Sleep is the Best Medication

Are you sleeping during work hours?

Are you having a hard time getting out of bed in the morning?

Do you need to totally rely on an alarm clock to wake up on time?

Do you feel lethargic in the afternoon?

Someday or the other, we all have experienced such situations in our lives. Many of us have even scrambled a lot to meet the never-ending demands at work and at times preferred to cut back on sleep. To cope with the basic needs of the fast-paced society, we often forget to give importance to sleep, which is the foremost requirement of our body.

Failure to catch up on the regular sleep hours and pattern can show many adverse effects on our overall health. Lack of proper sleep can directly affect our mood, energy, and ability to cope up with stress. Our performance during the day is solely dependent on the amount of sleep we get the night before. Sleep deprivation can lead to number of chronic diseases and conditions such asdiabetes, Cardiovascular Diseases (CVD), obesity, high cholesterol, and depression.

People who suffer depression lose interest in things they otherwise used to enjoy. know more about the symptoms of depression.

We all live in this illusion that exercise and healthy diet are the only essential lifestyle habits for optimal health. However, that is not completely true. Sleep is mandatory to maintain our productivity, emotional balance, creativity, and even Body Mass Index (BMI). High-quality sleep not only boosts the memory but also keeps the stress hormone levels in check, and even prevents the onset of depression by producing enough serotonin. BMI is a fair and reliable indicator of body fatness. To calculate your BMI click here.

While sleep requirements vary slightly from person to person, most healthy adults need between seven and a half to nine hours of sleep per night. The children and teens need even more hours of sleep. Since older adults, face trouble getting a sound sleep due to night awakenings, daytime naps can help fill in the gap.

According to the National Institutes of Health, the average adult sleeps less than seven hours per night. However, in the fast-paced life, six or seven hours of sleep is quiet sufficient. The following table gives the average sleep hours needed according to the age.

Despite being aware of all the health benefits of sleep, we fail to get enough sleep. However, by .adopting some simpler rules in our lives, we can tackle our sleep problems.

Eight Tips for Better Sleep:

• Every night try to sleep for at least for seven and a half hours 
• Maintain a sleep diary: Record when you go to bed, when you get up, and your total hours of sleep
• No blue light: Blue light  suppresses melatonin, the sleep-regulating hormone  therefore, switch off the television, computer, or any electronic gadgets before bedtime
• Relax yourself: Before you dose off, relax yourself by taking a warm bath, listening to soft music, or by reading a book
• Set your schedule: The way you schedule your time for work and other important things, you should also schedule enough time for sleep
• Say ‘No’ to caffeine: Caffeine interferes with sleep so avoid any such products three to four hours before bedtime
• Take a sleep vacation: Whenever you have a flexible schedule, go to the bed at the same time every night and make sure you sleep until you wake up naturally

Read more Useful health Blog Posts:

Are you at a risk of having a heart attack or any other heart disease?Snack smartly  to get high quality sleep

Can Pain Kill Pain?

Dozens of needles being pricked on my body, won’t that be painful? Will those needles cause any bruising? Is there a chance of infection through needles? The painkillers are available but bring with them a variety of bothersome symptoms. Doctor has suggested acupuncture, as it is effective and adhering to the clinical guidelines. Yet there are these doubts? Is acupuncture really worth a try for chronic pain? Have you been in such a dilemma?

Chronic pain can impact every aspect of your life; interfering with daily activities, work productivity, social, and personal life. For someone who is searching for a solution to end the suffering due topain,a treatment option that includes yet another pain stimulation caused artificially can be fearful. According to a recent study, fear of pain can be a dominant factor in acupuncture-related fear. If so, then why is acupuncture so common? Why is it being recommended by some of the national clinical guidelines for pain relief?

Acupuncture, which originated in China, more than 2000 years ago, is now practiced worldwide. Acupuncture theory assumes that health is maintained by keeping the body in a ‘balanced state’. Any imbalance in the body, which may be caused by blocking the Qi(vital energy), can lead to disease.

In acupuncture, fine needles (32–36 gauge) are inserted into the body to stimulate some special points so as to maintain the physical, mental and spiritual balance. Acupuncture is thought to show its pain relieving effects based on several theories. According to one theory, effect of painful stimulus can be suppressed with another stimulant (pricking a needle). Another theory explains that acupuncture stimulates the production of chemicals, such as endorphin, serotonin, and acetylcholine, which relieve the pain.

Drug therapy for pain involves use of acetaminophen (paracetamol) and/or non-steroidal anti-inflammatory drugs (NSAIDs) and is considered to be the mainstay of chronic pain treatment. The most important role of these drugs is to help facilitate functional restoration through analgesia (reduction of pain). However these drugs relieve pain at an expense of considerable adverse effects. The gastrointestinal side effects, such as dyspepsia, ulcers, and bleeding are seen very commonly with NSAIDs. Some drugs may also cause platelet inhibition, liver dysfunction, and dizziness. In rare cases, NSAIDs can affect your heart and rest of the circulatory system.

Clinical studies performed by experts worldwide, provide evidence that acupuncture is beneficial in relieving pain resulting from different conditions, such as arthritis, neck pain, back pain, menstrual cramps, and migraine, etc. (read for scientific evidence)The clinical guidelines issued by the American Pain Society and the American College of Physicians, suggest using acupuncture for the treatment of chronic low back pain when patients do not respond to conventional treatment.

Although the benefits of acupuncture are clear in many health conditions, a great number of patients are hesitant to receive acupuncture treatment. The fear of receiving acupuncture treatment could be due to needle phobia or occurrence of adverse events, such as bleeding, infection, etc. However, evidence suggests that serious adverse events occur rarely and skilled practitioner knows how to reduce these risks.

So, if the fear of pain from needle pricking or occurrence of other adverse effects is holding you from trying acupuncture, here is an answer to your doubts:

• Acupuncture is technically an invasive procedure and the risks associated with this procedure are very rare
• The procedure causes virtually no pain when performed by skilled acupuncturists
• As per the report by the World Health Organization (WHO), there are approximately 10,000 trained acupuncturists in the US, including 3000 physicians
• You may experience just a dull ache or a slight tingling feeling when the needle is inserted
• The introduction of single-use disposable needles eliminates the risk of cross infection
• Lying down during the procedures reduces the chance of needle shock reaction

In cases of chronic pain, when the conventional medicines seem ineffective, or has intolerable side effects, acupuncture done through skilled hands, undoubtedly appears to be a safer and effective treatment option.

Helping you chose the best treatment option

IControlMyHealth Editorial Team

References

1. Wilkinson J, Faleiro R. Acupuncture in pain management.ContinEducAnaesthCrit Care Pain (2007) 7 (4): 135-138.
2. Demir Y. Non-Pharmacological Therapies in Pain Management. In: Racz GB, Noe CE. Pain Management – Current Issues and Opinions, ISBN 978-953-307-813-7.        http://cdn.intechopen.com/pdfs/26152/InTech-Non_pharmacological_therapies_in_pain_management.pdf, Accessed September 6, 2013.
3. Audette JF, Ryan AH. The role of acupuncture in pain management. Phys Med RehabilClin N Am. 2004; 15(4):749-72, v.
4. Kim HS, Kim YJ, Lee HJ, et al. Development and validation of acupuncture fear scale.Evid Based Complement Alternat Med. 2013;2013:109704.
5. Andreescu C, Mulsant BH. Complementary and alternative medicine in the treatment of bipolar disorder–a review of the evidence. J Affect Disord. 2008; 110(1-2):16-26.

Beefing Up Your Diet (and Life) without Meat

A recent study in the Journal of the American Medical Association (JAMA) shows vegetarians are 12 percent less likely to die than meat-eaters.

“Oh, are you a vegetarian? That’s so monotonous! Having veggies every time when you have loads to eat from the animal kingdom.”

Every now and then I listen to these customary remarks when I am amongst a group of people who are meat lovers. And my usual response to everybody who puts forth this question is, “Are you aware of the benefits of a vegetarian diet?” the answer is quite expected, “No, not really! How can it be healthy when you can’t even get the complete nutrients your body requires for healthy living?”

It is quite uncommon that people are aware of the power of the vegetarian diet for a healthy life. The common perception amongst the general population is that people follow vegetarian diets due to religious, ethical, and environmental considerations. They rarely know that many times the driving force behind people who opt to be vegetarians is “better health.”

Recently, vegetarian diets have experienced a surge in popularity. These diets do not contain meat, poultry, or fish; vegan diets further exclude dairy products and eggs. Vegetarians consume fruits, vegetables, whole-grains, legumes, nuts, and various soy products.

As per the recommendations of the American Dietetic Association and Dietitians of Canada, appropriately planned vegetarian diets are healthy, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases.

Let’s have a look at some facts to understand the benefits of vegetarianism better. As per the position statement of the American Dietetic Association and Dietitians of Canada for vegetarian diets:

• A vegetarian diet is associated with many health benefits because of its higher content of dietary fiber, carotenoids, folic acid, and antioxidants, such as vitamin C and E, potassium, magnesium, and many phytochemicals. In addition, a vegetarian diet has lower levels of saturated fat and cholesterol.
• Various studies have been reported which conclude that vegetarians have lower body mass indices than non-vegetarians as well as lower rates of death from ischemic heart disease; vegetarians also show lower incidence of high blood cholesterol levels, hypertension, type 2 diabetes, prostate cancer, and colon cancer.
• Well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence.
• Vegetarians should ensure that they consume foods that are fortified with essential nutrients, such as vitamin B12, vitamin D, omega-3 fatty acids, calcium, iron, and zinc.

Further, a recent study in the Journal of the American Medical Association (JAMA) shows that vegetarians have 12 percent overall less death rates than meat-eaters. Vegetarian diets have been associated with more favorable levels of cardiovascular risk factors, and nutrient profiles of the vegetarian dietary patterns suggest possible reasons for reduced cardiovascular risk, such as lower saturated fat and higher fiber consumption.

Although that ribs and steak might be tempting, keep in mind that red meat, especially processed red meat, has been linked to an increased risk of chronic diseases, such as cardiovascular disease, high cholesterol, and cancer. Non-vegetarian food also doesn’t provide fiber or the roughage essential for the body to keep the digestive system healthy. Finally, non-vegetarian diet lacks in many essential nutrients, which are available in the natural form from fruits and vegetables.

After having a glimpse at the facts, you must have realized that choosing to be a “vegetarian” is a more healthy way of living. The purpose of this article is to help you understand the potential benefits of plant-based diet, promote healthy eating habits, and show you an easier path to healthier life.

So dwell on this “better” option and embrace it with confidence, as it definitely is a better and healthy way of living.

Helping you to live a healthier life

IControlMyHealth Editorial Team

References

1. Health effects of vegetarian and vegan diets. Key TJ, Appleby PN, Rosell MS. Proc Nutr Soc. 2006 Feb;65(1):35-41. http://www.ncbi.nlm.nih.gov/pubmed/16441942.
2. Health effects of vegan diets. Craig WJ. Am J Clin Nutr. 2009 May;89(5):1627S-1633S. doi: 10.3945/ajcn.2009.26736N. Epub 2009 Mar 1.http://www.ncbi.nlm.nih.gov/pubmed/19279075.
3. Nutrition concerns and health effects of vegetarian diets. Craig WJ. Nutr Clin Pract. 2010 Dec;25(6):613-20. doi: 10.1177/0884533610385707.http://www.ncbi.nlm.nih.gov/pubmed/21139125.
4. Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets. American Dietetic Association; Dietitians of Canada. J Am Diet Assoc. 2003 Jun;103(6):748-65. http://www.ncbi.nlm.nih.gov/pubmed/12778049.
5. Position of the American Dietetic Association: vegetarian diets. Craig WJ, Mangels AR; American Dietetic Association. J Am Diet Assoc. 2009 Jul;109(7):1266-82.http://www.ncbi.nlm.nih.gov/pubmed/19562864.
6. Vegetarian diets: what are the advantages? Leitzmann C. Forum Nutr. 2005;(57):147-56.http://www.ncbi.nlm.nih.gov/pubmed/15702597.
7. The contribution of vegetarian diets to human health. Sabaté J. Forum Nutr. 2003;56:218-20. http://www.ncbi.nlm.nih.gov/pubmed/15806870.
8. Vegetarian diets: what do we know of their effects on common chronic diseases? Gary E Fraser. Am J Clin Nutr. 2009 May; 89(5): 1607S–1612S. Published online 2009 March 25. doi: 10.3945/ajcn.2009.26736K. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2677008/.
9. Nutritional Update for Physicians: Plant-Based Diets. Philip J Tuso, Mohamed H Ismail, Benjamin P Ha. Perm J. 2013 Spring; 17(2): 61–66.doi: 10.7812/TPP/12-085http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/.
10. Vegetarianism in a Nutshell. http://www.vrg.org/nutshell/nutshell.htm. Accessed September 5, 2013.
11. Vegetarian Dietary Patterns and Mortality in Adventist Health Study 2.http://extremelongevity.net/wp-content/uploads/vegans.pdf. Accessed September 5, 2013.

Useful Tips To Provide Healthy Lifestyle To Your Children.

Parents and childhood obesity

If a child learns confidence, he lives with enthusiasm, If a child learns to have faith, he lives with co-operation,However, if a child is addicted to unhealthy food, he lives with obesity!

According to a report from the National Institute of Health (NIH), childhood obesity has emerged as the number one health problem in the United States. In the past 30 years, childhood obesity has more than doubled in children and tripled in adolescents. Of course, there are certain factors such as easy access to cheap, high calorie processed foods, and snacks that contribute to the childhood obesity. Many children plug themselves in the world of television with a bowl full of chips and a can of soft drink. In addition, the increased preference for smart phone apps over physical exercise is the surplus cause for the obesity among children.

So who or what can rescue these kids from this killer disease? There is an urgent call to guide these kids that stepping in the fad of fast food will ultimately lead them towards the flock of diseases like high blood pressure, type 2 diabetes, and various heart diseases. According to a report by American Academy of Child and Adolescent Psychiatry, teens who are overweight, tend to have lower self-esteem and are not well accepted in their peer group. This leads to countless emotional problems anddepression, which is accompanied by crying spells, body aches, low energy, and eventually feeding eating disorders.

There is a very popular saying “How far is too far?” Parents try their best to protect their kids from other dangers that are hazardous to health. However, in most cases they fail to protect the kids from obesity.

Most of the parents work for very long hours just to fulfill every desire of their children. The demanding work culture allows less time to cook, and this leads to drive-thru meals. Unfortunately, most of the drive-thru meals are not healthy and are only crammed with fatty stuff. Kids are too innocent to spot the havoc they are building for themselves. Being a parent, it’s your responsibility to provide nutritious meals and a healthy lifestyle to your children. Here are few tips:

As a parent, you need to follow some basic rules of life. Parents should set good examples for their kids. Therefore, eat a healthy diet yourself with lots of fruits and vegetables, and at least exercise for 30 minutes daily. This will motivate the kids to follow a healthy and active lifestyle.

Being a parent, it’s your prime and the utmost responsibility to take control of your child’s health and help your children in developing and maintain healthy eating habits. This will ultimately help in addressing the problem of childhood obesity.

References:

1. Centre for Disease Control and Prevention.http://www.cdc.gov/healthyyouth/obesity/facts.htm. Accessed on September 2, 2013.

2. American Academy of Child and Adolescent Psychiatry.http://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/Facts_for_Families_Pages/Obesity_In_Children_And_Teens_79.aspx. Accessed on September 2, 2013.

Take Control of Your Health…It’s About Time

Frustrated, I shut down my laptop. I couldn’t believe this. I had spent almost three hours searching for non-conventional treatment options for osteoarthritis for my mother, but all in vain.

As soon as I typed in the words “osteoarthritis,” hundreds of websites popped up, all claiming to provide cutting edge information. Some were health information sites and blogs, while others were e-commerce and commercial sites, keen to sell their products. Many government and non-government sites also popped up – all providing a piece of the information with bold claims and disclosures.

My mother had already visited half a dozen doctors to get some relief from the excruciating knee pain and stiffness caused by osteoarthritis. All doctors came back with exactly the same options – continue with the painkillers, get steroid shots, or get knee surgery. Whenever, my mother enquired about other non-conventional options, answers of most of the doctors revolved around the same, “I don’t know. I did not go to the medical school to learn about non-conventional medicine.” Perhaps, they were right. Traditional medical schools do not teach about Complementary and Alternative medicine (CAM). Now, we were back to square one, and our only glimmering hope was – “Internet”.

Patients who seek authentic information about their medical problems and non conventional therapies (alternatives to drug therapy) for treatment, often experience disappointment due to the lack of authentic scientific information available on the websites. I said to myself, “people have the right to know what their complete treatment options are.” Only then can they make the best decisions for their own health. Precisely then, the idea for IControlMyHealth was born; to provide people with a 360-degree view of scientifically proven treatment options, both conventional and non-conventional, that are honest, proven, unbiased, and up to date. IControlMyHealth goes a step further and provides head-to-head comparison of conventional and non-conventional approaches, which helps people make better health decisions.

Today, we have our teams of qualified pharmacists, medical writers, and advisory board members who are passionate about serving people. They have been working tirelessly over the past year and doing their part to empower people with reliable information so that they can lead healthier lives. We all work with a single mission, “Reduce suffering and improve health for a better quality of life.”

Over the past one year, our team has extensively researched and authored over 7,500 pages of original content covering Bipolar disorder, Depression, Diabetes, Feeding and Eating Disorders,High cholesterol, High Blood Pressure, Menopause, Mood Disorder, Obesity, Osteoporosis, Pain, and Polycystic Ovary Syndrome (PCOS). Our team delves into every therapeutic area, so that we can provide you with comprehensive and complete treatment options – all at one place.

We have also developed a proprietary methodology, in collaboration with renowned experts, to rate and evaluate all non-conventional treatment options so that you don’t have to spend hours researching on the Internet. Furthermore, we constantly brainstorm and develop useful and practically applicable tools and tips so that you can lead a healthier and happier life.

We can’t do all of this alone. I ask you to support and join us in this ambitious mission and cause. There are several ways you can become a part of our endeavor and help us make the world a better place to live:

• Like us on Facebook
• Join our mailing list
• Share your story
• Be an inspiration to others by becoming IControlMyHealth Ambassador
• Recommend somebody to become IControlMyHealth ambassador
• Join our Advisory Board

Last, but not the least, I would love to hear from you. If you have any comments, ideas, or feedback and share our passion of helping patients, please send an email to my attention atinfo@icontrolmyhealth.org.

Let’s make this world a healthier and happier place, together.