iExpress

February 23, 2011

Important Things To Know About Insomnia

There are times in our life that we sometimes experience difficulty sleeping. A healthy sleep is essential to the human body and significant for the optimal functioning of the brain and other organs. Most people who experience difficulty sleeping and getting poor sleep might be suffering from a disorder commonly called insomnia.  There are three types of insomnia:

Transient or mild insomnia in this case a person may experience difficulty sleeping that last for a few days with no significant evidence of mood disturbances during the day.

A short term or moderate insomnia usually last for less than a month and display a mild mood disturbance together with feelings of irritability and fatigue.

Chronic or severe insomnia sleep difficulties that last for more than a month that severely spoil the normal functioning of a person during the day.  A person with this kind of insomnia feels restless, irritable, may also feel anxiety and fatigue.

There are several causes of insomnia these includes psychologicalphysical and temporary events or Factors. Anxiety falls under psychological cause in which a person feels increased tension, helpless, fear, worry and uncertainty.  Another psychological cause is stress, a factor that needs response or change. It is how a person cope with any physical, social and economic problems. The last one is depression, a mood disturbance associated with feelings of sadness, despair and discouragement.

Physical Cause includes hormonal changes in women, decreased melatonin, medical conditions, pain, genetics and other sleep disorder like sleep apnea. The third cause is temporary events or factors such as: Adjustment sleep disorder, a reaction to change or stress. A person working the night shifts or long shifts, jet lag, medications, overuse of caffeine and alcohol, environmental noise, extreme temperatures, or a change in person’s surrounding environment.

How is insomnia treated?  Many experts considered sleeping pills to be overused, dangerous and can lead to addiction, non medicine option is suggested. Some helpful ideas to combat insomnia are physical relaxation, mental relaxation. Other techniques to try includes yoga or meditation, exercise, reading while lying in a relax position, listening to good music, having a bath or shower before bed time, massage especially the neck, shoulder and leg muscles.

Insomnia can be a sign of an undiagnosed medical or psychological disorder. If you suspect to have this kind of disorder, do not take this for granted and untreated its best to see your doctor.

February 20, 2011

Live Life To The Fullest: Eat Less Sugar

Sugar is used to add sweetness to foods or drinks. We love sweets even if we don’t have sweet tooth.  But, too much sugar is bad for our health.

How much sugar should I consume each day?  There are three different types of carbohydrate: fiber, starch and sugar.  According to experts there is no required consumption for sugar but there is a minimum needed carbohydrate in our body which is 130 grams each day for male and female including adults and children.  But majority consumed more than the minimum requirement.

Sugar has a stimulating taste and too much intake of it promotes overeating.  Too much calorie intake (calorie comes from eating food high in sugar content) may lead to diabetes, obesity which may cause health risk and other problems like heart disease and certain types of cancer mainly pancreatic cancer.

However, everything can be eaten moderately.  There are also available alternatives for sugar in your diet.  The naturally occurring sugars from fruits and vegetables also are a great source of carbohydrate and enough to meet the needed carbohydrate supply in the body.  Don’t starve yourself by not eating anymore your favorite goodies.   If you always love coffee, brew your morning coffee with a cinnamon stick which can be found in groceries and supermarkets.  For pancakes, waffles and oatmeal you can add fresh fruit or fruit purees.  On your favorite baked foods like cakes, cookies and macaroons try with a little less of the sweet stuff by cutting the amount of sugar.

As usual it’s all about balance.  Inspire yourself to reach your health goals.  Choose the right food and exercise regularly. Everyday is a great day to live life to the fullest!

February 3, 2011

What Everybody Should Know About Thyroid Disease and Goiter


Thyroid disease is one of the most common diseases that usually occurs in women.  It happens when the thyroid gland could not supply the appropriate amount of hormones required in the body. There are two diverse condition if you have this disease and they are called hypothyroidism means the thyroid is releasing inadequate amount of hormone to the bloodstream. The other condition is hyperthyroidism your thyroid releases too much hormones in the bloodstream.  One indication of a person who has hyperthyroidism is when the eyes appear to bulge out, look like they’re staring or always feel irritated.  But, no matter what the condition is whether a person is hypo or hyper the thyroid can become larger than normal. When the lump under your skin in the thyroid can easily be seen or felt it is called goiter.

If you suspect that you have a goiter you can do a thyroid self-exam at home.  Get a glass of water and stand in front of the mirror, drink some water while you swallow, watch your neck between your Adams apple and collarbone.  If you notice something unusual like a bulge or a lump around your thyroid gland then it is best to see your doctor.  It may not be alarming but it could also lead to thyroid cancer. Your doctor will guide you and start any treatment necessary for your condition. If everything feels normal then nothing to worry.

An auto-immune disease called Graves Disease usually is the most common cause of hyperthyroidism. This condition produces abnormal types of antibodies which make the thyroid gland produces more  thyroid hormone and eventually thyroid gland will enlarge. The enlargement of the thyroid is called goiter.  I suffered from goiter for how many years and I had my thyroidectomy last November, 2010.  But, I am still obliged to see my doctor every after three months.

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