Have you ever been put up with sleepless nights that make you turn in bed till it is morning? Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep.
Insomnia can drain not only your mood and energy level but also your health, work performance and quality of life.
Insomnia may be characterized based on its duration into acute and chronic insomnia.
Acute insomnia is brief and often happens because of life circumstances (for example when you can’t fall asleep the night before an interview which could earn you a job or after receiving disturbing news. Many people may have experienced this type of passing sleep disruption, and it tends to resolve without any treatment.
Chronic insomnia is disrupted sleep that occurs at least three nights per week and lasts at least three months.
The causes of this may include changes in the environment, bad timing of sleep and other medical and psychiatric conditions. Did you know certain medications such as those taken for common cold and nasal allergies, high blood pressure and depression can cause insomnia?
Medical conditions that can cause insomnia include asthma, arthritis, and sleep apnea. With sleep apnea, a person’s airway becomes partially or completely obstructed during sleep leading to pauses in breathing. This causes a person to wake up briefly but constantly throughout the night.
Most adults have had some trouble sleeping because they worried excessively about furture events or felt overwhelmed by responsibilities.
Insomnia can be triggered by specific lifestyles and sleep habits which includes working at home in the evenings and taking naps in the afternoon. Short naps can be helpful for some people but for others they make it difficult to fall asleep at night.
Treatment for insomnia can include behavioral, psychological and medical components.
What to do
If you have trouble sleeping on a regular basis, it’s a good idea to review your health and think about whether any underlying medical issues or sleep disorders could be contributing to your sleep problems.
In some cases simple steps can be taken to improve sleep which includes
1. Avoiding bright lighting when winding down to sleep
2. Exercising daily
3. Sticking to a sleep schedule of the same bedtime and wake up time, even on the weekends
4. Sleeping on a comfortable mattress and pillows
5. Making sure your room is free from any noise than can disturb your sleep
6. Avoiding alcohol, caffeine, cigarettes and heavy meals right close to bedtime
If you are still having trouble sleeping, don’t hesitate to speak with your doctor.
BENEFITS OF ADOPTING A GOOD POSTURE
Standing up straight and tall makes you feel better, not only physically but also mentally and emotionally. Go ahead, try standing up straight right now, and it’s guaranteed to boost your mood and make you feel more confident.
Having correct posture does not just affect the way you look to others; good posture will pass along many health benefits to you.
Primarily, these health benefits occur because when your posture is correct, your muscles, organs, joints and bones are all where they’re supposed to be.
Research has shown that good posture is linked to increased confidence, better memory, more energy, as well as a myriad of physical benefits.
Slouching can put pressure on your spine, organs, and muscles, and drain all your energy.It makes our muscles work harder to keep us upright, forcing them into tight, inflexible positions.
That stiff neck and back pain you feel after a long day in front of the computer? It’s likely due to your unmoving sitting position paired with bad posture.
Slouching also increases wear and tear on your ligaments, puts pressure on your lungs, and makes it harder to breathe deeply, It also contributes to tension headaches.
It is important to maintain a work out regimen and move around during your daily routines. It’s easy to forget about posture, as we tend to focus on our phones, but it can have a big impact on how we feel — not to mention the health risks of sitting all day, which include an increased risk of obesity, diabetes, heart disease, cancer, and cognitive impairment.
Simply being conscious of your posture — and moving around frequently, especially when you’re spending long hours in front of a computer or device — can make a big difference.
Strain issues, such as neck strain, low back pain or carpel tunnel syndrome are the most common effects of bad posture. Signs of carpel tunnel syndrome include pain and abnormal sensations in the arm which could progressively weaken the muscles of the arm.
While most of us can point out someone else with bad posture, we may not realize it in ourselves.
Good Posture Tips While Standing
Keep your weight on the balls of your feet, not your heels
Let your arms hang naturally by your side
Keep feet about shoulder-width apart
Don’t lock your knees
Keep your head level and in line with your neck and spine, not pushed forward
Keep your shoulders upright and stand up straight
Good posture is not something that we need to learn, but more of a case of something we need to return to because having a good posture is being a better you.Good posture is not something that we need to learn, but more of a case of something we need to return to because having a good posture is being a better you.
BENEFITS OF GARLIC
Have you ever wondered the essence of including garlic in your diet? Ancient medicine has demonstrated various health benefits of garlic aside its rich spicy taste.
Primarily, it combats common cold. I always doubted this worked until I tried it after a common cold. After taking medications for three days and not gaining any response, I switched to garlic and it worked like magic. You can bite or grind it into a powdered form for your drinks and your common colds would never be the same.
Garlic contains manganese, vitamins, Selenium and fiber which will assist the body in diverse ways from preventing infection to facilitating digestion.
Garlic contains antioxidants that protect against cell damage and ageing further reducing the risk of Alzheimer’s disease and dementia.
Garlic was traditionally used in ancient cultures to reduce fatigue and enhance the work capacity of laborers. It has been shown to increase activity and performance in patients with heart disease but benefits in healthy people remains inconclusive.
Garlic supplementation seems to reduce total cholesterol, the substance that heralds various diseases in our body. This further reduces the risk of hypertension, diabetes and stroke.
Bearing all these benefits in mind, it is necessary to state that garlic can cause bad breath and hypersensitivity reactions in people allergic to garlic.
Include garlic in your diet whether raw or cooked and watch the magic it demonstrates.
BENEFITS OF LAUGHTER
Is there anything better than a infectious giggle that you absolutely can’t hold? It can be embarrassing sometimes when you burst with laughter when everyone around you is dead quiet but did you know sharing a genuine laugh with a friend or room mate can be enough to liven your day, no matter how let down we feel? We become better people when we laugh a lot because through smiling and laughing, we bond together and establish amazing connections. Here are the benefits of a hearty laugh.
1. LOWERS BLOOD PRESSURE
Laughing benefits the cardiovascular system by keeping the blood pressure under control. It is said happy people live long. The further risk of developing a stroke and heart disease is thereby reduced.In addition, laughter is a great cardio workout, especially for those who are incapable of doing other physical activity due to injury or illness. It gets your heart pumping ready for any tough physical activity. Pay regular visits to your favorite comedian and experience better health outcomes.
2. WORKS YOUR ABS
One of the benefits of laughter is that it can help you tone your abs and strengthen your core. When you are laughing, it works out your diaphragm, abdominal, respiratory and facial muscles keeping them active at all times. Add laughter to your six-pack schedule and visualize its tremendous benefits.
3. REDUCES STRESS HORMONE LEVELS
By reducing the level of stress hormones adrenaline and cortisol, you are simultaneously boosting your immune system empowering it for any kind of infection. When you laugh, you activate T-cells that immediately begin to help you fight off sickness. Less infections mean more productivity and a better outlook of life.
4. TRIGGERS THE RELEASE OF ENDORPHINS
Endorphins are the body’s natural painkillers. By laughing, you can release endorphins, which can help ease chronic pain and make you feel good all over
5. INCREASES MEMORY AND LEARNING
We learn better when we relate a lot of our work to something funny either seen or heard. A study done showed a lot of people who laughed had higher scores in amy test conducted. Laughter has also been demonstrated to improve alertness and creativity. When you find it difficult solving that math equation, just laugh it off and answer it in a pop.
Feel free to share a laughter with a colleague or friend. You could probably store some humor for old age.
PRE MENSTRUAL SYNDROME
Premenstrual syndrome is a physiological problem affecting a woman’s body, which in turn impacts everyone close to her.
Common problems and struggles are complicated many times when premenstrual syndrome strikes. It is characterized by psychological and physical symptoms that occur regularly during the same phase of a woman’s menstrual cycle.
It occurs between the time the woman releases the egg and the onset of the next menstruation. Common symptoms could be psychological or physical.
Psychological symptoms include decreased concentration, forgetfulness, emotional over-responsiveness, sudden mood swings, anger, food cravings and sensitivity to being rejected by close people.
Physical symptoms are joint and muscle pain, pain in the breast, weight gain, bloating, migraines and changes in sex drive. The symptoms occur monthly, generally within 7 – 14 days before the next menstruation begins.
The symptoms seem to worsen as menstruation approaches and become milder when menstruation starts or after several days of menses.
To truly qualify as premenstrual syndrome, the symptoms experienced should be severe to interfere with some aspect of normal daily life.
Several measures can be employed to deal with premenstrual syndrome
Chart your menstrual cycle to know whether you are dealing with premenstrual syndrome or something else in the first place. If it is premenstrual syndrome, go ahead and determine the pattern.
Eat healthy as good nutrition can make a big difference. A week or two before the onset of menstruation, you can reduce or eliminate any sugar including that in honey and additives you would usually add to your food.
Exercise regularly. Meditation, deep breathing, walks, massages or hot baths reduce the tension associated with premenstrual syndrome
There are no specific drugs for treating premenstrual syndrome. It is important that people close to them recognize these symptoms and realize there is no quick fix to premenstrual syndrome.
HEALTH BENEFITS OF GINGER
Who does not love the taste of ginger? It is surprisingly the most widely used dietary spice in the world today. It is used all over the world as a dietary condiment in a variety of cuisines from ginger biscuits, ginger drinks to curries and chill crab.
It makes me wonder why ginger? Historically ginger has a long tradition of being used for its medicinal health benefits. In fact Chinese medicine has recommended the use of ginger to cure several health problems
Here are the top ginger health benefits proven by medical studies
Ginger has been shown to lower blood sugar levels reducing the risk of diabetes and improving insulin sensitivity. Two of the biggest killers in the world —Stroke and Heart disease may be kept at bay with regular ginger use. A powerful combo of onions, ginger and garlic further reduces the risk of these killers.
There is evidence that ginger is very useful in reducing the nausea and vomiting associated with pregnancy, even the most severe form, hyperemesis gravidarum. Unlike anti-vomiting drugs which can cause serious birth defects. Ginger is required in just a small dose and extremely safe to use.
Are you suffering from common respiratory problems such as colds and flu? By opening up lymphatic channels (the body’s sewage system), ginger prevents the accumulation of toxins that increase your likelihood to getting infections.
Ginger, known for its anti-pain property, appears to be effective in reducing exercise induced muscle soreness.
Ginger can cure stomach ulcers. It was discovered that ginger is six to eight times more potent than Prevacid, the drug used in treating reflux disease
Ginger is used in treating chronic indigestion
With the unique flavor coupled with its numerous health benefits, feel free to include ginger in any of your dish without hesitation.
Have you ever taken some time off your daily schedule to jog some few minutes? Well it can be a good start to a bright day.
Jogging is among the most popular weight loss programs performed today. Even though jogging targets muscles of the lower body in particular, the muscle that receives the greatest workout is the heart.
For individuals that have not been regularly exercising it is highly recommended that you consult your medical physician to ensure that you will not complicate or exacerbate any pre-existing conditions.
The most important equipment you will need for jogging will be
1. A good pair of shoes.
However, there are a few other items that you may want to consider to make your jogging workout more comfortable and pleasant.
2. Good unrestrictive clothing to keep you overheating in a warm weather
3.You should also have a water bottle to keep yourself hydrated .
4. Finally, an MP3 player can help occupy your mind and reduce the chance of boredom.
1. Always stretch and warm up properly before beginning your jog. A good way to stretch is by walking a short distance before jogging.
2. Always ensure that your body is relaxed while jogging.
3. Stay hydrated and do not over-exert yourself.
4. Find a suitable place where you can jog. Be careful where you run. Choose locations that are safe, with lots of people around and as few cars as possible.
5. Run with a friend. It really helps to have someone about the same level of ability as you to run with. You’ll encourage each other when you’re not so keen to run.
6. Slowly increase your distance over time. Remember, you’ll be able to jog a greater distance once you’re in better shape and can move further, faster.
7. Eat right. You do not want to jog on a full stomach: this can make you weak or even sick. Any fruit or just a bottle of water can start your journey.
8. Breathe deeply and evenly. If you get lightheaded, stop! Give your self some rest and air.
9. Jogging in the morning will kickstart your metabolism and give you more energy to get through your day.
10. Jog for the right reasons. Setting goals will give you something to work toward. A tangible end-point will help you feel like you’re making progress.
Finally, Cool down.Cool down to avoid injury. Jog slowly and then walk for a few minutes before stopping. Finish your cool down with some stretching.
BENEFITS OF MUSIC
“If I were not a physicist, I would probably be a musician. I often think in music. I live my daydreams in music. I see my life in terms of music.” ― Albert Einstein
“One good thing about music, is when it hits you, you feel no pain.”
― Bob Marley
I’ve always been in awe of people who can sing and play the piano with the likes of gospel artists Don Moen and Michael W. Smith. Because singing and playing requires coordination and skill but did you know that when we take a music lesson or two, musical training can help raise our IQs and even keep us sharp in old age?
Read on to learn how listening to tunes can ramp up your health.
Have u ever tossed and turned sleeplessly in bed? Fret not! Listening to classical music has been shown to effectively treat insomnia making it a safe, cheap alternative to sleep inducing medications.
Listening to music you enjoy decreases stress hormone cortisol In your body which counteracts the effects of chronic stress. This is important as chronic stress has been shown to cause about 60% of all diseases
Background music may enhance performance on cognitive tasks such as reading and mathematics. It may even enligthen your mood during driving. Music also helps people perform better in high pressure situations like sinking a game winning shot when the pressure is on.
Scientists have found that the emotions people experience while listening to music has a profound effect on their blood vessel function. Songs which made participants happier resulted in an increased blood flow in their blood vessels.
Whenever feeling so down, just get your headphones and switch to any song you enjoy listening to.. It is impressive how your mood can liven up just after some few minutes however heavy metal and techno can actually make depressive symptoms worse.
Finally music helps patients relax before a surgery, helps cancer patients manage stress and anxiety, ease physical pain and discomfort. Researchers in Finland have concluded that when stroke patients listened to music for two hours a day, their verbal memory and attention improved significantly.
In the words of Billy Joel, music in itself is healing, an explosive expression of humanity. It’s something we are all touched by no matter the culture we are from, everyone loves music.
Depression is a real illness. Sadness is something we all experience. It is a normal reaction to difficult times in life and usually passes with a little time. When a person has depression, it interferes with daily life and normal functioning. It can cause pain for both the person with depression and those who care about him or her. It causes severe symptoms that affect how you feel, think, and handle daily activities, such as sleeping, eating, or working. To be diagnosed with depression, the symptoms must be present for at least two weeks. While some people describe depression as “living in a black hole” or having a feeling of impending doom, others feel lifeless, empty, and apathetic. Men in particular may even feel angry and restless. Depression affects people in different ways.
Depressed people have a bleak outlook and they believe nothing would get better no matter how hard they try. They don’t care anymore about former hobbies, pastimes, social activities, or sex. You’ve lost your ability to feel joy and pleasure. You suddenly begin to experience strong feelings of worthlessness or guilt and harshly criticize yourself for perceived faults and mistakes.
You could experience significant weight loss or weight gain—a change of more than 5% of body weight in a month.
Either insomnia, especially waking in the early hours of the morning, or oversleeping can set in and you have trouble focusing, making decisions, or remembering things.
You easily feel agitated, restless, or even violent at the least provocation. Your tolerance level is so low, your temper short, and everything and everyone gets on your nerves. You Feel fatigued, sluggish, and physically drained. Your whole body may feel heavy, and even small tasks are exhausting or take longer to complete.
You could engage in escapist behaviour such as substance abuse, compulsive gambling, reckless driving, or dangerous sports.
some complain of unexplained aches and pains.
Depression can happen at any age, but often begins in the teens or early 20s or 30s. Most chronic mood and anxiety disorders in adults begin as high levels of anxiety in children. In fact, high levels of anxiety as a child could mean a higher risk of depression as an adult. Depression can co- occur with other serious medical illnesses such as diabetes, cancer, heart disease, and Parkinson’s disease. Drugs used in treating these can also cause depression
When you’re depressed, it can feel like there’s no light at the end of the tunnel. But the truth is that there are many things you can do to lift and stabilize your mood. The key is to start with a few small goals and slowly build from there, trying to do a little more each day. Feeling better takes time but you can get there by making firm and positive choices
1. Try to be active and exercise.
2. Set realistic goals for yourself.
3. Try to spend time with other people and confide in a trusted friend or relative.
4. Try not to isolate yourself, and let others help you.
5. Expect your mood to improve gradually, not immediately.
6. Postpone important decisions, such as getting married or divorced, or changing jobs until you feel better. Discuss decisions with others who know you well and have a more objective view of your situation.
if you think you may have depression, you might start by making an appointment to see your doctor or health care provider. Certain medications, and some medical conditions, such as viruses or a thyroid disorder, can cause the same symptoms as depression. A doctor can rule out these possibilities by doing a physical exam, interview, and lab tests.
If the doctor can find no medical condition that may be causing the depression, the next step is a psychological evaluation. Most people are treated by psychotherapy and anti-depressant medications, however if all these fail to help, electroconvulsive therapy is used where small electric currents are passed through the brain intentionally triggering a brief seizure.
Remember depression is treatable.
HOW SLEEP PATTERNS AFFECT THE QUALITY OF YOUR SLEEP AND HEALTH
For something so simple, sleep isn’t such an easy thing. Both too little and too much sleep has been linked to a host of heart problems, from obesity and heart disease to dementia and diabetes. And sleep position can play a role in snoring, heartburn, and even wrinkles!
Side sleeper? Back sleeper? Stomach sleeper? How you sleep may hold clues to how well you sleep.
Can you switch to another position if the one you favor may not be best for your health? You’re naturally going to gravitate towards a position that you feel best sleeping in,You’ll also tend to choose one based on how well you’re able to breathe.
Sleeping on your back is good for spine and neck health, because the back is straight and not forced into any crookedness. Plus back sleeping helps the mattress do its job of supporting the spine.
Back sleeping is also a winner for the more cosmetically inclined. Spending all night with the face out in the air—and not buried in a pillow—leads to fewer wrinkles.
However, instances of snoring and sleep apnea are much more frequent when a person is sleeping in the supine position. In fact, side sleeping is preferred as a remedy for sleep apnea. When we sleep on our backs, gravity forces the base of the tongue to collapse into the airway, which obstructs breathing and creates snoring noises that keeps the neighbors up at night.
Whether curling up in the cozy fetal position or lying straight on one side, the vast majority of people report sleeping on their sides. Doctors encourage sleeping on the left side during pregnancy because it improves circulation to the heart, which benefits both the mother and fetus.
Side sleeping helps during pregnancy because sleeping on the back puts pressure on the lower back (which can lead to fainting) and stomach-sleeping is impossible for obvious reasons.
For those not expecting, sleeping on the left side can also ease heart burn and gastric acid reflux making it easier for people with these conditions to doze off.
However, at the same time, sleeping on the left side can put pressure on the stomach and lungs and this position can result in the arm-numbness.
Snuggling into bed with the arm behind the head is a common sleep position, but it may affect muscles and nerves. Resting the head (or the whole body) on a single arm can restrict blood flow and press down on the nerves, which results in “rubber arm” or painful pins and needles.
In this position, the shoulder supports a lot of weight leading to adverse effects.
Stomach eases snoring and some cases of sleep apnea, these are just the advantages of sleeping on your back.
Resting on the tummy is widely regarded as the worst sleeping position. It flattens the natural curve of the spine, which can lead to lower back pain.
Sleeping all night with the head turned to one side also strains the neck. If this is the preferred position, try using pillows to gradually train the body to sleep on one side.
You may want to experiment with different positions, but It is advised against switching from your natural inclination unless there’s a health condition that calls for it.
HEALTH BENEFITS OF WATERMELON
At first glance, it may seem like nothing more than a big ball of water. Watermelons are mostly water — about 92 percent — but this refreshing fruit is soaked with nutrients. These are reasons why you should take watermelons very often.
Watermelons contain a lot of potassium, which is very helpful in cleaning or washing out the toxic depositions in the kidneys. Moreover, it is helpful in reducing the concentration of uric acid in the blood, thereby reducing the chances of kidney damage and the formation of renal stones in the kidney. Added to this, being high in water content, it induces frequent urinating, which is again helpful for cleaning of the kidneys.
Watermelon’s high levels of lycopene are very effective at protecting cells from damage and may help lower the risk of heart disease. Also, the fruit’s concentrations of citrulline and arginine are good for your heart. Arginine can help improve blood flow and may help reduce the accumulation of excess fat.
Lycopene in particular has been linked to reducing prostate cancer cell proliferation.
Muscle soreness: Watermelon and watermelon juice have been shown to reduce muscle soreness and improve recovery time following exercise in athletes.
The watermelon contains fiber, which encourages a healthy digestive tract and helps keep you regular.
Watermelon is also great for your skin because it contains vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.
Impotence: Arginine, present in watermelon, is beneficial in curing erectile dysfunction, and the stimulating nature of the chemical can boost libido, reduce frigidity and give a kick start to your love life, after you enjoy a few slices of watermelon together!
AN UNCONSCIOUS PATIENT
What do you do when a friend or relative suddenly collapses in a bus on any trip?
Unconsciousness is when a person is unable to respond to people and activities..Other changes in awareness can occur without becoming unconscious. These are called altered mental status or changed mental status.
They include sudden confusion, disorientation, or stupor. Unconsciousness or any other sudden change in mental status must be treated as a medical emergency.
Unconsciousness can be caused by nearly any major illness or injury. It can also be caused by substance (drug) and alcohol use. Choking on an object can result in unconsciousness as well.
Brief unconsciousness (or fainting) is often a result from dehydration, low blood sugar, or temporary low blood pressure. It can also be caused by serious heart or nervous system problems. A doctor will determine if the affected person needs tests.
Other causes of fainting include straining during a bowel movement, coughing very hard, or breathing very fast.
First aid is the help given to any person suffering a sudden illness or injury with care provided to preserve life, prevent the condition from worsening, and/or promote recovery.
In managing an unconscious person, make sure quickly that they are unconscious, and not just asleep. If a person is unconscious or has a change in mental status, follow these first aid steps:
Call or tell someone to call an ambulance
Ensure that there is a free supply of fresh air and that the air passages are free. It is most important to keep back the crowds, they only obstruct.
Loosen the clothing at the neck, chest and waist. If the weather is cold, wrap blankets around the body.
Check the person’s airway, breathing, and pulse frequently. If necessary, begin CPR.
If the person is breathing and lying on their back, and you do not think there is a spinal injury, carefully roll the person toward you onto their side. Bend the top leg so both hip and knee are at right angles.
Gently tilt their head back to keep the airway open. If breathing or pulse stops at any time, roll the person onto their back and begin CPR.
If you think there is a spinal injury, leave the person where you found them (as long as breathing continues).
If the person vomits, roll the entire body at one time to their side. Support their neck and back to keep the head and body in the same position while you roll.
Keep the person warm until medical help arrives. If you see a person fainting, try to prevent a fall. Lay the person flat on the floor and raise their feet about 12 inches.
If fainting is likely due to low blood sugar, give the person something sweet to eat or drink when they become conscious.
1. Give an unconscious person any food or drink.
2. Leave the person alone.
3. Place a pillow under the head of an unconscious person.
4. Slap an unconscious person’s face or splash water on their face to try to revive them.
You are step away in bringing a person back to life with these simple first aid tips.
If you or a loved one has been diagnosed with breast cancer, it’s important to understand some basics: What is breast cancer and how does it happen? Breast cancer can occur in both men and women, but it’s far more common in women. Worldwide, breast cancer is the leading type of cancer in women, accounting for 25% of all cases
Breast cancer survival rates have increased, and the number of deaths steadily has been declining, which is largely due to a number of factors such as earlier detection, a new personalized approach to treatment and a better understanding of the disease.
Breast cancer is always caused by a genetic abnormality (a “mistake” in the genetic material). However, only 5-10% of cancers are due to an abnormality inherited from your mother or father. Instead, 85-90% of breast cancers are due to genetic abnormalities that happen as a result of the aging process and the “wear and tear” of life in general.
Here are steps every person can take to help the body stay as healthy as possible, such as eating a balanced diet, maintaining a healthy weight, not smoking, limiting alcohol, and exercising regularly and breastfeeding in women. While these may have some impact on your risk of getting breast cancer, they cannot eliminate the risk.
Initially, breast cancer may not cause any symptoms. A lump may be too small for you to feel or to cause any unusual changes you can notice on your own.
In some cases, however, the first sign of breast cancer is a new lump in the breast that you or your doctor can feel. A lump that is painless, hard, and has uneven edges is more likely to be cancer. But sometimes cancers can be tender, soft, and rounded. So it’s important to have anything unusual checked by your doctor.
The following symptoms if present can indicate the presence of cancer in the breast however it could also be other benign breast conditions
1. Swelling of all or part of the breast.
2. Skin irritation or dimpling.
3. Breast pain.
4. Nipple pain or the nipple turning inward(nipple retraction).
5. Redness, scaliness, or thickening of the nipple or breast skin.
6. a nipple discharge other than breast milk.
7. a lump in the underarm area.
Tests that examine the breasts are used to detect (find) and diagnose breast cancer including an x-ray, ultrasound and MRI of the breast. If cancer is found, tests are done to study the cancer cells. Certain factors affect prognosis (chance of recovery) and treatment options.
–> Surgery is considered primary treatment for early-stage breast cancer; including removal of just the lump or removal of the whole breast. Many patients are cured with surgery alone.
–> Radiation therapy is the use of high-energy x-rays or other particles to kill cancer cells and this reduces the risk of recurrence of the cancer cells.
–>Systemic therapy is treatment taken by mouth or through a vein that gets into the bloodstream to reach cancer cells throughout the body and involves the use of drugs.
Recovery from cancer is not always possible. If the cancer cannot be cured or controlled, the disease may be called advanced or terminal. Patients who have advanced cancer are offered palliative treatment which focuses on providing relief from the symptoms and stress of the cancer.
Risk reduction and early detection of breast cancer is key in survival.
BENEFITS OF ADEQUATE SLEEP
If you’re getting less than the recommended seven or eight hours of sleep a night, here are reasons that you should shut down your computer, turn off the lights and go to bed early tonight.
1. Getting a good night’s sleep won’t grant you immunity from disease. But study after study has found a link between insufficient sleep and some serious health problems, such as heart disease, heart attacks, diabetes, and obesity.
2. Mental health issues, such as depression are strongly linked to poor sleep quality and sleeping disorders. Poor sleep is even associated with increased risk of death by suicide.
3. Not getting enough sleep lowers libido and can make people more likely to have sexual problems like erectile dysfunction. And sleep itself is restorative — it increases testosterone levels, which boosts sexual drive for both men and women.
4. Good sleep can maximize problem solving skills and enhance memory. Poor sleep has been shown to impair brain function.
5. People who drive tired are similar to those who drive drunk, but did you know that staying awake too long can cause slurred speech, repetitive word usage, and a slow, monotonous tone? So make sure to get some rest before your next presentation.
6. Not getting enough sleep makes people more sensitive to pain which can lead to a terrible cycle for chronic pain sufferers. There’s even evidence that not getting enough sleep can interfere with the pain relief processes of certain drugs. By the same token, getting good sleep can function like low level pain medication.
7. Sleep loss reduces our ability to interact socially. Poor sleep affects our ability to recognize important social cues and process emotional information.
8. Sleep has been shown to enhance athletic performance. In a study on basketball players, longer sleep was shown to significantly improve speed, accuracy, reaction times, and mental wellbeing. Our body uses most of the night to heal damage done to your cells and tissues when you are awake and more metabolically active.
Along with nutrition and exercise, good sleep is one of the pillars of health. You simply can not achieve optimal health without taking care of your sleep.
BENEFITS OF DRINKING WATER
Studies have shown that performing daily tasks such as driving can lead to twice as many mistakes when dehydrated. There’s a reason why water is so abundant on the surface on Earth and constitutes a greater part of our body.
It is recommended that women drink about 1.6L a day (that is about 8 glasses of 200ml of water or 3 satchets of water plus a 100ml of water) and men take in about 2.0L a day(10 glasses of 200ml of water or 4 sachets of water).
However your size, the temperature and how active you are influences the amount you take in so if you are exercising a lot on a hot day, you have to take in more.
Benefits of drinking water include
1. Water fights infection significantly reducing the formation of kidney stones promoting health
2. It could aid weight loss. Anyone looking to lose weight could be helped by increasing their water intake. Studies have found that when people drink water before a meal, they lose weight faster than those who did not drink water. Taking water helps us eat less by making us feel full, and it may also boost metabolism.
3. Prevents cramps and sprains. Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely.
4. Drinking it may help prevent headaches, naturally. If you have a headache or migraine, the first thing that you can do to get some relief is drink plenty of water. Headaches and migraines are often caused by dehydration.
5. It’s been linked to heart health. There seems to be a link between risk of death from coronary heart disease and water intake Research has shown both that consuming more water means a lower risk of death from coronary heart disease.
6. Water Helps to Maximize Physical Performance. If you exercise intensely and tend to sweat, then staying hydrated can help you perform at your absolute best.
7. Helps in Digestion and Constipation. Water improves the functioning of the gastrointestinal tract responsible for what we take in and bring out. This helps in digestion and prevents constipation. Inadequate water in the body often results in constipation as the colon absorbs water from the stools to maintain hydration, thereby making them harder and difficult to excrete.
8. Enhanced brain activity. Your brain is strongly influenced by hydration status. Mild dehydration can impair energy levels and mood, and lead to major reductions in memory and brain performance.
So keep drinking water!
Stress is your body’s response to certain situations.The body reacts to these changes with physical, mental, and emotional responses. It is a subjective condition, something that may be stressful for one person—speaking in public, for instance—may not be stressful for someone else. Not all stresses are “bad.” In fact, it can be healthy because it helps us avoid accidents, power through unexpected deadlines, or stay clear-minded in chaotic situations.
But stress is meant to be temporary. Stress becomes negative when a person faces continuous challenges without relief or relaxation between challenges. As a result, the person becomes overworked and stress-related tension builds.
Stress that continues without relief can lead to a condition called distress; a negative stress reaction. Distress can lead to physical symptoms including headaches, stomach upsets, elevated blood pressure, chest pain and problems sleeping. Research suggests that stress also can bring on or worsen certain symptoms or diseases.
How do we manage this negative stress reaction then?
The goal is to identify a person’s stressors—what it is that causes him or her the most problems, or demands the most energy—and find ways to overcome the negative stress those things normally induce.
1. Physical activity plays a key role in reducing and preventing the effects of stress but you don’t have to spend hours in the gym to overcome these stressors. Incorporate regular exercise in your daily schedule such as walking instead of using the car for short distances. Exercise releases endorphins that boost your mood and make you feel good, and it can also serve as a valuable distraction to your daily worries.
2. There is nothing more calming to your nervous system than communicating with another human being who makes you feel safe and understood. The more lonely you are, the greater your vulnerability to stress.
3. Write- It may help to write about things that are bothering you. Write for 10 to 15 minutes a day about stressful events and how they made you feel. This helps you find out what is causing your stress and how much stress you feel. After you know, you can find better ways to cope.
4. Meditate- this can be done by closing your eyes and focusing on your breath for short periods
5.Avoid the stressors- By avoiding the people who stress you out a lot.
6. Manage your time better therefore you stay calm and collected at all times because you don’t overextend yourself.
7. Accept the things you cannot change
8. Learn to forgive. Let go of anger and resentments therefore you free yourself from negative energy and you move on.
HOW POSITIVE THINKING AFFECTS YOUR HEALTH
People who think positively have an optimistic view of life that affects their health and well-being. Researchers continue to explore the effects of positive thinking and optimism on health.
It’s unclear why people who engage in positive thinking experience some health benefits. One theory is that having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body.
It’s also thought that positive and optimistic people tend to live healthier lifestyles — they get more physical activity, follow a healthier diet, and don’t smoke or drink alcohol in excess. We shall then move to the positive thinking impacts on our health.
1. Combats Depression
Pessimistic thinking is one of the factors in depression, improving the way you think by changing into a positive mental mood can help combat depression. Cognitive therapy, in which changing thought patterns to help improve people’s moods, has become a major part of treating depression.
Positive thinking is believed to help people fight off common colds and other ailments. Negative thinking may cause areas of the brain to weaken a person’s immune response to flu making him/her very vulnerable to common cold.
Coping with Disease
People with positive attitudes recover faster from surgery and cope better with serious diseases, such as cancer, heart disease and AIDS.
Increased life span
Living longer is something we can all be happier about. A positive outlook can influence more than just your mood. “People who are optimistic are more committed to their goals, are more successful in achieving their goals, are more satisfied with their lives, and have better mental and physical health when compared to more pessimistic people.
5. Overcoming Stress and Hardships
Positive thinking allows people do cope better during hardships and reduce the stress in their lives. It is advised that when thoughts cross your mind, evaluate them. Find ways to put positive spins on any negative thinking. If your mind is telling you a certain task is not going to work, tell yourself you can make it work using a different approaches.Exercising at least three times a week can produce positive moods, which helps reduce stress. A healthy diet also keeps your body strong and your mind alert.
Believe it or not, positive thinking can slow aging. Mobility and functioning ability naturally decline as we get older, so there’s every reason to delay that onset of aging. It seems that optimism is part of the trick. By maintaining an optimistic outlook, not only will you live longer, but you’ll slow signs of aging. Positivity seems to be a one-stop shop for health!
BENEFITS OF BRUSHING YOUR TEETH
Thank your Mum or Dad anytime you were forced to brush your teeth when you were little until it became a habit.The toothbrush is widely considered one of the greatest inventions ever conceived – and for good reason!
For thousands of years, humanity has used different versions of this invention to ward off bad breath, gum disease and agonizing visits to the dentist. But what if we told you there was more to gain from twice-daily brushing your teeth? Like better health, fewer sick days, and the ability to read minds? All but one of those examples is true, and as you’ll discover below, brushing your teeth has so many surprising benefits.
1. Fresh breath. Your mouth will start to smell if you do not clean it regularly. You take the rubbish out regularly so it doesn’t start to stink, clean your mouth out at least twice a day.
2. Remove debris. There are mild abrasives in toothpaste that remove debris and surface stains and help to keep your teeth looking fresh, healthy and white.
3. A study has shown that increased brushing decreases the risk of respiratory diseases such as pneumonia and Chronic Obstructive Pulmonary Disease. Why? Bacteria which form on the teeth make their way into the lungs and respiratory tract, wreaking havoc along the way.
4. Regular brushing can help you maintain a healthy weight! Why? Brushing your teeth indicates to the brain that mealtime is over. Plus – food just doesn’t taste as good with a brushed clean teeth!
5. Brushing your teeth regularly can lessen your risk of developing heart disease thereby further decreasing the chance of a stroke this is because bacteria from your mouth can make its way into your bloodstream predisposing you to heart disease.
6. People who did not brush on a regular basis had a 65 percent greater chance of developing dementia compared to those who did not brush. Dementia describes a set of symptoms that may include memory loss and difficulty with thinking. So, don’t forget to brush!!
7. It has been shown that having healthy teeth and gums increases the chances of having healthy babies, while dental disease can cause underweight pre-term babies.
8. Who wants to kiss someone with food between their teeth or bad breath? Brushing and flossing is the cheapest and most effective way to remove food and bacteria and keep your breath smelling of roses.
That 1-2 minute brush, twice a day can not only save your teeth and keep your smile looking beautiful, it can also literately save your life. Don’t forget, just as important as brushing your teeth, is doing it correctly.
BENEFITS OF MANGOES
Mangoes have been named the most widely consumed fruit in the world. Sweet and juicy yellow mango meat offers significant health benefits. The bright colors of the skin and flesh are indicators of the fruit’s significant nutrient content. The slightly stringy nature of the meat is a great source of fiber.
Wash mangoes in cold running water to remove any dust or dirt and wipe it with a cloth to clear off the chemical residue.
Here are some health benefits of consuming including a mango in your diet
1. Mangoes, because of their fiber and water content help to prevent constipation thus ensure regularity of the digestive tract.
2. The fiber, potassium and vitamins significantly reduce the risk of heart disease. An increase in potassium intake and reduction in sodium prevents strokes associated with heart diseases.
3. The vitamin A in mangoes promotes good eyesight, preventing night blindness and keeps your hair moisturized. If you have brittle hair, there’s no need to blame anyone just rush to a mango tree in sight and enjoy!
4. The antioxidants found in mangoes have been found to protect against breast, leukemia, colon and prostate cancer.
5. Mangoes boost the immune system through its rich source of vitamin A and C.
6. Mangoes have aphrodisiac qualities therefore also called the ‘love fruit’. Mangoes increase the virility in men. Vitamin E, which is abundantly present in mangoes, helps to regulate sex hormones and boosts sex drive.
7. Mangoes are rich in iron, hence they are a great natural solution for people suffering from anemia. Menopausal and pregnant women can indulge in mangoes as this will increase their iron levels and calcium at the same time.
8. A perfect snack in times of hunger. Instead of feasting on chips and cookies, why not grab 1 or 2 mangoes?
9. Mangoes aid in concentration and memory
Enjoy your mangoes whether eaten raw or processed in a drink, and know these shall lead to a very long healthy life.