Sleep Better, Conquer Insomnia

Sleep Better, Conquer Insomnia

Insomnia is a condition characterized by difficulty falling or staying asleep. There is no set definition of insomnia in terms of hours of sleep, and insomnia can have many forms. Some people with insomnia may have no trouble falling asleep but wake up too soon. Other people may have the opposite problem, or they have problems with falling asleep as well as staying asleep. The common factor is poor-quality sleep that doesn't leave you feeling refreshed when you wake up.

What is Transient Insomnia?

Temporary insomnia lasts anywhere from one night to a few weeks. This can involve a single episode of poor-quality or unrefreshing sleep or recurring episodes of insomnia separated by periods of normal sleep.

On the following slides, we offer some suggestions and tips intended to help overcome temporary insomnia and maximize your chance for getting a healthy night's sleep:

Sleep Tip #1

Keep the room pleasant, comfortable, and get rid of clutter and distractions. Be sure to select the right bed and mattress for your needs. An old mattress or the wrong mattress for you can contribute to musculoskeletal problems and sleep disturbances.

Sleep Tip #2

Avoid use of the bed for TV, working, eating, or any other activities; use the bed only for sleeping and sex. If you like to use the bed for a bit of nighttime reading, read only books in bed that promote relaxation and enjoyment.

Sleep Tip #3

“Reconditioning" is often recommended as part of the treatment plan for insomnia. This means that you are "reconditioned" to associate the bed with sleep. If you are not able to sleep at all, get out of bed and move to another room, so that you do not associate the bed with wakefulness. Typically, if you are not sleeping after 20-30 minutes in bed, you should get out of bed and return when you are tired. During the time out of bed, you should not do anything that may stimulate or increase your wakefulness and you should avoid turning on the TV, computer, cell phone, or bright lights and avoid looking at the clock. Return to bed when you feel drowsy.

Sleep Tip #4

Establishing a regular sleep-wake cycle can help people who suffer from insomnia. By doing so, the body will learn to set its internal clock to your schedule, eventually responding to internal cues to become sleepy at a given time and to awaken at a given time. Getting up at the same time every morning, even on weekends, is a good way to establish this regular cycle.

Sleep Tip #5

An afternoon nap can make falling asleep at night even harder, no matter how tired you may be. "Extra" sleep on weekends can also throw off your sleep schedule and make midweek insomnia even worse. Naps in the afternoon should be limited and short 

(around 20 minutes).

Sleep Tip #6

Limit your consumption of caffeine in the afternoon and evening. Don’t forget that chocolate, hot cocoa, and colas also are sources of caffeine.

Sleep Tip #7

Excessive consumption of of alcohol at any time in the day can also disrupt sleep patterns and lead to unsatisfying sleep. Don't drink any alcoholic beverages in the few hours prior to going to bed. Cigarette smoking can also worsen insomnia.

Sleep Tip #8

Try to fit in some exercise during the day, but avoid strenuous exercise right before bedtime. Exercise 4-5 hours before bed is preferred.

Sleep Tip #9

Heavy eating in the evening or eating just prior to bedtime can disrupt your sleep.

Sleep Tip #10

It can be helpful to establish a "winding down" ritual just prior to bedtime. The goal is to free your mind of distracting or troublesome thoughts and engage in a relaxing, enjoyable activity like reading, watching a pleasant film, or listening to music.

Almonds as Immune Booster Foods

Almonds are a type of dry fruits that are majorly consumed to prevent and fight off colds.They are small in size but they contain lot of nutrients beneficial to the body,whole body pulp made up of vitamins and minerals and healthy foods.

The benefits of almonds include:

v  Lowering blood pressure

v  Control blood sugar

v  Regulate cholesterol level

v  Ellevate constipation, respiratory disorders, and anemia.

v  They also help in hair repair and growth, nail strengthening, and dental strength and care.

v  They have Vitamin E and C which are great immune boosters

v  A nut contains 5 grams of carbohydrates which maintain a low-carb level in the diet.

v  It is rich in antioxidants that regulate free radicals preventing infections, with an anti-inflammatory effect,immune-boosting properties, and anti-hepatotoxicity effect.

v  Almonds improve the movement of food through the colon, thereby preventing build-up and possibly the subsequent colon cancer.

v  The presence of Vitamin E is an effective antioxidant that reduces the risks of heart diseases and coupled with magnesium they help prevent heart attacks.

v  Almond oil is a nutritive element providing good health and functioning of the nervous systems. As a dry fruit, it contains riboflavin and L-carnitine which have been associated with increased brain development and activity. They are recommended for children to help brain development. They also reduce the risks of Alzheimer’s disease.

v  The vitamins, minerals, and phosphorus have been linked to bone development and strengthening.

v  Almond oil is used for massaging and improves skin appearance and reverses signs of aging.

Almonds can be consumed in different ways including, making almond milk a nutritive beverage better than milk; can be used as a top-up in yogurt or oatmeal; grinding the nuts to make powder which can be used to prepare almond butter by adding salt; sprinkling almond powder in vegetables and salads; used as a garnish in dishes and pizzas.

Immunity boosting foods for combating the new coronavirus (COVID-19)

Our immune system is the frontline defense of our body against any infection. It is a result of thousands of years of evolutionary pressures of diseases like the current coronavirus pandemic. This disease too shall pass, like many others before it, but in the meantime, we need to prepare our bodies for a confrontation. Luckily, we don’t have to do much, simply tweaking our dietary preferences (and switching to a generally healthier lifestyle) may lead us towards a safer corner in these hostile times. So here are some immunity-boosting foods that you ought to eat:

Citrus Fruits

Other than having a distinct sour and tangy flavor, citrus fruits like oranges, lemons, and limes are a rich source of vitamin C. This vitamin is honed for its immunity-boosting abilities since it helps our body produce white blood cells. These cells are the sentinels of our internal environment – they combat pathogens and prevent diseases.

One thing to note though is that this vitamin is water-soluble, this means that it will leave your systems just easily it will enter them. Moreover, since our body does not produce it and there is no way to store it, it is advisable to take regular doses to ensure that your strength never fails you.

Garlic

Garlic has been the center of almost every cuisine in the world. Its potency has inspired many uses in myths such repelling vampires. I’m not sure about vampires, but disease-causing entities like bacteria and viruses can indeed be sent on a run for their lives with garlic.

Not only does it add that unique zing to your food but it also helps to lower your blood pressure and slows down the loss of elasticity in your blood vessels – which in essence will delay aging of your circulatory system. To spice things even further, garlic contains a vast reserve of sulfur compounds such as allicin which have a direct immunity strengthening effect.

Ginger

Its anti-inflammatory properties and its potential in alleviating nausea have led ginger to be considered as one of the most effective ingredients to turn to when one is down with an illness.

To top it all off, ginger also possesses a unique chemical compound called gingerol with many physiological benefits ranging from curing rheumatoid arthritis to killing cancer cells. Moreover, ginger extracts can render viruses and bacteria obsolete.

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Spinach

Though its rendition in the famous cartoon series Popeye was a bit exaggerated, the underlying point was undeniably valid: Spinach is a miracle plant. Not only does it pack a heavy punch of vitamin C, but it is also loaded with antioxidant compounds that are quintessential for our well-being.

Antioxidants such as beta-carotene which are so abundant in its tissues, help our immune systems in their defensive abilities against pathogens and infections. To get the best results though, Spinach, like many other green vegetables, ought to be cooked lightly – so as not to destroy such precious compounds.

Fermented Foods

Fermented foods like yogurt, pickles, sauerkraut and kimchi are usually teeming with “good-bacteria” – also known as probiotics. If you're buying yogurt from the supermarket, try to look for the ones that read "live cultures" – those are most beneficial.

Not only will these cultures give your immune system a "practice round" to get their motors running, but they will also ensure a healthy micro-environment inside your gut – protecting you from many intestinal infections. Such protection has become especially important during this pandemic where one must avoid any sort of primary infection, lest it weakens our immunity.

Almonds

Almonds contain an appreciable amount of Vitamin E, which just like C is a major immunity booster compound. Although the latter tends to steal the spotlight, the former is no sense inferior. As noted earlier, vitamin C is water-soluble and hence is easily flushed out of our systems, the same however is not true for its cousin.

Vitamin E is fat-soluble and will remain inside our body, in stored form, for a longer time. Almonds also possess a rich fat reserve to help ensure that those vitamins remain inside your bodies. Around 46 whole almonds a day will suffice your daily vitamin E consumption needs and give you a stronger, better immune system.

8 Ways to Care for Your Immune System During Chemotherapy

In many cases, chemotherapy can help shrink tumors or stop them from growing. But certain types of chemotherapy medications can also weaken your immune system. That can leave you vulnerable to infections.

Here are eight simple steps for caring for your immune system during chemotherapy.

1. Ask about protective drugs

Ask your doctor if you should take any protective drugs to help boost your immune system or prevent infection.

If you’re at high risk of infection, they might prescribe growth factors, also known as colony-stimulating factors (CSFs). CSF treatments can be administered as an injection or a skin patch. The treatments help promote the growth of blood cells and reduce your risk of infection. However, they can also cause serious side effects that are most often temporary.

If your immune system is very weak, your doctor might also recommend prophylactic antibiotics. These medications include anti-bacterial, anti-viral, and anti-fungal medications.

Talk to your doctor to learn more about the potential benefits and risks of taking these medications.

2. Get the flu shot every year

Getting an annual flu shot helps lower your risk of contracting the flu, a potentially life-threatening illness.

According to the American Cancer Society, the flu shot can be given two weeks before chemotherapy or between chemo cycles. People with cancer should avoid taking the nasal mist version of the flu vaccine.

Some other vaccines are also unsafe for people with a weakened immune system. Talk to your doctor to learn which vaccines are safe and recommended for you.

3. Eat a nutritious diet

Poor nutrition can weaken your immune system. In turn, this raises your chances of getting sick. That’s why it’s so important to eat a nutritious diet, with enough calories and nutrients to meet your body’s needs.

That can sometimes be tricky to do, especially if cancer or cancer treatments have affected your digestive system or appetite. To develop an eating plan that works for you, your doctor might encourage you to meet with a nutritionist. In some cases, they might recommend dietary supplements, tube feedings, or intravenous feedings to help meet your nutritional needs.

Some germs can be spread through contaminated foods and drinks. To protect yourself, wash raw fruits and vegetables before eating them. Thoroughly cook all animal products, including meat, egg, and dairy products.

4. Wash your hands regularly

Good hand hygiene is important, particularly when your immune system is weakened. You can reduce your chances of becoming ill by washing your hands regularly with soap and warm water, especially:

before eating, blowing your nose, or touching your face

after spending time in public places or with people who are sick

after using the washroom, touching garbage, or handling animal products or waste

Use an alcohol-based hand sanitizer to clean your hands when there’s no soap or water available.

It’s also important to shower or bathe on a regular basis and brush your teeth every day.

5. Limit contact with people who are sick

Try not to spend time with people who have a fever, the flu, or other infections. If someone in your home is sick:

Avoid spending time in the same room as them, as much as possible.

Avoid sharing personal products with them, such as pillows or towels.

Wash any surfaces and objects they might have touched.

Wash your hands regularly with soap and water.

You should also try to avoid large crowds. Some people in a crowd may have viral or other infections.

6. Avoid touching animal waste

If you have pets or livestock, ask someone else to take responsibility for cleaning their cages, tanks, pens, or litter boxes. Avoid touching animal waste, as well as soil that might be contaminated with animal waste. If you must handle those things, wear protective gloves and wash your hands afterwards.

It’s also a good idea to limit your contact with diapers and other people’s stool.

7. Report signs of infection immediately

Watch out for signs and symptoms of infection, such as:

v  fever

v  chills

v  vomiting

v  diarrhea

v  cough

v  sore throat

v  nasal congestion

v  redness, warmth, swelling, or pain in any part of your body

v  changes in mental status

v  If you suspect you might have an infection, contact your cancer care team immediately. Early treatment might help you recover more quickly and reduce your risk of complications.

8. Ask about specific activities

There are other strategies that you can follow to protect yourself from infection in specific situations. Ask your cancer care team if they have advice on steps you can take to stay safe while:

v  visiting the hospital or other healthcare centers

v  completing chores and self-care activities

v  spending time in public places

v  spending time outdoors

v  traveling

The takeaway

Chemotherapy treatments may impact your immune system and reduce your body’s ability to fight off infections. That’s why it’s important for you to take active steps to protect yourself from infections.

Ask family members and friends to take over chores — such as cleaning up after pets or taking out the garbage — that might put you at risk. Talk to your cancer care team about other steps you should consider, such as preventive medication.

3 Vitamins That Are Best for Boosting Your Immunity

The old saying, “An apple a day can keep the doctor away,” may have truth behind it after all. Eating nourishing foods rich in certain vitamins can help your immune system fight off illness.

We talked to registered dietitian  for a closer look at these vitamins, what foods you can find them in and how they can help keep you healthy. Here’s what she had to say:

Vitamin C is one of the biggest immune system boosters of all. In fact, a lack of vitamin C can even make you more prone to getting sick. Foods rich in vitamin C include oranges, grapefruits, tangerines, strawberries, bell peppers, spinach, kale and broccoli. Daily intake of vitamin C is essential for good health because your body doesn’t produce or store it. The good news is that vitamin C is in so many foods that most people don’t need to take a vitamin C supplement unless a doctor advises it.

Vitamin B6 is vital to supporting biochemical reactions in the immune system. Vitamin B6-rich foods include chicken and cold water fish such as salmon and tuna. Vitamin B6 also is found in green vegetables and in chickpeas, which is the main ingredient in hummus.

Vitamin E is a powerful antioxidant that helps the body fight off infection. Foods rich in vitamin E include nuts, seeds and spinach.

For A Stronger Immunity,Natural Ways To Boost The Immune System

A healthy immune system reduces your chance of viral infection and flu. With these natural ways to boost the immune system, you can achieve a healthy immune system.

The immune system is the first line of defense of our body against an alien microorganism entering the body. Stronger your immune system, lesser would be the chance of you falling ill. But then again, having a strong immune system doesn’t make you invincible.

With little change in your diet and routine, you can ensure that your immune system is strong enough to protect you against the virus infection. From sleeping for 8 hours to walking in the sun to eating a balanced diet, the ways are simple but they can really be helpful if followed. Follow them and witness the change in your body’s strength to fight illness.

Reduce Your Stress Levels

Chronic stress suppresses the immune response of the body by releasing the hormone cortisol. Cortisol interferes with the T-cells(a specific white blood cell) to reproduce and receive signals from the body. Cortisol also reduces the antibody secretory IgA, which lines the gut and respiratory tract, which are our first line of defense against pathogens. To keep your stress in check, practice yoga, meditation or deep breathing in your regular routine.

Make Sure You Get Your A-B-C-D-Es

The saying, “an apple a day keeps the doctor away” can actually be true as consumption of vitamins can boost your immune system. Vitamin A, B6, C, D and E can help increase the strength of the immune system. Vitamin C is the biggest booster of all and lack of it can cause several diseases including Scurvy. You can get Vitamin C from citrus fruits like Orange, Grapefruit, Spinach and Strawberries. You can take multivitamin supplements from your doctor, however, natural intake through food is the best way.

Try Colostrum

Colostrum is the referred to the first milk from nursing mammals. The advantage of being breastfed is the intake of protective antibodies you get from your mother. These antibodies help you fight through early years of your life. These antibodies are the reason that the breastfed children are healthier and have less risk of catching a cold or allergies. We can harness the antibodies of first milk even when we are adult. In powder form, obtained from cows, goats and other mammals, these antibodies can be mixed with water, juice and shakes.

Eat More Vegetables

Vegetables, fruits, seeds and nuts are loaded with nutrients that are essential for our immune system. Consuming them on a daily basis boosts the immunity. For a healthy liver, cruciferous vegetables like Kale, Broccoli and Cabbage should be included in daily diet. Healthy liver ensures the body’s’ natural detoxification process

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Herbs & Supplements

Herbs like AHCC, Echinacea, Elderberry, Andrographis and Astragalus can help reduce the duration and severity of illness. On top of that, using vitamin and mineral supplements provide the necessary nutrients for a strong immune system.

Get Your Exercise On

Working out on a regular basis has been scientifically proven to boost the immune system. Regular exercise mobilises the T cells, a type of white blood cell which guards the body against infection. However, continuous rigorous workout weakens the immune system, leaving you prone to flu and viral infections.

Get Sufficient Sleep

Lack of sleep can cause the inflammatory immune response to activate, reducing the activity of T cells in the body. This can weaken your immune system and response to vaccines. Try to sleep for 7–8 hours and avoid having an all-nighter. If you happen to be travelling in different time zones on a regular basis, consume 2–3mg of Melatonin to reset the circadian rhythm.

Start Consuming Mushrooms

Mushroom are nature’s way of breaking down the organic matters to convert it into fertile soil. One of the healthiest food on the planet, mushrooms are rich in essential nutrients and minerals. Some of the mushrooms that are really good for immune systems are — A Turkey tail mushroom, Maitake and Shiitake Mushrooms, Tremella Mushrooms.

Stop The Habit Of Smoking

Stop the habit of smoking because not only does it increases the risk of cancer but it also impairs the immune system. Smoking is said to have a negative impact on both adaptive and innate immunity. It can also increase the chances of developing harmful pathogenic immune responses and smoking also reduces the effectiveness of your immune system’s defenses. However, if you still wish to continue, there are alternatives like the use of nicotine patches or electronic cigarettes which help to quit smoking and less harmful.

Step Out In The Sun

Stepping out in the natural light is one of the major contributors to the production of Vitamin D in our body. Vitamin D is essential for healthy functioning of the immune system as it helps the body to produce antibodies. Low level of Vitamin D in the body has been termed as one of the major reasons for respiratory problems. A brisk walk in the sunlight for 10–15 minutes will ensure that enough Vitamin D is produced in the body.

With these little efforts and tweaks in your daily routine, you can ensure a healthy immune system. A healthy body is not just about being healthy from the outside but also ensuring a stronger immunity and these 11 natural ways to boost your immune system can help you achieve the goal of a healthy body. These steps would reduce the toxins in the body and would provide the needed nutrients which are essential for your health. Keeping a check on the immune system is not only going to keep you safe from getting sick but it will also help you prevent diseases like cancer in the latter half of your life. Also, these natural ways can help you age gracefully.

Foods That Boost Your Immunity

Garlic

This kitchen staple does more than punch up the flavor of food. Raw garlic can help beat skin infections thanks to its ability to fight bacteria, viruses, and fungi. To get the benefits, you have to use the real stuff, though, not garlic powder. A garlic supplement may even help lower your cholesterol.

Miso

This traditional Japanese seasoning, made of fermented soybeans, usually comes as a salty paste. You've probably had it in a soup, but you can also add it to sauces. It has probiotics, the "good" bacteria found in yogurt, some fermented foods, and your gut. Because they give your immune system a lift, they can help fight infectious diarrhea as well as other types.

Chicken Soup

There's hard science behind Grandma's favorite cold remedy. Homemade chicken soup really can ease your symptoms and may help you get well sooner. What's more, there's a chemical in it called carnosine that can protect your body from the flu virus. Don't have time to make soup from scratch? Researchers say many store-bought soups have the same effect.

Pomegranate Juice

The ancient Egyptians were on to something when they used this colorful fruit to treat infections. So far, most modern research has focused on pomegranate extract, but the juice shows promise: It may help your body fight bacteria and several kinds of viruses, including the flu.

Ginger

Maybe you love ginger for the spicy kick it gives Asian food. Or because when you drink it in tea or ginger ale, it can ease nausea and vomiting. But wait -- there's more. This knobby root is also a good source of antioxidants. Skip the supplements, though. Add ginger to stir fries or steep it in hot water to make tea. Antioxidants work best in your body when you get them straight from fruits and veggies.