What is Health?

For many people health is simply a matter of staying well or getting over illness quickly but the the definition of health according to World Health Organization (1948) is,  

“Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”

Health is maintained and improved through the efforts and intelligent lifestyle choices of the individual and society. Achieving and maintaining health is an ongoing process, shaped by the evolution of health care knowledge and practices as well as personal strategies and organized interventions for staying healthy.

Aspects of health;

Most of us accept that health can be divided into two broad aspects; physical and mental health.

Physical health;

Normally for humans, physical health means a good body health, which is healthy because of regular physical activity (exercise), good nuturition, and adequate rest. 

           Mostly when we talk about health people consider it as physical health. Physical health relates to everything concerning our physical body.

           Mental health;

                       According to WHO, mental health is;

"A state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community".

Mental health refers to people's cognitive and emotional well-being. A person who enjoys good mental health does not have a mental disorder. Most people agree that mental health refers to the "absence of mental illness". Many people believe that mental health includes the ability to enjoy life, the ability to achieve balance (moderation), the ability to be flexible and adapt the environment and the ability to feel safe and secure.

Health Determinants;

The health of people and their communities are affected by a wide range of factors.  According to WHO following factors probably have a bigger impact on our health;

          1- Income and social status

          2- Social support networks

          3- Education and literacy

          5- Employment/working conditions

          6- Social environment

          7- Physical environment

          8- Personal health practices and coping skills

          9- Healthy child development

         10- Biology and genetics

         11- Health care services

         12- Gender

         13- Culture

                   
                   We should have to change our concept about health and illness because our wrong behavior may  cause many problems for us while dealing with illness and this will lead to some serious problems. We should adopt some good health habits to avoid illness.

                   
                      I wish you a happy life with good health.God bless you.

  

Some Good Health Habits

Having healthy habit is the behaviour that is established over time and with the passage of time a person performs it automatically. These habits usually develop in childhood and at the age of 11 or 12 they become part of our routine, wearing a seat belt and eating healthy and nutritious diet are example of some good health habits. So, by developing some good Health habits we may save your life. Studies show that you only have to repeat something for 21 days before it becomes part of your everyday schedule.

Now I am going to share some good health habits, everyone should practice these in daily life. 

1-Sleeping 7 to 8 hours a night.

 

2-Brushing your teeth regularly

3-Not smoking.

4-Avoiding intake of alcohol.

5-Getting regular exercise.

6-Eating your breakfast daily.

7-Never skip your meals.

8-Don’t eat between meals.

9-Your diet should contain all the essential vitamins, protein, minerals, nutrients and also     fibres.

10-Being not more than 10% overweight.

11-Laugh every day, it will reveal your stress.

12-Be positive, and also be social.

          

  I am sure that by practising these habits in our daily routine we can live more healthy and active life.

How To Fight With Common Cold?

The common cold is thought the most common illness in humans. I think all of you have definitely suffered from it sometime in your life.  According to the U.S. Centers for Disease Control and Prevention (CDC), it is also one of the most common causes of work and school absenteeism. 

Causes;

         Colds are caused by viral infections. The most common viral pathogens for the “common cold” are rhinovirus, parainfluenza virus, respiratory syncytial virus, adenovirus and coronavirus. Over 200 different viruses are associated with colds.These viruses tend to have seasonal variations in their peak incidence.

Symptoms;

1. Sneezing

2. Headache

3. Low grade Fever

4. Muscle aches,

5. Runny Nose and Runny Eyes

6. Unproductive cough

7. Sore throat

               

             These symptoms may appear within 16 hours of exposure and usually resolve in seven to ten days but some can last for up to three weeks. In children, the cough can lasts for 10-25 days.

How the virus is transmitted?

           Viruses that cause colds are spread from person to person through coughing and sneezing of the infected person.

           Colds can also be spread by touching surfaces that have been contaminated by contact with infected persons and then touching your mouth, nose, or eyes.

Treatment;

1. Gargling with warm salt water can help relieve a sore throat.

2. Resting in bed

3. Drinking plenty of fluids (water, juice, chicken soup)

4. Taking medications 

How to prevent common cold?

             It is impossible to completely prevent the colds, but  there are some steps you can take to reduce your and your family's chances of becoming infected with a virus that causes colds:

1. Wash your hands regularly; it will reduce the chances of being infected with viruses.

2. Maintain a healthy life style; Adequate sleep, good nutrition and exercise are also very important.

3. Avoid or reduce stress; stress  plays important role in catching common colds by reducing the immunity of body.

4. Eating lot of fruits and vegetables can also result good.

5. Increase the intake of multivitamins.

6. Eat yogurt it contains certain beneficial bacteria that helps prevent colds.

7. You can also use face mask to reduce chances of getting viruses.

8. If a person has common cold you should maintain  distance form that person.

9. Use paper towels instead of sharing cloth towels

10. Don’t touch your face frequently, especially nose and eyes.

11. If you have common cold,while sneeze cover your mouth with tissue and immediately throw it.

               Children are most vulnerable because they have weak immune system as compared to adults, they can catch cold more easily. Take care of yourself and your family and enjoy healthy life.

What is the best medicine in world?

             Do you know what best medicine in the world is? It is a good laugh. You should understand that laughter can’t cure diseases but it can reduce the stress which is very essential for being healthy.

            Researches also suggest that laughter helps us in many ways, both emotionally and physically. It keeps your heart stronger, may lower blood sugar level, cholesterol, reduces depression and stress. If we talk about the social life it helps a person to be more social and having many friends.

            There are many marvelous advantages of laughter which we can experience in daily life such as,

1. It helps to reduce the risk of problems related to heart.

2. It also increases the production of some healthy bio chemicals like serotonin and some other, these bio chemicals help to cure some chronic diseases and disorders.

3. A good laughing can relieve muscle tension and make you feel more relaxed.

4. Stress hormones are decreased as laughter reduces stress.

5. Laughter boosts our immune system, because our body releases many infection fighting antibodies.

6. Studies indicate that laughter reduces the pain.

7. Laughter can also help to stay healthy by maintaining body weight.

8. It also lowers the blood sugar level.

9. Also reduces blood pressure.

10. Laughter brings up positive changes in mood.

11. Laughter helps people to be friendly more social. People generally like the person having good sense of humor.

12. It can improve our daily performance and creativity, because good sense of humor able to face the challenges.

13. It improves memory and learning.

Some amazing quotes about laughter:

“I laugh because I must not cry, that is all, that is all.” 

Abraham Lincoln

“A day without laughter is a day wasted”

Charlie Chaplin

“I don't trust anyone who doesn't laugh.” 
Maya Angelou

“Life is worth living as long as there's a laugh in it.” 

 L.M. Montgomery

“The human race has only one really effective weapon and that is laughter.” 
Mark Twain

“Always laugh when you can, it is cheap medicine.” 
George Gordon Byron

“If we couldn't laugh, we would all go insane.” 

Jimmy Buffett

“He deserves Paradise who makes his companions laugh.”Koran

“Laughter is inner jogging.” Norman Cousins

Side Effects of Diet Pills and their Alternatives

It is a common trend to use weight loss pills or diet pills to reduce the weight. But we should be careful using these kinds of medicines, just imagine if these pills really work then why 2/3 of the US adults are overweight.

Mainly the weight reducing medicines cannot eliminate or remove the fats from our body but they only melt them and we fell that we have reduced our weight but the fact is that these fats will again appear.

Side Effects of Diet Pills;

 There are many harmful effects of using these kinds of medicines they can damage your kidney, liver and many problems related to heart may also occur. Some other side effects include headache, back pain, abdominal pain, hypertension, constipation, nausea, thirst, joint disorder, insomnia, dizziness, anxiety, depression, rash, acne, etc.

 I am not saying that these medicines would not be used in any case but we should try to avoid them until there is no way to use them. We should adopt the active life style to reduce the chances of being overweight. As we all know that “Prevention is better than cure”. It’s true that we can minimize chances of getting many diseases including obesity by only changing our life style and dietary habits. There are some medical reasons which may be the cause of obesity but also our daily routine also plays a major role in this case.

Alternatives to diet pills;

Here are some important suggestions for you to maintain a healthy weight,

1. Increase the fat metabolism so that you may get rid of excess fats and have more energy for daily activities. For this purpose regular exercise is very beneficial.

2. Avoid sedentary lifestyle, try to be active and keep moving, other than watching TV, maximum time of watching TV should not exceed 2 hours.

3. Include the fruits and vegetables in your daily diet.

4. Concentrate on the quality of diet rather than the quantity of diet, eat less but healthy food.

5. Never skip your breakfast, a healthy and nutritious breakfast is very important to start an active day, you can eat some fruits or light food in your lunch time and don’t eat heavy meals in night because we generally sleep after dinner and the food become deposited in our body.

6. Don’t sleep immediately after dinner, you can go for slight walk or be involve in some other activity. It will help you food to settle down at much extent.

7. Avoid Alcohol and all soft drinks, these things only damage your health.

8. Drink green tea, and also drink luke warm water in morning.

9. Reduce intake of fast foods, and foods rich in fats and oils.

            All things mentioned above may be helpful for you to maintain a healthy weight and in turn an active life. You should always maintain your appropriate body mass index, regularly check your weight and if your weight is increasing immediately control your diet.

Side effects of sleeping pills

             Unfortunately, sleeping pills don't cure the cause of insomnia or some other problems which cause sleep deprivation, and in fact can often make the problem worse in the long run. Major side effects of using sleeping pills include:

1. Most common side effect is drowsiness on the next day, confusion, and forgetfulness.

2. Person becomes physically or psychologically dependent on the medicine for sleep.

3. By frequent use of medicines a person becomes un-able to sleep without medicines.

4. If the person wants to quit the use of these medicines he will fell symptoms such as nausea, headache, and sweating. And the withdrawal can lead to more severe symptoms of sleep deprivation.

5. By the regular use of medicine our body becomes tolerant to it and then those medicines will be un-effective at normal level and more quantity will be needed to get required results, which may lead to more side effects.

6. Abnormal sleep behavior such as sleep walking and facial swelling may also be caused.

7. If a patient is on some other medication sleeping pills can interact with other medicines and results could be dangerous.

8. Overdose may lead to death.

Some other physical side effects

Some physical problems may also be caused due to use of some common sleeping pills such as,

1. Changes in appetite

2.Constipation

3. Dizziness

4. Drowsiness

5. Weight gain

6. Liver damage

7. Dry mouth or throat

8. Headache

9. Weakness

10. Tingling and burning in figures, arms, legs.

11. Blurred vision

12. Breathing problems

Why quality sleep is necessary?

            Studies have shown that people who get regular and quality sleep live more healthy, active and long life as compared to those who face sleep deprivation for long time. There are many reasons for a better and peaceful sleep such as;

1. Better memory

            A process called the memory consolidation occurs during the sleep. Getting more quality sleep will help you remember and process things much better.

2. Stronger immunity

          Our body produce more proteins during sleep, these proteins improve the immune system of body and it help to fight with infections.

3. Better Mood

              Sleep has a marked effect on the mood of a person. Studies have shown that the gap between getting too little sleep and getting just enough sleep can affect your mood, health, weight.

4. Reduction of stress

             Good sleep may reduce the level of stress. If the sleep deprivation becomes chronic issue it may lead to long term mood disorders such as anxiety and depression. It reduces the increased blood pressure and cholesterol level.

5. Increased alertness

                     A good night sleep result in a more active and energized morning. And so it will help to perform daily activities in a much better way. Sleep deprivation for one night may affect the driving ability of a person as having alcohol.

6. Less Pain

            Getting proper sleep makes you feel less pain. If due to severe pain getting sleep becomes difficult some medicines can aid sleep.

7. Reduced inflammation

            Research shows that people who get less sleep may have increased level of inflammatory proteins in their body.

8. Better Weight Control

               Getting a good night sleep helps you to maintain body weight. Sleep regulates many hormones that control the pattern of appetite which help to reduce the body weight.

9. Reduced risk of many diseases

                A good sleep may prevent the risk of many life threatening diseases such as cancer, high blood pressure, diabetes and cardiovascular problems.

Restless Legs Syndrome

          Restless legs syndrome (RLS) is a disorder of the part of the nervous system that affects the legs and causes the sensations and the need to move them. Because it usually interferes with sleep, it also is considered a sleep disorder. RLS is more common in women and middle aged people.

Symptoms of RLS;

1. People having restless legs syndrome have uncomfortable sensations in their legs and sometimes it may also be present in arms or other parts of the body, and an irresistible urge to move their legs to relieve this feeling.

2. The symptoms vary from mild to moderate and are generally worse in night and less severe in the morning, so these symptoms cause disturbance in sleep.

3. Restless leg symptoms start or become worse when you’re sitting, relaxing, or trying to rest, and it generally gets better when you walk or try to move your leg or arm.

4. Many people with restless legs syndrome also have periodic limb movement disorder (PLMD), a sleep disorder that involves repetitive cramping or jerking of the legs during sleep. These leg movements further disrupt your sleep.

Causes of RLS;

1. Certain chronic diseases and medical conditions, including iron deficiency, Parkinson’s disease, kidney failure, diabetes, and peripheral neuropathy often include symptoms of RLS. Treating these conditions often gives some relief from restless legs symptoms.

2. Other factors, including alcohol use and sleep deprivation, may trigger symptoms or make them worse. Improving sleep or eliminating alcohol use in these cases may relieve symptoms.

3. Genes play major role in RLS, it causes the problem in more than 60% of  people.

4. Certain medications used to treat nausea, cough and cold, allergies, depression and mental illness can trigger RLS.

Prevention;

               There is no specific method to prevent it except preventing some things which may be cause of RLS. If the symptoms occur due some medication or treatable conditions, then treatment of those causes may remove or reduce RLS. Lifestyle changes can also help to reveal the discomfort at much extent.

Life style changes mainly include;

 

1. Avoiding fatigue by taking adequate rest is very necessary step to reduce the symptoms.

 

2. Daily exercise can significantly reduce the symptoms of restless legs syndrome.

 

3. Reducing or eliminating consumption of coffee, tea, soft drinks, and caffeinated foods such as chocolate may also be helpful.

 

5. Drinking and smoking can worsen the condition so try not to use them.

 

6. You should maintain your weight according to age, as it can cause many problems, weight reduction can be helpful in preventing RLS.

 

7. Stress can make RLS symptoms worse, so you should stay calm. 

 

Treatment;

1. Medications are generally given to those who have sleep disturbance with RLS.

2. Stretching, shaking legs and other methods of relief bring temporary relief. Unfortunately the symptoms usually immediately return as soon as the moving and walking ceases.

3. Vitamins C & E and their combination could be helpful and they have no side effects also.

Sleep Apnea

           Sleep apnea is a serious sleep disorder in which a person's breathing is interrupted during sleep. If the condition is untreated breathing stops several times during the sleep. So, the brain does not get enough oxygen for proper functioning. Apnea is the period in which breathing is paused, and it generally lasts from few seconds to a minute and mat repeat 5 to 30 times in a single hour.

 

          Sleep apnea is very dangerous if untreated, it can increase risk of getting heart attack, stroke, diabetes, high blood pressure, and depression.

Types;

           The three main types of sleep apnea;

1. Central apnea;

             During this type of sleep apnea the respiratory control center in the brain functions improperly, and it fails to give signals to inhale.

2. Obstructive apnea;

            It is most common form of sleep apnea. It occurs when the soft tissues in throat collapse resulting in the blockage of airways.

3. Mixed apnea and complex sleep apnea;

           Some people may experience the mixture of both forms. When obstructive sleep apnea becomes more severe the episodes of central apnea may start.

Symptoms;

- Loud and chronic snoring

- Choking, snorting, or gasping during sleep

- Long pauses in breathing

- Daytime sleepiness, no matter how much time you spend in bed

- Restless sleep

- Daytime fatigue

- Insomnia

- Headaches        

- Irritability

- Poor memory and difficulty concentrating

- Breathing through mouth instead of nose

- Mood and personality changes, such as anxiety, depression

Risk factors;

- Overweight

- Gender (Male have more chances to get disease)

- Related to someone who has sleep apnea

- Over the age of 65

- Smoking and use of sleeping pills, alcoholic drinks

Diagnosis;

           Sleep apnea can be diagnosed by MRI, physical monitoring, sleep studies such as sleep apnea test called a polysomnogram.

Treatment;

           Treatments generally starts with changes in daily routine such as avoiding alcohol, smoking, sedatives etc.

1. Medicines;  

           In this method some medicines are used which facilitate the breathing.

2. Oral appliances; 

           This technique is usually successful in patients with mild to moderate obstructive sleep apnea. In this method mouthpiece are used to keep the air passage open.

3. Continuous positive airway pressure;  

           This method is used to treat moderate to severe sleep apnea, an automatic positive airway pressure (APAP) device or Continuous positive airway pressure (CPAP) is used in this method. It is less expensive, but many patients feel it un-comfortable.

4. Surgery; 

           In surgical treatment surgeons may remove tonsils, adenoids, or excess tissue at the back of the throat or inside the nose, or they may try to enlarge the airways by modifying the jaws.

Some tips for prevention;

1. Sleep on your side not on back, it will facilitate breathing, otherwise there are chances that tongue and soft tissues can block the airway.

2. Try to open your nasal passages by using nasal sprays, nasal dilators to help breathing through nose.

3. Make a routine of regular exercise.

4. Try to use the comfortable pillows which give you the appropriate body posture resulting ease in breathing.

Insomnia

Insomnia, or sleeplessness, is a sleep disorder in which there is an inability to fall asleep or to stay asleep as long as desired or the perception of poor quality sleep.. It is estimated that 30%-50% of the general population are affected by insomnia, and 10% have chronic insomnia.

Types of insomnia;

Insomnia is generally classified based on the duration of the problem.

1- Transient insomnia;  lasts for less than a week. It can be caused by another disorder, by changes in the sleep environment, by the timing of sleep, severe depression, or by stress.

2- Acute insomnia; symptoms remain between one to three weeks generally less than a month.

3- Chronic insomnia; It may lasts for longer than a month. It can be caused by another disorder, or it can be a primary disorder itself.

           There are three types of insomnia on the basis of the sleep disturbance time:

1- Initial sleep difficulties:

In this condition people difficulty falling asleep when they first go to bed.

2- Intermediate sleep difficulties:

You fall asleep when you first go to bed, but awaken in the middle of the night. Once awaken then it could be difficult to return to sleep.

3- Early morning awakening:

In this condition person sleep throughout the night, but awaken much earlier than normally would, and feeling  sleepy.

Causes;

        Some important causes are;

1- Significant life stress (job loss or change, death of a loved one, moving)

2- Illness; both psychological and physiological.

3- Emotional or physical discomfort such as pain or irritation

4- Environmental factors like noise, light, or extreme temperatures

5- Some medications can also cause insomnia.

Symptoms;

        People with insomnia have one or more of the following symptoms:

1- Difficulty falling asleep

2- Waking up often during the night and having trouble going back to sleep

3- Waking up too early in the morning

4- Feeling tired upon waking

5- Sleepiness during the day

6- General tiredness

7- Irritability

8- Problems with concentration or memory

Diagnosing of Insomnia;

If you think you have insomnia, talk to your health care provider. An evaluation may include a physical exam, a medical history, and a sleep history.  When a person has trouble getting to sleep, but has a normal sleep pattern once asleep, a circadian rhythm disorder is a likely cause.

Insomnia represents a significant risk for the development of a subsequent psychiatric disorder.

Treatment;

It is important to identify or rule out medical and psychological causes before deciding on the treatment for insomnia.

Acute insomnia may not require treatment. Mild insomnia often can be prevented or cured by practicing good sleep habits.

Treatment for chronic insomnia includes first treating any health problems or some psychological issues that are causing the insomnia. Behavioral approaches help you to change behaviors that may worsen insomnia and to learn new behaviors to promote sleep. The strategies include attention to sleep hygiene, stimulus control, behavioral interventions, and relaxation therapy.

Many insomniacs rely on sleeping tablets and other sedatives to get rest, with research showing that medications are prescribed to over 95% of insomniac cases but pharmacological treatments have been used mainly to reduce symptoms in acute insomnia their role in the management of chronic insomnia remains unclear.

Prevention;

Prevention of sleeping disorder may include following steps;

1- Maintaining a consistent sleeping schedule (waking up and sleeping at the same time).

2- By avoiding caffeinated drinks during the 8 hours before sleeping time.

3- Some  exercises are also essential they can aid the process of sleeping.

4- Shift workers should stress the importance of good sleep habits with regular bedtime and awakening.