Wednesday, September 8, 2010

Insomnia: A Silent Killer

Insomnia or commonly called sleeplessness is the inability to get a peaceful sleep at night and often waking up at regular intervals during night. This results in an upset morning with low concentration levels and less energy to carry on the daily responsibilities throughout the day.

This disease which seldom turns chronic may be caused due to many reasons like ageing, alcoholism, depression, intense medications or too much worrying. Other factors that may cause sleeping problems are: too much sleeping during day, uncomfortable bedroom environment, working in shifts, jet lag and overactive thyroid glands.

Symptoms of Insomnia vary from person to person. At large they are:

Dark circle under eyes
Irritability
Low energy levels
Fatigue
Disorientation

The best way to avoid Insomnia is to take proper sleep, avoid street drugs, avoid smoking and high amount of alcohol. A study conducted in United States of America suggested that people who sleep for 7 hours daily are at minimum risk of being Insomniacs while people sleeping for less than 4 hours daily are at high risk of contracting acute Insomnia which has a high mortality rate. The study concluded that avoiding alcohol during evenings and avoiding stressful conversations/situations before going to bed helps in keeping Insomnia at bay. Several meditation techniques can be employed to induce relaxation in body while lying on the bed. If meditation is not possible, other activities such as reading a book or listening to soft music are also helpful. Taking a bath before going to bed is both healthy and relaxing. Avoiding medications for any petty illness is also a good way to stay healthy and have a sound sleep as over the counter medicines usually have side effects like “hangovers”.

Are you at risk of developing Insomnia? If you are a woman, then u stand a higher chance of Insomnia because of a number of hormonal during the course of your life. Also if you are a frequent flyer and travel across different time zones, then you are at a higher risk of Insomnia. If you are addicted to drugs or alcohol, then chances of contracting Insomnia increase manifold as they only account for more than 15% of Insomnia patients. Internet addiction is the newest phenomenon that is causing Insomnia among the youths as it keeps them awake during nights.

Normally Insomnia is curable but sometimes it grows beyond our control. There are two approaches to tackle Insomnia. First one is to employ non-pharmacological technique and the second one is to use hypnotic methods. Generally first method is preferred as the body gets used to the hypnotic drugs after a period of time rendering the method useless and also withdrawal symptoms may occur if the drugs are discontinued.

Non-pharmacological treatment provides long lasting relief and it involves undergoing relaxation therapy, sleep restriction therapy, stimulus control therapy and cognitive behavior therapy. Studies all across the globe have shown that with the right kind of treatment Insomnia can be controlled, if not cured completely.

Insomnia – Causes

Physical: Pain caused by some injury which prohibits one from finding a comfortable position to sleep, excessive exercise also induce insomnia because of tiredness.
Genetic: Shifting of hormones during menopause and menstruation. It happens because of decrease in level of melatonin. It is also caused by some genetic disorder also known as prion disease or mutated proteins which leads to fatal familial insomnia (FFI).
Medicative: Excessive use of drugs like nicotine, cocaine, MDMA etc, antibiotics like Fluoroquinolone. Also the medical conditions like hyperthyroidism and rheumatoid arthritis preclude one from having a sound sleep.
Mental Disorders: Bipolar disorders, certain neurological disorders, some previous traumatic injury to brain, anxiety disorders, schizophrenia, OCDs etc.

How to prevent insomnia?

Prevention of insomnia centers around promotion of a healthy lifestyle. A balance of rest, recreation and exercise in combination with stress management, regular physical examinations, and a healthy diet can do much to reduce the risk.

Learn to use physical and mental relaxation techniques. Exercise regularly during the day. Especially do exercises before dinner. A low point in energy occurs a few hours after exercise; sleep will then come more easily. Exercising close to bedtime, however, may increase alertness. Take a hot bath about an hour and a half to two hours before bedtime. This alters the body's core temperature rhythm and helps people fall asleep more easily and more continuously. (Taking a bath shortly before bed increases alertness.) Do something relaxing in the half-hour before bedtime. Reading, meditation, and a leisurely walk are all appropriate activities.

Establish a regular sleep schedule. This involves setting a regular bedtime and wake-up time and making every attempt to stick to it, including on the weekends. This will help to set the body's clock in a way that will make nighttime sleep deeper and more consistent. Use the bed only for sleep and sex, not reading or watching television. Avoid taking naps, especially in the afternoon. If you do not fall asleep fairly quickly, get out of bed. Set up a regular bedtime routine that revolves around an activity that helps you unwind. Do not return until you are feeling drowsy. If it is noisy in your bedroom, introduce some form of "white noise" such as a rotating fan. Create a bedroom environment that is quiet, relaxing and peaceful. Do not over-focus on falling asleep by watching the clock.

Eat light meals and schedule dinner four to five hours before bedtime. A light snack before bedtime can help sleep, but a large meal may have the opposite effect. Avoid fluids just before bedtime so that sleep is not disturbed by the need to urinate. Avoid caffeine, and other stimulants, especially late in the day. Eliminate smoking. It has a detrimental effect on the lungs, heart, sinuses, and circulation, and it also interferes significantly with sleep, as nicotine is a stimulant that prevents the brain from resting. Cutting back on cigarette smoking may lead to nicotine withdrawal in the middle of the night, which can awaken you, so it is important to stop smoking completely. Avoid alcohol. Even if it helps you fall asleep quicker, it actually worsens insomnia by causing shallow, unrefreshing sleep.

BABY FOOD RECIPES

BABY FOOD RECIPES - CHICKEN HEARTS APPLE
Baby food recipes

Material:
250 grams of chicken liver
2 apples, peeled, seeded, chopped
1 carrot, peeled and cut into pieces
3 pieces potatoes, peeled and cut into pieces
2 stalks celery, chopped
3 tablespoons green peas

Directions:
1. Cook all ingredients until cooked.
2. Drain and puree (or chopped finely for children ages 8 months and up)

BABY FOOD RECIPES - FISH APPLE
Baby food recipes

Material:
2 pieces of fish fillets
2 apples, peeled, cut into pieces

Directions:
1. Boil the ingredients until cooked. Drain and puree.

Note:
For children 8 months, the food should not be crushed but only finely chopped. It is good to stimulate the growth of teeth and to train the muscles of the mouth and gums to bite.

BABY FOOD RECIPES - CARAPPEAR
Baby food recipes

Material:
2 stalks carrots, peeled, cut into pieces
2 apples, peeled, cut into pieces
2 pieces of pear, peeled and cut into pieces

Directions:
1. Kl Boil carrots for 10 minutes, then amsukkan apple and pear. Cook until soft.
2. Drain and puree (or chopped finely for children ages 8 months and up)

BABY FOOD RECIPES - steamed fish
Baby food recipes

Material:
1 snapper fillet (or other fish species, according to taste)

Directions:
1. Steam the fish until cooked and then mashed.
2. Can be mixed with pureed vegetables (carrots, broccoli, etc.).

BABY FOOD RECIPES - Broccoli POTATO
Baby food recipes

Material:
7 broccoli florets, discarding the stem
2 potatoes, peeled, cut into pieces
Chicken broth / meat taste (only boiled water chicken / meat, without salt or other seasonings)

Directions:
1. Steam the broccoli and potatoes until cooked.
2. Blend the two ingredients with the processor / blender.
3. Give the broth to taste.

BABY FOOD RECIPES - VEGETABLE INTERFERENCE
Baby food recipes

Material:
1 carrot, peeled, cut into pieces
1 piece of potato, peeled, cut into pieces
2 tablespoons green peas (can be replaced other green vegetables, eg broccoli,
zuchini, celery, etc.)
Chicken broth / meat taste (only boiled water chicken / meat, without garammaupun other seasonings)

Directions:
1. Boiled / steamed until cooked all the ingredients and puree.
2. Give the chicken broth / meat taste.

BABY FOOD RECIPES - CHICKEN SOUP
Baby food recipes

Material:
1 piece of chicken thighs, remove skin, cut meat into pieces (bones were not removed)
1 stalk celery, chopped
2 potatoes, peeled, cut into pieces
1 stick carrot, peeled, cut into pieces
2 tablespoons green peas
500 ml water

Directions:
1. Cook all ingredients until cooked.
2. Discard the chicken bones, then puree all ingredients

BABY FOOD RECIPES - puree CARROT
Baby food recipes

Material:
2 medium carrots, peeled
Boiled water to taste

Directions:
1. Steam the carrots until tender then puree. Add water as needed.
2. Presentation: Give the carrot puree as single or mixed foods
with pulp POTATO / SWEET POTATOES porridge.

BABY FOOD RECIPES - pea puree
Baby food recipes

Material:
250 grams of fresh or frozen peas

Directions:
1. Boil peas until cooked and then mashed.
2. Strain the rough skin so do not take part inedible.
3. Presentation: Give peas puree as a single food or
mixed with porridge POTATO / SWEET POTATOES porridge.