The foods you eat and crave help keep pass trauma and present anxiety in check. Food helps make you feel good when you start to feel bad. Eating is a natural defense mechanism that the brain-body uses to keep you from going crazy.

So, you see, it is very difficult to change our eating habits. When we do, we start to feel bad. We start to feel uncomfortable, we feel pain, we have withdrawal symptoms, and we may feel sick. Is it any wonder that any of us ever succeed in changing our eating habits?

I consider every thing that has been packaged to be junk food. There are a few exception and you need to read ingredient labels carefully. Very few food manufacturers and even restaurants prepare food with your health in mind. Of course, they want to satisfy you, but they don’t use foods that are in your best interest.

Most people eat junk food 85% of the time and then eat good food the other 15%. It should be the reverse of this - eat good food 85% and junk food 15% of the time.

To have better health, here are some foods to stop eating. Eliminate these foods over the next two to three weeks.

· Milk (non-fat or no-fat also) - is a mucus and acid forming food. Milk creates mucus in the body and makes the lymph liquid (we will talk about lymph later) in your body acidic, which attracts parasites and other pathogens. (In the place of milk almond milk or goats milk)

Cancer thrives in a body that is acidic.

o Bread - white bread is also acid and mucus forming. It is also more difficult to pass through the colon and gives rise to constipation.

Sugar the #1 food additive. Sugar is in most of all the products that you buy.

· Sodas (regular or diet)- are extremely high in sugar or artificial sugar - 7 teaspoons per can. Most people drink over 35 gallons per year. Sugar is a body poison and leads to many disease - diabetes, obesity, tooth decay and osteoarthritis and so on.

o Sugar, also, depletes your B-vitamins and calcium and magnesium from your bones and teeth.

o In addition, since sodas are in aluminum cans, aluminum can go into the soda because most sodas contain phosphoric acid. Aluminum has been associated with senility and Alzheimer disease.

o Calcium is also leached from your body to neutralize the phosphoric acid. (Its healthier to drink juices of all kinds)

There is just no way around it. Sodas suck health right out of your body.

· Regular salt (NaCl) - excessive salt intake is related to high blood pressure, edema, and imbalances in the minerals in your lymph liquid. Sodium, Na, in salt attracts water so the more sodium you eat that more water your body will hold. (Use sea salt, it has 25% less sodium, use low salt soy sauce, and herbs to flavor your food)

o Most people eat too much salt - over 10,000 milligrams per day. We only need around 200-300 mg per day.

o Excess salt is also in involved with kidney problems, cardiovascular disease, stomach cancer, and excess sensitive to stress.

o Get your Sodium from eating vegetables that are high in sodium. When you get your salt from vegetables it is organic salt, which does not have the same effect in your body as inorganic salt from a shaker. You need a lot of organic salt or Na in your body. Your stomach is a Na organ. It needs organic salt, Na, to keep its lining from being eaten by the hydrochloric acid in your stomach - an ulcer.

o Foods high in organic sodium are apples, apricots, asparagus, greens, red cabbage, carrots, celery, dulse, egg yolks, figs, fish, raisins, prunes, and lentils.

For the next two weeks try adding the following foods to your eating habits.

· lecithin - is 30-40% choline, which is used throughout your body. This is why you want to include it in your diet.

o choline is one of the main chemicals in our cell membrane.

o It is used in our brains to create the neurotransmitter acytlcholine, which is required for thinking and memory. Consider lecithin brain food.

o It is used by the liver, which helps to prevent a fatty liver. A fatty liver prevents you from losing weight around your belly.

o it helps to break up fats into tiny goblets so that they are easily digestible and will reduce your cholesterol.

o it helps to keep cholesterol from clinging to your artery walls.

· flax seed oil - is an essential oil, omega 3. This means your body does not make it and it is necessary for you to eat it so that you can live without illness or pain.

o it helps to detoxify the liver

o it stimulates the production of bile. Remember that bile helps to breakdown fat so that the liver can better metabolize it.

o stimulates the body to burn fat.

o apple juice and apples - are high in vitamin A, in Potassium and have other minerals that strengthen the blood. They contain malic and tartaric acids, which keep the liver healthy and promote good digestion. Apples help you to lose weight by providing fiber and keeping you regular.

o fiber - you need 30-35 grams of fiber every day. Most people only get up to 10-15 grams. Fiber is one foods that reduce your transient time in the colon. Fiber helps to keep your colon clean, reduce cholesterol, remove toxins from your body and eliminate constipation.

There you have it. If you can accomplish these changes in one year, you will notice a big difference in the way you feel and the health that you have.

These are all the methods that were tested:

Needles were inserted into:

- Pericardium 5-6, and they were rotated every 10 to thirty minutes. While this procedure was performed, the rats’ blood pressure was being raised by doctors.

- The rats’ forelimbs, without any stimulation or twist, for 30 minutes.

Also, the pericardium 5-6 was electrically stimulated with frequencies ranging from 2 to 100 hertz.

During these tests the changes in blood pressure were continuously monitored, and the results carefully recorded. The most successful in lowering blood pressure were those tests which involved manual and electrical acupuncture, which had serious effects in lowering blood pressure, lasting up to one hour, and ranging from 33 to 36 percent. The best results were recorded at the rats which had been stimulated by electroacupuncture, especially at those treated at the electroacupuncture frequency of 2 hertz.

However, the best results were recorded at the rats stimulated at the heart (6-7) and stomach (36-37). Their blood pressure was lowered up to 44 percent for the heart stimulation, and 36 percent for the stomach.

An important observation that doctors made was that this electroacupuncture treatment can only lower blood pressure for the hypertensive people, it has no effect for healthy people.

We can only that these treatments involving acupuncture will soon be available to everyone, because they represent a very good way to lower blood pressure.

Well, as if the already known benefits of proper diet and exercise aren’t enough to make some people want to incorporate them into their lives, perhaps the following information from Purdue University and Science Daily will be enough incentive to get them off their duff’s and give it a try.

According to Dennis Savaiano, dean of Purdue’s school of consumer and family sciences and professor of foods and nutrition, ‘poor diet and lack of exercise are responsible for just as many cases of cancer as cigarette smoking’.

He says, “approximately one third of cancer cases are related to smoking, one third is related to poor diet and lack of exercise, and one third is related to genetic or other factors”.

Most people are already well aware of the ill health effects of cigarette smoking, but the percentage of obesity and the rate of poor diet in America is a cause for serious concern. It is estimated that 65% of Americans are overweight with 30% being at least clinically obese. This is further escalated by the fact that 15 to 20% of the children in America are considered overweight. The main reason for this alarming statistic overall is the rate of poor diet seen in America.

Savaiano, who is chairman of the Food and Nutrition Science Alliance, along with several other members of the organization, recently reviewed scientific studies on diet and cancer. The group has since issued a statement urging Americans to change their diets in order to help reduce the number of cancer related deaths.

While Savaiano notes that some types of cancer are influenced more by diet than others, nutrition and food scientists agree that these four methods are practical ways to lower the risk of cancer:

* Eat plenty of fruits and vegetables, whole grains, and legumes.
* Avoid highly processed foods that are high in fat and sugar.
* Limit or avoid consumption of alcohol.
* Get in some moderate or vigorous exercise daily.

Much of the reason why people have trouble getting into a healthy lifestyle can be attributed to lack of knowledge on how to start with exercise programs and proper diet plans, and to marketing which is mostly geared toward foods that are high in fat and excess calories and low in nutritional value. Not much marketing is done to promote fruits and vegetables or whole grains.

Long hours at work also attribute to less meal preparation and more fast food and takeout food purchases. It will take some effort on your part, but making healthier food choices and exercise a part of your life can and most likely will give you rewards that no amount of money can buy.

Even though the exact cause is unknown this disease mainly spreads through sexual intercourse, douching, use of intrauterine birth control device (IUD). It is one of the most common types of vaginal infection found in women. Even though there are quick remedies and medicines for this disease, if not treated on time it can be very dangerous. It may cause pelvic inflammatory disease (PID), endometritis, cervcitis, pregnancy complication and post-operative infection.

Home Remedies for Bacterial Vaginitis

• A good hygiene becomes very important if you want to stay away from bacterial vaginitis.
• Wear clean and properly washed underwear because the detergent residue may just cause an itching problem.
• Always wipe from front to back whenever you visit the toilet or otherwise to avoid the transfer of germs from rectal to genital area.
• If you have a bathtub see to it that it is properly cleansed as it is one of the favorite places for germs to reside.
• Have a warm bath, if possible without soap as it may cause irritation to the genital tissue. Soap removes natural oils from your body and also makes you defenseless against the germs. This aggravates your problem of vaginal infection.
• Drink at least four ounces of pure cranberry juice everyday to fight this bacterial disease.
• Having eight-ounces of yoghurt everyday keep women away from frequent problems of bacterial vaginitis or vaginosis. The acidophilus bacteria present in the yoghurt helps in creating a healthy bacterial environment.
• If the vagina is swollen you can use plain tea bag soaked in water, cooled in refrigerator to be applied externally to prevent itching. The tannin in tea gives a soothing touch.
• You can also use cold compress which alleviates the swelling and itching of the vagina. The cooling factor squeezes the blood vessels and prevents it from swelling and turning red.
• Avoid tight clothes and try to wear cotton panties which absorb moisture and provide good air circulation.

Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.

Meditation

Join a local meditation group or buy one of the many instructional CD’s on the market. Be sure to meditate in an environment which is comfortable and with minimal noise and distractions. You may find yourself falling asleep the first few times you try this but it is a great way of relaxing and also provides you with greater concentration skills.

A simple way of relaxing the mind with minimal expense or training is with a method called Progressive Muscle Relaxation. Start by lying on the floor, on your back with your hands by your side, and your eyes closed. Imagine you are at the most relaxing place you could imagine, it may include a tropical island, waterfalls, whatever you find relaxing. Whilst you are thinking about the sight, smell, and sounds of your surrounding take 20 long, deep breathes. Once you’ve reached 20 you will be ready to begin the muscle relaxation. Start at the toes by tightening (contracting) the muscles in the toes for 5 seconds then relax them. As you relax them feel the tension sink from those muscles and escape the body into the ground. Work your way slowly through the body going to the feet, calves, upper thigh, abdominals, hands, arms, chest, shoulders, neck, and then the face. Each time feeling the body sink deeper into the floor as the tension is released from your muscles. Finish with 10 more deep breathes.

Massage

Massage is a great way to promote recovery because it increases blood flow deep into the muscles, and is really relaxing! Swedish massage is generally the lightest form but some people really like a deep tissue massage. Be sure to only consult a suitably qualified and registered masseur.

Hot/Cold Showers

Never do this if you are suffering from a virus or cold or if you have a recent soft tissue injury. It involves alternating the water temperature between hot and cold for set periods.

Start by having a shower with the water at the usual temperature and clean your skin with soap. The temperature is then alternated between hot (35-38°C) for 1-2 minutes, then cold (10-16°C) for 10-30 seconds. Repeat this 3 times then finish with a shower at normal temperature. Always drink plenty of water when you get out.

Hot/Cold Spa

Guidelines are the same as for the Hot/Cold Showers but 3-4 minutes is spent in the spa and 30-60 seconds is spent in the cold bath.

Rest Days

If you exercise every other day of the week do nothing on this day. Sunday’s are great for this!

Sleep

Sleep is often what people do when they have finished everything else for that day but it must become a higher priority. A lack of sleep makes people irrational, moody, and low on energy. Try to get 7-9 hours sleep per night. To ensure a great night sleep try to avoid too much alcohol, caffeine, nicotine and high protein meals.

Cross Training

Cross Training is participating in an activity which is different to your normal training regime. Indoor rock-climbing, cycling, rowing, basketball, or in-line skating are just a few examples. The only requirement is that the intensity must be light.

Music

Just kick back, relax, and listen to any music that you enjoy. You will be surprised at how mentally refreshing this can be!

Movies

Go and watch a new movie at the cinema or hire out one of your favourites from the video store. Once again, a great way to relieve stress and relax mentally!

This information is to help anyone take control of their surgery and recovery. The focus on self-help to surgery recovery, before surgery. Tips on fundamental management include: (Before surgery) attitude, information, weight control, organization and comfort; (After surgery) communication, discomfort, therapy, rest and diet.

Before Surgery

(1) A positive attitude is the best way to approach any surgery. Keeping an open mind about what to expect after gathering all the information about the surgery will lessen fears. Try talking to someone who has had the procedure done before. Sometimes the doctor can refer a previous patient.

(2) Gather information about the type of surgery you will have. Ask the doctor for any written materials. Other good sources are the Internet and the Library. Have confidence in your surgeon. Make a list questions to ask. Know the risks and the benefits and ask what to expect during surgery. Find out if you will need physical therapy after surgery. Talk to the therapist and get familiar with exercises you will be doing after surgery. Be prepared to work hard!

(3) Weight control is an important step to making a speedy recovery easier. Try to lose extra pounds if you are overweight. Exercise can improve strength and reduce pain. Be as active as you can both before and after surgery.

(4) Get Organized, plan meals, housekeeping and other assistance if necessary. Get your house ready; use common sense. Arrange furniture so nothing will be in the walk-way during recovery. You can’t be moving and lifting things. Arrange cupborads, cabinets, drawers and closets so everything is within reach and without the need to reach, bend or stretch. If you are your own cook, then prepare food ahead of time. Prepare and freeze enough of your favorite meals for at least three weeks time. Keep a supply of nourishing snacks and liquids handy, within reach.

(5) Comfort lends a helping hand to recovery. Before surgery choose a comfort zone. Whether it’s a chair, a bed or the floor with pillows, you’ll be glad you gave it some thought. Depending on the type of surgery, if you can sit in a chair, be sure to have a good height with arms to give yourself leverage to stand up. If your bed is on the second floor, be prepared to sleep on the first floor for a while. Keep a telephone at your bedside or chair with a list of numbers that you may need. Have radio and a supply of reading materials within reach.

After Surgery

(1) Communicate! When you wake up after the surgery, don’t be afraid to ask questions and don’t be afraid to ask for help. Make your needs known.

(2) Physical discomfort after surgery may be of concern. Now is the time to start at working getting your strength back. Ask if you can have a trapeze attached to your bed. You will be able to move and help turn your body, which will help you gain strengh.

(3) Physical therapy is extremly important in gaining strength. Being faithful in keeping your therapy sessions will aide tremendously in building your strength as well as help prevent complications. Depending on age, physical condition and home condition, a short stay in a rehabilitation setting may be recommended to influence recovery before going home.

(4) Rest and naps are an essential part of healing. Don’t over work yourself. Take time to rest while your body mends.

(5) A healthy diet is great importance. The right food and drink can help regain strength speed up the healing process.

Any surgery is alarming enough. Not knowing what to expect before hand and not knowing what the out come will be can cause stress. But with a little thought and preparation, one can expect a positive recovery.

You don’t necessarily have to eat to excess to suffer from bloating. In fact many people who eat what one would consider a normal amount of food suffer from the problem. Symptoms include extreme wind and profuse water retention. As we shall see though, it is not the amount of food that you eat, rather the types of food, plus the lifestyle you lead, and the way you look after your digestive tract.

If you suffer from bloating the first thing you should do is try to identify any irritable foods that may be causing the problem. The best way to do this is by a process of elimination. It is most likely that the offending food is one that you eat regularly, so write a list of these foods down, and one by one leave them out of your diet for two weeks. The whole process might take up to a few months, but if at a certain stage you do not feel bloated, reintroduce that particular food. If you start suffering again you can be confident that particular food caused the bloating. Then you must cut down or remove it from your diet.

You should also consider eating to promote wholesome bacteria in your gut, so aiding digestion. These foods include yoghurt, garlic and onions. Also, eating plenty of fibre, found in wholemeal bread, cereal, and brown rice can greatly aid the digestive process.

How you go about eating your food is also important. The rather old-fashioned ‘three square meals a day’ maxim is perhaps a little outdated. If you suffer from bloating it is better to have several smaller meals per day. Eat each meal slowly, chewing each mouthful at least ten times. Also try to allocate sufficient time to eat your meal in this way, so that you may relax.

If you have felt bloated for some time, your digestive tract may be in need of repair. The process will have started if you have eliminated irritable foods as described above. If you drink a lot of alcohol, cut down. Also, make sure you get plenty of Vitamin C and Vitamin A into your diet, as they are thought to strengthen the mucous membrane. Zinc, which can be found in meat and eggs helps to build tissue.

Follow these simple guidelines and in a few months you should be free of any of the uncomfortable problems associated with bloating. If you are not, you may have to seek medical assistance.

Weaned From Mother’s Immunity

When your kitten is 6 to 8 weeks old, you should begin his vaccinations. Before this time, the mother’s antibodies have been protecting him. Once he is weaned, however, he will need to develop antibodies of his own.

The Vital First Visit

The first office visit is when your veterinarian will give your kitten a complete physical examination. A fecal exam is normally done to assure that your kitten doesn’t have worms. Prior to vaccinations, your veterinarian should do a blood test to be sure the kitten is not already infected with Feline Leukemia. The vet may also test for Feline Infectious Peritonitis. These tests are quick, and your veterinarian will have preliminary results in minutes.

If your kitten is not already infected with 1 of these diseases, the vet will give your kitten his first Feline Leukemia and FIP vaccines, assuming if he is at risk for these diseases. An only cat who never leaves home may not need these vaccines, in which case your veterinarian may recommend against giving them.

Whether he leaves the house or not, your kitten should receive his first FVRCPC vaccine. This combination vaccine protects kittens from rhinotracheitis, calicivirus, panleukopenia and chlamydia.

Follow-Up Vaccines And Worming

Within 2 to 4 weeks your kitten should visit the veterinarian again, at the age of 8 to 12 weeks. This time he will get a second round of shots for FVRCPC, Feline Leukemia, and FIP. If your kitten was wormed during his first visit, the vet will give him his second worming. If your kitten is at least 12 weeks old and spends time outdoors, he should also receive his first Rabies vaccine.

Your kitten’s third visit to the veterinarian takes place when he is 10 to 16 weeks old, when he will receive his third FVRCPC vaccine. Kittens who were too young for their first Rabies vaccine on their previous visit will receive it at this time.

The First Birthday Visit

After completing his third set of FVRCPC vaccines, your kitten will not need any more injections until he is 1 year old. At that time he will need Rabies and FVRCPC booster shots. If the Rabies shot is given to your cat within 1 year of his first Rabies vaccine, it will be good for 3 years. Your cat will need to return each year, however, for the FVRCPC vaccine. When your cat is 1 year of age, he will also receive boosters for FIP and Feline Leukemia if he received these vaccines as a kitten.

Rare Side Effects

Most of the time vaccines are quite safe, yet occasionally side effects can occur. Vaccines for Feline Leukemia can sometimes cause a form of cancer at the site of the injection. For this reason veterinarians usually do not recommend the vaccine for cats who are not at risk. A tumor can sometimes occur at the site of other vaccinations, as well. This type of tumor can often be removed before it spreads. Should you notice a lump developing at the injection site, call your veterinarian without delay. These lumps usually are a simple allergic reaction to the injection, but a lump can develop into a tumor, which, if caught early, can be successfully removed.

The risk of catching a disease without vaccinations is much higher than the risk of side effects. Just as with humans, shots are an unpleasant, but necessary part of growing up healthy.

It’s no wonder teenage depression exists in such high numbers.

From research and even mere observation, teenage depression actually manifests itself differently from adult or childhood depression as during this age, teens want to start to mark their territorial signs of independence and the last thing a teen may want to do is admit they need help for depression. Teenagers tend not to display gloom, self-depreciation, or talk about feeling hopeless like adults do during this stage of their lives if they are depressed, so as a parent or adult role-model you may need to watch for other signs of depression in the teenager you are dealing with.

Teenage Depression: Symptoms to watch out for.

Though the signs of teenage depression may vary in both sexes, here are some symptoms that are common to both male and female teens battling with depression.

1. Excessive negativity and antisocial behaviors.

2. Wanting to leave home or retreat to their rooms constantly.

3. Inattention to personal appearance.

4. A lack of desire to co-operate in family get-togethers and activities.

Signs of Teenage Depression in Males:

1. Increasing in aggression and agitation.

2. A higher tendency to get in trouble with school or the law.

3. Reckless behavior such as uncontrolled use of illegal substances.

Signs of Teenage Depression in Females:

1. Less attention to their appearance.

2. Pre-occupation with death and themes of suicide.

3. Excessive promiscuity or an extreme isolation from members of their opposite sex.

Although this is not a conclusive list of the signs of teenage depression one should look out for in teens, the ones listed above are the most common ones. In addition to these depression symptoms in regards to teenager, other ones may include a lower self-esteem than average, referrals to suicide (in extreme cases) and a general negative outlook on life.

It indeed may be challenging to cope with as an adult to deal with a depressed teenager as it’s a catch 22 situation, they want to be independent as teens, yet they need your help. Well, this may be a good time to simply take charge, albeit with care and caution as we are dealing with delicate and sensitive emotions here and reach out to help.

Teenage Depression: Solutions for coping with depression in your teen.

1. If necessary, seek professional help. I lean more towards drug-free alternatives so meetings with competent Pastors, guidance counselors, teachers and therapists may suffice to at least get a diagnosis… if you need one.

2. Talk to your teen’s friends and or their parents, although this approach requires care, remember, they are starting to declare independence and ’snooping’ around on them may be defeating the purpose of reaching them, so do this with care and tact.

3. Suggest one-on-one outings with phrases like: “hey, how about a game of basket ball, just you and I…?” or “Hey how about us girls take a trip to the Mall?” If they refuse, don’t appear too crushed; simply respond with an understanding “okay maybe some other time…”

4. Ask if there is anything they’d like to discuss and this will be a great time to be more of the listener and less of the talker as soon as they start to open up.

5. Don’t be what you’ve not always been to your teen, in other words being overly nice or “Bill Cosby-ish” (no pun intended Mr. Cosby), trust me, they’ll see right through the act and may withdraw even more.

6. Watch for signs of suicide (in extreme cases) and if there is the slightest indication, double up your efforts to reach your teen. It helps if you’ve been close as parent and child from the beginning.

7. In the hopes things are not as extreme, soon as they manifest signs of reaching out, help, be there. Incorporate such limbs of a natural treatment for depression as exercise, proper diet and positive thoughts and affirmations.

8. Set a good example of being upbeat around your teen as much as possible. This can also be more of preventive measure if any.

9. Prayer. If you are spiritual, pray and it doesn’t hurt and can help immensely to ask your depressed teen to join. “Where two or more are gathered in My name, there will I be.” Keep that promise from Above in mind-it works.

Teenage depression may wear a different mask from all other types, but it is essentially the same and with the proper steps taken can be overcome. Do not panic, however, be strong and there for your teen and in applying the steps above with other suggestions or creative ideas you deem right as an adult dealing with a depressed teen, you will be able to steer him or her back to a positive outlook on life.

If you would like to enjoy better health and a stronger body, there are several things you can do each day that will take little time but render great results. Make minor changes like these to improve your quality of life without coming to depend exclusively on a doctor or medication.

1. Drink pure water. Whether you drink water from a well or the city pipeline, find out whether it is safe and wholesome. The county health department can issue a simple test that will find out if your water contains contaminants like mercury or lead, pollution from local industry, runoff from farmlands, or bacteria and viruses that can cause illness. Even if your water contains only a small amount of these things, over time they can build up in your body to create health problems. If your water is harmful, get a home faucet purifier (about $16.99) that will purify drinking and cooking water for about a month or two, depending on the number of people using it.

2. Exercise daily. Even thirty minutes of activity several times a week can slow the aging process and help to protect your body against numerous illnesses, including heart disease and cancer. When you are sitting in front of the television, tap your feet to keep moving or lift your feet to knee level and lower them several times to improve circulation in your legs. While talking on the telephone, you can pace back and forth to expend calories.

3. Eat healthy. Try to get two fruits and three vegetables daily as a minimum plan; opt for 4 fruits and five veggies as you get used to a plant-based diet. Fresh is better, although processed or cooked foods may suffice. Reduce the amount of fat that you eat and increase fiber intake. Avoid fast food, and when dining in restaurants, take half your ample-sized meal home for the next day. Include lots of deeply-colored produce, like blueberries, red peppers, tomatoes, and broccoli.

4. Pop a vitamin with minerals each day. Check with your doctor for the right kind for you, and never take more than the recommended daily dose, as some nutrients can be toxic when taken in large amounts. Your doctor may want to give you occasional B-vitamin injections, or simply recommend a pill or chewable tablet. Ask him or her about herbs like black cohash or milk thistle that may help to cleanse the body or reduce inflammation.

5. Keep in touch. Call a relative or friend to gab on the phone a few minutes each day. Or email someone a couple times weekly to share news or ideas. Medical studies show that people who are connected to other folks are more likely to get healthy and stay well than those who live the life of a loner. Write a note or send a card to let someone know you care, and you may receive some, too.

Simple changes like these can make a difference in your physical and mental health, and in the lives of others you influence. Start now to add a richer dimension to your daily existence.

There are several organs that aid in digestion- the large and small intestines, colon and stomach are the obvious ones, but also the mouth! Your teeth and enzymes in your saliva start the digestive process by breaking them down. Good oral health is the first key to avoid harmful bacteria getting into your bowels.

First thing to think about is not only changing what you eat, but HOW. Many diets on the market suggest eating six small meals per day instead of the traditional three squares. This is advisable to help with digestive disorders, as well. It is almost impossible to completely avoid trigger foods, but eating them in small portions such as with a six-a-day meal plan will ensure that there is not enough in the digestive tract to cause any problems. It also keeps your metabolism continuously active, which aids in quicker digestion and better weight maintenance, as well.

Perhaps the most important part of any diet is hydration. Water is key; you should try to consume at least eight glasses per day. Juices are fine, though fruit juices should be consumed in moderation. Too much fruit can act like a natural laxative, which may cause more harm than good, depending on your digestive problem. Vegetable juices are excellent and can supplement any multivitamins you might take daily. Alcohol and carbonated drinks like soda can irritate your stomach, so these must also be limited.

Dairy is an important part of any diet, because dairy products contain lots of calcium, which is important to maintain bone density as you age. But an undiagnosed case of lactose intolerance could be why you have so many problems digesting your meals. You can either go to a doctor or use an at-home test kit to see if this is your problem. If it is, follow your doctor’s advice, though they will likely say NOT to cut dairy out. There are many products available that will help you digest dairy if you are intolerant, and this may also cure your overall indigestion as well.

Fiber is highly recommended in any diet due to its heart-healthy properties and its ability to fight colon cancer. But fibers like those in beans and fruits can cause gas while being digested, causing you intestinal bloating, pain and gas. You must still eat these, but do so in small amounts. Following the aforementioned six-a-day meal plan will make doing the smaller portions a breeze.

Starches such as rice, bread and potatoes are a part of most daily diets, unless you are on a low-carb diet. Rice is great for digestion, as it produces little to no gas. Bread and potatoes should be eaten in small amounts, like fiber. If you are indeed on a low-carb plan and wish not to deviate so much, then brown rice is a great alternative to the usual white, as are whole-wheat breads instead of white and sweet potatoes instead of russet, gold or red. These choices digest better, have more fiber and are lower in calories, so the benefits of these dietetic switches are almost endless.

What you use to cook your food can also be problematic. Olive oil is by far the best thing you can cook with. The extra-virgin variety provides the best heart benefits and flavor. If it is perhaps too strong for you, then safflower or canola are good, cheaper alternatives. The reduction in bad cholesterol is reason enough to change, but this simple change will also ease digestion.

These tips require a few changes in your grocery list and a little discipline. But most find that the changes in diet are worth it to avoid things like gas, acid reflux, IBS and others. Of course, this type of plan also improves your overall health, and therefore is still a good idea. No matter what, moderation and hydration are key! Bon appetite!

Everyone wants to get in better shape, tone up, and lose weight. You’ve finally found the perfect plan and you intend to stick with it. You have opted to change the way you eat to really help kick-start the weight loss. After a couple of weeks of your great plan for weight loss, you haven’t lost as much weight as you had planned and you’re frustrated! The problem is, you’re exercising but you aren’t exercising and exerting the right amount of energy, so your weight loss has not been what it could be. What you need are some good monitors to help you reach your goals and your full potential.

Something as simple as a stopwatch can really help you get in better shape. A stopwatch is an accurate way to help monitor the exact amount of time you are exerting energy, and then based on results - you can either add to or take away from the time you are exercising. You can buy a stopwatch for less than ten dollars, and there is no reason to spend more on something fancier unless you want to.

Another very simple weight loss monitor that everyone should have is a pedometer. A pedometer is a small device usually worn on the waistband that counts the number of steps you take every day. Doctors have found that if someone wants to consistently lose weight, they should take at least ten thousand steps every day. If you find you are only walking two thousand steps it could be a good indicator of why you haven’t lost more weight. The good thing about a pedometer is that it also has the ability to show you that exercise doesn’t have to be done in one big block of time - each step you take really does count! A pedometer can be purchased for less than fifteen dollars. They can also be fairly expensive if you want it to come with a radio and all sorts of other little features, although all you really need to get started is something that will count your steps accurately.

A heart monitor is also very important. Dependent upon your age and general health, your heart has to beat a certain number of times over the course of a minute to actually get your metabolism to a fat burning point. If you aren’t exerting enough energy, your heart won’t beat enough to boost your metabolism, and despite your best efforts your weight loss will be minimal. Everyone’s target heart rate is a little bit different, and more isn’t always better. When choosing a weight loss plan that is right for you, you should work with your doctor to determine what your target heart rate is for optimum fat burning results. A good heart monitor will probably run you between thirty and fifty dollars, although you may be able to find it for a lot more or a bit less depending on where you shop and how many bells and whistles you’d like it to have.

Of course, there are a lot of little gadgets out there that are said to help you lose weight, but these three are so simple and really do help motivate and encourage weight loss. Losing weight is like anything else; you can’t do it right if you don’t know what it is you are trying to do. Once you have an idea of how long, how far, and how hard you have to work to do something, success seems as simple as putting one foot in front of the other, and it is!

The British medical association calls to draw special attention to air passengers` medical care. A recent report by this organization marks that despite the popularity of air transport nobody seriously focuses on air travellers` health. The scientists also mention the absence of international obligations on airlines concerning providing emergency medical care.

Russian experts from Domodedovo Airport speak out on how the problem is handled in Russia. It is said that there is no any proper statistics on the number of deaths in Russian airports, including the deaths of heart failure.

However, it sometimes happens that someone starts to feel unwell, especially in hot weather. For this case the airport has a medical care service with more than 100 people staff, and professional doctors are always ready to help passengers. There are also 2 ambulance cars that have resuscitators and defibrillators used for providing medical care to passengers with heart diseases.

As with most things in life, prevention is better than a cure. However, for those who have not had eight hours sleep every night, moisturized regularly, stayed out of the sun and never touched alcohol what is needed is to reduce further aging and regain a more vibrant appearance. Where to start?

SUNSCREEN

Whether you’re 18 or 58 it is vital for women to protect their skin from the damage of the sun. While the dangers were not as well known years ago (or so severe) it now the responsibility of everyone to safeguard the sensitive skin on their face from the harsh damage caused by the UV rays from the sun.

Your skin is exposed to the sun no matter what the weather so use a moisturizer or foundation with a sunscreen that has an SPF of 15 or higher every day. UVA and UVB rays contribute to wrinkles and burns not to mention the possibility of skin cancer.

MOISTURIZER

As skin ages it tends to become drier. Dry skin will show more wrinkles than well hydrated skin. Moisturizers create a barrier that keeps the skin from losing essential water.

The moisturizers available today are far more luxurious than the cold creams of yesterday. Starting a moisturizing routine will help your skin retain hydration which contributes to a supple texture reducing the appearance of fine lines.

Moisturizers also prepare the skin for the application of makeup which will apply smoother and create a fine finish without cracking or flaking.

ANTIOXIDANTS

Pollution in the air and chemicals in our food release free radicals into our bodies. Free radicals break down the collagen and elastin in your skin which leads to wrinkles and sagging. Using antioxidants in your facial products or in supplements will protect the collagen and elastin which keeps skin firm and supple.

AHA (Alpha Hydroxy Acids)

AHA comes in many forms, from store bought creams to dermatologist applied formulations. The AHA sloughs off skin in what is commonly called a ‘peel’. A mild formula used at home can treat fine lines while harsher peels can be performed during a short office visit.

NUTRITION and HYDRATION

As many people are aware, what goes inside will show on the outside. The best prevention from aging skin is to provide your body with a proper diet of healthy fresh foods as well as sufficient hydration. Alcohol and caffeine cause dehydration and should be limited.

Drinking plenty of water throughout the day will improve the texture of your skin and fight dry skin. Healthy foods can provide the vitamin C and E that are so rich in antioxidants. Add to this a good nights sleep and the steps noted above and you are on your way to getting the fresh, vibrant skin you desire!

DIABETES TYPE 2 IS AN AVOIDABLE LIFESTYLE DISEASE

Special areas in the pancreas gland, the Islets of Langerhans, produce a hormone called insulin. This hormone is a protein of small size. Insulin stimulates muscle cells and other body cells to take up glucose from the blood and convert the glucose to glycogen, a kind of starch, and then store the glycogen. By need the body cells convert the glycogen to glucose and use it as fuel. In this way insulin keeps the glucose level in the blood at a normal size.

By diabetes type 2, the cells in the body do not react properly by stimulation from insulin. Therefore they do not take in enough glucose from the blood to store it or to use it as energy source. This condition is called insulin resistance. The amount of glucose in the blood therefore rises. Also the insulin production can rise to regulate the glucose amount down, but this effort to reduce the blood glucose is not effective enough. If the disease persists for many years, the insulin production may tire out, so that the amount of secreted insulin decreases.

Diabetes type 2 is the most common kind of diabetes, actually 10 times more common than diabetes type 1, where the insulin production is reduced or stopped. The disease usually appears after the age of 50, but the high sugar and fat consume in western countries nowadays also causes young persons to acquire the disease.

THE CAUSES AND MECHANISMS OF DIABETES TYPE 2

The exact mechanism that causes the disease is not known. There may be an autoimmune response to insulin or to the molecules on the cell surfaces that the insulin connects to. However, these lifestyle factors can cause the disease:

* Too high consume of sugar and fat
* Over-weight
* Too less exercise over many years

Therefore diabetes type 2 can be prevented by a right diet and with regular exercise.

When the glucose uptake into the body cells is reduced, but glucose instead accumulates in the blood, the following physiological effects occur:

- The body cells do not get enough fuel for the work they shall do.

- The molecular thickness (osmality) of the blood increases. This causes water to be pulled out from the body tissues and into the blood. The tissues thus get dried out and the urine production increases.

- The tissues begin to break down protein and fat to get energy, causing weight loss and muscular reduction.

The symptoms of diabetes type 2 are a consequence of these mechanisms.

THE SYMPTOMS OF DIABETES TYPE 2

Symptoms of diabetes type 2 come gradually. The symptoms are:

* Increased urine production
* Dehydration, that is a lack of water in the body
* Abnormal high thirst
* Dry mouth
* Increased appetite
* Slow healing of physical injuries
* Itching in the skin
* Infections caused by yeasts
* Impaired vision

In the long turn, the disease can cause atherosclerosis with blood vessel narrowing, heart disease and stroke.

LIFESTYLE TREATMENT OF DIABETES TYPE 2

The treatment of diabetes type 2 is most often diet with a low sugar and fat amount, and with the amount of sugar and carbohydrates strictly controlled. A weight reduction program is a part of the treatment for over-weighted persons. An exercise program is also an important component of the treatment, both in order to get rid of excessive blood sugar levels and to loose weight.

A general healthy diet will also help. Such a diet contains food sources like fish, fouls, seafood, mushrooms, whole corn cereals, whole corn bread and vegetables. The following fat and sugar containing food types are recommended in moderate amounts: Nuts, almonds, sunflower seeds, eggs, spawn and fruit.

These fat types are also recommended in moderate amounts: Olive oil, walnut oil, rape oil, sunflower oil. Soy oil, corn oil and butter can be used in small amounts, but these fat types should not be your only fat source. If you only use these fat types, you will not get all essential fatty acids that the body need to work properly. Things to be avoided in the diet are: Snacks, fast food, fat read meat, cookies, margarine, chemically altered fat and sweet beverages.

The listed measures will usually lighten the burden upon the blood sugar control of the body so that it manages to normalize the blood sugar levels.

The listed lifestyle measures will also prevent diabetes type 2, but for prevention the control of the daily carbohydrate intake does not have to be controlled so strictly.

MEDICAL TREATMENT OF DIABETES TYPE 2

If lifestyle measures do not work good enough, medication to lower the blood sugar is used. There are several classes of medicaments against diabetes type 2 to be taken by mouth and that work in different ways.

- The first class of drugs against diabetes type 2 developed, and which are still in use, are the sulfonylureas drugs like Glucotrol® and Micronase®. These drugs stimulate the pancreas to make more insulin. Side effects from these drugs that may occur are: Low blood sugar levels, water retention, edema, weight gain, heart problems and allergic reactions. Law blood sugar levels occur more easily if the drug is used together with alcohol.

- The biguanides like Metformin make the liver to slow down the brakedown of stored complex carbohydrates to glucose, and thus lower the blood glucose level. This drug class also help to control weight. Possible side effects form this drug class are lactic acidosis, nausea, appetite loss, diarrhea, abdominal gas and metallic taste.

- Alpha-Glucosidase Inhibitors like Precose® and Glyset®, inhibit breakdown of complex carbohydrates in the gut to simple sugars and the uptake of sugars from the gut into the blood, and thus lower the content of sugar in the blood. They may give side effects like abdominal gas and diarrhea.

- The thiazolidinediones like Avandia® and Actos® make body cells more sensitive to insulin and thus make skeletal muscle take up glucose form the blood. Side effects that may occur by this class of drugs are anaemia, head-aches, muscle aches, tooth aches, sore throut, increased upper respiratory tract infection rate, water retention, edema, weight gain, heart problems and liver injury.

- Meglitinides like Prandin® are taken by meals and controls the blood sugar levels after meals by stimulating the pancreas to make more insulin when the sugar from the meal comes into the blood. Possible side effects are low blood sugar levels, increased risk of upper respiratory tract infection, headache, joint and back pain, nausea, diarrhea, constipation and weight gain.

If the insulin production is reduced, insulin injections are also used.

There are also natural products in the market that can help to normalize the blood sugar level by diabetes type 2. Those products cannot heal the disease, but they can help the body to regulate the blood sugar. These products contain minerals that are working components of enzymes that stimulate the glucose metabolism in the body. They also contain herbs that have been used for a long time in traditional medicine to regulate the glucose level and have proven their effects in scientific studies.

Is it difficult for you to “roll out of bed” in the morning? Do you have a hard time concentrating in the morning and feel like you’re running around in a fog for most of the day? Are you constantly trying to “snap yourself out of it?” If this sounds like you, then you may not be getting enough uninterrupted sleep. Most adults need between 8 to 10 hours of uninterrupted sleep every night in order to function at their best.

Why “uninterrupted” sleep? Because normal sleep is composed of “sleep cycles” with each cycle made up of two distinct parts, one physical and one mental. During the first, or physical, part of the cycle, you do not dream. Your body uses this time to physically heal and rejuvenate itself. If you miss this phase of the sleep cycle or if it’s interrupted, your body will feel tired and drained and you’ll have trouble maintaining physical coordination.

You dream during the mental phase, or the second part, of the sleep cycle. During this phase, your mind plays out your stresses and troubles and resolves all the little issues that bother you throughout the day. This is usually accompanied by rapid eye movement and is also known as “REM” sleep or dreaming sleep. People who are deprived of dreaming sleep have a difficult time staying focused mentally.

A typical sleep pattern usually involves 4 to 7 complete sleep cycles during the night, with each sleep cycle lasting 60 to 90 minutes. Getting enough uninterrupted sleep is important since waking up in the middle of a sleep cycle usually leaves you feeling tired or groggy or both.

Here are some tips to help make sure you get your full “40 winks” and wake up feeling mentally and physically refreshed.

Make Sure You’re Ready To Go To Sleep

Just because you’re ready to go to bed doesn’t mean you’re ready to sleep. If you lie awake in bed for more than 30 minutes, then your mind is still too active and not ready for sleep yet. You might have some unfinished business you’re thinking about or there may be something else that’s occupying your mind. If this happens, get out of bed and go into another room. Put on some relaxing music or read some light fiction until you start feeling sleepy. You might also try sipping some warm milk or herbal tea. The idea is to try to get your mind to relax so avoid doing anything that will stimulate the mind like trying to work or watching TV. When you find that you’ve read the same paragraph 3 times and still can’t remember what it says, you’re probably ready to sleep.

Make Your Bedroom Conducive to Sleep

Your bedroom should invite sleep by being quiet, dark, and comfortable. The room should be at a slightly cool temperature and have plenty of good ventilation. Keep a clock handy but out of sight so you won’t be tempted to stare at it if you wake up in the middle of the night. The bedroom curtains should be heavy enough to block out any stray light. If outside noise is an issue, consider a “white noise generator” or something similar. Lastly, take a critical look at your bed. If you have a traditional mattress and haven’t replaced it in several years, it might be time to consider a new one. Your old mattress might be keeping you up at night.

Stick to a Routine

Try to set and keep a sleep routine. Go to bed and get up at the same time every day, even on holidays and weekends. This will help to “program” your body clock to a preset sleep period. Keeping a set routine will make it easier to fall sleep at night and easier to wake up in the morning. Your body will also be able to adjust the length of the sleep cycles so that they are completed within the allotted time.

Don’t Work in Bed

Your body should be conditioned to “shut down” and sleep as soon as you lie down in bed. Therefore, don’t watch TV, pay bills, or do office work while in bed. Doing so will keep your mind active for hours and all you’ll do is toss and turn for most of the night. If you must work, go into another room and return to your bedroom only when you’re actually ready to sleep.

Don’t Bring Worries To Bed With You

Before you go to bed, write down anything that is worrying or bothering you and make a promise to yourself that you’ll think about it the first thing in the morning. You have no idea how liberating this is until you try it! Once you write things down, your mind no longer feels compelled to constantly remind you about it. Keeping a journal is an excellent way to “download” and capture all of the day’s worries and problems onto paper so you won’t lie awake all night thinking about them.

Wind Down in the Evening

Avoid drinking alcohol or caffeine and eating heavy meals for 2-3 hours before bedtime. A late meal or a nightcap will actually activate your digestive system making sleep difficult. Caffeine is a stimulant and is an ingredient of many beverages including coffee, teas, and soft drinks. Avoid these altogether in the late evening or make sure you’re drinking the “decaf” version.

Sleep is something we all take for granted but it’s an essential part of staying healthy. These tips should help you get a full night of restful, uninterrupted sleep. You’ll start to feel the benefits immediately. You’ll wake up feeling physically refreshed and mentally sharp. What a great way to start a new day!

Consider for a moment some of the negative results of a constant habit or way of
life where you never get enough sleep: there is a malfunctioning of the brain;
reaction time slows down; ability to focus attention is impaired; your memory lapses
and your ability to think creatively suffers; you feel drowsy and you lack good
judgement in both minor and critical situations.

Studies have shown that most adults require six to eight hours sleep in every
twenty-four hour day. That is about one-third of our entire lives. It has also been
demonstrated that people who get enough sleep are more productive and happier
than those who do not get enough sleep. In short, the people who decide to be
well-rested by getting enough sleep, are the people who become more productive
as well as much better companions with family, friends and business associates.

Therefore, when you stop, or pause long enough to think about sleep, and it’s
many benefits, you’ll soon realize sleep is just as important to your overall health as
exercise, prayer and eating the right food.

Let me give you a personal example: As a creative person, I find myself in the role
of one who is constantly thinking about, coming up with and generating brand new
ideas. Because my waking hours are so interesting and exciting I used to think sleep
was a waste of time. There was a time when I almost hated to go to bed. The result
of my lack of sleep was that my work suffered, and my good ideas became fewer
and fewer. Then, very gradually, by trial and error I must admit, I became aware of
the many benefits of proper sleep habits. Now, I find that some of my most creative
thoughts come to me while I am - you guessed it - sleeping. When I am asleep, I’m
relaxed. That is when my creative subconscious thoughts can intertwine and mingle
with my conscious thoughts with no effort on my part. Amazing!

Thinking is always hard work but when I am fresh and rested, after a good night’s
sleep my thoughts are usually clear and right on target.

So, if you want to live a more productive, happier life you need to pay attention to
the many benefits that can be yours during the hours you invest in getting the right
amount of sleep. It is a fact that rather than being a waste of time, time spent
sleeping can be some of the most productive hours of your whole life.

Belonging to a family of drugs called
benzodiazepines, most medications used to reduce anxiety and stress, or
help with sleeping problems, must be prescribed by a doctor.

Benzodiazepines depress or slow down the central nervous system. They
are frequently used for relief of depression, anxiety or sleeping
problems which may be caused by life changes such as retirement,
reduced financial income, poor health, the loss of loved ones, or
physical and social loneliness. As we age, typical changes in sleeping
patterns may be interpreted as a sleeping disorder. Less frequently
recommended than in the past, sleeping pills are still used more than
they should be to releive these symptoms.
Effects

Since they treat the symptoms of stress and not the cause, sleeping
pills only releive anxiety and sleeping problems momentary. They may
help during an exceptionally stressful time, but they are not meant to
be used for more than 8 to 12 days.

Side Effects

Body’s sensitivity to sleeping pills augments with aging and severe
illness.The side effects of these medications are more to be expected
in seniors. The property of medication can be more altered in a senior
than in a younger individual because drugs stay longer in seniors’
bodies. The following side effects may be experienced:

•drowsy during the day

•groggy

•confusion and lack of concentration

•forgetful

•dizzy or uncoordinated which can result in a fall or
another kind of accident

•irritable

•anxious

•depression

•headache

•nausea

•constipation

•changes in heart rate

Unlike other
medications, the side effects do not fade away with persistent use.
Dependency

More than ever when used repeatedly for more than a few weeks, all
prescription sleeping pills can cause corporeal and psychological
addiction. Signs of addiction can be the need to get more of these
drugs to get the similar effect, or finding it hard to do with no
drugs.
Withdrawal Symptoms
If a dependence on sleeping pills has developed, withdrawal from these
drugs have to be supervised by a health professional to lessen the risk
of severe withdrawal symptoms which may be life threatening. Watch for
the following withdrawal symptoms:

• anxiety

• irritability

• agitation

• abdominal cramps

• vomiting

•
diarrhea

• sweating

• increased heart rate

• tremors

• seizures

Drug Interactions
Damaging reactions can take place when taking sleeping pills with other
prescription or non-prescription medications. Alcohol will augment the
consequence of sleeping pills and can generate inadvertent side
effects.
Do not drink alcohol when taking these medications. You should tell
your doctors and pharmacists concerning all the drugs you are taking
and the quantity of alcohol you drink to diminish the risk of these
reactions.

Alternatives to Sleeping Pills

The following healthy ideas can help out with sleeping, aloneness and
anxiety problems as a replacement of taking sleeping pills. If you
can’t sleep:

• Get fresh air and exercise throughout the day, but bear in mind:
exercise before bed can keep you awake;
• Keep your bedroom cool and quiet, make it more comfortable;
• Before you go to bed, drink warm milk or hot water;
• Read a little, listen relaxing music in the evening or take a warm
bath;
• After 5 p.m., avoid soft drink, coffee or tea, alcohol, smoke and
spicy food.

For those already taking sleeping pills, here are a few
essential tips

Take sleeping pills only during a stressful period. Since they treat
symptoms and not causes, keep in mind that these drugs do not solve
your aloneness, anxiety or sleeping problems.
Except if your doctor advises otherwise, avoid taking sleeping pills
for more than 8 to 12 days. In fact, one of the effects of continuing
use of sleeping pills is not being able to sleep.
Know your medication; what is it called? How often should you take it?
How long should you take it for?

Ask for written information concerning
the medication or put in writing answers from your doctor.
Always ask your doctor for the smallest effective dosage.
Don’t drink alcohol when you are taking sleeping pills.
Tell all the doctors and pharmacists you visit about all the
prescription, non-prescription and herbal remedies you take. Combining
medications can cause undesirable reactions.
Do not carry on taking medication if it is not helping you or if you
have uncomfortable feelings after taking it. Speak to your doctor and
pharmacist.
Keep in mind: If you have been taking sleeping pills for a long period,
stopping this medication rapidly can cause severe withdrawal symptoms.
Under no circumstances borrow or share medication.
In conclusion, what you should know is that sleeping pills can be an answer to your problems if taken carefully, along with the indications of your doctor.

If your child’s bedtime is 7pm or later:

On Saturday, October 29th, try to push your child’s bedtime forward at least fifteen minutes to a half hour if possible. The key is not to force your child to stay up too much past his/her normal bedtime because this could be counter productive. If a child’s bedtime is pushed too far the night sleep may become disrupted and the child may also wake too soon. Continue this gradual change in time for the next night or two until your child’s bedtime has been adjusted by forty five to sixty minutes. Be sure to keep a morning wake up time no earlier than 6 am.

If your child’s bedtime is before 7pm:

If you have an infant who goes to bed between 6 pm and 7 pm then you can use this earlier bedtime to your advantage! On Saturday, October 29th put your baby down to sleep at his/her adjusted normal bedtime, i.e., between 5pm and 6pm. Treat this as a short nap and wake your baby after twenty to forty minutes. This will set your baby up for a later bedtime. Your baby will most likely adjust to the new schedule very quickly.

By implementing these easy techniques your family will be back on schedule shortly. If you are one of the lucky ones, it may only take a night or two to achieve this new schedule. If this is not the case, do not worry; children should take no more than a week to adjust to their new bedtime.

What is it that sleep does for us? The best way to think of sleep is as the body’s form of “downtime”. Just like our computers need to go offline in order to be repaired so must our bodies. During this “downtime” the body actually rebuilds tissue, grows bone and muscle and strengthens the immune system. The truth is we really don’t know everything that does happen in sleep just yet. However, we know enough to realize that without it the body deteriorates along with the mind.

Each night we cycle through three stages of sleep including light sleep, deep sleep and Rapid Eye Movement Sleep (REM). Each of these stages are vital but the last stage is especially vital. Deprivation of this final stage of sleep can seriously decrease our health and productivity and make us increasingly prone to accidents and systematic disorders.

During deep sleep brain activity that controls emotions, decision-making processes and social interaction shuts down. Though these areas become inactive other areas of our brain that are usually dormant come to life. It is also at this stage that cell growth and cell repair takes place. There is in fact some truth to the phrase “beauty sleep”. Missing these vital areas of sleep deprives our body of the chance to revitalize our skin and organs.

Sleep is also integral in fighting off infection. As anybody who has been sick can attest the need for sleep increases when we are ill or bedridden. Part of the reason for this behavior is because our body is trying to shut down other aspects of our functioning in order to send much needed energy to our immune system and other parts of the body that help to fight off infection and sickness. This is a key step in the healing process. Depriving someone of sleep with a major illness can do serious damage to their long-term health.

The effects of sleep deprivation are many and varied. When we are deprived from sleep hallucinations and mood swings are usually the first effects we feel. There is also a general sense of irritability that pervades our waking mood when we are sleep deprived. Lack of sleep also affects our nervous system leaving us drowsy and unable to concentrate. Lack of sleep is also a frequent contributor to the causes of vehicular accidents and all other types of accidents, many of which are fatal.

To make sure you get the most of your sleep try to develop some ritual before going to bed. By creating a routine you condition your body to prepare itself for sleep. Avoid taking medicines since many of these prohibit the deepest levels of sleep, which are most necessary for our body. Also avoid excessive stimulation two hours before sleep. This can cause your body to be unable to fall reach the state of deep relaxation needed to fall to sleep.

The two basic distinctions that apply to sleep are NREM or non-rapid eye movement and REM or rapid eye movement. In the duration of one night they occur as a 90-minute cycle, repeating up to six times for the duration of the night in all four stages of NREM and REM. REM results from NREM.

Sleep Cycle

Four stages in a duration of almost 90-120 minutes makes one sleep cycle. Dreams are common to all stages with the most vivid and memorable in the last stage, the common term for which is REM sleep. The sleep cycle is repeated four to five times a night, sometimes going up to seven. This is the reason for many different dreams in one night. Usually the ones in the last stage prior to waking up are the ones recalled. Not being able to remember the others does not rule out their occurrence. Many are insistent about not dreaming when the truth is that they simply don’t remember doing so.

The Stages Of Sleep

On falling asleep, the transition sleep or stage 1 begins, progressing a few minutes later to stage 2 of baseline sleep. This is the stage leading to the other three and accounts for nearly 50-65% of sleep time. Another 15-20 minutes later, it reaches stage 3, followed by stage 4, referred to as delta sleep or slow wave sleep due to the very high voltage slow brain waves. Delta sleep has a lot in common to a coma, apart from being reversible. During the first four stages, a reduction takes place in respiration and heart rate with the body relatively immobile. After 30 minutes or so of slow wave sleep, there is a sudden lightening into stage 2, rapidly followed by a very active brain wave pattern called paradoxical or REM sleep. At the same time, respiration and heart rate accelerate with loss of postural and skeletal muscle control. Brain activation occurs simultaneously causing hallucinations and dreams.

NREM

In stages 1,2 and 3, it is NREM or non-rapid eye movement sleep, when dreams are not as vivid and eyes move. This inactive stage of sleep makes up 97% of sleep, with only 6% who awaken in NREM being able to recollect their dreams. NREM accounts for 78% of sleep.

REM

During REM or rapid eye movement, eyes move to and fro under closed eyelids. REM occurs in stage 4, for as long as one hour, repeating at 90 to 100 minute intervals, three or four times a night. REM increases brain temperature and makes breathing and heartbeat irregular. Blood flow is increased as well. Most awakening in REM recall dreams vividly due to the brain being very active.

REM sleep is considered important for memory and learning. The hypothesis for sleep in general and REM in particular, is of restorative nature. Loss of REM sleep causes irritability, anxiety and depression. Many lapse into REM rebound when REM sleep is insufficient. Therefore REM sleep periods are more frequent in occurrence with a longer than average duration.

It is commonly known that you will spend around 1/3 of your life sleeping. Sleep is an important function and much of the body’s healing takes place while you sleep. During sleep, your immune system and detoxification organs can attend to cleansing and restoration without needing to focus on the functions of daily life. Sleep gives the cells of the body the opportunity to repair and eliminate waste.

Sleeping and waking are part of your internal clock which is controlled by the brain. How much sleep should a person get every night? The actual amount depends on the individual (& age). Some people need a great deal of sleep, while other can survive on a lot less than the generally recommended value of 8 hours. An individual needs to get the right amount of sleep to feel alert, healthy and fit. Some people require more sleep due to their circadian rhythm and metabolism.

Brain wave studies have indicated that there are four stages of sleep that occur in cycles that last around 90 minutes each. When you first fall asleep, your brain waves slow down and you become more relaxed. It is only when you enter the third stage of sleep that your body and mind become more unaware of the world around them. The fourth stage is the deepest, known as Rapid Eye Movement (REM). These stages repeat through the night at least three or four times.

For the most restful and restorative sleep, ensure that your sleeping environment is as healthy as possible. Using natural cotton bedding and pajamas allows your body to ‘breathe’ comfortably. Maintain plenty of fresh air by keeping a window open at least a few centimeters if possible. Avoid eating for around two hours before sleep so enable your body to concentrate resources on healing and repair rather than digestion.

If you have difficulty getting to sleep, then there are a number of factors to consider that may assist you to obtain a good night’s sleep.

- (important in so many other facets of life) make sure that you are getting sufficient exercise during the day. So people find that a 30-minute walk before or after dinner can be especially helpful for facilitating deep sleep.

- Avoid caffeine (particularly late in the evening). For some individuals even a morning coffee has been shown to disturb night time sleep.

- Avoid stressful mental activity immediately before bed (curl up with a book or relaxing music instead).

- Ensure, as much as possible, that the environment is peaceful.

- If you are lying awake and unable to get back to sleep, focus your thoughts on a positive event or situation from the previous day rather than concentrating on what is worrying you.

Some remedies for a good sleep include herbal teas (such as chamomile) or a warm bath with 2 cups of Epsom salts and around 10 drops of lavender essential oil diluted in the bathwater (nb. some aromatherapists recommend not using lavender when pregnant). Epsom salts are high in magnesium which can assist in relaxing the nervous system and muscles. Calming, meditative breathing and deep relaxation exercises can also assist in promoting a good night’s sleep by quieting the mind and body. Don’t forget that having a home massage is a great way to facilitate relaxation.

Waking up can be just as important for some individuals. Leaving curtains open so that the morning light can signal your body that it’s time to rise. If you are going to bed each night at around the same time then naturally you will awake at a regular time each morning without the need of an intrusive alarm. There is then no need to leap out of bed - just take a few minutes to breathe, stretch and enjoy the start of a new day.

You can get better sleep for the rest of your life when you realize that adequate
sleep is one of life’s essentials. Most active people require approximately eight
hours of sleep out of every twenty four hours. Of course, this varies with individuals
but as a general guide to having a good, healthy life you should make it a point to
be aware of your basic need to get enough sleep every day. If you find yourself
working long hours each week and then you spend time doing lots of partying on
weekends you may be depriving your body of the sleep it needs to maintain good
health.

You may ask what happens when I don’t get enough sleep? When you deprive your
brain of enough sleep you become sleep-deprived. Here are some things that could
happen without your even realizing they are happening. (1) You may find that you
cannot absorb the jist of the conversations you hear. (2) You could get drowsey
while working or driving. (3) You may find yourself reading and re-reading the
same page over and over again without understandng what it is that you are
reading. All of this can happen because your brain is actually demandng more sleep
and you may not be aware that sleep is what is needed.

You need to realize that sleep is as important to your overall health as proper diet
and exercise. Studies have shown that when we don’t get enought sleep there is a
definite malfunctioning of our brains: Eight consequences of too little sleep are:
Your reaction time slows, attention drifts, focus on details fails, creativity suffers,
memory is affected and you can’t seem to understand or take in new ideas.

The rule of the thumb is that the average adult needs approximately 8 hours of sleep per night. This can vary depending on the person though, some may only need 6 hours and other may need 10. Some people will think they need a lot less sleep than this of course. Margaret Thatcher famously needing only 4 hours’ sleep a night during her 11 years as the UK Prime minister. However you may think you only need a few hours of sleep but this will probably have health consequences on your body.

It is reported that over 40 million Americans suffer from sleep disorders, with 60% of Americans having problems sleeping a few nights a week.
Psychologists and other scientists who study the causes of sleep disorders have shown that such problems can directly or indirectly be tied to abnormalities in the following systems:

· Brain and nervous system

· Cardiovascular system

· Metabolic functions

· Immune system

Furthermore, unhealthy conditions, disorders and diseases can also cause sleep problems, including:

· Pathological sleepiness, insomnia and accidents

· Hypertension and elevated cardiovascular risks (MI, stroke)

· Emotional disorders (depression, bipolar disorder)

· Obesity; metabolic syndrome and diabetes

· Alcohol and drug abuse

Groups that are at particular risk for sleep deprivation include night shift workers, physicians (average sleep = 6.5 hours a day; residents = 5 hours a day), truck drivers, parents and teenagers.
Stress is the number one cause of short-term sleeping difficulties, according to sleep experts. Common triggers include school or job-related pressures, a family or marriage problem and a serious illness or death in the family. Usually the sleep problem disappears when the stressful situation passes. However, if short-term sleep problems such as insomnia are not managed properly from the beginning, they can persist long after the original stress has passed.

Each year the cost of sleep disorders, sleep deprivation and sleepiness, according to the NCSDR, is estimated to be $15.9 million in direct costs and $50 to $100 billion a year in indirect and related costs. And according to the NHSA, falling asleep while driving is responsible for at least 100,000 crashes, 71,000 injuries and 1,550 deaths each year in the United States. Young people in their teens and twenties, who are particularly susceptible to the effects of chronic sleep loss, are involved in more than half of the fall-asleep crashes on the nation’s highways each year. Sleep loss also interferes with the learning of young people in our nation’s schools, with 60 percent of grade school and high school children reporting that they are tired during the daytime and 15 percent of them admitting to falling asleep in class.
The following are some tips on how to try and get the best nights sleep possible.

1) Go to bed and get up about the same time each night and morning. If at times it becomes late to sleep at night try to recover it by sleeping for some more time in morning. Avoid going early in the bed. Go to bed only after you feel sleepy.

2) Do the exercise regularly in the evening some three to four hours before bed. See that you get at least 30 minutes of sunlight exposure daily. Do yoga, meditation and gym early in the morning. This is will help to give energy to work for the whole day. The strained muscles will undoubtedly ask for rest at night.

3) Have a long, warm bath or shower before bedtime. Follow bedtime rituals. Listening to soft music read a book to calm the body. Avoid reading violent news or watching suspense or horror movies that will have brain thinking about.

4) Have warm milk before bedtime. Have dinner about two hours before sleeping. Have water bottle besides you so that you don’t have to walk up to the water pot.

5) The bedroom area should be silent and as far as television is considered should not be in bedroom. The room should have a comfortable atmosphere. Put curtains where the light is piercing in the room. Change the bed sheets regularly. The room should have proper ventilation. Avoid having illuminated clock in bedroom that makes you anxious and keeps you thinking about time.

6) Avoid sleeping in afternoon. Avoid caffeine and nicotine in all forms after lunchtime. Caffeine in coffee, tea, chocolate, colas; other soft drinks should be avoided.

7) If you don’t get sleep withinn 10-15 minutes and feel that you can’t get sleep leave the bedroom. Get on with some book or watch television until you feel drowsy.

Some people have pills for sleeping try to reduce it and continue till you get rid of it. If not controlled it just becomes a habit. Proper care should therefore be taken and physician should be consulted.

9) Recollect all the activities performed during the day. Note down the worries you are facing and possible ways to achieve the solution. This will remove the burden of your shoulders and so you need not think of it as you go to the bed.

10) Main reason for sleep problems is stress. The relief from tensions and anxieties often eliminates sleep problems.

11) Have light meal before bed. Eating heavily can cause adverse effects.

12) Most people you have to travel across the globe through various time zones in such cases they should practice the timetable of that country in advance so that body gets acquainted to the conditions to be faced in another country.