Your Cholesterol-Friendly Guide to Holiday Foods
Sugary sweets, fatty appetizers, creamy eggnog. From office parties to family feasts, temptation is everywhere during the holiday season. It can be tough to stick with a cholesterol-friendly diet that’s low in saturated fat, trans fat, dietary cholesterol, and calories. But it’s not impossible. With a little planning, you can celebrate the season without selling out on cholesterol control.
One thing that sets apart this time of year is the emotional pull of food memories. Maybe you feel as if the holidays just aren’t right without the annual Thanksgiving pumpkin pie, Christmas cookies, or Hanukkah latkes. No problem. Rather than give up your favorite holiday food, find a way to make it lighter. These heart-healthy twists on holiday classics are a good place to start.
For the big meal:
- Turkey. Instead of basting with pan drippings, use wine or apple juice. When it’s time to carve the bird, choose white meat, and remove the skin before eating.
- Stuffing. Pump up the fiber content by using whole wheat bread cubes or brown rice. Toss in some dried cranberries, dried apricots, and raisins for good measure.
- Mashed potatoes. In place of cream and butter, use fat-free evaporated milk for a creamy texture. Add a little low-sodium, fat-free chicken broth for extra flavor.
- Gravy. Make it with low-sodium gravy mix and water. Or make it from scratch, letting the pan drippings cool so that you can skim off the hardened fat first.
- Latkes. These potato pancakes are a Hanukkah tradition. Replace whole eggs in the recipe with egg whites or cholesterol-free egg substitute. Serve with a dollop of fat-free sour cream or unsweetened applesauce.
For dessert:
- Pumpkin pie. Skip store-bought pies; the crusts are usually loaded with saturated fat and trans fat. Instead, bake a crustless pie, similar to custard. If you start with a fresh pumpkin, save and toast the seeds. They contain the type of unsaturated fat that helps lower cholesterol.
- Baked goodies. Substitute applesauce or mashed banana for some of the oil in a cookie, cake, or brownie recipe. Replace one whole egg with two egg whites.
At the party:
- Snacking nuts. For a festive appetizer, make spiced nuts. Choose a recipe that’s heavy on spice, light on sodium and sugar. Research has shown that eating certain nuts can help reduce cholesterol.
- Party platters. Skip the fat-laden meat and cheese platter. Instead, choose whole grain crackers or raw veggies, and serve with low-fat dip or hummus.
- Eggnog. If you simply can’t imagine the holidays without eggnog, buy a fat-free or low-fat brand. And watch out for the spiked kind. Even in party season, the recommended maximum is one alcoholic drink per day for women, and two for men.
Plan Ahead for Heart-Healthy Fare
Have a plan in mind before you hit the party buffet or sit down to Thanksgiving dinner. If you’re not the host, volunteer to bring a dish, and make it heart healthy. Eat a small meal earlier in the day so you’re not as susceptible to temptation.
Start with a zero-calorie, nonalcoholic beverage so you don’t drink your whole alcohol allowance in the first 15 minutes. Before you begin filling your plate, scan the spread. Decide in advance which foods to choose and which to skip. Remember: You don’t have to sample everything, and seconds aren’t actually required.
Once you’ve eaten, step away from the food. You’ll be less prone to mindless munching if you socialize out of arm’s reach from the appetizer platter.
Last Annual Review Date: Oct 6, 2011Copyright: © Copyright 2011 Health Grades, Inc.
Sleep Disorders – Something You Always Want Know About
Definition
A sleep disorder (somnipathy) is a medical disorder of the sleep patterns. It’s important to understand why sleep disorder can deteriorate your health and interfere with normal physical, mental and emotional functioning as it effects your nervous system in the production of the natural hormone melatonin which is necessary for sleep and wakefulness. Polysomnography testing can help to evaluate and detect the patterns of sleep disorder.
The basic of sleep
Why sleep is so important, you might already know that a normal night of sleep is about eight hours as recommended by most doctors. Why it is important, because during sleep our bodies repair the wear ant tear of muscle tissue, consolidate memories, and release hormones to regulate our growth and appetites and enhance the immune system, etc. The effect of disorder sleep can reduce the functions of the immune system in fighting against disease and sickness.
Most Common sleep disorders – The symptoms
1. Primary insomnia
Most of us might find hard to sleep and maintaining sleep sometime during our life time because of what ever reasons, but prolonged period of difficulty initiating or maintaining sleep, or both without primary reason is considered the medical issue as chronic insomnia. It effects about 10% of general population.
2. Bruxism
Bruxism is a condition in which you grind, gnash or clench your teeth while sleeping, involuntarily.
3. Delayed sleep phase syndrome (DSPS)
Delayed sleep phase syndrome affects about 10% of all chronic insomnia cases. It is defined as a sleep disorder of people who have a natural inclination to go to bed later other than normal sleep routine and difficult to wake up at the desired time as it also interferes with daily activities, such as school or work, that requires to wake up earlier than would otherwise be natural, leading to sleep deprivation and other issues.
4. Hypopnea syndrome
Hypopnea Syndrome is a condition in which an individual experiences overly shallow breathing or a abnormally slow rate of airflow during sleep, leading to disruption in breathing causes lower oxygen absorption that affect the blood oxygen level that disrupts the stages of sleep. Individual with hyponea syndrome even though get full night sleep but still feels tiredness at daytime.
5. Narcolepsy
Narcolepsy is a chronic neurological disorder caused by the brain’s inability to regulate sleep-wake cycles normally, causing overwhelming daytime drowsiness, leading to extreme fatigue and possibly falls asleep at inappropriate times that interferes with daily routine activities. People with narcolepsy often find it hard to stay awake for long periods of time.
6. Night terror
Night terror is defined as a health condition with characteristic of fear, flailing and screaming while asleep. It is most happened to children with age two to six and affects about fifteen percent of all children. Night terror often is paired with sleepwalking.
7. Parasomnias:
Parasomnias are sleep disorders characterized by abnormal and unnatural movements, behaviors, emotions, perceptions, etc. including bedwetting, sleepwalking, nightmares.
8. Periodic limb movement disorder (PLMD)
Periodic limb movement disorder (PLMD) is a condition in which a person crampsor jerks the legs repetitively and uncontrollably during asleep causing excessive daytime sleepiness and falling to sleep during the day. PLMD can occur at any age but happens most common in middle-aged and older people.
9. Rapid eye movement behavior disorder
Rapid eye movement behavior disorder is a sleep disorder characterized by abnormal behavior while sleeping with rapid eye movement. It is mostly associated with the elderly with neurodegenerative disorders.
10. Restless legs syndrome (RLS):
RLS is a neurological disorder characterized by an irresistible to move your legs while you’re sitting or lying down due to comforting if stop.
11. Situational circadian rhythm sleep disorders
Circadian rhythm sleep disorders is characterized as health condition of disruptions in a person’s circadian rhythm, leading to excessive sleepiness and a lack of daytime alertness that interferes with normal work, school, and social needs.
13. Sleep Apnea
Sleep Apnea is a common disorder in which you have one or more abnormal pauses in breathing or shallow breaths during sleep. Each pause in breathing called an apnea can last for a few seconds but sometime minutes. This types of abnormal breathing can occur 30 times or more in an hour.
14. Sleep paralysis
Sleep paralysis consists of a period of inability to perform voluntary movements either at sleep onset (called hypnogogic or predormital form) or upon awakening (called hypnopompic or postdormtal form). It can occur in healthy persons or may be associated with excessive daytime sleepiness, a sudden loss of muscle tone, etc.
15. Sleepwalking
Sleep walking or somnambulism is defined as an disorder of is a disorder of walking or doing any activity when sleeping.These activities can be as benign or extremely hazardous.
16. Nocturia
Nocturia or nycturiais a condition in which you need to get up during the night to go to washroom to urinate.
17. Somniphobia
Somniphobia or hypnophobia is an abnormal fear of sleep. It may result from a feeling of control loss, anxiety around bedtime, panic attacks, repeating nightmares, etc.
18. Etc.
Causes and Risk Factors
1. Genetics
Narcolepsy is a type of neurological sleep disorder caused by a number of genetic abnormalities such as Chromosome 6 also known as the human leukocyte antigen system, inherited from parents affecting certain biologic functions in the brain, together with other environmental factors during the child early brain’s development.
2. Working the night shift
Working night shift may interfere with the brain natural production of the sleep hormone serotonin and normal functions of the inner biological clocks, leading to drowsiness. If this type of problem happened in a prolonged period of time may cause sleep disorder.
3. Medications
Certain types of medicines such as medication for high blood pressure, oral contraceptives, diet pills, anti depression, etc. and medication with with caffeine can increase the risk of sleep disorder.
4. Aging
The risk of sleep disorder increases with age as over half of adults over the age of 65 have some sort of sleep disorder.
5. Smoking
Cigarette contains high amount of nicotine, a stimulant which can cause sleep disorder as researchers found that smokers enhances daytime sleepiness more than do nonsmokers, especially in younger age groups.
6. Illegal drugs
Illegal drugs interfere natural brain normal functions in productions of certain hormones and blocks certain chemicals’ function in transporting important neural signals, leading to sleep disorder.
7. Alcohol
Although it is considered as a sedative or calming drug, but it increases the number of times a person awakens in the later half of the night, leading to lead daytime fatigue and sleepiness causing alcohol-related sleep disorders.
8. Etc.
Improve your diet
1. Tryptophan rich foods
Tryptophan is an essential amino acid, the precursor to serotonin, in turn, converted to melatonin, via N-acetyltransferase and 5-hydroxyindole-O-methyltransferase activities which are necessary neurotransmitter responsible for transmitting nerve impulses in the brain and induce relaxation and natural sleep, but high levels of tryptophan can increase the risk of drowsiness and cause harmful harmful effects of the age-related increase in brain serotonin. Intake food rich of tryptophan from the food below.
a. Chicken breast and Turkey
b. Tuna
c. Soybean
d. Beef
e. Lamb
f. Halibut
g. Shrimp
h. Salmon
i. Etc.
2. Carbohydrate
Eating foods with high in carbohydrate stimulates the pancreas in production and releasing insulin in the blood stream as it also reduce others amino acids which would otherwise complete with trytophan, leading to the production of serotonin, which in return enhances the production melatonin, the natural sleep induced hormone.
a. Bread and pasta
b. Whole gain cereal
c. Potatoes
d. Apple pie and
e. Ice cream
f. Oatmeal and raisin cookies
g. Etc.
High amount of simple carbohydrate over prolonged period of time can increase the risk of type II diabetes due to over work that diminishes the function of pancreas in production of insulin. It If you are any symptom of sleep disorder, eating turkey combined with complex carbohydrate rich foods would be a better choice for meat and glucose. What is your choice?
3. Chlorophyll
All green plants including algae contain at least one type of chlorophyll, the green pigment of plants which allows plants to absorb sun light and convert them into usable energy. Beside it is best known as oxygen uptaker to the blood, it is also important to calm the nervous system, to induce sleep due to rich amount of magnesium.
a. All dark green plants( Roman lettuce is the best choice)
b. Algae (Fresh water organic growth is the best choice)
c. Etc.
4. Magnesium
Magnesium is a natural sedative and stabilization of abnormal nerve excitation as it is used in conjunction with other medication to treat depressed elderly type 2 diabetics.. The mineral is important in manipulating of ATP, DNA, and RNA and many enzymes.
a. Leaf green vegetables (due to high amount of Chlorophyll)
b. Almonds
c. Sesame seed
d. Blackstrap molasses
e. Brewer’s yeast
f. Whole grains
g. Etc.
Improve your Lifestyle
1. Cut down intake of alcohol, cigarettes and caffeine
Alcohol, cigarettes and caffeine are stimulant, some may have health benefits for the short time, but prolonged of period of using them can cause tension of nervous system, affecting the brain in transmitting information between nerve cells and cells in other parts of the body, causing many kinds of disorder, including sleep disorder.
2. Artificial ingredients
Artificial ingredients are man made chemical compounds which have been proven to be harmful to our health and sleep, if eating in measure amounts. Drinking water will keep the body hydrated, dilute toxins concentration and eliminate toxins. Always wash your fruit and vegetables in cold water before eating to prevent pesticides.
3. Toxins induced sleep disorder
Heavy metals and toxic chemicals in the blood can cause sleep disorder. Exposure to heavy metals and toxic chemicals over a prolonged periods of time also interrupt the normal function of brain in production of hormones and damage to the body organs, leading to diseases, including hormone imbalance and sleep disorder.
4. Improve sleep
There are some steps which you can do to improve healthy sleep and prevent to become a victim of sleep disorder. Researcher found that a good night’s sleep not only boosts the immune system in fighting against foreign invasion but also repairs all tear and wear of the body after daily activity in previous day and restore energy and keep you functioning during times when sleep is limited.
5. Eating healthy foods
Eating some kinds of healthy food above enhances the production of serotonin which induces sleep and protects us against the accumulation of toxins by promoting the immune system to cope with today out of our controllable environment hazard.
6. Exercise
Exercise not only improves blood circulation and enhance body movement but also help to cleanse our body organs by eliminating toxins from the blood and lymph system.
7. Weight loss
Weight loss for overweight or obesity person may reduce the symptoms of disorder or cure your sleep disorder entirely. Researcher found that overweight and obese individuals slept less than those of normal weight and sleeping less than 8 hours a day, time of sleeplessness increases proportionally with weight gain of BMI index.
8. Etc.
Detoxification
1. With nutritional supplements
There is no quick way in detoxification, fasting too fast may even harmful to your health. Nutritional supplements not only help to improve our health, restore our energy but also revitalize our metabolism, the chemical processes in our body by restoring and balancing the existing deficiencies of nutrition required by our organs to detox. Types of nutritional supplements used to detox include
a. Beta Carotene
b. Vitamin A
c. Vitamin C
d. Vitamin E
e. Calcium
f. Folate acid
g. Vitamin B Complexes
h. Selenium
i. Zinc
g. Lycopene
k. Etc.
2. With diet
Detox diet is a short-term diet, focused on cleansing environmental and dietary toxins accumulated in our body system, often focused on removing toxins from the body by increasing the frequency of bowel movements and urination, as it provides an optimal conditions for our bodies to focus on self-healing, retore and raise energy levels, enhance organs and system functions, stimulate optimal health, prevent premature aging, disease, etc. by minimizing intake of the amount of toxic chemicals, eating foods with high amount of vitamins, nutrients, antioxidants, high fiber and water.
3. Juice fasting
Juice fasting is a type of fasting and detox diet in which a person consumes only fruit and vegetable juices. Since juice contains little to no fiber, it is often used to cleanse your body toxins by expelling waste from the intestines and colon.The below are used generally in juice fasting
a. Vegetables
Celery, cucumber, bell pepper, etc.
b. Leaf Greens
Parsley, kale, beet greens, chard, spinach, etc.
c. Cruciferous vegetables
Broccoli, cabbage, cauliflower, etc.
d. Root vegetables
Carrots, beets, sweet potatoes, etc.
e. Fruits
Dark grapes, apples, lemon, etc.
f. Wheat grass
g. Etc.
For details of foods of above visit 100+ Healthy Foods Classification or
Super Food Health Effects
4. Organs detoxification
4.1. Liver detoxification
Liver is the first line of defense. It helps to regulate the level of cholesterol in the circulatory system by producing bile to the digestive system. It also help to balance our body hormones such as estrogen level in women as well as protecting our body from inflammation. Weakened liver will cause many types of diseases, such as cholesterol and triglyceride building up in our blood, inflammation, hormonal imbalance, etc. The natural remedies used for liver cleansing include
a. Milk thistle
Milk thistle, a flower plant of the daisy family have been traditionally claimed in treating chronic liver disease. It contains silymarin that helps to protect liver function and the liver in expelling toxins.
b. St. John wort
St. John wort is also known as tipton weed or klamath weed. It has been used traditionally in treating depression. It contains different flavonoids and 3-O-coumaroylquinic acid that has anti-inflammation and antioxidant effects by stimulating the immune system in fighting allergies and liver protection from toxins.
c. Fennel
Fennel contains anethole, polymers and essential oil that helps the liver and pancreas in the metabolism of fats and sugars. It also helps to dissolve fat deposits of the body and restore damaged liver cells that cause jaundice, hepatitis and other liver disorders.
d. Etc.
4.2. Lung detoxification
The best lung cleansing method is exercise. Moderate exercise such as walking, Tai chi only helps to improve the respiratory muscle functions, but also helps our lung to expel toxins accumulated through the air. Natural remedies used for lung detoxification include
a. Wild Cherry Bark
Wild cherry bark traditionally has been used to treat irritable and persistent, cough of bronchitis, and pertussis due to increased irritability of respiratory mucosa. Since it has antispasmodic qualities, it has been used with other herbs to treat asthma and enhance relaxation as well as removing toxins from the lung.
b. Platycodon
Root Platycodon has been used in Chinese medicine for over a century in treating abscesses, respiratory disorders, and intestinal disorders. Study shows that platycodon roots not only help to treat coughs due to purulent sputum and inflammation in the chest area but also removes toxins in the lung.
c. Mullein Mullein contains coumarin and rotenone. It has a long history of being used as a medicine and is an effective treatment for asthma and respiratory disorders. Mullein also helps in soothing the mucous membranes, reducing inflammation and encouraging healthy fluid production in the lungs.
d. Etc.
4.3. Bowl detoxification
Bowel detoxification is particularly helpful for improving body conditions and controlling weight loss. It brushes the intestine clean and helps the liver to cleanse toxins rapidly, so you can get rid of all parasites and plaques in your stomach, intestines and colon. The choice of bowl cleansing include
a. Flax seed
Flax seed contains high amounts of omega 3 fatty acid, fiber and lignan that not only helps in controlling cholesterol in the blood stream and provides essential nutrition to our body, its fiber also helps to soften the stool and promote bowel movements for relief of constipation by removing all toxins accumulated in the colon.
b. Psyllium
Psyllium contains about 70% soluble fiber and 30% insoluble fiber. Besides having proven record in Chinese medicine in treating high levels of cholesterol, its fiber portion has been used to treat constipation by softening stools and easing bowel movements.
c. Bentonite
Bentonite is a natural clay that comes from volcanic ash. Taken internally, the adsorbent action of bentonite helps to eliminate and remove toxic material from the intestine.
d. Liquid clay Liquid clay moves through our body and attaches to any bacteria, virus as well as toxins in our intestine and removes them out of our body as wastes resulting in improved intestinal regularity, easing chronic constipation and easing indigestion.
e. Etc.
4.4. Circulatory detoxification
Chelation therapy is the first choice of treatment, with the IV above your head, the substances in the IV help to cleanse the toxic chemicals such as lead, mercury, calcium, etc in your arteries and brain. It is usually applied to people with pre existing heart conditions and between ages of 35-45. Natural remedies include
a. Raw sauerkraut
Sauerkraut is finely shredded cabbage and has been fermented by various lactic acid bacteria with distinct sour flavor. It contains high amounts of vitamin C, lactobacilli and other nutrients that helps to improve blood circulation and increase level of oxygen in the blood stream. It also is said to have done a super job in purifying your blood as well as anti aging effects.
b. Garlic Garlic is nature’s super food. Besides having been used in strengthening the immune system, fighting inflammation and infection caused by bacteria, virus, and chronic illness. It also is a blood thinner, blood purifier as well as increasing the level of oxygen in the blood and improving blood circulation.
c. Dang Qui
Dang qui has been used in traditional Chinese medicine for thousand of years in improving blood quality and purity, and help strengthen the immune system as it supports the body’s removal of toxins in the blood.
d. Etc.
4.5. Skin detoxification
Skin is our body third line of defense. If the weaken liver and kidney can not completely eliminate all the toxins in our body, our body will try to eliminate them through the skin causing certain types of skin diseases such as free radicals.
a. Chromium
Chromium is very important in rejuvenating the skin condition. It helps to balance the blood sugar, and lower stress and depression. Both are main factors that impact skin problems. It also helps to get rid of skin toxins caused by bacteria and virus infection.
b. Zinc
Deficiency of zinc causes the thickening of skin. It is also a powerful antibiotic in treating acne and other forms of skin diseases caused by skin inflammation and toxins accumulation as a resulting of stimulating the release of vitamin A from the skin.
c. Lecithin
Lecithin is a fat-like substance, or phospholipid, produced by every healthy liver that is needed for a healthy skin. Lecithin helps the body in utilizing vitamins A, D, E in fighting against the bacteria and virus that causes skin problems. It also helps to eliminate the toxins on the skin or around the eyes caused by fatty deposits.
d. Strawberry leaf
Strawberries come in endless varieties but all leaves of all strawberries contain healing tannins. It has also been used to aid in the treatment of anemia, eczema, jaundice and other skin problems caused by weakening of the liver.
e. Etc.
4.6. Kidney detoxification
Our kidneys process a special function to eliminate waste products and extra fluids from our blood. The waste and extra fluids flow through ureters as you urinate. If your kidneys are damaged or weakened, the wastes would build up in the blood causing blood poison and damaging other organs. Natural remedies used to cleanse kidney include
a. Dandelion leaf
Dandelion is a rich source of vitamins A, B complex, C, and D, as well as minerals such as iron, potassium, and zinc. Dandelion root has been used for centuries in traditional Chinese medicine in treating liver disease by stimulating the removal of liver toxins. Dandelion leaf on the other hand are used as a diuretic to stimulate the excretion of urine in removing the toxin accumulated in the kidney.
b. Echinacea
Commonly called purple coneflower. It contains a wide variety of chemicals that not only helps to strengthen the immune system but also stimulates the removal of toxins that causes kidney inflammation and infection.
c. Corn silk
Corn silks are the silky fibers that are found under the leaves and on top of an ear of corn. It contains flavonoids, essential oil and minerals that helps effectively in treating acute and chronic inflammation of the urinary system caused by toxins accumulated in the kidney.
d. Etc.
4.7. How to sharpen your brain
The best method to cleanse your brain is oxygen therapy. By providing the oxygen necessary for brain cells needs, it helps to rejuvenate and sharpen the brain cells. Study shows that oxygen therapy helps to restore some cells in patient with Alzheimer diseases. Natural remedies used to sharpen brain functions include
a. Gingko
Ginkgo is perhaps the most widely currently used herbal treatment in memory enhancing. Extracts of Ginkgo leaves contain active and potent form of terpenoids such as bilobalides and ginkgolides that help to enhance the central nervous system functions. Ginkgo should only be taken under the guidance of a knowledgeable medical professional because of risk of bleeding .
b. Rosmary
Rosemary is a hardy bushy perennial shrub with aromatic, evergreen leaves and pale-blue flowers around the stem. It contains phenolic acids , bitter diterpenes, triterpenes, and flavonoids. it is used for headaches, nervous system disorder as well as preventing forming of free radical with its amazing antioxidant properties.
c. Etc.
5. With Melatonin
Beside it is used as a supplement in promoting immune system and anti-aging, melatonin supplement also benefits for varies sleep-wake rhythm. Melatonin pills work quickly, usually people taking the pill fall into sleep in less than an hour. Unfortunately, prolonged period of using the supplement may reduce the functions of endocrine system in production its own melatonin in regulating the sleep cycle if you constantly supply the body with external sources.
Synthetic melatonin is different than natural one, it can cause some unknown long term effects.
Also researcher have not found out the optimal dose to make the supplement working in perfect objective, it is up to individual to experiment with different dose before finding the right dose for their needs.
Treatments
Treatments for sleep disorders generally can be grouped into four categories:
1. Psychotherapeutic treatments
a. Behavior therapy
Behavior therapy is a psychotherapy pproach based on learning theory with purpose to treat sleep disorder by reinforceing desirable habits and eliminating undesired behaviors by replcaing them with more satisfying behavior.
b. Congnitive behavior therapy
Cognitive behavior therapy is another psychotherapy approach and mental health counseling with a purpose to solve problems concerning dysfunctional emotions, behaviors that affect the the sleep patterns by teaching people specific cognitive and behavioral skills to help them control and preventing dysfunctional emotions, behaviors and cognition through a systematic method.
c. Interpersonal therapy
Interpersonal therapy is another form of psychotherapy approach has been used successfully with depressed patients causes of sleep disorder by improving the quality of patient’s interpersonal world, relationships, etc.
d. Gestalt therapy
Gestalt therapy is a psychotherapy approach based on the philosophy of existentialism and phenomenology by emphasizing personal responsibility, focussing upon the individual’s experience in the present and working together (The therapist and patient) work together to help the patient understand the environmental and social contexts of a person’s life. The theory was developed by Fritz Perls, Laura Perls and Paul Goodman in the 1940s and 1950s.
e. Etc.
2. Rehabilitation
Polysomnography is one most common used sleep machine to record patients sleep behavior usually performed at night by monitoring the body functions including brain (EEG), eye movements (EOG), muscle activity or skeletal muscle activation (EMG) and heart rhythm (ECG) during sleep, etc. Once the symptoms of sleep disorder is identified, the specific rehabitation program is desired for the patient to obtain an optimal result.
3. Medications
Medication used depending to particular sleep problems of each individual
a. Anti-Parkinsonian drugs (dopamine agonists)
Used to treat restless legs syndrome and periodic limb movement disorder
b. Benzodiazepines, including in a class of drugs called hypnotics.
Used to treat parasomnias, bruxism (teeth grinding) and short-term insomnia.
c. Non-benzodiazepine hypnotics
Used to treat short-term insomnia.
d. Antinarcoleptics
Mainly used to reduce daytime drowsiness for shift workers or suffered from narcolepsy or sleep apnea.
e. Anticonvulsants
Used to treat nocturnal eating syndrome, restless legs syndrome, periodic limb movement disorder, and insomnia related to bipolar disorder.
f. Etc.
4. Other somatic treatments
a. Surgical treatments
Surgical treatment may sometime is necessary to treat breathing-related sleep disorders in some patients, such as obstruction or airway abnormality.
b. Phototherapy or light therapy
Phototherapy uses bright, specific wavelengths of light in a prescribed amount of time to change the timing of sleep and wakefulness. It is worked specially well for patient with Circadian rhythm sleep disorders such as chronic CRSD, and situational CRSD.
c. etc.
5. Etc.
We will come back with the same subject viewed under the microscope of Traditional Chinese Medicine. At the mean time, enjoy reading.
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http://medicaladvisorjournals.blogspot.com
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Lack of Sleep and Diabetes
Diabetes is a typical life-long health condition. There are 2.8 million people identified as having diabetes in the UK and an predicted 850,000 people who have the condition but don’t comprehend it.
Diabetes is a condition where the amount of glucose in your blood is just too high as the body can’t use it properly. The reason being your pancreas does not produce any insulin, or not enough, to aid glucose enter your body’s cells – or the insulin that is made doesn’t work correctly (known as insulin resistance).
Insulin is the hormone made by the pancreas that allows glucose to enter the body’s cells, where it is used as fuel for energy and then we can work, play and generally live our lives. It is important for life.
Glucose originates from processing carbohydrate and is also produced by the liver. Carbohydrate originates from many different kinds of foods and drink, including starchy foods such as bread, potatoes and chapattis; fruit; some milk products; sugar and other sweet foods.
If you have diabetes, your body cannot create proper utilization of this glucose so it accumulates in the blood and isn’t capable of being used because fuel.
Have scientists identified a breakthrough in helping avoid diabetes? Maybe so. Recent studies claim that the link between lack of sleep and diabetes is probably there, and many more people are taking prescription drugs because of it.
A recent study dealt with suppression of Deep Sleep from several topics for three successive days. What they identified was extraordinary. The young, healthy topics became fewer responsive to insulin, and so needing more insulin to help process glucose within their bodies. Whenever glucose can’t be metabolized correctly, it is saved as fat. Blood sugar is then rised and one wants insulin to be able to bring down the level of blood sugar.
This kind of high blood sugar levels dangers the introduction of diabetes later on in life, and merely from not getting proper sleep at night! Good sleep is not only important for blood sugar, but a variety of other internal processes that are regulated during sleep. Without the suitable sleep pattern, nutrition style and exercise regime, one cannot anticipate to live to their highest potential.
The immune system can also be impaired by a lack of sleep, making a person more susceptible to infection and disease.
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Acknowledging 5 Indicators of Getting a Lack of Sleep
Most analysis state that a lack of sleep is connected with weight problems, blood pressure, diabetic issues, heart stroke, heart problems, blood vessel issue, clinical depression, and smoking cigarettes and having alcohol too much. Regretfully, lack of sleep most of the time occurs to obese persons. So, every time asleep, they slender to snore loudly as their bronchi are blocked momentarily.It is identified that your entire body passes a signal if you really feel tired. The sad thing is, you often used to experience the tedious days along with a lack of sleep Hence, you tend not to realize that your system is realistically so tired.Indeed, in accordance to a analyse in United states, everyday people who sleep much less than 7 hours have the heavier risk fof cancers about 47%. In fact, sleeping enough is associated to health. U.S. Centers for Disease Control and Prevention (CDC) state that a large percentage of US citizens possess lack of sleep as one of health related troubles that gets a smaller amount attention through these people.Certainly, a sleeping dues seriously isn’t something which can be paid for at weekend break. You will need a few days to generate a more suitable sleeping habit. For this reason ,, it is far better for you to consider five evidence that an individual has a lack of sleeping.1. Getting distressed by relatively easy questionsWhile figuring out some thing, you will get annoyed easily. So, when you are exhausted, you may get problems to separate important issues and immaterial things. Whenever you do have a lack of sleep, the body and mind will likely be exhausted so you get difficulty to feel additional possibilities that you’re able to do with the best consequence of your own task.2. You have consumed all day long, however you are still starvingStudy indicates that a lack of sleeping could certainly disrupt blood glucose level and lead to your system to create considerably less leptin. Leptin is really a kind of bodily hormones that can create you sense complete. Simply because of this physiologic shift, you will eat excessively easily. The food that you consume can also be much less wholesome.Persons just who having lack of sleep will truly feel full when they eat carbs. It could be simply because their body require a form of spirit triggers. A lack of sleep can be capable to make you think hungry usually because you desire consuming sweet cakes or biscuits to eating carrots.3. You often have feeling sickWhen you lack of sleep, the body obtains more danger to be infected by virus. This statement is based on a researching. It shows that people who sleep a lot less than 7 hours fallen together with influenza quickly in comparison to people who sleep 8 hours per day.4. Acquiring unstable feelingWith out too little sleeping, you may much more vulnerable emotionally. Dependent on a analysis, there is a portion of thoughts that can’t work maximally. From the research, it is also be able to be came to the conclusion that human brain deals with emotion difficultly when your entire body cannot get a relaxation enough.In addition, while you have lack of sleep, your brain will save damaging thoughts much more than positive or neutral thoughts. As a result, you will get strain quickly.5. Becoming recklessSome researchers have accrued that men and women who have lack of sleep will possess declining motor capability. People who are sleepy lean being more poor. Their reactions cannot function flawlessly and they have a lesser amount of focus, so they receive difficulties to react
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Results Of Insomnia – A Lack Of Sleep Can Cause
Lots of people believe that sleeping prevents them from working, studying and enjoying life. After all, lots of people lose sleep to complete activities for these. There are those that continuously burn the midnight oil just to work or learn. There are also many people that would rather go out at night or engage in discretion activities. However, fact remains, people need to sleep. There are many lack of sleep symptoms that will avoid one from doing their best. Insomnia, the sleep problem, can be considered the primary cause of lack of sleep. It is the situation tens of millions of people endure. People that have trouble falling or keeping asleep have insomnia. Insomnia is the inability to fall asleep. It is a popular sleep problem that a lot of people experience at least occasionally. When it happens, people feel tired much of the time and sometimes worry a lot regarding not getting sufficient sleep. As a result, insomnia usually disturbs daily life. Insomnia can result from the following: * Diet (e.g., intake of caffeine or alcohol) * Emotional difficulties * Stress * Underlying disease * Other factors For short-term insomnia, sleeping pills can be successful. For long-term insomnia, nevertheless, sleeping tablets can actually aggravate the problem. Lack of sleep is not actually a problem; it really suggests that an individual has not been getting sufficient sleep. Insufficient sleep can affect judgment, response-moment, hand-eye coordination, memory, and general well-being. Studies have shown that lack of sleep also can harm the immune system. Sensation tired throughout the day, falling asleep for really short amounts of time (5 minutes or so), or routinely dropping off to sleep immediately after lying down may indicate lack of sleep. Severe long-term effects of insomnia could be associated with diseases like diabetes, heart disease, and cancer. Extented lack of sleep also causes early-aging. Sleep is the time when the body renews and revitalizes itself; it is a time of rebalancing, detoxification, and the re-booting of the immune system. Cortisol, a natural anti-inflammatory, is created during the day and avoids natural cell repair from occurring. During sleep, cortisol levels are lowered, allowing common growth and restore to take place. Melatonin, another body hormone, is released at night, and works to fight against irregular cell development. Any individuals are able to live with their insomnia. Thus, they are able to live lack of sleep. Nevertheless, what quality of life would one have going through numerous symptoms mentioned above? Get some sleep and genuinely live life to the fullest.
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What are the Benefits of Deep Sleep and do Eye Masks Help?
Just about everyone has had trouble sleeping at sometime or other and in the absence of proper sleep, functioning the next day can be difficult at best. There are many benefits of deep sleep and some may even surprise you. Deep sleep is also called REM sleep or Rapid Eye Movement. It occurs about three to five times during a night of good, restful sleep. This phase of deep sleep is quite interesting and it might be just what you think it is. An eye mask or sleeping mask will help encourage deeper sleep which is one of the most vital mechanisms for personal health and wellbeing.Eye masks and sleeping masks function by covering the light receptors within the eyes giving the signal that darkness has begun which results in a change from the body producing the hormone serotonin to producing melatonin. Sleep comes about with a reduction in the body’s temperature and a rise in the production of melatonin. In addition to supporting sleep, melatonin also fortifies the body’s defence mechanisms and so reduces the chance of health issues. What Is Deep Sleep?Deep sleep or REM sleep is the fifth cycle of sleep and it’s one of the most important. While most people associate REM sleep with dreaming, that is not the only thing that happens. Your body also sorts through different memories, emotions, and stress. Your blood pressure and heart rate can increase. You may breathe a little heavier and your fingers and toes may twitch. It might sound as if your body is not resting but the opposite is actually true. The Benefits of Deep SleepDeep sleep helps our minds to process our memories, stress, and emotions much more easily and can help our brains process new skills and information. It also boosts our mood when we are awake and can help improve our overall health. With the right amount of deep sleep, you will have more energy during your day and not feel so drained in the afternoon. Deep sleep benefits also include younger looking skin, increased vitality, and an improved mental state. In addition, research studies have shown that three deep sleep or REM cycles each night can help improve memory and other cognitive functions. Deep sleep may help improve some medical conditions as well. For example, the symptoms of depression and anxiety can be reduced with regular, deep sleep. You will find that your body is less susceptible to illness and you are able to fight off infections more easily when you get enough recuperative REM sleep. Your body will produce more white blood cells when you are sleeping. Your body also increases protein production and decreases the breakdown of proteins. This is why the body is able to repair itself better when you are in deep sleep. In teenagers and children, the growth hormone is released as they sleep. How to Increase Your Deep Sleep CyclesThe longer you sleep, the longer your deep sleep cycles. The first REM cycle occurs about an hour to an hour and a half after you fall asleep and only last about two to ten minutes. As you continue to sleep, the REM cycles increase in length and this appears to be when you get the most benefits of deep sleep. There are ways that you can increase the number and length of your deep sleep cycles. For starters, turn your television off in your bedroom. If you feel you must have some sort of noise, then consider investing in a white noise machine. You should have a bedtime routine that doesn’t involve using the computer, drinking caffeinated beverages, or balancing your chequebook. Slimming down, getting some moderate workout and modifying medicines can also help to alleviate many of the obstacles to a really good night sleep. Sleeping in a cool room helps encourage deep sleep and an eye mask is a great addition. Eye masks help block out the light in the room, sometimes even the smallest sliver of light can affect your sleep. The body is always in need of sleep so as to replenish the energy reserves, get over a workout or illness and be able to regulate its metabolic process. Even small quantities of light maybe enough to have a detrimental effect on your sleep and could lead to sleep deprivation. If you’re having sleep problems, you should try an eye mask or sleeping mask to block out any light and so enhance your sleep pattern. You’ll be surprised at just how rejuvenated you feel in the morning.
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Sleep – a sensational state of mind in darkness
‘Sleep’ is the essential part of any living beings on this earth. Everything sleeps at a particular time and or period and is inbuilt in biological programs of body in congruent with organic form of life. Plants, trees, insects, worms, animals and mankind all are having this quality rather habit of ‘sleep’ and consumes almost one quarter of their life in ‘sleeping’ status. Ironically, mankind does not give enough attention and care to the status of ‘sleeping’ in other word the ‘unconscious nature or state’ of life. Instead we give as much as importance to ‘awaken or conscious nature or state’ of life. Since it is a natural occurrence and effected due to the tiredness of nerves and muscles, we human beings leave this entire stage to the natural process and mystery. In fact, both status of life plays vital role in refurbishing the human energy, yet mankind simply not interested or become insignificant to the dark affairs of life. Life is not naturally imbalanced, but unnaturally, due to excessive delirious in ‘awakened state’ for obvious ‘dark’ reasons.
Sleeping is a natural periodic suspension of consciousness in which the power of body is restored. However, the clear definition of sleep and functioning of body parts during this suspended consciousness state are not clear yet. People who have lack of sleep get into irritation, forgetful, uncoordinated, hallucinatory and even psychotic. Sleep disorder may lead to rare fatal familial insomnia and is untreatable. Insomnia may lead to hallucination and eventually to death. The truth is that every one of us experiences mild insomnia once in our life. In human beings sleep is linked with hormone levels and specific brain electrical activity, including delta waves quiet different from the brain’s awakening activity.
Brain usually generates different kind of waves such as alpha, beta, gamma, theta and delta waves. Alpha waves are generated during awaken state of mind along with other waves depends on brain’s activity. However, when the brain is in deep sleep or completely unconscious level, delta waves are active which are slowest in frequency range between 1-4 hertz. Delta waves are particularly beneficial for brain performance. Deep sleep helps the brain to release more delta waves that has numerous benefits including better intuition connectivity and deep spirituality. It also releases anti aging hormones that reduces the release of Cortisol cells which are responsible for stress and quicker aging. In plain terms the mind and muscles are getting repaired while we have deep sleep. Many sleep experts recommend average eight hours sleep to have better mental alertness and avoid physical sore and tension.
Caffeine, tobacco and alcohol disturb the sleep a lot and cause frequent awakenings at night. Alcohol is one of the worst agents that will make snoring even terrible. Snoring is the not indication of deep sleep as many believes, but indication of depression or related sleep disorders such as narcolepsy and central nervous system hyper-somnolence. However, in most cases snoring happens due to throat and windpipe congestions. A study from German clinic says that snoring make the person silly. Snoring persons have performed worse in intelligence test. An American study says that snoring kills brain cells responsible for intelligence by depriving the body oxygen. In fact, snoring can be stop or controlled by doing a small surgery at throat by removing the tissue.
In addition to above reasons many of us failed to realize a major habit of us for disturbed sleep that occurs in our daily life. Watching movies, emotional serials and obscene scenes at early part of night or prior to sleep causes deep conscious and unconscious emotional conflicts during sleep and responsible for the hyper subconscious level which will certainly spoils a good sleep.
Scientists are classifying the sleep into five different stages.
Stage 1: It’s a dozing stage indicating the mental and physical tiredness that forces to take rest.
Stage 2: Light sleep stage in which the body rests and the circulation of blood gradually reduced to the vital organs and other parts of the body including brain.
Stage 3: It is a mixture of light and deep sleep, in which the sleeping person can hear or observe certain sounds but usually non responsive
Stage 4: It is a deep sleep stage and most essential part of sleep. Generally the sleeping individual does not understand anything that is happening around him unless a huge sound or disturbance occurs. The research analysis says that the mechanical and physical functions of the body are repaired during this stage.
Stage 5: It is a dreaming sleep or REM (Rapid Eye Movement). The eye movements during dream correspond with dream plot lines. The remainder of the body paralyzed during REM sleep, which prevent us from physically acting on our dreams. The research says that REM sleep repair mental functions of the body, hence the dreams are the indication of the repair of the brain. It does not mean that the dreams are only indication of active brain and functioning.
The delta waves are active during the fourth and fifth stages of sleep can be experienced through dreams. Most of the dreams are long or seems to be longer than the actual time span due to the heavy release of delta waves with the slowest speed of 1-4 hertz. There is an interesting relativity between the delta mental waves that does not match the usual time speed. The slowest delta mental waves actually help the dreams against the time speed during unconscious stage of mind and are the reason for long dreams and sometimes tiring. There are many research activities happening to uncover the relativity between the delta waves and the dreams.
A four year old child spends average of three to four hours in dreaming per night. The duration of dream reduces to roughly between 100 to 120 minutes per night after 10 years old.
Ancient civilizations believe that dreams are bridge between mankind and supernatural or God or induced by language of evils and demons. Soothsayers believe that dreams could foretell one’s future. In fact, mankind is always curious to know what is ahead of us and therefore they consider dreams have major role in prophetic power of attributing and astrological predictions.
Psychoanalysts say that they have certain method to diagnose the troubles of individuals by asking and recording their dreams. Further, they say that dreams reveal our secret wishes, fears, loves and hatreds. In dreams we become our true self and identify us with hidden dual character is what modern psychiatric confirms.
Everyone dreams and is a matter of remembering them. Mostly we are unable to reconstruct our dreams and nevertheless dreams are integral part of life. Dreams fulfill our functions, wishes, inspire us and release inhibitions. Dream also releases our accumulated unhealthy emotions, hide the meanings in symbols and take us back to carefree childhood life. Dreams may have practical values and repeated dreams are indication of root conflicts in our personality or related to unresolved issues in life. Associating famous persons in dreams might have the indication of deep rooted inferiority complex.
I have taken another interesting rout to study the ‘sleep’ in religious context from Holy Quran.
In Holy Quran, chapter 78, verse 9 ‘And made your sleep for rest’ meaning sleeping is essential part of life and the scientific research suggests that a sound sleep is highly refreshing by repairing the mental and physical part of body. It is a natural cause programmed in body and mind by the Creator to refresh the physical and mental conditions of mankind.
In chapter 30, verse 23, Allah says “It is Allah that takes the souls (of men) at death; and those that die not (He takes) during their sleep; those on who He has passed the decree of death He keeps back (from returning to life) but the rest He sends (to their bodies) for a term appointed. Verily in this are Signs for those who reflect”.
The interesting revelation of ‘He keeps back’ has certain meanings denoting the migration of souls to an unknown destination or space. The Almighty claims that He retains all souls with Him and to those He passed the decree of death will be prevented from going back.
In a tradition (Hadith) from Prophet Mohamed (PBUH), related by Abdullah Bin Abi Qataba, mentioned in Sahih Bukhari that “during a travel when everybody got to sleep and Bilal have said prophet Mohammed (PBUH) that he will not sleep and responsible to wake them for Fajr (morning) prayer. But he also got to sleep and unable to wake up for Adhan (call for prayer). Prophet Mohammed (PBUH) have wake and found the sun is on its edge. So he wake up Bilal and asked him what happened to his statement? Bilal replied that I have never slept like this one. The beloved Prophet said it is Allah captured your soul and He released when he wishes”.
The question is that are we experiencing a temporary death during our sleep? Is sleep twin brother of death? I will leave this question to readers to explore the answer. Nevertheless, sleep is an indication and reminder to mankind that one day we need to permanently sleep upon terminating our connection with this universe. One can be a believer of God or atheist, but experiencing the unconscious nature of life at every night in which we have no control on our mind and body. We are experiencing a phenomenal miracle of life at every night with little or no attention to it. It is necessary for every individual to give equal attention to ‘sleep’ an important state of life because living beings are naturally balanced.
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Eat Your Way To A Healthy Lifestyle
By Michael Sheridan
A healthy diet is not about how much you eat, it’s about what you eat. Get that right and your daily intake of food can be whatever you want it to be.
If you are heavily into takeaway foods, saturated fats and sugary drinks, reducing the amount you consume will have some effect. Unfortunately it will be marginal at best. Eating the right sort of food, on the other hand, will not only reduce weight it will increase your energy levels and enhance your life in general. But what is the ‘right sort’ of food? A sample list would look something like this:
High fibre breakfast cereals
Fresh fruits such as grapes, kiwi fruit, tomatoes and avocado pears
Grilled vegetables such as mushrooms, bell peppers, and zucchinis
Low fat yogurt and snacky dips like hummus
Low fat meat, as in chicken, turkey, trimmed pork and fresh fish
One of the problems most people have with dieting in general is that, used to large portions, any reduction leaves them still feeling hungry. Which means they then snack throughout the day and often on unsuitable ‘convenience’ foods that are high in fats and sugars. Couple this pattern with lack of exercise and the dangers of obesity, heart disease and type 2 diabetes begin to loom large.
This doesn’t need to be the case. By adjusting the amounts that you eat you can begin to satisfactorily control the intake of those elements which cause the greatest problems. In other words, by eating the ‘right’ sort of food in any quantity you like, and the ‘wrong’ sort of food in limitation, you can counter this effect.
For example, if steak is your favorite meat by all means eat it, but limit your intake to once or twice a week. Trim the meat of all fat (or buy very lean meat) and make sure the amount of steak you consume is no bigger than the palm of your hand. Use this rule of thumb for any meat you eat, including chicken, lamb, pork and burgers. To compensate for the loss of bulk, increase the amount of vegetables and fruit and add in foods low on the glycaemic index such as pasta, rice, couscous and polenta. Because these foods break down over a longer period of time they leave you feeling fuller for longer. They also release glucose into the blood stream at a much slower rate than high GI foods, allowing your body to burn this extra energy instead of storing it as fat.
You can further assist this process by drinking plenty of water both with your meals and throughout the day. You can do a quick check on your health in this respect by observing the color of your urine. If it is yellow, you need to drink more water. The other thing you can do, of course, is to exercise more. Half an hour a day is all most people need to keep them in shape, and that could simply be a walk to work, or taking the stairs instead of the elevator.
By changing the balance of your diet, rather than opting for some difficult to follow regimen, you will improve your health without stress. In fact, you will hardly notice any difference in your life-style at all. But you will notice huge differences in your energy levels, your appearance and even in your sleep patterns, which will improve your quality of life beyond measure.
Remember, all you need to do is to identify those foods which have a high glycaemic index and reduce your intake. To replace the missing bulk, look for low GI foods and increase the amount of those you eat. Work at it. You will find that you can make the change surprisingly quickly and the rewards will far outweigh the effort required.
About the Author: Michael Sheridan is a chef and an acknowledged authority and published writer on cooking matters. His website at All About Cooking contains a wealth of information, hints, tips and recipes for busy home cooks
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Soak Up The Hot Tub Lifestyle
By Shyr ReguetaA wise man once said you could measure your success by how effectively you relax. The warm, soothing water of a bubbling hot tub can surely bring the most stressed out individual to a peaceful and relaxed state in record time. Soaking in a hot tub is one of the most relaxing experiences you can find anywhere – much less right at home. Aside from the relaxation and health benefits that spas and hot tubs can offer, it is a symbol that tells the world that you know how to live.
Looking back to the history of spas and hot tubs, it has been a luxury item for the elite class. The use of spas and hot tubs can be traced back to the Romans with their famous bathhouses which is the center of social life and a common daily activity of the elite classes. Today, the ownership of such luxurious item is like being a member of an exclusive club. You’re one of the “haves.” And for those who own a hot tub or a spa, it certainly has made a difference in their lifestyle, which can be dubbed as “hot tub lifestyle.”
A family hot tub promotes togetherness. It is a fun and relaxing way to bond with your loved ones. Whether you’re looking for a personal space to relax, want to share a quite moment with a spouse or loved one, find a new way to bond with kids and grandkids, a hot tub tailored to your desires can make it happen.
Soaking in bubbling hot tubs is also a good way of entertaining your friends. Picnics and cookouts become even better when you have an outdoor hot tub to keep everyone entertained. A large hot tub with plenty of seating is perfect for entertaining guests. A number of models feature a pop-up flat TV and DVD players which will surely please your guests. You can also have a multi-disc CD player with waterproof speakers installed because a party is not a party without music. There are various accessories that you can choose from to guarantee that your guests will want to come back for future soaks.
For those who have a very tight work schedules and workaholics, you still need some relaxation every once in a while. The most attractive options include technological models that enable you to work from your spa. You can now have access to your spa controls via the Internet or your mobile phone. Manufacturers have even thought of a floating mouse to enable you to work in your computer while lounging in the warm water.
A hot tub is also a great investment; it helps position a home as an estate. It increases the value of your property in the market. You don’t need to move out to move up. Investing in a pool designed to complement your current home and grounds and you’ll be amazed at the improvement in your lifestyle.
Today there are many types of pools. All give the same sense of pride and all have benefits and rewards of ownership. It comes in all shapes and sizes but the real difference is in the details that complement you and your lifestyle. The features of your hot tub can be personalized to accommodate individual preference, and surely, there really is something for everyone.
About the Author: Shyr Regueta is a webmaster of http://www.bullfrogspas.com. She is a college graduate with a degree in Business Administration major in Marketing. Her interests include movies, novels, traveling, and scrapbooking.
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Massage Therapy – Part of a Healthy Lifestyle
Massage therapy becomes more and more popular every year. Most people are aware of the stress reducing benefits of massage, but many still view it as a luxury. They get massaged occasionally when they want to treat themselves to something special. Massage has had an important healing role in many ancient cultures and should continue this role in this culture. Sadly, it’s not part of most people’s health maintenance routine and these people miss the benefits that massage can offer them.
This is unfortunate because massage has valuable health benefits. Massage increases circulation. This increases the amount of nutrients that flows to cells. It pushes toxins out of muscles and increases the flow of lymph. This increase in circulation also helps speed healing times of injured muscles. It is generally good for muscle health and flexibility.
Massage affects hormone production. When given saliva hormone tests after receiving massage, people routinely show lower levels of cortisol. Cortisol is a stress hormone. All of us experience stress, so we’ve all had elevated cortisol levels. When we are consistently stressed for a long period of time our cortisol levels stay consistently elevated. Elevated cortisol levels are linked to problems like high blood pressure, lower immunity, unstable blood sugar levels, lower bone density, and suppressed thyroid function. High cortisol levels also cause your body to store more fat in the abdominal region. This is the most dangerous area to store fat in your body and is linked with an increased risk of heart attack and stroke.
Massage also helps strengthen the immune system, increase skin health and lower blood pressure. Massage provides you with so many health benefits and it feels great too.
Massage can help treat a variety of conditions like, carpal tunnel syndrome, tendinitis, bursitis, hypertension, anxiety, fibromyalgia, sciatica, and headaches. If you have a muscle related injury, massage can help your injured muscles heal. Common ailments like back pain, neck pain and shoulder pain can be treated with massage. Massage has even been used to ease the symptoms of autistic children.
Massage isn’t great for every ailment though. If you have certain conditions you shouldn’t receive a massage. Don’t get a massage when you have a fever, an infection, neuropathy or a kidney condition. If you have high blood pressure you should seek permission from your doctor before you get a massage.
Your reason for getting a massage will help you determine what kind of massage you should get. Some forms of massage are more relaxation focused. Others are more therapeutic in nature. Some forms of massage use deep pressure and others use very light pressure. You can decide what type of massage best suits you and make massage part of your healthy lifestyle.
Lovelyn Bettison is a licensed massage therapist who believes in a holistic approach to health. You can learn more about the benefits of massage therapy and the conditions it can treat at her website. You can also learn how to about the the modalities of massage and how to find a massage therapist.
http://www.massage-therapy-benefits.net
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