice pack against the head or neck, but avoid extreme temperatures, and never apply ice directly to the skin.
• Avoid stressors whenever possible, and use healthful coping strategies for unavoidable stress.
• Eat regular meals, taking care to maintain stable blood sugar levels.
• Get enough sleep, by following a regular routine and keeping the bedroom cool, dark, and quiet.
• Exercise regularly to boost overall health and lower stress.
• Limit alcohol intake and drink plenty of water.
• Take breaks when working to stretch and prevent eye strain.

Symptoms

The characteristics of a headache — and the effects on daily life — can vary. A headache may:

• affect one or both sides of the head
• radiate from a central point
• involve sharp, throbbing, or dull pain
• have a vise-like quality
• come on gradually or suddenly
• last from under an hour to several days

The features of the pain depend, to some extent, on the type of headache.

Is it a headache or migraine episode? What is the difference?


Diagnosis

A doctor can usually diagnose a type of headache after asking the person about:

• their symptoms
• the type of pain
• the timing and pattern of attacks

In some cases, the doctor may perform or request tests to rule out more serious causes of head pain. The tests may involve blood samples or imaging, such as a CT or MRI scan.


Takeaway

Many people experience more than one of the various types of headache.

Anyone who experiences severe or reoccurring headaches should consult a doctor or otherwise receive professional care.


Source: Medical News Today

13

Homeopathic & Ayurveda / Can Ayurvedic Medicine Be Used for Weight Loss ?

« on: November 21, 2020, 12:10:17 PM »

Can Ayurvedic Medicine Be Used for Weight Loss?

Ayurveda is a wellness system that originated in India around 5,000 years ago. Though it’s one of the world’s oldest healthcare traditions, millions of people all over the world practice it today. In fact, the popularity of Ayurvedic medicine is growing.

Analysts expect that by 2022, Ayurvedic medicine will have become a nearly $10 million industry. The National Center for Complementary and Integrative HealthTrusted Source estimates that around 240,000 Americans already use Ayurvedic regimens and remedies as part of their overall healthcare.

Because Ayurveda focuses on mindful nutrition, stress reduction, and cultivation of a balanced lifestyle, many people look to its dietary principles and natural remedies when they want to lose weight.

Keep reading to learn more about Ayurvedic eating practices, remedies, and supplements, and what conventional Western science has to say about the effectiveness of Ayurvedic weight loss methods.

Eating according to your dosha

Practitioners of the Ayurvedic tradition teach that human beings need to balance three forms of energy, and each energy is linked to natural elements:

• Vata. The energy of movement associated with space and air.
• Pitta. The energy of metabolism associated with fire and water.
• Kapha. The energy of your body’s structure associated with earth and water.

Although all people have vata, pitta, and kasha, a person’s dosha is the form of energy most dominant in your constitution. In the Ayurvedic tradition, the way you eat should correspond with your dosha.


Determining your dosha

Determining your dosha could prove tricky to people who are new to Ayurveda. Although there are lists of characteristics for each dosha online, the National Ayurvedic Medical Association recommends that you consult with a trained Ayurvedic practitioner if you aren’t sure which dosha is dominant for you.

Ayurvedic practitioners are licensed and regulated in India, but there’s no federally recognized certification or licensure process in the United States.

In the Ayurvedic tradition, your diet should
correspond with your dosha.


Dietary recommendations for vata-dominant people

• Eat 3 to 4 small meals daily, at least 2 hours apart.
• Incorporate lots of cooked vegetables.
• Avoid nightshade vegetables, such as eggplants, peppers, tomatoes.
• Eat juicy, sweet fruits and avoid astringent fruits like cranberries and raw apples.
  Limit legumes.
• Eat a wide variety of nuts and seeds, especially in the form of nut milks.
• Avoid addictive products like sugar, alcohol, and tobacco.
• Avoid foods that are raw, frozen, or extremely cold.

Dietary recommendations for pitta-dominant people

• Eat lots of raw vegetables and salads, especially in spring and summer.
• Limit your intake of animal foods like meat, seafood, and eggs.
• Avoid spicy foods, coffee, and alcohol.
• Avoid nuts and seeds.
• Eat legumes and lentils in moderate amounts.
• Eat and drink dairy products, especially those that have been sweetened.

Dietary recommendations for kapha-dominant people

• Limit the quantity of food you eat.
• Avoid dairy and foods high in fat.
• Limit protein.
• Eat lots of leafy greens and vegetables grown above ground (as opposed to root veggies).
• Eat astringent fruits like apples, cranberries, mangoes, and peaches.
• Limit animal foods, nuts, and seeds.

A complete list of foods best for each dosha can be found here.

Few studies have examined the effectiveness of the Ayurvedic diets based on dosha type. However, a small pilot studyTrusted Source of 22 participants in 2014 concluded that the diet, when combined with yoga practice, did result in significant weight loss.

Before you make changes to your diet
Talk to a doctor before making significant changes to your diet to be sure the steps you
plan to take are the right ones, given your overall health.


Ayurvedic weight loss remedies

Herbs and herbal remedies are an important part of the Ayurvedic tradition. Many of these herbal treatments have been in use for over 1,000 years, but few have been researched in clinical settings.

In the United States, these remedies are regulated as supplements by the FDA, and are not subjected to the strict trials required for drugs.

Here’s what we know now about the effectiveness of these Ayurvedic weight loss remedies.


Triphala
Triphala is an herbal preparation that combines three superfruits, all of which grow in India:

• amalaki (Indian gooseberry)
• bibhitaki (Terminalia bellirica)
• haritaki (Terminalia chebula)

A 2017 reviewTrusted Source of scientific literature found that triphala was effective at reducing blood glucose levels in people with type 2 diabetes. It also led to greater weight loss for participants in one study.

Guggul

Guggul is the dried resin of the Mukul myrrh tree. Although it’s been used as a weight loss aid in Ayurvedic medicine, clinical research on its effectiveness has produced inconsistent results.

One 2008 lab study found that the active ingredient in Guggul preparations did cause fat cells to break down. However, another lab study in 2017 concluded that it had no effect on the hormone that causes fat metabolism.

Kalonji

Kalonji, also known as black seed or black cumin (Nigella sativa), has been studied extensively for a wide range of uses. In human studiesTrusted Source, Nigella sativa seeds and oils have both improved weight loss for women and men living with obesity.

These studies are promising, but more research is needed to confirm the results.

Vijayasar or Kino tree

Extracts from the vijayasar tree (Pterocarpus marsupium), also known as the Kino tree, may help you lose weight. Although there are no published studies showing its effectiveness in humans, studies have shown that the extract caused fat reduction in rats.

Other weight loss remedies

Some Ayurveda advocates recommend these botanical or herbal remedies to aid with weight loss, but there’s not enough research to support their use for this purpose:

• punarnava
• aloe vera
• ajwain
• lemon-honey
• pepper (piperine)
• cabbage horse gram
• ginger-garlic lemon

OTC Ayurvedic weight loss capsules

A number of Ayurvedic weight loss supplements can be found on the market in tablet, capsule, and powder forms. While some of these products may help you lose weight, there’s little research to support their use.

The National Institutes of Health (NIH) recommends that you talk to your doctor before trying dietary supplements for weight loss.

Dietary supplements aren’t tested or regulated the same way medications are. So it can be hard to know exactly what’s in a supplement. Supplements can also interact with other medications you’re taking.


Ayurvedic diet tips for weight loss

Ayurveda scholars at The Chopra Center have collected a number of Ayurvedic practices that can be helpful as part of an overall weight loss program.

• Practice mindfulness, even while you eat. Adding meditation to your daily life can reduce the amount of cortisol (the stress hormone
• associated with weight gain) in your body. Another way to increase mindfulness is to eat slowly and quietly. Listen to your body’s signals about how much to eat and when to stop.
• Eat your largest meal during the day, not at night. StudiesTrusted Source show that large caloric intakes late in the day can lead to obesity.
• Sip warm lemon water to start your day. Doctors at Cleveland Clinic agree: lemon water aids digestion.
• Exercise. As with eating, how and when you exercise should be compatible with your dosha. But doctors in both Ayurvedic and allopathic (Western) medicine agree: If weight loss is your goal, exercise is an important part of the plan.
• Sleep well. Research shows that poor sleep is linked to weight gain.

Is Ayurvedic medicine safe?

The principles of Ayurvedic medicine have been in use for a long time. An Ayurvedic diet is rich in whole foods, and an abundance and variety of vegetables, whole grains, and lean proteins.

Ayurvedic diets emphasize moderation and mindful eating. In addition, an Ayurvedic approach to healthcare emphasizes prevention, physical movement, stress reduction, and balanced living. All of those principles and practices are safe and healthy.

You may need to be cautious when it comes to Ayurvedic herbal preparations because they aren’t regulated by the FDA. More research is needed to be sure they’re safe and effective.

You should also conduct research when deciding which Ayurvedic practitioners you want to consult. Most American states don’t license Ayurvedic practitioners, and there’s no federal certification or licensure requirement.

Talk to your doctor about any recommendations you receive to be sure they’re appropriate given your overall health.



Source: Healthline

14

Homeopathic & Ayurveda / Complementary and Alternative Treatments for Stroke ?

« on: November 21, 2020, 11:26:53 AM »

Understanding complementary and alternative treatments for stroke

Blocked arteries, ruptured blood vessels, or blood clots can cause a stroke.

Complementary and alternative medicine (CAM) may help with stroke prevention and recovery. Examples of CAM treatments include massage, dietary supplements, or acupuncture to manage stress.

According to a 50-year study of strokes in India, where strokes are more common than in Western countries, managing the risk factors of stroke was the best option for prevention. One-third of the participants made education and lifestyle changes to control their risk factors. These changes proved to be the most effective way to prevent another stroke in this group.

Evidence doesn’t suggest that CAM treatments are better than medical treatments. In fact, CAM treatments haven’t been as well-studied as standard therapies. So CAM treatments shouldn’t replace any treatments your doctor has prescribed. If you think you’re having a stroke, call 911 or your local emergency services.

But adding CAM treatments to your healthcare routine may help you reach health goals. For example, it may help lower your blood pressure faster.

Check with your doctor first before trying CAM treatments.

Know which risk factors for stroke are manageable

An important aspect of stroke prevention is understanding which risk factors can be controlled.

Uncontrollable risk factors are:

• age
• gender
• race
• a family history of stroke
• a personal history of stroke

Common controllable risk factors for stroke include:

• the use of alcohol or drugs, such as cocaine
• smoking
• a lack of exercise or physical activity
• a poor diet
• an unhealthy weight
• diabetes
• stress
• depression
• unhealthy cholesterol levels
• high blood pressure

What to eat

Your doctor may prescribe medication for lowering cholesterol and may recommend a heart-healthy lifestyle. Eat or drink the following items regularly to help you reach your health goals.


Black or green tea

Tea contains plant nutrients called flavonoids, which can help decrease cholesterol and blood pressure. Drinking at least 3 cups of black or green tea per day may help reduce your risk of stroke. Researchers in one study found that people who drank this amount of green or black tea had far fewer incidences of repeated stroke.

Black tea may be especially helpful for diabetes management. The compounds in black tea mimic the effects of insulin and prevent starch from turning into sugar.


Fruits and vegetables

Fruits and vegetables aren’t just good for your physical health. Researchers in a 2016 study found that eating more fruit may increase happiness and well-being as quickly as the next day. Eating eight portions per day may increase life satisfaction and help lower stress levels.


Pomegranate

Pomegranate concentrate is high in antioxidants and phytosterols, which are plant steroids that lower cholesterol. Taking pomegranate concentrate with low-dose statin therapy or the regular use of cholesterol-lowering drugs can help reduce cholesterol, according to the Israeli Institute of Technology. It may also lessen a statin’s side effects, such as muscle pain.

Ways to start moving

Yoga is a good option for low-impact exercise.

According to the Harvard Health Blog, research findings suggest that yoga may improve stroke recovery, especially for people with balance issues or fear of falling. Yoga promotes smooth physical movements, improved breathing, and mental focus that may have been lost after a stroke.

Another popular exercise for stroke prevention and recovery is tai chi. Tai chi is a Chinese exercise consisting of slow and graceful movements practiced in a semi-squatting position.

Research from 2015 showed that tai chi helps improve body balance and reduces depression and anxiety. In 2017, many of those same researchers published a study suggesting that tai chi has a role as a protective measure against ischemic stroke in older adults.


Manage your weight

Maintaining a healthy weight, and a healthy body fat ratio or body mass index (BMI), is a good way to manage many risk factors for stroke.

If most of a person’s body fat rests around the waist instead of the hips, then they have a greater risk of heart disease and type 2 diabetes. Women with a waist size greater than 35 inches and men with a waist size greater than 40 inches also have a higher risk Trusted Source of these conditions, according to the National Heart, Lung, and Blood Institute (NHLBI).

The NHLBI states that weight loss can:

• improve blood pressure readings
• lower cholesterol
• lower risk of type 2 diabetes
• decrease body fat

Visit your doctor to find out your ideal healthy weight.



Don’t stress out

High levels of stress are linked to a significantly increased risk of stroke, according to the American Heart Association (AHA). Learn relaxation techniques to reduce tension in your mind and body.


Massages

Massages can help increase blood flow to an affected area, especially for stroke-related muscle problems. In one study, massages decreased pain, increased health, and improved movement after stroke.

A few studies in China also found that external counterpulsation (ECP) treatments might encourage recovery in people who’ve had an ischemic stroke.

ECP treatments involve wrapping cuffs around the hips, thighs, and calves. These cuffs inflate and deflate, creating a massage-like sensation and helping blood flow to the brain.

Researchers at the S.H. Ho Cardiovascular Disease and Stroke Centre in Hong Kong found that one-hour ECP treatments for 35 days increased blood pressure by 13 percent, heart function by 74 percent, and blood flow to the brain by 9 percent.


Other techniques

Other ways you can relax include:

• aromatherapy
• fun hobbies, such as reading or playing board games
• positive self-talk
• meditation
• getting enough rest

Benefits of acupuncture

Acupuncture involves a practitioner inserting small needles into specific points of the body. It’s known to help ease pain and manage other muscle problems affected by stroke. A similar therapy is acupressure, which uses pressure instead of needles on the same points as acupuncture.

There isn’t enough scientific evidence on acupuncture’s effectiveness for stroke prevention. But some researchTrusted Source has revealed overall improvements in people’s quality of life, including positive effects on mobility.

Acupuncture is considered safe when an experienced and licensed practitioner applies it.

Check your acupuncturist’s certifications if you’re interested in this therapy. A licensed acupuncturist will have a Master of Acupuncture, Master of Acupuncture and Oriental Medicine, or Doctor of Oriental Medicine certification. Look for the title licensed acupuncturist (LAc) too. Licensed acupuncturists have the training and skills to use acupuncture for health issues, such as:

• certain chronic diseases
• pain
• rehabilitation
• injured muscles

You can check your doctor’s certification by searching for their membership in the American Academy of Medical Acupuncturists (AAMA) or the American Board of Medical Acupuncture (ABMA).


Boost prevention or recovery

It’s suggested certain vitamins or supplements may help with risk factors such as high cholesterol and blood vessel damage. However, rigorous studies are still needed to support such claims.

Some supplements may cause negative side effects when used with certain medications. Check with your doctor before taking any extra nutritional or herbal supplements.


Vitamins and nutrients

Little scientific evidence exists that indicates supplements can prevent stroke directly. But some research suggests that they can help reduce risk and improve recovery. You may find benefits from taking the following:

• Folic acid, vitamin B-6, and vitamin B-12. Certain B vitamins could help to lower levels of the amino acid homocysteine. High levels of homocysteine are linked with an increased risk of stroke.
• Betaine. ResearchTrusted Source shows that the amino acid betaine may lower levels of homocysteine.
• Vitamin C. This vitamin may aid in repairing blood vessel damage and reducing plaque buildup in the arteries.
• Vitamin D. Supplements of this vitamin may be beneficial because low vitamin D levels are associated with an increased risk of artery-blocking strokes, especially in people with high blood pressure.
• Vitamin E. Taking supplements of vitamin E may help with memory impairment.
• Omega-3 fatty acids. In general, omega-3 fatty acids may improve cholesterol levels. One type of omega-3 fatty acid, alpha-lipoic acid (ALA), may also prevent cell damage, according to a study performed on rats.
• Magnesium. The mineral magnesium may lower blood pressure, according to a study in the journal Hypertension.
  
  The AHA recommends getting your vitamins and nutrients primarily through food rather than supplements.

Herbal supplements

Herbal supplements are a popular choice for people who prefer natural remedies. The following herbal supplements may improve blood circulation in the brain and help prevent another stroke:

• Ashwagandha. Also known as Indian ginseng, ashwagandha has antioxidant properties that may prevent and treat stroke. A 2015 study explored its effect on mice.
• Bilberry. This berry may improve cholesterol and lower blood sugarTrusted Source.
• Garlic. Preventing blood clotting and destroying plaque are two potential benefits of garlic.
• Asian ginseng. A staple of Chinese medicine, Asian ginseng is said to improve memory.
• Gotu kola. This herb has been shown to boost cognitive function in people who’ve had strokes.
• Turmeric. A spice, turmeric may lower cholesterol levels and help prevent blockages in arteries.

You’ll want to avoid these supplements if you’re taking warfarin (Coumadin), aspirin, or any other blood-thinning medications. They’ll thin your blood even more. Always ask your doctor first before taking any additional supplements.


The takeaway

Using CAM treatments to manage controllable risk factors can be helpful for stroke prevention and recovery. Along with important lifestyle changes, treatments such as acupuncture or supplements can make a difference.

These treatments shouldn’t replace medical or surgical treatments, but they have the potential to help you reach certain health goals, such as lowering blood pressure. Tell your doctor if you’re considering CAM treatments. Some treatments may interact negatively with your medication.


Source: Healthline

15

Clinical Nutrition & Dietetics / Is There a Best Time to Drink Milk?

« on: November 19, 2020, 02:09:39 PM »

According to Ayurvedic medicine, an alternative health system with roots in India, cow’s milk should be consumed in the evening.

This is because the Ayurvedic school of thought considers milk to be sleep-inducing and heavy to digest, making it unsuitable as a morning drink.

Still, you may wonder whether there’s any scientific evidence to support this claim — or whether drinking milk at other times of the day may be beneficial depending on your health goals.

This article reviews whether timing matters when it comes to drinking milk.


Does timing matter?

In certain instances, drinking milk at a specific time may help you reap the most benefits.


For general health

Milk provides a variety of health-promoting nutrients, and drinking a glass at mealtime is an easy way to add them to your diet.

In fact, 1 cup (240 ml) of whole milk contains:

• Calories: 149
• Protein: 8 grams
• Fat: 8 grams
• Carbs: 12 grams
• Calcium: 21% of the Daily Value (DV)
• Magnesium: 6% of the DV
• Potassium: 7% of the DV
• Vitamin D: 16% of the DV

The calcium in milk supports bone growth, while magnesium and potassium are vital for blood pressure regulation. This ubiquitous beverage is also low in calories but rich in protein (3Trusted Source, 4Trusted Source).

In the United States, most milk products are fortified with vitamin D, another nutrient that promotes bone health by helping your body absorb calcium. However, not every country fortifies its dairy (3Trusted Source).

Still, no research suggests that there’s a specific time to drink milk to reap its general health benefits.


For weight loss and muscle gain

Since milk is rich in protein, it may aid weight loss and muscle building.

Protein-rich foods like milk can boost weight loss by improving metabolism and increasing fullness after meals, which may lead to lower daily calorie intake.

What’s more, drinking milk after workouts supports muscle growth and improved body composition.

One 3-month study in 10 young women found that those who drank fat-free milk 5 days per week after strength training experienced greater improvements in muscle mass and fat loss, compared with those who did not drink milk (8Trusted Source).

Based on these results, the best time to drink milk to promote muscle growth and weight loss appears to be directly after exercise.

However, keep in mind that drinking excessive amounts of milk may lead to weight gain due to high calorie intake (9Trusted Source).


For improving digestion

Some people believe that milk bolsters digestion, although scientific evidence does not back this idea.

Therefore, there’s no recommended time of day to drink milk to aid digestion. All the same, you can try drinking it with meals to see if you notice a difference.

Nonetheless, some fermented dairy products, including yogurt and kefir, may promote digestion and healthy bowel movements. These items contain probiotics, or beneficial bacteria that support your gut microbiome (10, 11Trusted Source).



SUMMARY

There’s no recommended time to drink milk to reap its general health benefits. However, if you’re looking to lose weight or build muscle, studies suggest that drinking milk right after workouts is best.

Some groups should limit or avoid milk in general

People with lactose intolerance or a dairy allergy should avoid milk.

Lactose intolerance is an inability to digest the main sugar in milk. This condition results in gas, bloating, and diarrhea (12Trusted Source).

Additionally, people with diabetes or poor blood sugar control may want to limit their milk intake. Since milk contains lactose, a type of sugar, it may contribute to high blood sugar levels (13Trusted Source).

If you limit your dairy intake, you can choose from several plant-based milk substitutes, including almond, soy, cashew, and hemp milks. You may want to look for varieties that are unsweetened and don’t contain unnecessary additives.


SUMMARY

People with lactose intolerance or dairy allergies should avoid milk. Numerous nondairy alternatives, including soy and almond milks, are available.


The bottom line

Cow’s milk is a nutrient-rich beverage that provides protein, calcium, and several other nutrients.

No research suggests that you should drink milk at a particular time to reap its health benefits. However, some studies indicate that drinking it after a workout may help those who specifically want to lose weight or build muscle.

Overall, the best time to drink milk depends on your personal goals and needs.

Source: Healthline