Tips on Getting the Most Out of Your Sleep

Getting enough sleep plays an important role in keeping our bodies healthy. It helps repair our bodies from stress, helps control weight and enhances our memory.

W. Here are some tips on how to get the most out for our sleep:

1. Perfect your sleep environment - Keep your room cold and dark. If you work during the graveyard shift and have to sleep during the day, you can use thick curtains to darken your room and block the sunlight to avoid interruption in your sleep.

2. Lower the volume - avoid as much noise as needed. Keep your kids and pets out of your room, turn off the television and radio, and close the window if it's noisy outside.

3. Maximise your mattress - Invest in good quality mattress to provide you good support while you sleep.

4. Follow your body clock - follow a routine schedule of the time you sleep and wake up daily.

5. Nix the vices - avoid caffeine, tobacco, and alcohol before bedtime. It increases your chances of getting quality shut-eye.

6. Exercise - it helps boosts metabolism and improve the quality of sleep. Some people have a hard time relaxing if they exercise too close to bedtime. If that's the case with you, just avoid doing exercising 3-4 hours before going to bed.

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In Exchange of Gym Time

In the past posts, I have reiterated the importance of exercise in maintaining a healthy body. According to the new federal guidelines, kids should get at least one hour of exercise a day, and adults should get two to two and a half a week.

Now, the good news is that this does not mean "gym time" only. Aside from going to the gym, there are other activities that we can do to enjoy exercise or physical activities.

For kids for example, activities such as playing on the playground, skipping games or climbing trees are already physical and yet children enjoy it much more than doing formal exercises.

For adults, aside from going to the gym, activities such as bicycling, ballroom dancing, and gardening are already physical activities. Getting at least 2.5 hours a week of physical activities is equivalent to 2 hours of gym time.

Here are some of the Health and Human Services Department newly released guidelines:

• For healthy pregnant women: at least 2.5 hours of moderate exercise per week during pregnancy and the postpartum period.
• For disabled adults: 2.5 hours of physical activity per week for those who are able.
• For adults over 65: 2.5 hours per week, depending on capability. Seniors at risk for falls are recommended to perform exercises to help with balance.

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4 Ways to Reduce the Risk of Breast Cancer

October is the National Breast Cancer Awareness Month. Last year alone, 170,000 cases of Breast Cancer were diagnosed.

American Institute for Cancer Research shared several everday choices that helps protect from breast cancer:

1. Maintaining a healthy weight with low body fat - excess body fat causes postmenopausal breast cancer. Eating healthy food choices such as vegetables and fruits will help you maintain a healthy weight.

2. Get Regular Physical Activity - Include exercise for at least 30 minutes per day in your calendar. Even as simple as walking, running, or even gardening.

3. Limit Alcoholic Beverages - AICR recommends to keep one drink a day.

4. Breastfeed - "Hormonal changes, physical changes in breast tissue cells and shedding of breast tissues may all be responsible for the decrease in risk that has been documented in many studies."

With Breast Cancer, early detection can save lives. It is important for women to regularly conduct monthly self examination. Women should also get a mammogram and a clinical breast exam regularly.

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Acupuncture Cure for Hot Flashes

One subject of active scientific research in this time since the late 20th century is the acupuncture. Not familiar with it? Acupuncture comes from a Latin word “acus” which means “needle”, and pungere, “to prick”. Acupuncture is a technique of inserting and manipulating fine filiform needles into specific points on the body with the purpose of relieving pain and for the therapeutic purposes. This was originally came from China and according to one traditional Chinese acupuncture theory, these acupuncture points lie along meridians along which qi, the vital energy flows. But there is no specific anatomical or histological basis for their existence.

Acupuncturist in modern times tends to view them in functional rather than structural terms. It came from China and is most commonly associated with traditional Chinese medicine. Acupuncture has been part of their medicine of curing some sicknesses. Acupuncture has been adopted and applied to medicine by many countries not only China and until this moment they are still finding what other illness be possibly cure of it.

It has been discovered that acupuncture was one best way to cure hot flashes and other menopausal symptoms that can accompany breast cancer treatment as an alternative of drugs. Its effect on the person on the benefits last longer than of that drugs which are associated with some bad side effects on the person. Acupuncture has no bad side effect, researchers attest.

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Childhood Ear Infections and Adult Weight Gain

Who would've thought that childhood ear infections and adult weight gain can be relative to each other?

According to APA Online, "Researchers presented findings that children who suffer from repeated middle-ear infections, or otitis media, are much more likely to be overweight as children and as adults."

Derek Snyder, a Yale University neuroscience graduate student, explained that an important taste nerve, the chorda tympani, runs from the tongue up through the middle ear and into the brain. If the middle ear is infected, the nerve can get damaged. The effect is that certain nontaste sensations, like the creaminess of fat, get intensified. Repetitive ear infections may lead to changes in food preference (fatty and creamy foods) which may, in time lead to obesity during adulthood.

A piece of advice, we should in total control of ourselves. We control our wants and desires. It is important that we have self-discipline in order to avoid becoming obese. Despite these results, we can still control our food intake and food preference. Lets filter and choose the foods we take wisely. If you have had repetitive ear infections and have noticed the change in your food preference, then try to discipline yourself by controlling your intake. It is still better to avoid being overweight and obese than regret it in the end.

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OEA Wards Off Hunger

A recent study conducted at the University of California, infused a fatty acid that is found in olive oil and other heart-healthy mono-unsaturated fats can ward off hunger. These fatty acids are converted into oleolethanolamide (OEA).

According to Piomelli, A message goes up to the brain and tells the body, in effect, that it's full. "This is different than compounds that make you eat less at a given meal,". The end result is that we will eat less.

This study will play in an important role in the development of new ways to help loose weight.

Since this development will be more beneficial in the near future it is important that we take measures on how to stay healthy and fit. Eating the right kind of foods, and regular exercise is still the best ways to loose weight and be healthy.

Signs of Breast Cancer

More and more men and women are being afflicted with breast cancer. Prevention is still better than cure. That is why it is important to recognise the signs and symptoms of breast cancer.

National Cancer Institue suggested that we need to look for the following signs:

1. A lump or thickening in or near the breast or in the underarm area
2. A change in the size or shape of the breast
3. Nipple discharge or tenderness
4. An inverted nipple
5. Ridges or pitting on the breast (resembling an orange peel)
6. A change in the look or feel of the breast, areola or nipple (such as temperature, swelling, redness or a scaly feel)

If you are already experiencing some of these, it is best to consult your doctor. Women who are over 40 years of age maybe required to go through mammogram.

Breast cancer is hereditary, so if you're family have history of breast cancer it is important to know the signs as well as regularly consulkt your doctor regarding this matter. Lifestyle, diet and exercise can also affect breast cancer risk. It is also important to perform self-examination monthly as well as an annual exam by your doctor.

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