Sleep should be as natural as breathing and eating, but many of us still find ourselves tossing and turning instead. Sleepless nights can be caused by a number of factors, especially stress and our sleep environment.
We may not realize that the environment in which we sleep in can make a lot of different in the actual quality of sleep we get each night.
Room temperature, noise and light levels and also the bed we sleep on can have a profound effect on the quality of our sleep we get at night.
Here are some tips on how to sleep soundly and at the same time improve the quality of our sleep.
1. Importantly established a bedtime routine and stick to it. What time to bed and what time to wake up.
2. Do exercise regularly. Exercise will tired our body that will enable us to sleep and refresh ourselves when we wake up. But do not exercise 2 hours before sleep.
3. Avoid heavy meals close to bed time. Eat 3 hours before sleep to allow for digestion.
4. Do not consume caffeine, especially in the evening and avoid alcohol before going to bed. Caffeine causes insomnia and alcohol will interrupt your sleep with frequent awakenings, headaches, night sweats and even nightmares.
5. Cut down on fluids intake by 8pm. You do not want to wake up in the middle of the night to relieve ourselves.
6. Ensure that our bedroom is cool or airy, dark and quiet. Always maintain peaceful room environment that will allow us to sleep faster and soundly. And also ensure that our bedroom is only function for sleeping not for reading or use as a study room and etc.
7. Stay away from the evening news before bedtime. Negative stories of crime and disaster appear as back flash in your thought as you lay down trying to sleep. It can even appear in your dream.
8. Develop a nightly sleep ritual. Example, take a warm bath before bed, listening to quiet soothing white music and etc.
9. Focus your mind on pleasant thoughts, count sheep or count backward whichever works best. Shut off all worldly thoughts while drifting to sleep.
10. Invest in a good bed. Seek our nearest bed supplier for recommendation and advice Sleeping environment plays an important role, a prelude to a good sleep. It should be quite, cozy and inviting. Below are suggestions for you to consider.
Bedroom
Create a relaxing ambiance by choose a cool and cozy theme for your bedroom. Use white or pastel colour for the wall.
Bed or Mattress
Invest in a comfortable bed with enough space for you to stretch. And also select suitable bed sheets and pillows for your bed.
Room Temperature
Ideally, the room temperature should match the temperature of your body during sleep. Or a cool or airy, dark and quiet room should help.
Others
You can turn on or listen to quiet soothing white music and burn incented perfume if this helps you to sleep.
Tuesday, December 28, 2010
Friday, December 24, 2010
Role of Antioxidants in Male Infertility
The reproductive process in men (i.e. the production of millions of sperm cells) involves a great deal of oxidative energy which in turn generates high levels of reactive oxygen species (which can be likened to harmful 'waste products').
Studies have shown that male fertility and what’s called seminal quality have declined over the last few decades.
To combat the potentially harmful effects of the reactive oxygen species, the bodies of human males uses a number of antioxidant defence systems, namely vitamins A, C, E, coenzyme Q10, glutathione reductase and superoxide dismutase (vitamins and enzymes).
The role of free radicals is important in normal functioning and disease processes of human spermatozoa production.
Human sperm is very vulnerable to free radicals as their covering contains PUFA (Poly Unsaturated Fatty Acid) is easily destroyed by the existing peroxides. Therefore, high level of free radicals in our body can lead to infertility in men.
Free radicals (oxidative stress) are recognized as a primary cause for male infertility.
Normally, the semen is surrounded by several anti-oxidant enzymes like superoxide dismutase, glutathione peroxidase, catalase and reductase besides quite a few non-enzymatic antioxidants like alpha-tocopherol, ascorbate and urate.
They help the sperm to neutralize the damage caused by excess production of free radicals (oxidative stress) in our body.
In these cases, the main factor for infertility is recognized as over activity of free radicals rather than lowered action of antioxidants.
In a study done in 1997 involving male patients with primary infertility that addition of anti-oxidants in the form of beta-carotene, Vitamin C and Vitamin E together with the normal medication has improved the rate of conception by their female counterpart. The physiological parameters of spermatozoa have been improved.
Eating vegetables is good for your sperm. This is a good reason why men should be eating more vegetables.
Scientists from two fertility clinics in Spain have spent four years researching on the vegetables and fruits diet, at the same time the possible exposure to workplace contaminants in men with fertility problems. They are looking into the reproductive power of fruits and vegetables.
One of the groups examined the effects that antioxidants might have on sperm. The researchers hypothesized that antioxidants could lower the oxidative stress that can harm sperm. The researchers hypothesized that antioxidants could lower the oxidative stress that can harm sperm.
More antioxidants could theoretically improve both sperm concentration and motility.
The studies involved 61 men from couples with fertility problems. Thirty of the men were known to have sperm problems. The other 31 men acted as the control. Interviews revealed that the males with good semen quality ate significantly more fruits and vegetables. In general their diets were high in vitamins and antioxidants.
The study appears in the journal Fertility and Sterility. The researchers say this finding suggests that healthy diets lead to healthy sperm. So remember, guys, an apple a day keeps your swimmers in play.
Therefore, as a conclusion, it can be stated that spermatozoa are unable to withstand the oxidative stress and can cause male infertility. Adding antioxidants in conjunction with the normal mode of treatment is recommended.
Studies have shown that male fertility and what’s called seminal quality have declined over the last few decades.
To combat the potentially harmful effects of the reactive oxygen species, the bodies of human males uses a number of antioxidant defence systems, namely vitamins A, C, E, coenzyme Q10, glutathione reductase and superoxide dismutase (vitamins and enzymes).
The role of free radicals is important in normal functioning and disease processes of human spermatozoa production.
Human sperm is very vulnerable to free radicals as their covering contains PUFA (Poly Unsaturated Fatty Acid) is easily destroyed by the existing peroxides. Therefore, high level of free radicals in our body can lead to infertility in men.
Free radicals (oxidative stress) are recognized as a primary cause for male infertility.
Normally, the semen is surrounded by several anti-oxidant enzymes like superoxide dismutase, glutathione peroxidase, catalase and reductase besides quite a few non-enzymatic antioxidants like alpha-tocopherol, ascorbate and urate.
They help the sperm to neutralize the damage caused by excess production of free radicals (oxidative stress) in our body.
In these cases, the main factor for infertility is recognized as over activity of free radicals rather than lowered action of antioxidants.
In a study done in 1997 involving male patients with primary infertility that addition of anti-oxidants in the form of beta-carotene, Vitamin C and Vitamin E together with the normal medication has improved the rate of conception by their female counterpart. The physiological parameters of spermatozoa have been improved.
Eating vegetables is good for your sperm. This is a good reason why men should be eating more vegetables.
Scientists from two fertility clinics in Spain have spent four years researching on the vegetables and fruits diet, at the same time the possible exposure to workplace contaminants in men with fertility problems. They are looking into the reproductive power of fruits and vegetables.
One of the groups examined the effects that antioxidants might have on sperm. The researchers hypothesized that antioxidants could lower the oxidative stress that can harm sperm. The researchers hypothesized that antioxidants could lower the oxidative stress that can harm sperm.
More antioxidants could theoretically improve both sperm concentration and motility.
The studies involved 61 men from couples with fertility problems. Thirty of the men were known to have sperm problems. The other 31 men acted as the control. Interviews revealed that the males with good semen quality ate significantly more fruits and vegetables. In general their diets were high in vitamins and antioxidants.
The study appears in the journal Fertility and Sterility. The researchers say this finding suggests that healthy diets lead to healthy sperm. So remember, guys, an apple a day keeps your swimmers in play.
Therefore, as a conclusion, it can be stated that spermatozoa are unable to withstand the oxidative stress and can cause male infertility. Adding antioxidants in conjunction with the normal mode of treatment is recommended.
Thursday, December 16, 2010
Alcoholic Drinks causes you more than a Hang Over
Brandy and whisky can cause nasty hang over
A splitting headache, light-headedness, queasiness, nausea, thirst and lethargy are inevitably after effect of overnight drinking. Waking up the next day experiencing these ill sensations brought about by a hangover.
Hangover happens when the liver cannot process and get rid of excess toxins fast enough, especially when a person binge drinks.
These unpleasant symptoms of a hangover can worsen because the ethanol present in alcohol has a dehydrating effect.
It causes the increased of urine production which in turn leads to headaches, a dry mouth and lethargy. Dehydration also causes fluids in the brain to be reduced. Alcohol also inflames the lining of your stomach, hence the queasy feeling.
Generally, intoxication sets in by the third to fourth drink, resulting in a decrease of reaction time and judgment. A novice drinker having too much drink may end up in coma. A chronic alcoholic however, may be able to stay awake even if he consumes up to six times the amount.
Getting a hangover depends on your tolerance level. Nevertheless, certain alcoholic drinks can cause you to have a nastier headache.
Ingredients call congeners which give many types of alcohol their flavor can contribute to hangovers. More congeners may be present in alcoholic drinks like brandy and whisky than in liquors such as vodka and gin.
Can hang over be prevented?
Many drinkers believe that "greasing the gut" eating before consuming alcohol helps. As bizarre as it may sound but there may be some truth in this method.
Alcohol is absorbed most efficiently in small intestine. When food is ingested the pyloric valve at the lower end of the stomach will close in order to hold food in the stomach for digestion. This keeps the alcohol from reaching the small intestine thus slowing down the absorption rate.
Medication such as paracetamol and aspirin as well as drinking plenty of fluid may help relieve a nasty headache. However medication is not a substitute for restraint when consuming alcoholic drinks.
There is no proven method to sober oneself up aside from waiting for the body to metabolise the ingested alcohol. It normally takes about an hour or two for the body to get rid of one unit of alcohol that is equivalent to one glass of wine or one shot of whiskey. But it also dependent on the drinker's alcohol tolerance on the amount of drinks he is able to consume.
The most sensible prevention method is to avoid drinking alcohol altogether.
Did you know?
Even if you're not a chronic alcoholic, an occasional binge drinking session can be fatal.
Consuming massive quantities of alcohol in a short period of time can leads to a dangerously high blood alcohol level which can result in alcohol poisoning.
Sign of Alcoholism
- Drinking becomes harmful to your physical and mental health, including to people around you.
- Drinking affects important social, occupational or recreational activities.
- Drinking more and more or stronger alcohol over time.
- Becomes irritable and have visible hand tremors when you cut down on alcohol or stop drinking.
- Spending a considerable amount of money on alcohol.
- Need to consume alcohol to numb yourself or get away from ill feelings.
- Need to drink every morning to calm your nerves. This is to relieve withdrawal symptoms which result from the clearance of alcohol from the body during sleep hours.
- Frequent falls with head injuries needing medical treatment.
A splitting headache, light-headedness, queasiness, nausea, thirst and lethargy are inevitably after effect of overnight drinking. Waking up the next day experiencing these ill sensations brought about by a hangover.
Hangover happens when the liver cannot process and get rid of excess toxins fast enough, especially when a person binge drinks.
These unpleasant symptoms of a hangover can worsen because the ethanol present in alcohol has a dehydrating effect.
It causes the increased of urine production which in turn leads to headaches, a dry mouth and lethargy. Dehydration also causes fluids in the brain to be reduced. Alcohol also inflames the lining of your stomach, hence the queasy feeling.
Generally, intoxication sets in by the third to fourth drink, resulting in a decrease of reaction time and judgment. A novice drinker having too much drink may end up in coma. A chronic alcoholic however, may be able to stay awake even if he consumes up to six times the amount.
Getting a hangover depends on your tolerance level. Nevertheless, certain alcoholic drinks can cause you to have a nastier headache.
Ingredients call congeners which give many types of alcohol their flavor can contribute to hangovers. More congeners may be present in alcoholic drinks like brandy and whisky than in liquors such as vodka and gin.
Can hang over be prevented?
Many drinkers believe that "greasing the gut" eating before consuming alcohol helps. As bizarre as it may sound but there may be some truth in this method.
Alcohol is absorbed most efficiently in small intestine. When food is ingested the pyloric valve at the lower end of the stomach will close in order to hold food in the stomach for digestion. This keeps the alcohol from reaching the small intestine thus slowing down the absorption rate.
Medication such as paracetamol and aspirin as well as drinking plenty of fluid may help relieve a nasty headache. However medication is not a substitute for restraint when consuming alcoholic drinks.
There is no proven method to sober oneself up aside from waiting for the body to metabolise the ingested alcohol. It normally takes about an hour or two for the body to get rid of one unit of alcohol that is equivalent to one glass of wine or one shot of whiskey. But it also dependent on the drinker's alcohol tolerance on the amount of drinks he is able to consume.
The most sensible prevention method is to avoid drinking alcohol altogether.
Did you know?
Even if you're not a chronic alcoholic, an occasional binge drinking session can be fatal.
Consuming massive quantities of alcohol in a short period of time can leads to a dangerously high blood alcohol level which can result in alcohol poisoning.
Sign of Alcoholism
- Drinking becomes harmful to your physical and mental health, including to people around you.
- Drinking affects important social, occupational or recreational activities.
- Drinking more and more or stronger alcohol over time.
- Becomes irritable and have visible hand tremors when you cut down on alcohol or stop drinking.
- Spending a considerable amount of money on alcohol.
- Need to consume alcohol to numb yourself or get away from ill feelings.
- Need to drink every morning to calm your nerves. This is to relieve withdrawal symptoms which result from the clearance of alcohol from the body during sleep hours.
- Frequent falls with head injuries needing medical treatment.
Saturday, December 11, 2010
Age-related macular degeneration (AMD) linked to Heart Attack and Stroke
Age-related macular degeneration (AMD) is the most common eye disease among older people and it can leads to heart attack or stroke. It is believed to be genetic disease.
Age-related macular degeneration (AMD) causes the macula (the centre of the retina) to deteriorate and degenerate.
People with early stage of AMD double their risk of dying from a heart attack or stroke over the next 10 years and those with advance AMD had an even greater risk.
There are two type of Age-related macular degeneration AMD, the wet type AMD and dry type AMD.
Wet type AMD
When abnormal blood vessels grow under the macula, leak and damage it. It is an advanced form which condition causes the centre of the retina or macular to degenerate.
Dry type AMD
It is a milder and common form when the yellow waste material being deposited on the macula.
The possible cause of Age-related macular degeneration (AMD) could be inflammation. This condition happen when the immune system is revved up resulting in increased chronic inflammation particularly in the eyes, in response reaction to substances such as tobacco and cholesterol. Smoking is also a risk factor.
This chronic inflammation is probably the result of cholesterol and other fatty substances being deposited on the walls of blood vessels which then becomes narrowed and blocked.
The exact relationship between wet AMD and stroke is not known. However, the root causes of a stroke in the brain and AMD are probably similar. One reason may be that the conditions share a similar set of underlying problems and causes. Such as the thickening of the arteries, tissue inflammation and damage caused by high blood pressure.
Another possible cause of Age-related macular degeneration (AMD) could be the use of anti-VEGF drug treatments for wet AMD. These drugs work by limiting the production of protein that helps to form new blood vessels. In people with wet AMD the newly formed blood vessels are unstable, it tends to leak fluid and blood under the retina which causes scarring and can lead to blindness.
Given the possible link with heart attack and stroke, questions are being asked whether limiting new blood vessel growth could have a damaging effect on the wider cardiovascular system.
What causes a stroke is usually a blockage in the blood vessels in the brain. AMD is also the result of abnormal circulation. The factors of developing a stroke are probably the very factors that raise the risk of developing AMD.
Example, obesity doubles the risk of stroke as well as of developing AMD. This also includes smoking.
To reduce the risk of stroke, people with AMD should exercise regularly to keep their weight in check, stop smoking and eat lots of fruits and vegetables which contain antioxidants that are believed to lower inflammation.
For those who are worried about the linked between Age-related macular degeneration (AMD) and Stroke is to look at it in a positive way. What is interesting about the information is that it highlights the potential link and opportunity to understand and prevent Stroke in people with AMD. Hence, able to reduce the progression of AMD and would also able to reduce the chances of having a heart attack or stroke.
Age-related macular degeneration (AMD) causes the macula (the centre of the retina) to deteriorate and degenerate.
People with early stage of AMD double their risk of dying from a heart attack or stroke over the next 10 years and those with advance AMD had an even greater risk.
There are two type of Age-related macular degeneration AMD, the wet type AMD and dry type AMD.
Wet type AMD
When abnormal blood vessels grow under the macula, leak and damage it. It is an advanced form which condition causes the centre of the retina or macular to degenerate.
Dry type AMD
It is a milder and common form when the yellow waste material being deposited on the macula.
The possible cause of Age-related macular degeneration (AMD) could be inflammation. This condition happen when the immune system is revved up resulting in increased chronic inflammation particularly in the eyes, in response reaction to substances such as tobacco and cholesterol. Smoking is also a risk factor.
This chronic inflammation is probably the result of cholesterol and other fatty substances being deposited on the walls of blood vessels which then becomes narrowed and blocked.
The exact relationship between wet AMD and stroke is not known. However, the root causes of a stroke in the brain and AMD are probably similar. One reason may be that the conditions share a similar set of underlying problems and causes. Such as the thickening of the arteries, tissue inflammation and damage caused by high blood pressure.
Another possible cause of Age-related macular degeneration (AMD) could be the use of anti-VEGF drug treatments for wet AMD. These drugs work by limiting the production of protein that helps to form new blood vessels. In people with wet AMD the newly formed blood vessels are unstable, it tends to leak fluid and blood under the retina which causes scarring and can lead to blindness.
Given the possible link with heart attack and stroke, questions are being asked whether limiting new blood vessel growth could have a damaging effect on the wider cardiovascular system.
What causes a stroke is usually a blockage in the blood vessels in the brain. AMD is also the result of abnormal circulation. The factors of developing a stroke are probably the very factors that raise the risk of developing AMD.
Example, obesity doubles the risk of stroke as well as of developing AMD. This also includes smoking.
To reduce the risk of stroke, people with AMD should exercise regularly to keep their weight in check, stop smoking and eat lots of fruits and vegetables which contain antioxidants that are believed to lower inflammation.
For those who are worried about the linked between Age-related macular degeneration (AMD) and Stroke is to look at it in a positive way. What is interesting about the information is that it highlights the potential link and opportunity to understand and prevent Stroke in people with AMD. Hence, able to reduce the progression of AMD and would also able to reduce the chances of having a heart attack or stroke.
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