steps to better sleep

 

1. Stick to a sleep schedule

Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. 

Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body's sleep-wake cycle.

If you don't fall asleep within about 20 minutes, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed.

2. Pay attention to what you eat and drink

Don't go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Your discomfort might keep you up.

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night.

3. Create a restful environment

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.

4. Limit daytime naps

Long daytime naps can interfere with nighttime sleep. 

5. Include physical activity in your daily routine

Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however.

Spending time outside every day might be helpful, too.

6. Manage worries

Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow.

Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.

How exactly does Vitamin C help your immune system fight off colds and flu?

Ascorbic acid – the scientific name for pure Vitamin C – has been shown to support a vast number of immune mechanisms in your body. For example, your white blood cells are an important component of your immune system. You have several different types of white blood cell, each of which helps to fight off illness-causing viruses and bacteria in a different way. Vitamin C helps to stimulate both the production and function of many of these types of white blood cells. It also helps your body to produce important antibodies: proteins that bind invading microbes to neutralise them. And Vitamin C’s powerful antioxidant properties help to protect certain white blood cells from the toxic compounds they produce in their fight against pathogens. In other words, Vitamin C is an essential nutrient for healthy immune system response.

Vitamin C - Strengthens the immune system in 20 different ways

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin essential for the normal growth and repair of connective tissue, namely, bone, cartilage, blood vessels and skin.

It is a key for a strong and well-functioning immune.

Here's how:

1.     Vitamin C supports the production of interferons.

Interferons are produced when the presence of pathogens is detected.

They facilitate the ability of cells to initiate protective cellular defenses.

2.     Vitamin C enhances the function of phagocytes.

Phagocytes are a kind of white blood cell that surrounds pathogens and other dangerous particles. Once the intruders are captured, they are digested and neutralized enzymatically.

3.     Vitamin C is mainly found in white blood cells.

Some of these primary cells of the immune system have levels of vitamin C up to 80 times higher than the levels found in the plasma.

4.     Vitamin C supports the cellular immune response.

There are 2 main ways that the body can respond to a pathogen: antibody immunity and cellular immunity. The cell-mediated response refers to the activation of macrophages, natural killer cells, and antigen-specific T-lymphocytes that attack anything that is perceived as a foreign agent.

5.     Vitamin C enhances cytokine production by white blood cells.

Cytokines are communication proteins released from certain white blood cells and transmit information to other cells, thus promoting the immune response.

6.     Vitamin C inhibits the apoptosis of various forms of T-lymphocytes.

T-lymphocytes are a type of white blood cell. They are an integral part of the cell-mediated immune defense system. Vitamin C helps to keep these important cells alive and viable.

7.     Vitamin C enhances the production of nitrogen oxide by phagocytes.

Nitrogen oxide is produced in massive quantities in these cells, and is one of the factors that will kill captured pathogens.

8.     Vitamin C enhances the production of T-lymphocytes.

These cells are essential for cell-mediated immune responses, and vitamin C helps to multiply in number.

9.     Vitamin C increases the production of B lymphocytes.

These white blood cells produce the antibodies as part of the antibody-mediated immune response. These antibodies are formed in response to the initial introduction of an invading pathogen or antigen.

10. Vitamin C inhibits the production of neuraminidase.

Some pathogenic viruses and bacteria create neuraminidase, an enzyme that keeps them from being trapped in the mucus, one of the natural lines of body defense. By inhibiting neuraminidase, vitamin C helps to optimize this defense mechanism of the body.

11. Vitamin C supports the production and activity of antibodies.

Good antibody function is important for a healthy immune system.

12. Vitamin C supports the activity of natural killer cells.

Natural killer cells are small lymphocytes that can attack directly cells, such as cancer cells, and kill them

13. Vitamin C favors the formation of prostaglandins.

Prostaglandins are hormones - compounds that control a variety of physiological processes, including regulation of T-cell function.

14. Vitamin C supports circular GMP levels in lymphocytes.

Circular GMP plays a leading role in regulating various physiological responses, including immune responses. Circular GMP is important for normal reproduction and differentiation (specificity for specific purposes) of cells. Circular GMP also controls the action of many hormones, and appears to mediate relaxation of smooth muscle.

15. Vitamin C supports localized production and / or interaction with hydrogen peroxide.

Vitamin C and hydrogen peroxide can kill microorganisms and can dissolve the protective granules of certain bacteria, such as pneumococci.

16. A lesser known property of vitamin C is that it inhibits histamine.

This effect of vitamin C is important for supporting the immune to local factors.

17. Vitamin C neutralizes oxidative stress.

18. Vitamin C improves and enhances the immune response achieved by vaccination.

19. Vitamin C enhances the mucolytic effect.

This property helps to fluidize fatty secretions, increasing immune access to infection.

20. Vitamin C can make bacterial membranes more permeable to some antibiotics.

Vitamin C is an ardent supporter of healthy immune function.

---

The immune system depends to a significant extent on the intake of nutrients!

Vitamin C is an antioxidant that helps prevent and treat the common cold.

Many infections lead to the activation of phagocytes, which in turn release oxidizing agents, also known as active forms of oxygen (ROS).

Vitamin C deficiency can lead to reduced resistance to certain pathogens, while a higher supply strengthens various parameters of the immune system.

♦ Regular administration of vitamin C has shortened the duration of the common cold! ♦

How to improve mental health

AYURVEDA’S DEFINITION OF HEALTH

“sama dosha sama agnischa sama dhatu mala kriyaaha|

Prasanna atma  indriya manaha swastha iti abhidheeyate” – Sushruta Samhita

Meaning:-

It defines a healthy person as someone whose doshas (bio-psychic forces) are all in equilibrium, the digestive fire (agni) is in a balanced state (calledsama), in addition to the body’s tissues (dhatus) and waste products (mala) being in balance. The quote also states that the mind (mana), sense organs (indriyas), and the person’s soul (atma) must be also in a pleasant state (prasanna). When a person is balanced in all of those areas, he or she is considered healthy by Ayurvedic standards

Health’s a state of physical, mental and social wellbeing

Mental health is much more than a diagnosis. It's your overall psychological well-being—the way you feel about yourself and others as well as your ability to manage your feelings and deal with everyday difficulties.

v Tell yourself something positive.

v Write down something you are grateful for.

v Focus on one thing (in the moment).

v Exercise.

v Eat a good meal.

v Do something for someone else.

v Research shows that being helpful to others has a beneficial effect on how you feel about yourself. Being helpful and kind—and valued for what you do—is a great way to build self-esteem. The meaning you find in helping others will enrich and expand your life.

v Take a break.

v In those moments when it all seems like too much, step away, and do anything but whatever was stressing you out until you feel a little better. Sometimes the best thing to do is a simple breathing exercise: Close your eyes and take 10 deep breaths. For each one, count to four as you inhale, hold it for a count of four, and then exhale for another four. This works wonders almost immediately.

v Go to bed on time.

v A large body of research has shown that sleep deprivation has a significant negative effect on your mood. Try to go to bed at a regular time each day, and practice good habits to get better sleep. These include shutting down screens for at least an hour before bed, using your bed only for sleep or relaxing activities, and restricting caffeinated drinks for the morning.

v Keep it cool for a good night's sleep. The optimal temperature for sleep is between 60 and 67 degrees Fahrenheit.

v Show some love to someone in your life. Close, quality, relationships are key for a happy, healthy life.

v Boost brainpower by treating yourself to a couple pieces of dark chocolate every few days. The flavanoids, caffeine, and theobromine in chocolate are thought to work together to improve alertness and mental skills.

v Take time to laugh. Hang out with a funny friend, watch a comedy or check out cute videos online. Laughter helps reduce anxiety.

v Go ahead and yawn. Studies suggest that yawning helps cool the brain and improves alertness and mental efficiency.

v Work some omega-3 fatty acids into your diet–they are linked to decreased rates of depression and schizophrenia among their many benefits. Fish oil supplements work, but eating your omega-3s in foods like wild salmon, flaxseeds or walnuts also helps build healthy gut bacteria

v Practice forgiveness - even if it's just forgiving that person who cut you off during your commute. People who forgive have better mental health and report being more satisfied with their lives.

v Take 30 minutes to go for a walk in nature - it could be a stroll through a park, or a hike in the woods. Research shows that being in nature can increase energy levels, reduce depression and boost well-being.

v Do your best to enjoy 15 minutes of sunshine, and apply sunscreen. Sunlight synthesizes Vitamin D, which experts believe is a mood elevator.

v Build social networks

v Strong social ties have been associated with a lower risk of dementia, as well as lower blood pressure and longer life expectancy.

v "Anyone who has never made a mistake has never tried anything new." -Albert Einstein.

v Try something outside of your comfort zone to make room for adventure and excitement in your life.

Side Effects of Hypothyroidism Medication

The main risk of thyroid medicine is if you take too much of it, you can get symptoms of an overactive thyroid, like:

v Fast heartbeat

v Sensitivity to heat

v Hunger

v Nervousness and anxiety

v Shakiness

v Sweating

v Thin skin and brittle hair

v Tiredness

v Trouble sleeping

v Weight loss

If you have any of these, see your doctor for a blood test. He may need to lower your dose.

Drugs That Interact With Thyroid Medicine

Some medicines can affect the way your thyroid drug works, including:

v Anti-seizure medicines like carbamazepine (Tegretol) and phenytoin sodium (Dilantin)

v Birth control pills and estrogen

v Cancer drugs called tyrosine kinase inhibitors

v Medicines for depression, like sertraline (Zoloft)

v Testosterone

If you take one of these meds, talk to your doctor about how you should time taking your other medications based on when you take your thyroid medication.

Common side effects of Thyronorm

v Palpitations.

v Vomiting.

v Anxiety.

v Diarrhea.

v Flushing (sense of warmth in the face, ears, neck and trunk)

v Weight loss.

v Nervousness.

v Restlessness.

Facts about Down Syndrome.

Down syndrome is a condition in which a person has an extra chromosome. Chromosomes are small “packages” of genes in the body. They determine how a baby’s body forms during pregnancy and how the baby’s body functions as it grows in the womb and after birth. Typically, a baby is born with 46 chromosomes. Babies with Down syndrome have an extra copy of one of these chromosomes, chromosome 21. A medical term for having an extra copy of a chromosome is ‘trisomy.’ Down syndrome is also referred to as Trisomy 21. This extra copy changes how the baby’s body and brain develop, which can cause both mental and physical challenges for the baby.

Even though people with Down syndrome might act and look similar, each person has different abilities. People with Down syndrome usually have an IQ (a measure of intelligence) in the mildly-to-moderately low range and are slower to speak than other children.

Some common physical features of Down syndrome include:

•        A flattened face, especially the bridge of the nose

•        Almond-shaped eyes that slant up

•        A short neck

•        Small ears

•        A tongue that tends to stick out of the mouth

•        Tiny white spots on the iris (colored part) of the eye

•        Small hands and feet

•        A single line across the palm of the hand (palmar crease)

•        Small pinky fingers that sometimes curve toward the thumb

•        Poor muscle tone or loose joints

•        Shorter in height as children and adults

How Many Babies are Born with Down Syndrome?

Down syndrome remains the most common chromosomal condition diagnosed in the United States. Each year, about 6,000 babies born in the United States have Down syndrome. This means that Down syndrome occurs in about 1 in every 700 babies.

Types of Down Syndrome

There are three types of Down syndrome. People often can’t tell the difference between each type without looking at the chromosomes because the physical features and behaviors are similar.

Ø Trisomy 21: About 95% of people with Down syndrome have Trisomy 21.2 With this type of Down syndrome, each cell in the body has 3 separate copies of chromosome 21 instead of the usual 2 copies.

Ø Translocation Down syndrome: This type accounts for a small percentage of people with Down syndrome (about 3%).2 This occurs when an extra part or a whole extra chromosome 21 is present, but it is attached or “trans-located” to a different chromosome rather than being a separate chromosome 21.

Ø Mosaic Down syndrome: This type affects about 2% of the people with Down syndrome.2 Mosaic means mixture or combination. For children with mosaic Down syndrome, some of their cells have 3 copies of chromosome 21, but other cells have the typical two copies of chromosome 21. Children with mosaic Down syndrome may have the same features as other children with Down syndrome. However, they may have fewer features of the condition due to the presence of some (or many) cells with a typical number of chromosomes.

Causes and Risk Factors

Ø The extra chromosome 21 leads to the physical features and developmental challenges that can occur among people with Down syndrome. Researchers know that Down syndrome is caused by an extra chromosome, but no one knows for sure why Down syndrome occurs or how many different factors play a role.

Ø One factor that increases the risk for having a baby with Down syndrome is the mother’s age. Women who are 35 years or older when they become pregnant are more likely to have a pregnancy affected by Down syndrome than women who become pregnant at a younger age.

Diagnosis

There are two basic types of tests available to detect Down syndrome during pregnancy: screening tests and diagnostic tests. A screening test can tell a woman and her healthcare provider whether her pregnancy has a lower or higher chance of having Down syndrome. Screening tests do not provide an absolute diagnosis, but they are safer for the mother and the developing baby. Diagnostic tests can typically detect whether or not a baby will have Down syndrome, but they can be more risky for the mother and developing baby. Neither screening nor diagnostic tests can predict the full impact of Down syndrome on a baby; no one can predict this.

Screening Tests

Screening tests often include a combination of a blood test, which measures the amount of various substances in the mother’s blood (e.g., MS-AFP, Triple Screen, Quad-screen), and an ultrasound, which creates a picture of the baby. During an ultrasound, one of the things the technician looks at is the fluid behind the baby’s neck. Extra fluid in this region could indicate a genetic problem. These screening tests can help determine the baby’s risk of Down syndrome. Rarely, screening tests can give an abnormal result even when there is nothing wrong with the baby. Sometimes, the test results are normal and yet they miss a problem that does exist.

Diagnostic Tests

Diagnostic tests are usually performed after a positive screening test in order to confirm a Down syndrome diagnosis. Types of diagnostic tests include:

Ø    Chorionic villus sampling (CVS)—examines material from the placenta

Ø    Amniocentesis—examines the amniotic fluid (the fluid from the sac surrounding the baby)

Ø    Percutaneous umbilical blood sampling (PUBS)—examines blood from the umbilical cord

These tests look for changes in the chromosomes that would indicate a Down syndrome diagnosis.

Other Health Problems

Many people with Down syndrome have the common facial features and no other major birth defects. However, some people with Down syndrome might have one or more major birth defects or other medical problems. Some of the more common health problems among children with Down syndrome are listed below.8

Ø Hearing loss

Ø Obstructive sleep apnea, which is a condition where the person’s breathing temporarily stops while asleep

Ø Ear infections

Ø Eye diseases

Ø Heart defects present at birth

Health care providers routinely monitor children with Down syndrome for these conditions.

Ayurvedic remedies for Erectile Dysfunction and Premature ejaculation.

Sexual wellbeing depend 70 percent on mental health and 30 percent on physical & hormonal. In Ayurveda Vajikarana is branch of Astangayurveda being practiced since time immemorial.  Ayurveda has two aims i.e. protection and promotion of health and secondly cure from diseases. Vajikarana may be employed for fulfilling both of them i.e. promotion of sexual health and curing the sexual diseases. Sexuality and reproduction are so vital in Ayurveda that an entire discipline, known as Vajikarana, is dedicated to enhancing fertility and rejuvenating sexual and reproductive energy.

Vajikarana deals with the preservation and amplification of sexual potency of a healthy man and conception of healthy progeny as well as management of defective semen, disturbed sexual potency and spermatogenesis along with treatment of seminal related disorders in man. Vajikarana promotes the sexual capacity and performance as well as improves the physical, psychological and social health of an individual. Factually the Vajikarana is not exactly aphrodisiac but the current connotational meaning is same. Vajikarana therapy may minimize occurrence of congenital disorders besides it may also boost the genetic constitution of baby. Sexual intercourse commonly plays a strong role in human bonding, usually being used solely for pleasure and often leading to stronger emotional bonds. Acharya charak described all about Vajikarna in Charak chikitsha chapter two.

 Erectile dysfunction (ED) is the inability to get or keep an erection firm enough to have sexual intercourse. It’s sometimes referred to as impotence, although this term is now used less often.

Ayurveda have too many ways to treat sexual as well as infertility disorder and treatment descrived in vajikaran chapter.

Physiology of erection

According to Ayurveda physiology erection is controlled by Apana vayu.

This vayu rules downward and outward movement in our body (i.e., all elimination). Nearly everything going into our body must go out. This applies to food, drink, and breath. This vayu is also associated with the female menstrual cycle, the act of giving birth, and male ejaculation. When a woman’s cycle is on schedule and she is able to conceive and give birth, it is said to be a sign that apana vayu is healthy. Being able to eliminate regularly is considered another sign. If there is too much elimination of any type, then apana vayu is considered weak (due to its inability to control the outward movement).

ED can occur because of problems at any stage of the erection process. An erection is the result of increased blood flow into your penis. Blood flow is usually stimulated by either sexual thoughts or direct contact with your penis.

When a man is sexually excited, muscles in the penis relax. This allows for increased blood flow through the penile arteries, filling two chambers inside the penis. As the chambers fill with blood, the penis grows rigid.

An erection ends when the muscles contract and the accumulated blood can flow out through the penile veins.

Erectile dysfunction causes-

There are many possible causes of ED, and they can include both emotional and physical conditions. Common causes include:

v Cardiovascular disease

v Neurological disorders

v Hormonal disturbance and endocrine abnormalities

v Diabetes

v Hypertension, or high blood pressure

v High cholesterol

v Obesity

v Low testosterone levels or other hormone imbalances

v Kidney disease

v increased age

v Stress

v Anxiety

v Depression

v Relationship problems

v Certain prescription medications, such as those used to treat high blood pressure or depression

v sleep disorders

v Drug use

v consuming too much alcohol

v using tobacco products

v Certain health conditions, such as Parkinson’s disease or multiple sclerosis (MS)

v Damage to the pelvic area through injury or surgery

v Peyronie’s disease, which causes scar tissue to develop in the penis

Erectile dysfunction treatment

Treatment for ED will depend on the underlying cause. You may need to use a combination of treatments, including medication or talk therapy.

Medications

A number of psychological factors can cause ED. If you’re experiencing psychological ED, you may benefit from talk therapy. Over several sessions, you and your therapist will discuss:

Vacuum pumps

This treatment uses the creation of a vacuum to stimulate an erection. Blood is drawn into the penis as the device is used, leading to an erection.

A vacuum pump device consists of a few different components:

•                     A plastic tube, which you place over your penis

•                     A pump, which works to create the vacuum by drawing air out of the plastic tube

•                     An elastic ring, which you’ll move to the base of your penis as you remove the plastic tube

•                     The elastic ring functions to maintain the erection, holding the blood in the penis and preventing it from returning to circulation. It can be left in place for 30 minutes. Read more about vacuum pumps and how to use them.

•                     Erectile dysfunction symptoms

You may have ED if you regularly have:

•        Trouble getting an erection

•        Difficulty maintaining an erection during sexual activities

•        reduced interest in sex

Other sexual disorders related to ED include:

•        Premature ejaculation

•        delayed ejaculation

•        Anorgasmia, or the inability to achieve orgasm after ample stimulation

Speak with your doctor if you have any of these symptoms, especially if they’ve lasted for 3 or more months. They can help determine whether your symptoms are caused by an underlying condition that requires treatment.

Erectile dysfunction tests

Additional tests

Your doctor may perform additional testing to help diagnose your ED. Tests can include:

v Ultrasound. An ultrasound can be used to examine the blood vessels of the penis to determine if there’s a problem with penile blood flow.

v Nocturnal penile tumescence (NPT) test. A portable, battery-powered device, worn on the thigh, is used to evaluate the quality of your nocturnal erections. Data is stored in the device, which your doctor can access later.

v Injection test. During this test, a medication is injected into your penis to stimulate an erection. This allows your doctor to evaluate the firmness of the erection and how long it lasts.

v Urine tests. Urine tests can be used to check for diabetes or other underlying health conditions.

v Blood tests. Blood tests can be used to check for conditions such as diabetes, heart disease, thyroid issues, and low levels of testosterone.

v Erectile dysfunction exercises

v Certain exercises can also help with ED.

v Testosterone level

Kegel exercises

Kegel exercises are simple movements you can do to strengthen your pelvic floor muscles. Moderate to vigorous exercise is not only good for your overall health, but also can increase blood flow, possibly helping with ED. Examples include running and swimming.

Erectile dysfunction foods

ED is often related to problems with blood flow. Maintaining your blood vessel health may be beneficial in both preventing and treating ED. This can be achieved through making certain lifestyle choices, such as eating a healthy diet.

Take these simple steps to help reduce your risk of developing ED:

•                     Eat whole grains, vegetables, and fruits.

•                     Limit your consumption of red meats, full-fat dairy and processed sugars.

•                     Drink alcohol in moderation.

•                     Stop smoking and tobacco

•                     Several specific foods, from cocoa to watermelon, may help with ED. Erectile

Massage

Prostatic massage, a form of massage therapy, may be used for ED. Prostatic massage is often used in combination with other treatments.

During prostatic massage, a practitioner will massage the tissues in and around the groin to promote blood flow to your penis. You may need to undergo a massage several times a week. The length of massage treatment depends on your symptoms.

So far, there have only been limited studies on prostatic massage and its effectiveness. Get tips on finding a practitioner, and more, with the help of this short guide.

v Having high amounts of sugar in your blood can lead to damage of the blood vessels and nerves. This damage can also affect the blood vessels and nerves located around the penis, leading to difficulties attaining or maintaining an erection.

Prevention and Ayurvedic medicines that can be help full in the treatment of sexual disorders-

v Manmanth rasha

v Narsingh churna

v Swarn makardhwaj rasha

v Uttar basti

v Anuvashan basti

v Akarkarbh churn

v Ashwagandha churn

v Tribang Bhashm

v Vasant Kushmakar rasha

v Satavari churn

v Ashwagandha Churn

v Shri Gopal Tailam

v Rashyan yogas

v Arjunarishta

v Milk and ghee

v Shukrastambhak Vati

v Urad

v Laxatives

v Agnidipan

v Shnehan

v Chywanprash

v vanari kalp

v  Vajikar lep

v Virechan

v Kiwi

v Kesar sidhha kseer

v Deepan and anulomak aushadi

v Stop masturbation

v Herbs and supplements

v Certain herbsTrusted Source and supplements have been shown to treat ED, with varying degrees of success, including:

v Asparagus racemosus

v dehydroepiandrosterone (DHEA)

v Ginseng, such as Korean red ginseng

v L-arginine

v L-carnitine

v yohimbe

v Keep medical conditions such as heart disease and diabetes under control.

v Make sure that you get regular exercise.

v Maintain a healthy weight.

v Focus on eating a healthy diet.

v Find ways to reduce or manage stress.

v Seek help if you’re experiencing anxiety or depression.

v Yoga , aerobics & Pranayam.

v Moring walk

v Good Sleep