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