Sleep Aid Programs

Although the causes of insomnia and sleep-related problems are varied, there are several common methods to getting your sleep back on track. Here you will find three suggested programs – one addressing stress and anxiety caused persistent night-time wakening, and one for a weekend routine back on track.

You may prefer to devise your own tailor-made pre-sleep regime that includes writing in a journal or performing yoga, breathing or meditation exercises. Music is a great relaxer and can be used to supplement meditation and relaxation techniques; try nature sounds, mood music or light classical or jazz, but avoid anything with lyrics or spoken words or that is too loud or disharmonic, which will only serve to keep your mind stimulated.


Some days we all find ourselves at home with a racing mind and an anxious to-do list, with a much needed restorative slumber impossibility. This usually means we find ourselves lying awake in the dark, trapped in a cycle of worrying about our inability to sleep.

Try this relaxing 90-minute program to speed the onset of sleep, leaving you refreshed and able to start the next day energized and with a rebalanced outlook.

A retreat at the end of a busy day is essential for renewing your spirit and your body for the next day’s challenges.

Step One

At the end of your active day, turn off your phone and switch on low lights around your home, including the bathroom (hard, overhead task lighting will not allow you to relax). Let your body adjust to the new lighting, encouraging melatonin production, and play soothing music. Especially useful are CDs specifically created for inducing sleep or deep relaxation. Have a warm bath and add five drops of mandarin or lavender essential to the water.

Leave the doors and windows closed to allow the atmosphere to become fragrant and steamy. Place a soft towel and bathrobe over a radiator to warm, and place a pen and note pad by the tub. While the bath is running, prepare and enjoy a soothing bromine-and tryptophan-rich snack, such as a whole meal sandwich of banana and peanut butter, or turkey and lettuce with a glass of warm milk and honey.

Step Two

Return to the bathroom where you need to soak for at least 30 minutes to allow the relaxing essential oils to work on your system. In the first few minutes in the tub, use the pen and paper to draw a list with three columns; tomorrow, one week, one month. When we are stressed, we see every problem as part of one big ‘emergency’ and writing each task under the relevant time frame will help you see what you really have to deal with. Once you have written out your tasks, ring each one that you can delegate or ask for help with (can you have your shopping delivered or ask a colleague to help source information for a report?). Write out your real to do list for the morning and put it to one side. Enjoy the remaining time in the water. After your bath, dress in comfortable; lose sleepwear that makes you feel relaxed.

Step Three

Your body and mind need 30 to 60 minutes to wind down. Go to a comfortable, warm room and, in low light, try the following breathing method to help the body and mind release tension and worry.

When you take a relaxing bath, ensure that you allow at least 30 minutes for the essential oils to work their magic.

Sit upright in a firm and comfortable chair. Begin to breathe in a slow, regular way on developing breathing techniques, concentrating on the inhale and exhale sensation. Now think of two words, such as ‘calm’ and ‘relax’, which equate ‘rest’ to you. When you breathe in, say one word in your mind, and as you expel the air, think of the other. Repeat for 5 to10 minutes. The technique will help banish other, worrisome thoughts that are hard to release with conscious effort. The more you practice and run through these steps, the more readily your body will respond; you are creating your own relaxation ‘trigger’.

Step Four

Move to your bedroom and get into bed. Lie on your back in the Corpse position and begin some positive visualization to calm a racing heart and mind. Imagine a scene dear to you in which you were completely relaxed, perhaps on a winter holiday in a rustic ski chalet, lying on an old couch. Imagine the smell of the burning wood on the fire, then the sensation of the threadbare couch fabric, comfy underneath you. Then imagine the drowsy heat from the fire. Focus on different details and sensations in the scene, feeling you gradually relax. It may be that your ideal scene draws on a memory such as a picnic or a beach outing * just choose somewhere that you felt safe, happy and rested. This visualization technique should lull you off to sleep.

As another aid, create an ‘emergency relaxation kit’ consisting of a notepad, pen, essential oils or fragrant candles, self-massage tools and a music CD, which you can pull out after a harassed day for 30 minutes of instant relief. Make sure you maintain it so you don’t find yourself turning the house upside-down for missing components, further adding to your stress.


Night-time awakenings can be very distressing and isolating. It is essential to create a system to help manage these jolts, as they can rapidly become a source of great discomfort resulting in excessive daytime sleepiness. The first thing to appreciate is that everyone has night-time awakenings, several times a night, but usually they are so brief we have no recollection of them.

Step One

First, make sure you go to bed when you are sleepy; we often force ourselves to bed feeling tired, but the fatigued body is kept awake by a mind racing with dramas we have just seen on TV, in a brightly lit environment, not allowing ourselves the preparation for sleep. Avoid daytime naps no matter how tempting if you are having this problem, to ensure you are truly tired. Some night- time awakenings can be caused by hunger and can be easily resolved; try a small tryptophan-rich meal 30 minutes before bed. It should be easy to digest, such as a glass of warm milk with nutmeg and honey.

Step Two

Some people wake with a jolt of panic or fear, a sudden adrenalin rush that pulls them into consciousness. The relaxation technique here was devised by Michael Krugman, founder of the Sounder Sleep System. After years of studying arts such as yoga, qigong and meditation, Krugman devised a system called ‘mini moves’, which is based on breathing and visualization techniques and which helps achieve a state of deep relaxation and deep sleep. This adaptation is ideal for returning to sleep after a late night awakening.

Lie on your back in bed in a comfortable position, with a pillow under your head. Become aware of your breathing; is it anxious and labored or are you feeling calm? Krugman calls this ‘breath surfing’. Keep concentrating on your breathing until you feel completely focused on the sensation.Move into the ‘home position’ by bending your arms at the elbows, still allowing the upper arm to rest comfortably by your side, and then place your hands – palms open, fingers slightly apart, thumbs wherever comfortable – on your chest, on either side of your sternum, tips of the fingers resting on the sternum. Everything should feel comfortable and loose.Observe the movements of your breath, the rise and fall of your chest, feeling through your fingers.Tune into the area underneath your thumbs. Slowly, begin to lift your thumbs a tiny way from your chest as your chest rises to inhale. Lower them as you exhale.Synchronize your breathing and thumbs so each lift and breath corresponds in duration.Stop, rest and feel. The anxiety should be gone, and you’re breathing fuller. Krugman says this practice will ‘stimulate your body-mind’s ability to sleep’. You may drift in a dreamlike state before nodding off.

Step Three

If you are still unable to return to sleep, get up, tidy the sheets and move to another room. You must avoid stimulating activities such as work and watching TV. Reading by lamplight, so that your body still appreciates that it is night, can soothe the mind, but avoid murder mysteries or anything over stimulating. Repetitive tasks such as ironing can help lull the mind back to sleep, or looking at a photography book such as rural landscape scenes with quiet music or nature sounds in the background can help. When you feel drowsy, and not before, return to bed. Repeat the ‘mini moves’. Your body must associate only sleep with the bedroom. Avoid looking at a clock, but if you are still awake after 20 minutes, get up again and repeat.

Step Four

Despite a difficult night, get up at the same time. A regular wake time is essential for good rest, and trains the body to return to its natural pattern.


As a matter of mental, physical and emotional health, we should all try to set a day a month aside to catch up on our sleep and neglected needs. This plan will help you enjoy a calm, relaxed day to help you unwind and attain a rejuvenating night’s sleep.

Step One: Preparation

Choose a day when you don’t work. Make sure to stock up on the recommended foods beforehand to prevent you from grabbing sugar-packed fuel, which will give you energy and mood spikes, and also eliminate the need to enter a busy and stressful supermarket on your ‘recharge’ day. Let friends and family know you are not available, unplugging the phone and leaving your computer and emails safely switched off. Try taking some gentle exercise such as a long walk or swim, as exercise is shown to improve sleep quality, but make sure you do this in the earlier part of the day (too near bedtime and you become over stimulated and unable to rest).

Try booking a treat such as a massage or facial. lf you are excessively tired, you may find yourself low at mid afternoon during your daytime circadian dip. Do something enjoyable that you rarely have the chance to do, like watch an old black-and-white movie, but try to avoid napping. This is a day of reward and nourishment, so a glass of wine with dinner is fine, but limit it to that more will destroy sleep quality, as will stimulants such as cigarettes and caffeine. Keep yourself hydrated by drinking at least 2 liters (372 pints) of water throughout the day.

Step two: Diet

Choose food that will keep energy levels balanced all through the day, which will help you feel at  peace and reduce the risk of an afternoon nap, keeping you awake later.


Choose slow-release carbohydrates such as an egg on brown or whole meal toast or porridge. Try to avoid caffeine, but if you feel unable to start your day without it make this your one cup, in order for it to leave your system by mid afternoon. Change to chamomile tea throughout the rest of the day.


Include lean protein, such as fish, poultry or red meat, or soya, and green leafy vegetables; this will deliver a boost of vitamin B, great for combating the effects of a stressful week.


This should occur at least two hours before bed and include carbohydrates such as brown pasta, rice or potatoes, pasta and lean protein, with a salad packed with healing antioxidants. A glass of mandarln or orange juice, which contains bromine, can also act as a sedative. Avoid spicy foods or excess sugar.

Step Three: Bath time

Before bed, dissolve two cups of Epsom salts in a warm bath. The salts will help rid you of any of the toxins accumulated from previously eating and drinking excessively, and also relax the muscles. The salts can, however, leave the skin dry, so do moisturize well after your bath. You may like to add a few drops of bath oil to counteract the dehydrating effects of the salt. Those with skin complaints or high blood pressure should check with their doctor first. After your soak, dress in loose, comfortable nightwear.

Step Four: Massage

Move to your bed or a comfortable chair, using only a low light source and try this self-massage technique for releasing tension from your head, neck and shoulders. The scalp especially can hold a great deal of tension. Think of the sensation in the forehead, when furrowing the brow or raising the eyebrows, which we often does when stressed. Place the three middle fingers of each hand at the front centre of your hairline. Making firm circular movements, move in a straight line along the scalp down the back of your head to the hairline at the back. Move back towards the front, working your way gradually outwards until your whole scalp has been manipulated. End the massage by kneading the whole scalp rhythmically and softly.

Enjoy a relaxing read or listen to peaceful music, and when you feel tired, make your way to bed. Have a restful sleep that will help prepare you for the week ahead. Choose a breakfast that offers slow-release energy to give you an energetic and positive start to the day.

Symptoms of Liver Problems in Women

Signs and symptoms of liver problem in women, even in men, don’t usually show up until noticeable liver problem has affected some damage or compromised liver’s function. This is where the importance of liver function tests comes into picture, for early detection and right diagnosis of the liver’s condition.

Since most of us don’t really get yearly physical exams, particularly the liver function tests, knowing the signs and symptoms for liver problem can help you assume your condition as early as possible and save yourself from complicated health problem.

The most common and clearest sign for liver problem is of course, the pain around the liver area, located at the right side of our abdomen. Other symptoms associated to symptoms of liver problems in women are:

Painful muscles and joints.

Runny nose and sore throat.

Nausea with high fever and vomiting.

Low energy and unusual chronic fatigue.

Unusually recurring headaches.

Irregular bowel habits, persistent diarrhea and constipation.

Persistent coughing without experiencing symptoms of cold and/or flu.

Reduced appetite and unexplained weight loss.

People with liver problems are also experiencing sensitivity from bright lights and certain strong smells. Some strong smells can even increase the sensitivity and offensiveness of the condition.

After the significant damage on the liver occurs, more symptoms will eventually come up to the surface. One example of this is darker-than-usual urine, lighter-than-normal stools and jaundice. Jaundice basically is a symptom caused by liver problem. This condition is characterized by discoloration of skin and white part of eyes to yellow tint.

Hemochromatosis, is a condition caused by more symptoms from liver disorders. This condition causes liver to acquire and build up iron. Symptoms of this condition include associated with symptoms of liver problems in women:

Abdominal pain.

Arthritis pain that strikes hands and fingers.

Increase in blood sugar level.

Fatigue and significant reduced energy level.

Impotency among men and reduced libido or interest in intimate activity.

Hypothyroidism, which is often called as underactive thyroid or low thyroid.

Women with liver problems will also find themselves menstruating significantly less than normal.

Symptoms of liver problems in women can result into serious health problems if not addressed right away and left untreated. Our liver plays a big role for our overall health, as it performs dozens of metabolic functions to regulate the operation of our body, control how we feel, and general health condition. Humans can’t live long with a half-performing liver. And it is impossible to survive and live with an abused and damaged liver, unless you have a budget to replace your liver with a healthier one through a liver transplant.

If you have experienced most of the symptoms mentioned above, consulting your doctor as soon as possible can make a huge difference for your health. Talk to your healthcare provider and ask for their advice to help you get better. The earlier the problem is diagnosed and addressed, the higher chance of successful treatment.

Hot Bath And Aromatherapy For Arthritis

There are more than 100 different diseases that can lead to development of arthritis. The swelling of the joints, stiffness and pain are the primary symptoms of this physically disabling disease.

This disease is the leading cause of physical disability in any countries around the world, affecting nearly 20% of the United States entire population and almost 50% of those over 65 years old; truly this disease is widespread all over the world.

This disease affects the movable joints in the body, those joints that are usually used for daily activities like joints in the feet and legs, spine, arms and hands. All of the joints in our body are cushioned with cartilage, a smooth elastic tissue that keeps the ends of the bones from meeting and crushing each other. Although all types of arthritic condition involves pain in the joints, the duration, occurrence, severity and effects of the joint pain varies from one condition to another.

This diseases’ emotional impact
People who suffer the symptoms and pain of arthritis are unable to do even simple everyday tasks effectively because of the bothering disease. This affects the emotional state of the person. Simple tasks like preparing food, dressing up, and grooming self can be very hard for a person with this condition. Though there are already various types of aids to assist physically incapacitated patients, they still can’t improve the mood and capacity of the patient to understand fully and cope with their situation. Living with a chronic pain like this condition can make life really miserable, many people with this disease develop emotional problems like deep resentment and frustration as well as anger, depression and self-pity

Aromatherapy for arthritis
Aromatherapy is a form of alternative medicine. It uses natural and therapeutic products such as essential oil extracts from plants and trees. The fragrance of these plants has been used for various civilizations for centuries to heal both mind and body. This type of therapy is considered to be very effective in dealing skin problems like burns and wounds, respiratory problems like coughs, colds, sinusitis, muscle pains, arthritis, rheumatism, headaches and other stress-related conditions like anxiety, depression and insomnia.
The healing process of this kind of therapy is gentle yet very powerful in addressing the problem. Special types of essential oils are used to heal the person’s physical, emotional and mental problems. For arthritis, those oils with natural anti-inflammatory, calming and uplifting properties are used to lessen the symptom brought by the disease.

Bath exercises
Arthritis Association said that, soaking the body in a hot tub can greatly lessen the pain brought by the disease. It can also increase the flexibility and range of motion of the affected joint.
Special exercises are being used for improve the condition of the affected area. However, for some people, activities like exercises can be really hard. A study from Mayo Clinic says that, soaking in a hot bath can actually help improve the condition of the affected area without straining the heart asking the patient to tire themselves. A hot bath can actually increase the heart rate like in exercises, and at the same time, lower the blood pressure.
Also, there are no other perfect time to apply essential oils than after a hot and relaxing bath.

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Discover More about Bipolar Symptoms in Women

There are individuals nowadays who actually experience psychiatric disorders such as bipolar symptoms in women. These women most likely have changes in mood and shifting of energy levels which can be very alarming. More often these individuals experience certain episodes of depression which seems to cycle at a certain point of time and is recurring. It is essential to know what the symptoms of this kind of mental disorder are, to be able to address this issue accordingly.

Bipolar Symptoms in Women

You might be wondering if this is more common to women than to men. Well the truth is this bipolar issue actually occurs between men and even women at a certain point of time. On the other hand, this particular behavioral disorder is known to be affecting women because of certain hormonal changes. There are certain issues involved why such bipolar symptoms in women occur however these varies from one person to another which makes it a bit challenging to compare it from other mental disorders. More often you will find the specialists saying that genetics is actually the major issue but there is actually no study or facts that can back this up.

The good news is that there are ways for you to identify what the symptoms are to make it easier to determine if one is suffering from this kind of depression. The first thing that one has to keep in mind is the episodes that take place in a person’s behavior. These episodes have to do with the changes in mood as well as the levels of energy of the person.

Bipolar symptoms in women can be identified as well if the person frequently experiences depression especially if this is intense depression that cannot be controlled by the person herself and seems to cause her to lose energy throughout the day or at a certain period of time. Now, aside from depression, one should also consider manic episodes where the person feels somewhat optimistic and have a lot of energy to accomplish different tasks.

A person experiencing this type of behavioral disorder may experience both episodes simultaneously in a certain situation and sometimes the symptoms just go away.  You should as well take note if the person experiences such symptoms during the menstrual cycle. It is said that during such period there are greater chances of experiencing mood swings at this time because of hormonal changes. There are times the bipolar symptoms in women are noticed during menstrual cycles and symptoms seem to worsen and fluctuate at these times.

Bipolar Symptoms in Women

Probably those who suspect themselves having this kind of problem may ask what could cause this kind of disorder to occur. Most likely this kind of behavior will be diagnosed by psychiatrists. They claim that this may be due to certain factors affecting the person environmentally, psychologically and even biologically. It is essential that one gets immediate medical attention if such behavior or symptoms occurs to get a better diagnosis of this particular health problem. The experts will be able to provide you the most appropriate approach on how to properly treat this kind of psychological misbehavior ie Bipolar Symptoms in Women.

Energy Stabilizing Foods

The effect on mood and concentration from jolts in blood sugar can make coping with everyday problems more difficult. When the blood sugar level is raised, the pancreas produces insulin to bring it down again (and if this happens too often diabetes can develop). The short-term effect on our energy is to make us feel exhausted, irritable and stressed. We should choose foods that keep our energy levels at a fairly constant level, which helps us to concentrate and frees us from the urge to keep refueling.

It also improves our general mood, making us calmer and more balanced, so we are less likely to lie awake at night fretting over details or wound up from the caffeine in the emergency chocolate bar that we consumed before going to bed. When looking for ingredients to create meals, keep in mind the following:

Water aids digestion, so try to drink at least 2 liters (3% pints) a day.Fresh fruit is the best slow-release energy source. Juicing fruit removes all the pulp and fiber, which stops you just getting a sugar hit from the fructose.Eating protein-rich foods, such as lean meats, cheese, eggs, natural yogurt and fish, for lunch will keep your levels balanced as you enter the natural dip in your circadian rhythm. Eating refined carbohydrates, like white bread, will cause your sugar level to soar then crash, and only exaggerate this natural dip.Pulses, beans, lentils, nuts and seeds are all great for slow-release energy – try them with wholegrain bread.Chromium-rich foods, such as shellfish, cheese, baked beans and wholegrain bread, help your body overcome extreme low blood sugar.A ravenous hunger the morning after a night of drinking is because the alcohol affects your blood sugar levels, making you reach for quick fixes the next day. Drinking on an empty stomach makes it worse.The Glycaemic lndex

The body needs glucose for energy. It is obtained from starches and sugars in the food we eat and either used or stored as fat. Everything we eat is processed this way, but it is the speed at which this happens that makes the difference to our weight and general health – this is what gives food its Gl rating. The faster food is broken down, the higher its index rating (a high rating is about 70 or above). Low-Gl foods keep us fuller for longer, have more fibre, and are usually full of minerals and vitamins.

To keep your energy levels stable, avoid stimulating food and drinks, such as coffee and chocolate. Although they may seem to improve your mental focus, they can cause mood swings.

The lower the glycaemic index (Gl) rating of food, the better it is for maintaining a balanced sugar level. Eating foods with a low Gl rating, such as pulses, lentils and beans, is a great help when you are giving up stimulants such as caffeine and nicotine because they help prevent the swings in mood and hunger. The more processed food is, like white bread, white sugar and junk food, the higher it tends to be on the index.

Choosing energy-balancing foods and drinks during the day can help you feel healthily tired and unwound by bedtime. A large breakfast of complex carbohydrates, such as porridge, fruit, nuts, seeds and lean protein will keep you balanced.

Tryptophan, the insomniac’s Friend

The good news is that for all the foods and drinks that over stimulate us and keep us awake at night, nature has provided sleep-inducing alternatives. Some calm us down while others actively deliver sedative effects. This is mainly down to a chemical called tryptophan.

Learning to choose low-glycaemic index foods, such as sushi and sashimi, is simple. As a rule, avoid highly processed foods that are far removed from their original, natural state.

Tryptophan is an amino acid and an essential chemical for life as it helps us to build protein. We consume about one to three grams of tryptophan a day, but we can boost our intake by seeking out foods that have a higher concentration. It has the effect of speeding up the onset of sleep, decreasing the number of spontaneous wakings during the night and increasing the overall length of sleep during the night. Elderly people, who suffer from increased sensitivity to noise, find it especially helpful, as do those on antidepressants because it can raise the level of serotonin, which is low in brains of depressed people. Eating a main meal around four hours before bedtime with a low-to-medium Gl rating, including complex carbohydrates or some of the vegetables listed will help start the relaxing process.

If needed, a tryptophan-rich snack before bedtime, such as the snacks listed, should greatly improve your chances of getting a good night’s rest. Remember, however, that the same rules apply as before; make sure you give any snacks enough time to digest (an hour or so) before you go to bed.

Foods Rich in TryptophanBananasTurkeyMilk and other dairy productsAlmondsCabbageKidney or lima beansOatsPoppy seedPumpkin seedSpinachWheatEvening primrose seed (contains the most tryptophan of any food source)poultryEggsRed meatsSoybeanTofuBasilDillSedative Snacks That Aid Relaxation Before Sleep

Combine ‘sleepy food’ with other foods, such as avocados, mandarins and lettuce that contain bromine to help ease that short-fused feeling, for a light, easy-to-make and easy-to-digest snack. Lettuce has a longstanding reputation for promoting healthy sleep. This is due to an opium-related substance, combined with traces of the anticramping agent hyoscyarnin that is present in lettuce. Lettuce should be an integral part of your evening diet if you are suffering from sleep disorders. Juiced, and mixed with a little lemon juice for flavor, it makes an effective sleep-inducing drink and is highly preferable to the synthetic chemical agents in sleeping pills. You can also try carbohydrates, including pasta, brown rice and oatmeal, which produce serotonin.

Eating tryptophan-rich foods can help induce a restful and rewarding sleep in a completely natural way. Avoid stimulants and rich dishes before bedtime. Herbal drinks can settle the stomach, soothe the mind and relax the body. Try blending them for the perfect mix of taste and sensation for your individual needs.

Try one of these delicious snacks an hour before bedtime to help you to relax and unwind:

Wholegrain toast with a little almond butterA small portion of a healthy, fat-containing food, such as olive oil on your salad or an avocadoA small pot of natural yogurt with a little honeyFresh, dried or cooked fruit for dessertA small cup of warm milk, with nutmeg for flavour and digestionA small bananaA handful of unsalted nuts or seeds.Soothing Drinks

The traditional drink of a glass of warm milk before bedtime does indeed consist of calming properties – the tryptophan, calcium and magnesium all help the mind and body to relax. Try adding a sprinkling of cinnamon, which is excellent for digestion and can ease a sore throat or night-time cough. Difficulties in breathing can sometimes be aggravated by dairy products, so consider other relaxing drink options. Herbal tea blends can be wonderful at sending you off to sleep; experiment with different blends to find your favourite.

Passion Flower

The passionflower vine is a sedative and digestive aid. The herb is considered to be a mildly effective treatment for anxiety and insomnia, and is often combined with other herbal preparations, such as valerian and hops. It isn’t as potent as some of the other natural sedatives, but it is ideal for those who also get a nervous stomach, especially in the tea form, taken three times daily.


The familiar camomiila plant is used in varying degrees to help calm and relax. As well as being drunk, it can also be used to create a soothing, sleep-inducing bath before bedtime: simply put a teabag or two into the bath, or float some of the dried flowerheads in the water. Camomile is quite easy to grow if you fancy a constant supply – just dry it out and use. Add a little honey if you need a sweet kick, but not too much!

Lemon Balm

Also known as Melissa officinalis, this strong lemon-smelling member of the mint family can be made into tea. Also try using it to season soups and salads, or as a cooling iced tea on hot, restless summer nights.


Also known as lemon verbena, this is similar in flavour to lemon balm, but with a stronger taste, and has similar effects.

Lime Flower

Also known as linden, lime flower has soporific effects. lnfuse a handful of dried flowers in 1 litre (2%pints) of boiling water, and drink two large cups before going to bed.

Mandarin Juice

A great alternative to tea in the hot summer months is the natural sedative mandarin, which is packed full of calming bromine.


In all its forms, sugar can play havoc with our sleep patterns. This is mainly because our blood sugar levels can ‘crash’ after a big dose of the stuff, leaving us even more tired, and hunting around for another snack to give us a quick energy fix, often washed down with our old friend caffeine. This cycle can leave us too fatigued to make a substantial dinner for ourselves, even if we feel ravenously hungry, and this is where convenience food comes in with even more hidden sugars and chemical sweeteners. And so the cycle continues.

Life After Sugar

Cutting down on sugar means committing to eating foods in their natural state. This means avoiding processed foods and weaning our sweet tooth on to more natural sugars, such as honey (in moderation). Balancing out the peaks and troughs of blood sugar can aid in weight loss, as we are not overeating and always hurtling from one unhealthy food fix to another, and balance our energy and concentration levels. This will mean you arrive at bedtime ready for a good night sleep. The key to healthy snacking is to be prepared; a bag of roasted pumpkin seeds in your bag, a fruit bowl on your desk, will make them an easier option than finding a vending machine full of energy-sapping sugary and salty snacks. Aim to graze through the day rather than find yourself suddenly starving and willing to eat whatever you can find (its always easier to find junk food). Little and often is best, and will stop you suddenly obsessing about what to have mid-morning.

Bipolar Disorder And Intelligence

Bipolar condition is a mental illness, in which an individual’s mood quickly changes from extreme mania and depression. A person with this condition can be in risk of ending his own life, as they can easily feel extreme painful sadness when they are depressed.

A new study discovered a link between bipolar disorder and IQ has been discovered. Before, it was believed that people with this condition has the capacity to be more creative than ordinary individuals. Now, there are new evidences that were thoroughly tested to have a strong correlation between high Intelligent Quotient and bipolar disorder.

Teams from London’s King’s College Institute of Psychiatry and Sweden’s Korolisnka Institute conducted the study between high IQ and bipolar condition. Their research shows that those students that are performing very well in class, obtaining grades of A, are nearly four times more susceptible to acquiring the disorder than those his or her average classmates.

Moreover, significant differences are also observed in the field of arts. Those students who are significantly good in arts, literature and music are more likely to acquire the bipolar condition than those students who excel in other subjects.

We all know that famous artists, musicians, painters, leaders and scientists are special, but what really makes them special is not just their talent and skill in their particular field, but also because of their bipolar condition. Napoleon the Great, Sir Isaac Newton and Ludwig Van Beethoven are just few of famous people in history with such condition.
These people are blessed with high IQ, a level that is significantly higher than average smart guy. An average guy has 100 IQ, Napoleon’s IQ was estimated to be at 145, and Beethoven’s was estimated in 165, while Newton was about in 190. You can call them genius in their own field, as they excel and surpass everyone in that particular field.

Study shows that those people that have been discovered to have bipolar condition are notably more intelligent than an average or even street smart person. Also, study shows that socioeconomic status also affects the intelligent of a person. Bipolar condition is prevalent in those families who are in higher class. With this, the study also says that this condition runs in the genes, as it is hereditary.

The relationship between intelligence or higher IQ and wealth or affluence is discussed thoroughly in “How Life Really Works,” the study shows a direct relationship between income and IQ. It says that those in a higher level of statistical income have a higher IQ level as a group. Many factors influence this; it can be because of the good intellectual environment, good education, good resources, genetics, etc.

Genetics and Intelligence
Genetics plays a big role in a person’s level of intelligence. In the same book “How Life really Works” the relationship of genetics with intelligence is also explained. The quality and capacity of the brain depends nearly about 80% on hereditary genes. The remaining 20% of the quality of the brain is influenced by the environment and its elements. The 20% factor may be exaggerated as our genes are verifies our ability to socialize with and to benefit from environment.

However, the reason for these findings remains unknown.


Hypnosis and Self Hypnosis

Hypnosis or Hypnotism’s ability to reach and make connections in the individual’s subconscious makes it a powerful tool for healing. In recent years the benefits of applied hypnosis, in the form of hypnotherapy, have begun to be recognized. However, the history of hypnotism means that many people still regard it with a mixture of fear and skepticism.

Throughout history there have been healers reputedly able to cure the sick after placing them in a state resembling sleep. Modern medicine’s interest in the potential healing powers of hypnosis began in the 18th century as a result the work of the Austrian physician Franz Mesmer. Mesmer, who lived and worked in Paris, pioneered the uses of both hypnotism and psychoanalysis (a technique elaborated by Sigmund Freud more than 100 years later) in medicine.

Mesmer believed it was possible to harness mental energy and developed rituals around his treatments that hypnotized, or mesmerized, his patients. His ideas were fashionable for a time but he was later denounced as a fraud by the French Academy of medicine.

In the 1840s, however, Mesmer’s work was taken up by Scottish physician James Braid. Braid showed that a trance could be induced easily and that, while in this condition, individuals could not be forced to act against their will. As a result, the medical profession began to take a serious interest in hypnotism and for many years, until the introduction of safe anesthetics, it was used to reduce pain during surgery.

At the end of the 19th century Freud used hypnotism to help patients remember traumas in the childhood but then abandoned the technique in favor of psychoanalysis. Hypnotism fell into decline until the 1950s, but in 1958 the American Medical Association approved hypnotism as a useful medical tool.

Since then, hypnotherapy has been used to treat a great number of physical and psychological problems, including chronic pain, migraine, headaches, muscle tension, anxiety states, stress related conditions, depressions, addictions and phobias. Dentists often use hypnotherapy to overcome a patient’s fear of pain, while obstetricians frequently employ the technique to reduce pain during childbirth.

Hypnosis – Hypnotherapy In Practice

A hypnotic trance is a state between walking and sleeping. In this state you are aware of everything going on around you but feel completely detached from it. However, you are able to speak and to end the trance if you wish to.

For years, scientists have tried to explain how hypnotherapy works. Many experts now believe that hypnosis puts the two sides of the brain, the left, which tends to deal with language and logic, and the right, which handles emotions and symbolism, in closer communication with each other. This allows connections between behavior and its underlying causes to be identified and understood. Research has shown that during a hypnotic trance the body relaxes deeply and that there are beneficial changes in heart rate, breathing and blood pressure similar to those seen during meditation.

Although in skilled hands hypnosis is a very safe technique, it can be dangerous if mishandled, so it is important to consult a qualified practitioner, preferably one with training in clinical psychology, or a therapist who is also a medical doctor or dentist. Most people can be hypnotized easily and practitioners use a variety of standard technique.

Hypnosis – A hypnotherapy session

The therapy will take place in the practitioner’s office, which usually has subdued lighting and comfortable furniture. When you are sitting or reclining comfortably, the therapist will carefully explain what is involved in the process. You should feel relaxed, calm and, above all, safe. If, for any reason, you do not feel at ease with the therapist, do not feel awkward about terminating the session at this stage.

The therapist will attempt to relax you further by asking you to imagine you are drifting or sinking into comfort or by describing a beautiful, peaceful scene to you. As you relax, your eyelids will began to feel heavy and your eyes will close. You are aware but detached.

Once you are in a light trance, the therapist can start to investigate the causes of your particular condition or problem, and once they are identified, can suggest solution to you. There is a widespread, but unfounded, feat that once under the spell of a hypnotist individual can be made to behave in uncharacteristic ways. In this condition you are open to suggestion but cannot be made to accept or do anything you would not normally wish to.

The hypnotic state

If hypnotism appeals to you as a therapy, you should visit a hypnotist. After a few sessions, however, you may also be taught self-hypnosis. This enables you to induce what is known as an auto hypnotic state at home and remain in it for about 20 minutes at a time. The benefits in terms of deep relaxation and the effects on heart rate, blood pressure and breathing are the same whether you induce the state yourself or are hypnotized by a therapist. However, it is important that you are taught such techniques by a properly qualified practitioner.

Once you have learned the technique of self hypnosis, regular practice can be a great help in controlling your back pain. To enter into a hypnotic state, you may find it helpful to imagine yourself in a tranquil setting. Remember to practise Hypnosis regularly.

Long John Silver’s Nutrition Facts

Whether after waking up in the morning or returning home from work or school, people are looking forward for a nice meal in their tables. If we say “nice”, it means to say the meal must be something we can enjoy, conveniently prepared and of course it suits our taste buds. The problem is, how can we enjoy a meal when it’s always the same? Americans wake up and find cereals, eggs, pork, and beef cuisine in their tables and are fed up about it.

Sometimes, we just want something new from the meal we are looking forward to, like sea foods for instance. And that’s the reason why Long John Silver’s fast-food restaurant comes to the picture. You can always go the restaurant near you or phone their delivery service for some of their appetizing menu. Long John Silver’s Inc. is a 40 year-old fast-food chain restaurant that franchises mainly of seafood products. Its popularity in the United States for its convenience and quality made products made it global. However, most fast-food products are said to be junk foods.

In order to know how nutritious Long John Silver’s products are, we will use the internationally accepted measurement for the level of nutrient intake needed for most healthy people in a day, the percent of Daily Values (DV). The percent of Daily Values information is based on a 2000-kcalorie diet. Also in order to measure the caloric levels of the products, we will use the international measurement of caloric intake, The Median Heights and Weights and Recommended Energy Intake. Heights and weights are included in REI because our size specially maintaining a healthy weight should be equal to the amount of energy expenditure. Let us put one of LJS’s products for comparison. One Alaskan Pollock Sandwich contains:

470 calories, 23 grams of  total fat, 40mgs of cholesterol ,1180mgs of sodium, 49 grams of carbohydrates, 3 grams dietary fiber, 4 grams of all types of sugar content, 18 grams of protein,  2% Daily Value of Vitamin A, 2% Daily Value of Vitamin C, 6% Daily Value of calcium and lastly 10% in Daily Value of iron.

An adult male aging 25-50 years old has a REI of 2900 kcal per day, while a female with the same age has a REI of 2200 kcal per day. Pregnant and athletes may need more of these REIs. There is no recommended dietary intake of cholesterol but the Daily Value must not exceed 300mgs. Sodium has a Daily Value of 2400 mgs. Carbohydrates have a Daily Value of 300 grams. Dietary fiber must come with a Daily Value of 25 grams. There is no recommended daily intake of sugar. Protein has a 50 gram recommended Daily Value. Vitamin A has a DV of 5000 IU. Vitamin C has a DV of 60mgs. Calcium has a DV of 1000mgs and lastly iron has a DV of 18mgs.

As you can see, one sandwich can give you one sixth of the energy needed for a day. Therefore, six sandwiches can keep you going for the rest of the day with rest periods of course. There’s a drawback of course, 6 sandwiches can get you near the limit for cholesterol and your sodium levels can spike up way over your Daily Value. As expected, fast-food restaurants products are high in sodium. The sandwich anyway has a lot of protein but it is a poor source of vitamins, calcium and iron. Females who needs more iron cannot benefit much from this product. However, let us not conclude that all of Long John Silver’s products are not nutritious. Other products can yield a more promising result. Also for the consumer’s convenience, Long John Silver’s posted food allergies and sensitivities information and diabetic exchange list on their web page. Diabetics can have a lot of choices for low-sugar and carbohydrates in their menu. For an adult American’s appetite for fish, bon appétit!

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Arthritis And Giving Up Smoking

Although smoking is not a direct cause of arthritis, it is now known to be a risk factor. Smoking contributes to so many health problems, that almost any illness is more serious in smokers than in non smokers. Some of the ill effects of smoking may be especially harmful to people with arthritis.

Because research has shown that many people remain surprisingly unaware of the harmful effects of smoking, and they are still vulnerable to peer group pressure and tobacco advertising, it is worthwhile summarizing just a few of the risks here:

People who smoke tobacco have a much greater risk of developing cancer of the lung, mouth, throat, esophagus, bladder, kidney, pancreas and cervix.Smokers are more likely to develop high blood pressure, coronary heart disease and blood clots, causing bad circulation in the legs, which sometimes leads to gangrene and the need to amputate a limb. Smokers may also develop other circulatory problems.People affected severely by rheumatoid arthritis may develop circulatory problems. Smoking doubles the risk. Arthritis usually limits mobility and so, eventually, does smoking through the damage done to the circulatory system.

The dangerous effects of passive smoking, where a non smoker unavoidably inhales tobacco smoke by being near someone who is smoking, have now been conclusively proved, and most people, especially parents of young children, are aware of this condition. If you do smoke, do not be surprised if you find yourself deprived of the company of children and other non smokers.

Giving it up

It has long been known that nicotine affects the brain and causes addiction in the same way that heroin does. Although nicotine if profoundly addictive, the good news is that the habit can be kicked. There are, for example, about 11 million ex-smokers in the United Kingdom alone. You will need self motivation before you can give up, and the first step is to consciously make the decision to stop, no one else can do this for you.

An incentive to give up smoking is to remind yourself of how expensive it is. Work out how much money you spend on smoking every year. One method to encourage yourself at the start is to set aside the money you save by not smoking and use it to treat yourself when you reach certain target days, such as a month or a year after your last cigarette.

Quit, a charity that is devoted to helping people give up smoking, have developed these guidelines to help you stop smoking:

Treat yourself with the money you saveMake a date to stop smoking and stick to it. Most people who succeed do so by stopping completely all at once, not by gradually cutting down.Keep busy to help you through the first few days. Many people find that they need to keep their hand occupied. Throw away your unopened cigarette packets, ashtrays, matches and lighters.Drink lots of water, perhaps with orange or lemon slices to make it more palatable. Keep a glass by you and sip from it steadily.Be more active, because this will help you relax. If your arthritis allows it, take the stairs instead of the lift, go for a swim or join an exercise class at your local leisure center.If you suffer from withdrawal symptoms, such as irritability, nervousness, headaches or sore throats, do not worry. They are all signs that your body is readjusting to doing without the nicotine and, when that has happened, the unpleasant symptoms will stop.Change your routine to avoid smoking linked activities. Take a detour so that you do not pass the shop where you used to buy cigarettes, and above all, it is only for a little while, do not go for drinks in pubs with friends who smoke.Do not use a celebration as an excuse for just one cigarette. Research shows that for most people, one cigarette usually leads to another.As time goes on, watch your weight even more carefully than you usually do. Stopping smoking sometimes increases a desire for sweet things. Although it is difficult not to be affected by this, it can be compensated for by eating a more healthy dietTake it one day at a time. Each day that you do not smoke represent a real improvement in your health. Even after only a few days breathings will be more each and energy levels will increase.

If you lapse, do not talk yourself into believing that you have blown it for good. Just do not smoke any more. One or two lapses may mean that you have lost those particular battles, but you have not lost the war.

Avoiding the smoking habit

To help you stop smoking, go to places that do not allow smoking, such as:

Go swimmingGo to the theatre or cinemaStay the weekend with non smoking friendsWork as a hospital volunteer helper several hours a weekOffer to help friends or relatives with babysitting, where you know you cannot smokeTravel by public transport rather than by carVisit your favorite department storeGo to a gym or exercise class, if your arthritis permits youOffer your services, such as helping with reading, to a local primary school

Johns Hopkins Antibiotic Guide

Modern technology continues to develop and medical science also adapts to these changes. John Hopkins medical guide is one of these advancements. Let us paint a picture, a nurse is preparing for his 7am to 3pm duty. He is assigned to the medical ward in a public tertiary hospital in which the census is a whopping 89 patients. As a medicine nurse, he is supposed to give all the medications of the patients in his area.

There are only two of them assigned for this task as usual as most undermanned hospitals are nowadays. Now, the burden of medication administration is always the presence of errors. Nurses are expected to give the medications to the right patient, the right route and at the right time. After that, they are required to document it and etcetera.

That is why nurses need to know, like any other health professionals, what the drug is for, how it works, what drugs are usually given for this kind of disease, the drug or food interactions of the drug to administer and the side effects to anticipate the patient’s reactions, questions about the drug and not to wrongfully give a drug not intended for the patient. Because if the doctor gives a wrong prescription and the nurse did not double check it and administered it anyway, the nurse is held liable.

Because of this, nurses, doctors and other healthcare personnel must be careful of medication administration and doctors must diagnose the patient’s disease correctly. The problem is, with advancements of medicine and thousands of new drugs, how can these health care professionals keep up with drugs? Many health care professionals prefer to open up a book if they encounter a new drug that’s why the international MIMS and the Nursing Drug Handbook by Lippincott was made.

But these books take time. Imagine seeing a drug then skimming each of their names on the contents page or the index when the life in the hospital demands fast pacing work done. Catering to the demands of hospital life with a little twist of modernization, Johns Hopkins antibiotic guide made an answer. Taking advantage of technology, Johns Hopkins Medicine designed a software that takes all up-to-date medicines, particularly antibiotics, into one single application that also automatically updates!

You can use Pads and Smartphones. All iOS (iPhone, iPod touch, iPad), Android, BlackBerry, and Windows Phone devices are supported. It’s like a book with one touch inside your pocket. You can search into drugs quicker with a convenient option. You can search by drug classification or diagnosis. Let’s say you are searching for drugs used for diabetes. Just type in diabetes and the description of the disease, symptoms and drugs used for this disease are all laid up to you. If you want to search by drug classification then you can type in antibiotics and drug classifications such as cephalosporins, fluoroquinolones, glycopeptide and penicillins  are in order for you. Just choose and click.

This application can make need-to-know information easier to obtain. If you want the application, you can just login to their website. Also, the Johns Hopkins antibiotic guide can be bought by cover in Aside from the antibiotic guide, John Hopkins also has diabetes and HIV guides and a 5-minute clinical consult for mobile and web. The care for patients is a never ending crusade for betterment and convenience. Health care will never cease to improve if there is a new disease or problem. Advancements of technology will always be an ally of health science and health professionals will always seek ways to improve themselves for the betterment of their patients.

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Facts About Bronchitis vs Asthma in Both Children and Adults

Bronchitis and asthma are two of the most common respiratory disease faced by many people worldwide. Both of these medical conditions are breathing and lung related, which makes it a really life-threatening disease. Bronchitis and asthma may often be confused, but there are distinct differences between the two. It is important for the patient to understand his/her condition for better approach of the treatment process. This article will differentiate the distinct differences of bronchitis vs asthma.


As we inhale oxygen through our mouth, nose, nasal passages, and windpipe, our bronchial tube transports the oxygen to much tiny branches and deliver them to the smaller cells in our lungs. For some reasons, the tube lining in our air passage become inflamed, this condition is called bronchitis.

Bronchitis occurs in two forms, the acute and the chronic. Acute is the most common form, and much less severe. Chronic on the other hand raises health concern, as it is a long-term condition which requires regular and right medical process to keep the disorder under control.


Asthma on the other hand, refers to the narrowing or swelling of airways and bronchial tubes that carries the oxygen from and to the lungs. The swelling makes breathing really difficult for the patient. Unlike bronchitis, asthma is only has one form, and that is chronic. It requires a long-term treatment or even a life-long maintenance, and this condition has no cure. For some people, asthma attacks may not be something to really worry about, however for some, it can be a life-threatening condition. Thus, it is very important to keep symptoms at the minimum and control the attacks.

Causes: Bronchitis vs Asthma

Bronchitis is a disease, thus it is commonly triggered by a common cause, such as infection resulted from a virus. The virus that causes bronchitis is the same virus that causes cold. Bronchitis that results from cold occur almost 90% of cases. But the most common cause of this disease every part of the world is long-term cigarette smoking. Also, exposure to harmful fumes, chemicals, coal mining, metal molding, dust, etc, is usual cause of bronchitis.

But bronchitis does not always result from colds, as some underlying conditions such as GERD or Gastrointestinal Reflux Disease may also cause the development of this disease to one’s body.


It is important to understand that the subject bronchitis vs asthma is that, asthma has no identifiable causes yet, this is the reason why it is callas as idiopathic condition. Bronchitis on the other hand, has specific contributory factors. Doctors and medical specialists have not discovered yet that cause of asthma condition. The general assumption is that, this respiratory disorder is caused by environmental factors, genetic and hereditary factors.

In Bronchitis vs asthma, it should be easy now to distinguish one from each other. What is important to remember is that, bronchitis is a disease, while asthma is respiratory disorder.

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What is Anxiety and How to prevent it? 

A lot of people are having a difficulty in coping with their situation if they have a severe anxiety. This is the reason why it is important to
know what anxiety is and how to prevent it for you to be able to overcome it.

There are so many stressors that can affect the physiological and psychological being of every individual. Anxiety is surrounded by somatic,
cognitive, behavioral and emotional parts.

With this, the mood of the person will be amplified due to a certain stressor. Anxiety will not just affect the emotional instability of the
person but will also affect the physical instability because the person will not be able to think and function well.

Furthermore, anxiety cannot really be prevented even in a minor situation. Just by merely thinking, you are already having an anxiety. Worst
is, if you are in a situation that is very complicated.

If you think that you are having an anxiety, you should immediately divert your attention and think in a positive way to cope with the
stressor. By this, you are trying to resist the anxiety and distress that you have.

If you are able to cope with the situation, you will certainly be able to work positively and successfully.

It is essential to determine what anxiety is and how to prevent it so that you will have a good idea on how will you handle a certain
situation that will cause stress and anxiety. You cannot actually prevent anxiety, but you can do something to deal with the situation.