Symptoms of Eye Strain

Facts and Benefits of Garlic

Invest in your Health

Benefits of Breastfeeding

What to Avoid before Going to Bed

A few weeks ago I wrote about the importance of sleep to our health, particularly on how it helps the immune system. Unfortunately, not everyone gets a good night's sleep every night. At times, it even seems so difficult trying to fall asleep despite lying in bed for more than 20 minutes. Or, on other occasions, you might find yourself waking up several times in the middle of the night that it would feel as though you never slept at all.

While this usually happens when you're sick, other times it could also be caused by your activities just before you went to bed. So if you want to make sure you're going to be able to sleep immediately and enjoy a restful night, here are some things to avoid before hitting the sack.

Going to Bed Hungry

If you're heading to bed hungry, chances are you can't really fall asleep right away since your hunger will keep you up. On the other hand, if you do fall asleep immediately (perhaps because you're too burnt out?), your hunger will begin to wake you up during the night. You're most likely going to end up with a disturbed sleep because your brain is going to keep reminding you that you need to eat.

The trick to avoid this is to not skip on food in the evening. Even snacking on a bowl of oatmeal an hour before bedtime will avoid that hunger signal in the middle of the night – and oatmeal can also help you sleep better! It's also a good idea to have a healthy snack on your bedside table that you can readily grab if you get hungry at 2 am. A good example would be a banana or a few pieces of whole grain, sugar-free crackers.

Too Much Fluid Intake

Excessive fluid intake before bedtime will send you to the toilet several times during the night – which means you'll keep getting up. In addition, alcoholic beverages and caffeine should be avoided as it won't just wake you up to visit the loo, but also keep your mind busy and your body restless. Not really something you want if you're planning on getting a deep sleep all throughout the night.

Eating Sugary Foods

Consuming foods high in sugar will stimulate your brain and keep you energised, which is a no-no during bedtime. So instead of grabbing that last slice of blueberry cheesecake and can of soda, have a cup of chamomile tea an hour before sleeping for that relaxed mood.

Thoughts about Work

Work is another way to stimulate your brain and can even bring you stress. So if you want to have a good night's sleep without having to spend some thirty minutes in bed thinking about what else you need to do for tomorrow, it's best to leave work for the next day.

Intense Physical Activities

It has been said several times that exercise can help you relax and prepare your body for bedtime. But this is only true if you're training 4 hours before bedtime and not an hour before. This is because your temperature will rise and your body will feel energised which, again, isn't what you need when going to bed.

However, if your timing is right, your body will be prepared for bedtime once the energy levels have begun to go down.

Looking for Missing Stuff

Have you ever had that experience when you start looking for something and you can't find it, then it seems like it's haunting you even in your sleep? Well, that's how a stimulus works on your brain. 

Trying to look for missing stuff right before heading to bed is similar to challenging your brain to solve something – and if it can't solve it, it will continue to try figuring things out. It's no surprise that you can't fall asleep immediately without thinking about it or that you end up being awoken in the middle of the night thinking about that lost stuff, with you losing sleep in return.

Confronting People

Intense emotions, especially negative ones, will not help in getting a peaceful sleep. Instead of confronting people, take it off your mind and sleep it off. Not only will you save yourself from the troubles of restlessness in the middle of the night and unnecessary analysis of the situation, it will also give you some time to relax, feel better and be more ready to talk to people the next day.

Did I miss anything or do you have an idea you'd like to share? Let me know in the comments section.

The Importance of Sleep to our Immune System

When we’re sick, we often hear people telling us to get enough rest – and by rest, it usually translates to sleep. But while we are always told that sleep is important for our recovery, have you ever wondered what really goes on with our immune system and our entire body while we’re asleep? Isn’t it fascinating to find out what really happens during our sleep that helps us recuperate faster?

The Immune System and Your Body Clock

Perhaps you’ve heard about our body’s internal clocks – or technically called as the circadian rhythms. Every system in our body follows a 24-hour cycle for regulating metabolic processes, and these timings largely affect our immune response and overall health.

Relating this to sleep, the circadian rhythm controls our sleep-wake cycle by responding to dark and light. The sleep-wake cycle is then used by our immune system as a signal for performing ‘scheduled’ tasks. Therefore, if we are not getting enough rest required by our body, it also prevents our immune system from functioning effectively.

What Happens while You’re Asleep

It is interesting to think that while we are in a temporary paralytic state and our mind is unconscious, our body continues to actively produce chemicals and transmit messages to the brain.

It is during sleep that most of the restoration process in the body occurs. Many of our muscles are shut off, relaxed and repaired, tissues are rebuilt, cells are renewed, memoryand emotion is processed in the brain, and the digestive system slows down. There is also a rise and drop in various hormones, depending on the role they play and how these hormones are affected by our activities and lifestyle.

Your Immune System at Work

As for the immune system, it is not at rest either. Proteins called cytokines are produced by the body during sleep. Certain types of cytokines are helpful for promoting quality sleep, while others are necessary for combating infections. Some of these cytokines can also cause inflammation.

And if you are not getting sufficient sleep, then the production of the protective proteins are decreased, while the inflammatory cytokines increase in number. Definitely, that’s not good for your health and poses a risk for cold or flu.

In addition, the immune system also uses your sleeping hours for keeping your antibodies and disease-fighting cells in check. Thus, the lack of sleep can hinder the efficacy of these antibodies, which is why when you are both sick and sleep-deprived, it seems to take longer for your cold to go away.

The metabolic processes in the immune system can also alter sleep. For instance, you may notice that when you are having a cough or experiencing symptoms of allergy, you end up waking up in the middle of the night coughing, wheezing or wanting to scratch some itchy rash. These seem to be annoying disturbances to your sleep, but this is actually a sign that your immune system is at work and is doing its job to fight off diseases.

Natural Remedies for Common Digestive Problems

Ahh, digestive problems... everyone is just too familiar with these. Perhaps all of us have experienced some kind of digestive issue, one way or another. But while most would easily grab a pill or medication to ease the problem, others like me prefer dealing with it the more natural way.

Or maybe, you’re one of those who want to try out natural remedies but just aren’t sure of how it works and what these methods are. So let me share with you my list of natural yet effective ways for treating common digestive problems.

Diarrhoea

Diarrhoea can be caused by many things, including bacterial infection in the gut, food allergies, and consumption of foods that irritate the digestive system. With the need of frequent visits to the loo, suffering from diarrhoea means another uncomfortable day. And while you can find over-the-counter medication for controlling loose, watery stool, if you can, it would be better to let things keep moving and just use home remedies.

First, you need to make sure you are drinking enough water to avoid dehydration. When taking your fluids, drink in smaller amounts but do it frequently and in between meals rather than with your meals. A cup of tea with a teaspoon of honey can soothe the symptoms, just as well as a bowl of warm broth – and the best thing is you can enjoy it several times during the day.

Additionally, if you are worried about losing too much fluids and the need to replace the essential salts in your body, consider using sports drinks or rehydration products. These won’t fix the diarrhoea, but it can help replenish the fluids and electrolytes in your body.

Constipation

Just the opposite of diarrhoea, constipation makes it difficult for things to get moving. One of the tricks is to get sufficient dietary fibre, which can be found in whole-grain products such as cereals and breads. Prunes are also a rich source of fibre which can aid in constipation.

However, if you can’t easily find these in your pantry and want a quick get-away-from-it strategy, you can try mixing fresh lemon juice into one cup of warm water. It’s as simple as 1, 2, 3 – squeeze it, mix it and drink it.

Now, if you still don’t have lemon, perhaps you do have some baking soda? (Note: this isn’t the same as baking powder). Just prepare about ¼ cup warm water and add a teaspoon of baking soda and drink, and your tummy is good to go.

Gas and Bloating

When I begin feeling flatulent, the first thing I’d do is go to my kitchen and boil ginger root in water. I’d pour it in a cup, add a little honey (yes, honey goes into most every tea I make!) and enjoy my drink. Sooner or later, the gas and bloated feeling will begin going away. I’ve also tried other teas such as chamomile and fennel and they have been so far effective, but ginger is simply my favourite.

Indigestion

Another common digestive discomfort that can come every now and then is indigestion. After eating a meal, you’d feel too full or have that acidic or burning sensation in your stomach. Although indigestion tends to go away on its own after a few hours, simple treatments can help ease the discomfort.

Chamomile tea is known for its calming effect, and it seems true even for your stomach. Having a cup when the symptom starts to kick in always works for me. If you don’t have anything to grab at home though (whether a tea bag or dried chamomile petals ready to be boiled), then a cup of warm water can do wonders.

You should be aware, however, that indigestion may only be part of the problem and may be a symptom of otherunderlying conditions. If you are experiencing indigestion too frequently, you should visit your doctor for medical advice.

What is Lactose Intolerance?

Foods that Promote Healthy Digestion

Our digestive system is designed to break down almost all types of food; however, several factors can affect its function. Consumption of processed food and the type of lifestyle we live can alter the mechanism of how food is digested. The truth is, we rarely pay attention to what goes on inside our bodies and what our bodies really need until something goes wrong. Right? Right.

The Digestion Process

By now you’re already familiar that digestion is what happens when food enters your body, but while the general idea is that the stomach processes the food that we eat, digestion is actually a lot more complicated than what we think.

Digestion involves two parts – the mechanical and chemical process. When you eat an apple, for instance, chewing the apple into bits and pieces is part of the mechanical digestion where the apple is physically broken down and pushed down into your stomach with the help of your digestive organs. In addition, substances called enzymes break down food chemically so that nutrients can be extracted and distributed to the different organs in your body.

The digestive organs are also responsible for segregating waste material that will be taken out of the body. When your digestive system is not functioning as intended, you may experience problems such as diarrhoea, constipation, and other symptoms of poor digestion.

What to Include in Your Diet

Yoghurt

Bacteria? In your body? If it supports digestion, then why not?

While many think that bacteria are those bad guys that bring illnesses and diseases, there are also friendly types of bacteria (probiotics) that aid in certain bodily functions. This includes the good bacteria in the gastrointestinal tract that are involved in digestion.

Yoghurt is a good source of these cultured and active bacteria – just make it a point to check the label for presence of healthy bacteria before placing that tub of yoghurt in your grocery cart. And with dozens of flavours to choose from, you’ll definitely enjoy your daily serving!

Whole Grains

Whole grains, such as whole wheat, are super rich in fibre. And why would you need fibre? Well…it’s to get things moving, so to speak. The insoluble fibre found in these sources promotes movement in your digestive system which, in effect, prevents constipation. So if you’re having one of those days, increasing your whole grain intake can encourage things to get going.

Lean meat

If you want your system to digest meat much easier, then go for the lean choices. Chicken, chops without the fats, as well as fish, are processed by the body much more efficiently than fatty meats. Not to mention, these are also better choices if you want to avoid the risk of high cholesterol levels.

Ginger

Research has shown that ginger is effective in supporting digestive health by increasing the speed by which the stomach is emptied. You can have a cup of ginger tea, or simply add slices of ginger root in a cup of warm water, and let it sit for a few minutes before drinking. But of course, don’t forget that there are recommended daily limits when it comes to the amount of ginger you can have – no more than 4 grams a day for adults and 2 grams a day for children.

Bananas

Watery stools ruining your day? Grab some bananas to improve your bowel movement. Bananas are not only rich in fibre, which increases stool bulk; it is also a source of electrolytes, which you need to constantly replenish to avoid dehydration due to diarrhoea.

Fluids

Fluids help ease the movement in the tummy and are necessary for fibre to be able to do its job. While water, on its own, is the most important and beneficial type of fluid in the metabolic process, fluids can also be obtained from fruits and vegetables that are high in water content.

The Importance of Iodine to Your Health

Perhaps you've heard about iodine too many times and how iodine deficiency can cause health concerns such as goitre and hypothyroidism (a condition where the thyroid gland does not produce sufficient thyroid hormones). However, not everyone widely understands the role that iodine plays in human health, which could be a factor why the incidence of iodine deficiency disorder is continuously on the rise.

How Does Iodine Help Your Body?

Our thyroid gland absorbs iodine from our blood to produce two types of thyroid hormones, namely triiodothyronine (T₃) and thyroxine (T₄). These hormones are essential to the function of our cells and vital organs, and in regulating the rate of energy our bodies use when at rest. Moreover, T₃ and T₄ help in the brain development, especially in babies and growing children.

Since iodine is an important component in the production of the thyroid hormones, low levels of iodine can result in intellectual and developmental disabilities. Additionally, because of its antiseptic properties, the presence of iodine in our bloodstream also helps filter germs entering our system.

Symptoms of Iodine Deficiency

People who are not getting the adequate amount of iodine for their age may experience symptoms of deficiency, which commonly include:

·         Goitre or the enlargement of the thyroid gland

·         Stunted physical or mental growth (cretinism)

·         Anaemia or decreased amount of red blood cells

·         Increase in cholesterol levels

·         Depressed mood

·         Weight gain

·         Development of problems with the hair, skin and nails

·         Swelling of the face and hands

·         Fatigue

·         Changes in the menstrual cycle

Many of these resemble the symptoms of other health conditions, which is why it is necessary to talk to your healthcare provider for a proper diagnosis and to learn about the appropriate intervention.

Am I Getting Enough Iodine?

Inadequate dietary intake of iodine is highest in inland regions that do not have direct access to marine foods. Nonetheless, anyone who is not consuming enough of this food group, including vegetarians, is at high risk for iodine deficiency.

With iodine deficiency disorders affecting about 2 billion individuals, Dietary Reference Intakes has been established. You should use this guideline to make sure that you and your family are meeting the daily requirements.

Dietary Reference Intakes and Tolerable Upper Intakes for Iodine

Age	Dietary Intake	Tolerable Upper Intake Level
0-6 months	110 mcg/d	-
6-12 months	130 mcg/d	-
1-3 years	90 mcg/d	200 mcg/d
4-8 years	90 mcg/d	300 mcg/d
9-13 years	120 mcg/d	600 mcg/d
14-18 years	150 mcg/d	900 mcg/d
19 years and older	150 mcg/d	1,100 mcg/d
Pregnant women	220 mcg/d	900 mcg/d (14-18 years) 1,100 mcg/d (19-50 years)
Lactating women	290 mcg/d	900 mcg/d (14-18 years) 1,100 mcg/d (19-50 years)

Source: www.nih.gov

Milk Supply: What Lactating Mothers Should Know

Nursing your child is one of the most special moments as a mother. Not only does this allow you to provide for your baby's nutritional needs, it is also the perfect time to bond with your little one and make him feel cared for. The frequency of nursing varies from child to child, which is why some mothers end up thinking that they may possibly lack milk when their child does not nurse as often.

This is not usually the case, though. While the feeding frequency may have something to do with your milk supply, the frequency of your child's demand for milk may be completely unrelated to the amount of milk produced. It is important to understand that babies have their own bodily processes that affect their needs, and that you should pay attention to your baby's behaviours and the changes they are undergoing.

Do You Think You Lack Milk Supply?

Before concluding that you indeed have inadequate milk supply, first consider whether your child's behaviour is just part of a normal pattern exhibited by breastfed babies. Here are some things you may find interesting about breastfeeding:

• The mother's milk is a lot easier to digest than formula milk, so it is normal that a breastfed baby will ask to be fed more often. It is not surprising at all that within a day, you may be nursing your child over 12 times.
• There will be periods, mostly during the infant years, when your baby will want to be nursed more often.  These developmental stages are called growth spurts, which may last for a few days to a few weeks. You may notice around this time that your baby has grown physically.
• In some evenings, your baby may cluster feed or have shorter intervals between feeds. This is common when the baby's body is preparing for a longer sleep at night and not really a signal that you are not providing him enough milk.
• Almost every baby goes through the fussy time, so you can expect that at some point, you will have to deal with them suddenly stopping and crying in the middle of a feed, then continuing with the feed again. This cycle can go on for a certain time, but you don't necessarily have to be alarmed when this happens. If it's just their fussy time, it will eventually go away.
• If your baby is getting enough milk, there should be at least 6 wet nappies or 5 wet disposable diapers during a 24-hour period.

The Proper Stimulation

During pregnancy, the mother's body prepares for the coming of the baby. By the time the child arrives, milk production has already begun, ready for the nursing needs. Unless the mother has encountered developmental problems, the amount of milk produced by the body basically depends on the child's needs (demands). This means that the body will produce milk as long as necessary and that the amount of milk produced is influenced by stimulation.

So, in other words, if your child feeds more, it will tell your body to keep producing more milk to meet the demands of the baby. To help you with the proper stimulation, here are things you can do:

• Make sure that your baby is properly positioned to allow for efficient milk let down. You can try various nursing positions, and find out which one is most comfortable for you and your baby, where the milk is transferred efficiently and that you don't feel pain during the feed.
• Allow the baby to decide how long he wants to feed and avoid scheduling as much as possible. Simply put, when the baby is hungry, he will ask for food and when he is full, he will stop eating. This is the most significant indicator of how much milk your body should produce, so it's best to let things work naturally.
• Switch between breasts during the feeding session. Some mothers think this is not a good idea as you might be stopping the child from feeding, but the technique here is to know when to switch. When offering one side, you will notice that the sucking will slow down at some point – this is the best time to switch to the other side. You can do this twice, and then you can allow your baby to feed as much as he wants. Remember, only switch sides when the sucking slows down and not when they are feeding vigorously.
• Try using a pump for stimulation. Some moms store the milk for future use, while others only use this technique for increasing milk supply and avoid feeding from bottles all together.
• Pick healthy food.  Although this isn't directly related to stimulation, eating healthy food and getting sufficient fluid can help with your milk supply. It also ensures that you are getting enough nutrients for your own body. But of course, taking care of yourself should not only come after giving birth, but also during pregnancy.

Talking to Your Doctor

If proper stimulation does not help in improving your milk supply, then consider discussing your concerns with your doctor. Experts can check the weight of your baby and see whether he is getting adequate milk or not. Your physician will give you recommendations according to your specific requirements, and may prescribe medications that can help with increasing your milk supply.

You may also consider consulting your doctor about galactagogue, a substance that helps stimulate the flow of milk supply. Some natural sources include fenugreek and oatmeal which many mothers claim to have improved their milk supply. While these are generally safe for use, you should do your own research before deciding what will work best for you or you may talk to your doctor about it.

How to Enjoy Your Chia Seeds

The benefits chia seeds offer is just endless, so it's no surprise that people are making sure to consume their daily dose of these nutritious, hydrophilic seeds. Just an ounce of chia seeds is packed with omega-3 fatty acids, dietary fibre, calcium, protein, potassium, sodium, manganese, iron, zinc, and vitamins A, B and C. Basically, you'll be getting an almost full supply of nutrients from chia seeds.

And with that many nutrients, of course you'll get a multitude of health benefits. Chia seeds are believed to help stabilise blood sugar, lower triglycerides levels, improve endurance, prevent dehydration and aid in digestion. That's also why many people find chia seed health supplements beneficial.

How Much Chia Seeds Should You Have Daily?

By now, you're probably wondering how much of these wonder seeds you should have per day to make the most of its nutritional benefits. It is recommended that adults limit their chia seed serving size to two tablespoons daily, whilst children should not have more than one tablespoon. In addition, pregnant women and lactating mothers are also advised to avoid chia seeds, or check with their health provider before adding chia seeds to their diet.

And if you're curious as to what chia seeds taste like (if you've never tried it), well, it has a nutty flavour, but too mild that it would even seem tasteless. Although, used as animal feed for pigs and rabbits, chia seeds can actually improve meat flavour.

How to Eat Chia Seeds

Chia seeds can be consumed directly, whole or ground, or mixed with food and drinks. When you're eating chia seeds, make sure you have sufficient water intake as it will absorb plenty of fluid.

Chia Seeds Recipe

Including chia seeds in your diet is healthy, but how about kicking it up a notch and enjoying them in various flavours? You could grow tired of chia seeds if you keep eating them in the same form and manner. So, to add some spice to your chia seed intake, here's a compiled list of creative ways to incorporate chia seeds in your daily diet.

·         Chia Seed Smoothie

(Image from www.joythebaker.com)

Just add a tablespoon or two of chia seeds to your smoothie and it will blissfully blend with the flavours. For a healthier pick, make a green smoothie with spinach and kiwi, or a tropical mix with mango, pineapple and banana.

·         Chia Seed Pudding

(Image from www.foodnetwork.com)

With almond milk, almond nuts (or other types of nuts you prefer), a few tablespoons of maple syrup, vanilla extract and chia seeds, you can make your very own chia seed pudding. Add yoghurt and fresh berries for the extra flavour boost.

·         Chia Fresca

(Image from www.foodstolove.co.uk)

Thinking of keeping it simple? Then try making your own mix of chia seed drink – it's easy and quick. The easiest choice would be adding a teaspoon of chia seeds in a glass of water, allowing it to stand for a bit, perhaps, whilst you observe the chia seeds turning into their gelatinous form. After about 10 minutes, you can enjoy your chia seed water.

Another popular drink, most common in Mexico, is the chia fresca. Just squeeze some lemon - which you can substitute with lime -  into a glass of water. Sweeten your newly made lemon water with sugar, stevia or honey, and then mix in the chia seeds. You can also slice some lemon wedges and add them into your drink for a more refreshing taste.

Chia Seeds in Pastries and Treats

When making your own bread, cookies or muffins, chia seeds are an interesting and healthy addition. In fact, chia seeds are actually used as an ingredient in some commercial products, including cereal bars, jellies and chips.

Possible Side Effects of Consuming Chia Seeds

Although chia seeds are generally healthy, excessive ingestion may result in adverse effects. For instance, the continuous lowering of blood pressure due to eating too many chia seeds can be dangerous. Chia seeds also have very high fibre content that you may end up feeling bloated and become constipated if you are not drinking enough fluid.

People who are allergic to sesame seeds and nut products are also more likely to be allergic to chia seeds.

Macular Degeneration

Age-related macular degeneration (AMD or ARMD), a condition that involves the loss of the central field of vision, is one of the leading causes of blindness in older adults. It commonly occurs in adults aged 50 and older. And whilst most cases are in industrialised countries, it is now an increasing global health problem. Apart from macular degeneration, other causes of visual impairment in adults include cataract, glaucoma and presbyopia.

What Causes Macular Degeneration?

The macula, which is part of the retina and is located at the back of the eye, is responsible for transmitting electric signals to the brain, in turn allowing us to see sharp and clear images. With age and other factors, the macula can be damaged, resulting in loss of vision. People with macular degeneration may not see objects clearly, and their central vision is impaired. For instance, when you look at a person, you can see his surroundings in a blurry state, but you are unable to recognise or see their face.

Macular degeneration can affect one eye or both eyes. If you have AMD in only one eye, your overall vision may not necessarily be affected. However, as the condition may worsen, there is an increased risk that macular degeneration may also occur in the other eye.

Macular Degeneration Risk Factors

About half of the patients diagnosed with age-related macular degeneration are more than 60 years old, but it can also affect younger people. Other than age, other risk factors include:

• History of AMD in the family
• Smoking
• Obesity
• High cholesterol

It has also been found that AMD is more common in Caucasians than among Hispanics and people of African descent.

Symptoms of Macular Degeneration

Age-related macular degeneration can be classified as dry AMD and wet AMD.

Most AMD cases begin with the dry form, and symptoms may not be prevalent in the beginning. As the condition becomes more obvious, you may notice that:

• You begin to have blurry visions
• Colours and objects are no longer as bright or as clear 
• You have difficulty reading and seeing finer details
• When the condition worsens, you may notice a dark, blurred spot in your central vision which grows larger over time
• You are having difficulties identifying the face of a person until they are close enough

Only about 10% of patients experience wet age-related macular degeneration. In wet AMD, there is an abnormal growth of blood vessels under the macula. It causes bleeding and leaking and leads to vision loss. Some symptoms of wet AMD include:

1.  Decreased brightness of colours
2.  Seeing straight lines as curved or distorted
3.  Blurry, dark spot in your field of vision

4.  Most of the time, symptoms of wet AMD progress more rapidly.

Seeking Medical Help

If you begin experiencing symptoms such as blurry vision that continue or worsen over time, seek medical advice as soon as possible. Macular degeneration does not cause pain and can be unnoticeable over a period of time. Thus, having your eyes regularly examined is important.

Persons with history of AMD in their family should talk to their physician for an eye exam, even with the absence of symptoms. Patients with dry AMD are advised to see their doctor at least once a year, whilst those with wet AMD may require a monthly, regular check-up.