Does it take a lot of time for you to fall asleep? If yes, there may be a problem with which you are not aware of. Generally, it takes around 10-20 minutes for someone to fall asleep. In Medical terms, the time someone takes to fall asleep is referred to as Sleep Latency. There are two cases that may have a problem with your sleep:
- If You take very little to fall sleep, its sleep deprivation.
- If you take a while to sleep or above then average sleep latency, its called sleep Onset Insomnia.
Here we are going to talk in depth of Insomnia, what types of insomnia exits, what are the symptoms and cure available for Sleep Problems so that you can fall sleep because having a good sleep can significantly lead to healthier life.
What is Insomnia?
If a person is having difficulty in sleeping, he/she may be having insomnia. People with insomnia are generally dissatisfied with their sleep.
Symptoms of Insomnia:
Several symptoms indicate Insomnia like:
- They experience fatigue and are always low on energy.
- They have difficulty in concentrating on their tasks like while reading, learning and poor performance in academics and sports may also be due to insomnia.
- Getting angry or irritated even at very small things may also be a symptom of insomnia.
- People may also experience a headache and be falling into depression.
- Waking up too early even after sleeping late at night or waking up at midnights.
Types of Insomnia:
- Acute Insomnia: acute insomnia is when you are having sleeping issues for the very short amount time may be due to stressful conditions like – sleeplessness before the day of exam or result of something
- Chronic Insomnia: chronic insomnia is when you are not able to sleep for at least 4-5 days/week and it’s occurring for a quite long time.
What are the Causes of Insomnia?
Stress: stress could be main reason leading to Insomnia. Stressful life events like eg. the death of the loved ones, divorce, job loss may lead to insomnia.
Sleeping / Bad Habits: Irregular bedtime schedule, studying, eating, gaming, watching tv on the bed can lead to insomnia.
Drugs(medications): There are certain medicines which interfere with the sleep cycle of the body like eg. amphetamine commonly used by students for late night studies to prevent sleep. Anti-depressants, weight loss products can also cause sleeplessness.
Physically and socially active: Due to less physical and social activity body does not get tired enough to rest.
Treatment for Insomnia:
There are many ways insomnia can be treated but most of the part depends on the willpower of the person. Here we are going to bring few working methods to get asleep faster. You may not find the immediate effect on your disturb sleeping problems but with trying these treatments, you will gain normal Sleep latency in few days / week.
- Medications: There are 3 types of medication that can be provided to treat insomnia
- Sedatives: These types of medicines reduce the activity of brain thus inducing sleep. They affect neurotransmitters GABA (the component of through which brain cells interact) of the brain.
- Antihistamines: These are the drugs which are generally used to counter allergic reaction inside the body as insomnia can be caused due to allergic reactions
- Therapies: A few therapies can also be used to treat insomnia like
- Light therapy: It generally consists of exposure to natural light of certain wavelength using laser etc…
- Cognitive therapy: This program includes exercises which replace thoughts that worse sleep experience without using drugs
Precautions you can take to Avoid Sleep Problems
We all know precaution is better than cure, thus there are preventive measures that can be used to prevent Insomnia:
- Being physically active is a very good preventive measure it keeps away not only Insomnia but many diseases.
- Stop taking daytime naps as they interfere with night sleep intake of beverages before sleeping time should be avoided especially caffeine, alcohol etc…
- Take a warm bath, reading before sleeping.
- Being consistent in bedtime and wake up time can be very helpful.
Just remember Healthy living can treat/prevent not only Insomnia but most diseases. If you got any concerns and queries over the same, comment it down. We will love to help you out.
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Vitamin D is essential for healthy bones. We get some of it from nutritious food but majorly we receive it from the sunlight. Vitamin D, known as the sunlight vitamin, is produced by the body in response to the skin being exposed to sunlight. These days most of the people are becoming more beauty conscious rather than health. They are more worried about their skin getting tanned, black spots on the skin due to dust allergy and all that. The moment they get out in the sun the make sure that they cover every inch of the body from being exposed to sunlight. Though it prevents tanning, they fail to think of the minus.
Lack of exposure to sunlight is the main cause for deficiency in vitamin D. Vitamin D is abundantly present in fish, fish liver oils, egg yolks, fortified fat spreads, fortified breakfast cereals, fortified dairy products and powdered milk. However, it is hard to get enough from it just from food.
When do you figure out that you lack vitamin D?
If you shun the sun, suffer from milk allergies, or adhere to a strict vegan diet, then possibly you are at risk of vitamin D deficiency.
Vitamin D is essential for strong bones because it helps the body use calcium from the diet. Traditionally, vitamin D deficiency has been associated with rickets. It is a disease in which the bone tissue doesn’t properly mineralize. This leads to soft bones and skeletal deformities. Recent studies show that vitamin D has a lot of importance in protecting against a number of health diseases.
What are the symptoms of Vitamin D deficiency?
For many people the symptoms are subtle. However, certain symptoms of bone pain and muscle weakness can mean that you have a Vitamin-D deficiency. In many cases, even without symptoms vitamin D deficiency can pose a number of health risks.
Vitamin D deficiency can put people at risk of:
- Rickets: Bone problems in children
- Osteomalacia- bone problems in adults
- Heart problems
- Cognitive impairment in elderly people.
- Glucose intolerance
- Multiple sclerosis
What are the causes of Vitamin D deficiency?
1) Inadequate amounts of Vitamin D: When you consume only vegetarian diet, you naturally lack vitamin D in your body. This is because most of the natural sources of Vitamin-D are animal-based.
2) Your exposure to Sunlight is limited: Whenever you expose your body to sunlight, it makes Vitamin-D. If you are homebound, live in northern latitudes, wear long robes or head coverings for religious reasons, or have an occupation that prevents exposure to the sun, you are at higher risk of getting Vitamin-D deficiency.
3) You have Dark skin: The ability of the skin to produce melanin will greatly depend on the skin color. The darker your skin, the lower is its ability to produce vitamin D. Studies show that older people with darker skin are at greater risk of suffering from vitamin D deficiency.
4) Your kidneys can’t convert Vitamin D into active form: As age goes by, the ability of the kidneys to function efficiently decreases. As a result, the kidney loses its ability to convert vitamin D into active forms. This causes a deficiency in vitamin D.
5) Your digestive tract cannot absorb Vitamin D: Certain health conditions like celiac disease, Crohn’s disease, cystic fibrosis can adversely affect your intestine’s ability to absorb vitamin-D. As a result, your body lacks vitamin D.
6) Obesity: People with body mass index (BMI) greater than or equal to 30 will have low levels of vitamin-D in their body because vitamin D is extracted from the body by the fat cells.
Who are at High Risk of vitamin D Deficiency?
The following groups of people are at particular risk of vitamin D efficiency:
¬ Pregnant and breastfeeding women
¬ Teenagers and young women
¬ Infants and children below 5 years of age
¬ People who have little or no exposure to the sun
¬ People with darker skin
5 Illness related to Vitamin D deficiency:
1) Dementia: Moderate to severe Vitamin D deficiency can double the risk for some forms of dementia. Dementia is a decline in the thinking, memory, and behavior that adversely affects daily life activities. Alzheimer’s disease is the most common form of dementia. Though affected by this disease are mostly elderly people of age 65 and above.
2) Prostate Cancer: Vitamin D deficiency in men can lead to prostate cancer if left untreated. About 665 men aged between 40 to 70 suffer from prostate cancer as a result of vitamin-D deficiency. It is the most common cancer in men and second most common cause of death in the world. Men with low levels of vitamin D deficiency are at higher risk of prostate cancer than men with normal levels of vitamin-D.
3) Erectile dysfunction: This is the most common sexual problems in men. It can stem from other health problems like diabetes or high blood pressure. The treatment for this includes hormonal replacement therapy, counseling, lifestyle changes like quitting smoking, limiting alcohol, and eating a balanced diet.
4) Schizophrenia: People with Vitamin D deficiency are more likely to be diagnosed with schizophrenia than people with sufficient vitamin D levels. It is a mental illness that causes disordered thinking, delusions, and confusions.
5) Heart Disease: Vitamin-D deficiency is more commonly linked to severe heart problems. About 70% of the patients suffering from heart disease are having low levels of vitamin D.
Some of the Vitamin D supplements are as follows:
1. Drisdol oral
2. Vitamin D3 oral
3. Calcitriol oral
4. Viactiv oral
5. Vitamin D2 oral
6. Rocaltrol oral
7. Decara oral
8. Citrus Calcium oral
9. Liquid calcium with vitamin D oral
10. Oyster shell + D3 oral
Here is an amazing way for safe exposure to the sun!
Just to 10 to 15 minutes in the summer sun without sunscreen is more than enough to top up vitamin-D levels in your body. People with darker skin need to spend longer duration in the sun than people with lighter skin. The best time to recharge Vitamin D levels in your body is from 11 a.m. to 3 p.m. and the best duration of a year is from April to September. The larger the area of your body being uncovered, the greater is the Vitamin-D levels you receive.
Other than daily vitamin top up the usual sun protection methods should be taken care of. This includes using sunscreen with sun protection factor (SPF) at least 15. To know more about the vitamin D benefits, its supplements, and the effects of vitamin D deficiency in men, women, and children contact our doctors on free doctor helpline. Log on to www.freedoctorhelpline.com or call us at +918010555444.
Tests for vitamin D deficiency:
The 25-hydroxy Vitamin-D blood test is the most accurate way to measure the amount of Vitamin D in your body. About 20-50 ng/mL is considered adequate for a healthy person. If this level goes below 12 ng/mL then it indicates vitamin D deficiency.
Treatment for vitamin D deficiency:
The only way to treat this deficiency is to get more Vitamin-D in your body through diet and supplements. The amount of Vitamin D needed for an optimal health differs depending on the age and health conditions.
If you are so much bothered about tanning and therefore don’t expose your skin to the sun, then you should probably talk to your doctor about taking Vitamin-D supplements. Especially, if you have risk factors for Vitamin D deficiency then it is better to consult a doctor immediately.
The recommended daily allowance (RDA) of Vitamin-D has been raised to 600 international units (IU) in children to 800 international units (IU) in adults. The safer upper limit was also raised to 4000 international units (IU). Doctors may prescribe 4000 international units (IU) to correct vitamin D deficiency.
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About Hepatitis C
Hepatitis is defined as the inflammation of the liver. The vital organ plays an important role in the processing of food, enzyme secretion, residual cleaning and metabolism of medicines. Any damage or inflammation of the liver affects the body functions, affecting the body functions. Heavy alcohol toxins, strong medications and autoimmune conditions cause hepatitis C.
Hepatitis C virus (HCV) can lead to both acute and chronic infection. Acute HCV infection is usually asymptomatic and is only very rarely associated with the life-threatening disease.
Many people are not aware of acute conditions, which further develop into the chronic illness, causing severe problems like liver cancer, liver failure.
Hepatitis C is a blood prone virus. The common modes of transmission are:
- Injecting drug through similar syringes
- using again or insufficient sterilization of medical equipment, like syringes, needles in primary healthcare centres
- Transfusion of unscreened blood and blood products
- Clotting factors of unscreened value
- Sexually transmitted from mother to child from womb, only if the mother is infected.
Risk groups for hepatitis C:
- Patients undergoing dialysis for longer term
- Healthcare co-workers who have blood exposure like needle stick to an infected person on their job
- Children born to HCV-infected mother
- People having multiple sex partners
- Received a blood from an already suffering HCV patient
The symptoms are:
- Fatigue Yellow skin and eyes (jaundice)
- Loss of appetite
- Dark-colored urine
- Nausea and vomiting
- Joint Pain
- Abdominal pain
- Clay-colored stool
These symptoms may appear about 6 to 8 weeks after exposure, but this time period can vary among individuals
HCV infection is diagnosed in 2 steps:
- Screening meant for anti-HCV antibodies with a serological test that identifies people who have been infected by way of the virus.
- If the test is positive for anti-HCV antibodies, a nucleic acid test for HCV ribonucleic acid (RNA) is essential to authenticate chronic contamination
There is no vaccine for hepatitis C, consequently, prevention of HCV infection depends upon reducing the risk of exposure to the virus in health-care settings and in higher risk populations like, individuals who inject drugs, and throughout sexual contact.
Primary prevention measures include:
- Hand hygiene: with surgical hand preparation, hand washing and use of gloves;
- Safe and proper use of health care injections;
- protected handling and discarding of surgical sharps and waste;
- Comprehensive harm-reduction services to individuals who inject drugs as well as sterile injecting equipment;
- Testing and analysis of donated blood for hepatitis B and C (and for HIV and syphilis);
- Comprehensive training of health personnel
- Encouragement of the correct and regular use of condoms.
Secondary prevention measures include:
- Patient-centric education and counselling on options for care and treatment;
- Complete immunization with the hepatitis A and B vaccines to avert co-infection from these hepatitis viruses and to shield their liver;
- Early and suitable medical management together with antiviral therapy
- Standard monitoring for near the beginning diagnosis of chronic liver disease.
Health checks ?
Well preventive health checks simply means regular visits to doctor for normal health check-ups.It’s really frustrating that most Indians go to hospital only after falling ill. Majority of the population are still unaware about the relevance of preventive health checkups. One really carries the ailment until it grows to pose as a challenge before the doctor, which he could proudly carry to the clinic as a trophy. A country having 62 millions diabetics, and 10% of its population suffering from hypertension, necessary annual checkups of person above 40 is the need of hour. Our food habits are really more rich which makes us poor in the hands of modern age Dhanvantris (doctors). Lots of ghee , lots of butter, no soup, no salads….! What is the result? Of course the above data don’t surprise!
Preventive health checks are designed in a fashion so as to give an insight into all the the incumbent ailments and make us prepare in advance to face them in an efficient and life magnifying manner. There lies a social responsibility on the part of the government to make such checkups available at all the government hospital free of cost. Agreed!! Our medical infrastructure lacks……..The hospitals are already overburdened with serious patients. But can’t the government just act in a more responsible fashion and start from an awareness campaign regarding preventive health check and gradually stretching the list of government hospitals having such facility.
Dear would be patients! Don’t carry the time bomb tickling until it blasts. Come on!! Lets detonate it.