Healthy Tips

Few Tips to Improve Your Slumber Tonight

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Sleep is important for your physical and emotional health. Sleep may help you stay healthy by keeping your immune system strong. Getting enough sleep can help your mood and make you feel less stressed.

But we all have trouble sleeping sometimes. This can be for many reasons. You may have trouble sleeping because of depression, insomnia, fatigue, or Sjögren’s syndrome. If you are depressed, feel anxious, or have post-traumatic stress disorder (PTSD), you may have trouble falling or staying asleep.

Whatever the cause, there are things you can do:

Your sleeping area :
•Use your bedroom only for sleeping
•Move the TV out of your bedroom
•Keep your bedroom quiet and dark
Your evening and bedtime routine

•Get regular exercise — but not within 3 to 4 hours before bedtime
•Create a relaxing bedtime routine
•Go to bed at the same time every night
•Consider using a sleep mask and earplugs
If you can’t sleep
•Imagine yourself in a peaceful, pleasant place
•Don’t drink any liquids after 6 PM if waking up during the night to go to the bathroom is a problem

Your activities during the day
Your habits and activities can affect how well you sleep. Here are some tips.
•Exercise during the day. Don’t exercise after 5 p.m. because it may be harder to fall asleep.
•Get outside during daylight hours. Spending time in sunlight helps to reset your body’s sleep and wake cycles.
•Don’t drink or eat anything that has caffeine in it, such as coffee, tea, cola, and chocolate.
•Don’t drink alcohol before bedtime. Alcohol can cause you to wake up more often during the night.
•Don’t smoke or use tobacco, especially in the evening. Nicotine can keep you awake.
•Don’t take naps during the day, especially close to bedtime.
•Don’t take medicine that may keep you awake, or make you feel hyper or energized, right before bed. Your doctor can tell you if your medicine may do this and if you can take it earlier in the day.

If you can’t sleep because you are in great pain or have an injury, you often feel anxious at night, or you often have bad dreams or nightmares, talk to your doctor.

Source: April 24, 2008

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Everyday Beverages May Cause Dental Erosion

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Researchers have warned people to beware of the damage that acidic beverages have on teeth. Yet, for some, the damage and problems associated with drinking sodas, citric juices, or certain teas may have already begun to take effect.

In a recent study, Dr. Mohamed A. Bassiouny revealed three steps to rehabilitate teeth that suffer from dental erosion as a result of the excessive consumption of these products.

Dr. Bassiouny instructs those who are experiencing tooth erosion to first, identify the source of erosion. Then, you should determine and understand how this source affects the teeth in order to implement measures to control and prevent further damage. Lastly, you should stop or reduce consumption of the suspected food or beverage to the absolute minimum.

Information about the acid content of commonly consumed foods or beverages is usually available online or on the product’s label.


Science Daily August 8, 2009
General Dentistry May/June 2009

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Fizzy Drinks Can Damage Liver

Just two cans of fizzy drink a day can increase risk of liver damage by 80 per cent.
………………….Drinking Fruit juice

Health risk: Just two glasses of fruit juice each day can increase the chance of developing fatty liver disease by up to 80 per cent

Drinking just two glasses of fruit juice or fizzy drink each day may cause long-term liver damage resulting in the need for a transplant, according to new research published today.
Liver damage is usually associated with alcohol abuse but a new study has found that drinks with a high sugar content can cause a condition called fatty liver disease, making them even more dangerous than alcohol abuse.

Israeli scientists found that people who drank a litre of high-sugar fizzy drinks or fresh fruit juice each day were five times more likely to develop fatty liver disease

They found that even a couple of cans of beverages such as Coca Cola raised the risk of liver damage, as well as diabetes and heart damage.
Doctors at the Ziv Liver unit in Haifa, Israel compared two groups of volunteers, neither of which had a risk of developing fatty liver disease.
The results at the end of the study showed that 80 per cent of those who had consumed high-sugar fizzy drinks and fruit juices had fatty liver changes, while only 17 per cent of the control group – who had not been drinking sugary beverages – developed fatty livers.
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Dr Nimer Assy who lead the study said the research showed that long-term consumption of high-sugar beverages could result in liver failure and the need for a transplant.
He explained that freshly-squeezed fruit juices could be as dangerous as highly sweetened carbonated soda.
‘The ingredient in fizzy drinks and juices that causes the damage is a fruit sugar called fructose, which is highly absorbable in the liver,’ he said.

‘It does not affect insulin production and goes straight to the liver where it is converted to fat.

‘Fructose increases the chances of suffering from a fatty liver, which can lead to cirrhosis of the liver and liver cancer.’
The father-of-five, who confessed to letting his own children drink Coca Cola recommended that parents limit their children’s intake of sweetened beverages to no more than one cup, juice box or can each day.
He added that parents should replace the juice in their children’s lunch boxes with a bottle of water.
To reap the maximum benefit from fruit, and to avoid the risk of liver damage, Dr Assy suggested eating the fruit whole: ‘Whole oranges have fibre that prevents fructose from being absorbed into the liver,’ he explained.
Dr Assy’s study was inspired by patients with fatty liver disease at his clinic: ‘We have noticed recently that there are many patients coming to the clinic with fatty infiltration of the liver.
‘Usually the risk factor is for people with obesity, diabetes and alcohol abuse, but we noticed some people without these pre-conditions could have fatty liver.’
Dr Assy said that even diet drinks containing artificial sweeteners were not without risk.
‘While diet drinks do not contain fructose, they do have aspartame and caramel colourants – both these can increase insulin resistance and may induce fatty liver,’ he said.
Imogen Shillito, the British Liver Trust’s Director of Information and Education said: ‘We’re very concerned that the rising tide of obesity is putting people’s liver health at risk. Fatty liver disease in the UK is set to get worse with the rising rates of obesity.

‘This research highlights that people should watch their sugar intake as well as their alcohol intake in their drinks to avoid liver damage and reduce the risk of liver cancer.

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Alcohol fuels rising rates of oral cancer in middle age
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Women warned to stop drinking cola to avoid brittle bones

‘A healthy diet, including fresh fruit and regular exercise, will help reduce your risk of developing fatty liver disease.

:MailOnline: 9th. Aug.2009

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The Milk Myth: What Your Body Really Needs

A recent study claims that young adults are not drinking enough milk — at least according to press reports on the matter. But according to the study’s lead author Nicole Larson, the focus on the study was on calcium.
The words “milk” and “calcium” are often used interchangeably in the popular press. But while milk is a calcium source, no standard other than that of the National Dairy Council considers it the best calcium source.

The suggestion that you need to drink three glasses of the secretion of a cow’s mammary glands in order to be healthy is a bit outrageous and doesn’t fit the human evolutionary profile. In fact, most humans around the world cannot easily digest cow milk.

Yogurt has more calcium than milk and is easier to digest. Collards and other greens also have about as much or more calcium than milk by the cup. Greens, unlike milk, have the added benefit of vitamin K, also necessary for strong bones. Sesame is also very high in calcium.

When you measure calcium by cup of food product, milk is high on the list. When you view it by calorie, though, milk is at the bottom. A hundred calories of turnip greens have over three times as much calcium as 100 calories of whole milk.


Live Science June 24, 2009
Journal of Nutrition Education and Behavior July/August 2009; 41(4):254-60

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Milk Reduces Calorie Intake

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Skim milk helps people feel full, thanks to its high protein content, lactose sugar and its thickness.

Researchers found that drinking fat free milk in the morning helped increase satiety and led to decreased calorie intake at the next meal, compared to a fruit drink. Those who drank milk ate about 50 fewer calories (or nearly nine percent less food) at lunch.

In the study, 34 overweight but otherwise healthy men and women participated in two testing sessions, one in which they were served about 20 ounces of fat free milk, and one in which they were served the same quantity of a fruit drink (each contributing 250 calories to their breakfast).

During the four hours between breakfast and lunch, the men and women gauged their feelings of fullness and were allowed to eat until they were comfortably full at lunch.

The researchers found that the milk-drinking adults reported feeling fuller and more satisfied and therefore ate fewer calories at lunch.

The researchers suspect that milk’s protein content (providing 16 percent of the daily value per cup), the lactose (the natural sugar in milk) or simply the thickness of the beverage may play a role in the satiety benefits.

And, research suggests choosing foods that can help enhance satiety is an important success factor in any weight management plan, according to a Eurekalert release.

These results are slated for publication in the July issue of the American Journal of Clinical Nutrition.

Source: The TimersOf India

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