Vitamins that may cause your lack of sleep

Diet and sleep are known to be closely related. However, the truth is that our understanding of how specific foods affect our sleep is still far from complete. Here, I examine five vitamins that seem to affect both the quantity and quality of our sleep, as well as how peaceful and deep it is. You'll find that a number of these vitamins may influence our susceptibility to sleep disorders such as sleep apnea and insomnia. Furthermore, our circadian rhythms—the 24-hour biorhythms that govern our sleep-wake cycles—seem to be influenced by at least two of them.

Eating a nutritious diet can help with sleep quality. Often, we don't get all the nutrients we require from our diet alone. Supplements may be rather significant. But before you run out and add the vitamins below to your supplement list, I encourage you to do two things. Look for ways to improve your vitamin intake through your diet. And talk to your doctor. Getting the dosing—and the timing—of supplement intake is critical to success, when it comes to sleep. 

Always consult your doctor before you begin taking a supplement or make any changes to your existing medication and supplement routine. This is not medical advice, but it is information you can use as a conversation-starter with your physician at your next appointment.

According to various studies, several vitamins have been found to affect sleep. Here are some key findings:

Vitamin B Complex:

• Vitamin B complex has been identified as a helpful treatment for nocturnal leg cramps.

Iron:

• Deficiencies in iron may be related to restless leg syndrome or periodic leg movement disorder, both of which can affect sleep maintenance.

Vitamin A:

• Vitamin A and related compounds contribute to the regulation of the sleep-wake cycle, with effects on sleep timing, sleep duration, and sleep quality 2.

• People who consume less vitamin A and related compounds tend to have shorter sleep durations.

Vitamin K:

• Low levels of vitamin K have been linked to short sleep duration and poor sleep quality.

Vitamin D:

• Adequate levels of vitamin D are important for many aspects of health, including sleep.

• Low levels of vitamin D have been associated with a higher risk of poorer sleep quality.

• However, high doses of vitamin D consumption may be related to reducing melatonin levels, the hormone that controls the sleep cycle.

• Health professionals recommend taking vitamin D in the morning to avoid interfering with melatonin production and affecting sleep quality.

• Vitamin D deficiency has been linked to sleep disorders, sleep difficulties, shorter sleep duration, and nocturnal awakenings.

Vitamin E:

• Vitamin E may help reduce night sweats, which can be disruptive to sleep.

• Vitamin E has also been found to reduce memory loss in sleep-deprived rats.

It's important to note that while these studies suggest a potential relationship between vitamins and sleep, more research is needed to fully understand the mechanisms and effects. It's always best to consult with a healthcare professional before making any changes to your vitamin intake or sleep routine.

Eat a variety of foods

Eating a wide range of foods in the appropriate amounts from each of the five major food groups is considered healthy eating.

Consuming a range of foods from the five major food groups keeps your diet interesting with a variety of flavors and textures while also giving your body a variety of nutrients, promoting good health, and lowering your risk of disease.

Numerous items that are frequently included on a regular basis in modern diets are not included in the five food groups. Although they can be occasionally enjoyed, these foods—also known as "junk food," "discretionary choices," or "occasional foods"—should not be a regular part of a healthy diet. Although high in kilojoules (energy), fats and oils are essential for a balanced diet in moderation.

It's simple to make small adjustments to align your diet more closely with the Normal Dietary Guidelines, regardless of where you're starting from. Just concentrate on cutting back on the occasional food and increasing your intake of items from the five major dietary groups.

The 5 food groups are:

• vegetables and legumes or beans

• fruit

• lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes or beans

• grain (cereal) foods, mostly wholegrain or high cereal fiber varieties

• milk, yoghurt, cheese or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients. For example, key nutrients of the milk, yoghurt, cheese and alternatives group include calcium and protein, while the fruit group is a good source of vitamins, especially vitamin C.

Eating a varied, well-balanced diet means eating a variety of foods from each of the 5 food groups daily, in the recommended amounts. Because different foods provide different types and amounts of key nutrients, it is important to choose a variety of foods from within each food group. As a bonus, choosing a variety of foods will help to make your meals interesting, so that you don't get bored with your diet.

You may consult with us for health & fitness, disease prevention, natural care, Nutrition and health management. Contact at +91-9748354306.

Get relief from body pain at above 50 years woman

Body pain can be a common and often challenging experience for women aged 50 and above, affecting their daily routines and overall quality of life. As individuals age, they may encounter a variety of musculoskeletal issues, hormonal changes, and other factors that contribute to discomfort and pain. In this article, we will explore effective strategies and holistic approaches to help older women manage and alleviate body pain, enabling them to maintain an active and fulfilling lifestyle well into their later years. From understanding common pain issues to incorporating exercise, alternative therapies, and dietary considerations, this comprehensive guide aims to provide valuable insights and practical tips for achieving relief from body pain in women over 50.

1. Understanding Common Body Pain Issues in Women Over 50

Identifying Age-Related Aches and Pains

Feeling creaky and achy as you hit the fabulous 50s? You're not alone! We'll delve into those mysterious twinges and tweaks that seem to come out of nowhere.

Exploring the Impact of Hormonal Changes on Pain Perception

Hormones can be a pain in the... well, literally! Let's uncover how those hormonal rollercoasters can influence how we experience pain.

Common Musculoskeletal Conditions in Older Women

From arthritis to osteoporosis, we'll break down the common culprits causing discomfort in the seasoned female body.

2. Effective Pain Management Strategies for Older Women

Medication Options and Considerations

Pills, pills, pills – but which ones are right for you? We'll navigate the maze of medications to find the best pain relief solution.

Physical Therapy and Rehabilitation Techniques

Skip the sweatbands and leg warmers – we'll explore how physical therapy can get you moving pain-free and grooving like it's the '80s.

Incorporating Relaxation and Stress-Reduction Techniques

Stress less, pain less! Discover how calming the mind can help tame the body's aches and pains.

3. Importance of Regular Exercise for Alleviating Body Pain

Benefits of Exercise for Pain Relief

No pain, no gain? Not quite! Learn how staying active can actually help ease those pesky pains.

Choosing Safe and Effective Exercise Routines

Don't worry, we won't make you do burpees. Find out the best exercises for getting stronger, more flexible, and pain-free.

Combining Strength, Flexibility, and Cardiovascular Training

Let's mix it up! We'll show you how a balanced workout routine can keep your body feeling like a well-oiled machine.

4. Exploring Alternative Therapies and Remedies for Pain Relief

Acupuncture and Acupressure for Pain Management

Needles and pressure points might sound scary, but they could be your ticket to sweet relief. Let's poke around the world of alternative pain therapies.

Herbal Remedies and Supplements to Ease Body Pain

Who needs a magic potion when you've got herbs and supplements? Discover nature's pharmacy for soothing those aches and pains.

Heat and Cold Therapies for Targeted Pain Relief

Ice, ice, baby! Or maybe heat is more your style? Find out which temperature therapy can cool down your fiery pain or warm up those achy muscles.

5. Dietary Considerations for Managing Body Aches and Pains

Get Your Pain in Check with Anti-Inflammatory Foods

Toss those berries and walnuts into your salad! These anti-inflammatory foods can help calm the pain and inflammation in your body, making day-to-day activities a lot less of a bother. Plus, who doesn't love a colorful and tasty meal that also fights pain?

Stay Hydrated, Stay Happy: The Role of Water in Pain Management

Water is your body's best friend, especially when it comes to managing pain. Keep those joints and muscles happy and hydrated by guzzling down those eight glasses a day. Your body will thank you, and you might just find yourself feeling a little sprightlier too!

Feed Your Joints and Muscles Right: Optimizing Nutrient Intake

A balanced diet isn't just good for your waistline; it's also crucial for your joint and muscle health. Say hello to leafy greens, lean proteins, and plenty of colorful veggies to keep those aches and pains at bay. Your body will be singing with joy!

6. The Role of Mind-Body Techniques in Pain Reduction

Find Your Zen: Meditation and Mindfulness for Pain Relief

Stressed about the pain? Take a breather and dive into some meditation or mindfulness practices. These techniques can help you find peace amidst the pain, making those discomforting moments a little more bearable.

Picture This: Guided Imagery and Visualization for Pain Management

Let your mind wander to a peaceful place through guided imagery and visualization. By painting a serene picture in your mind, you can distract yourself from the pain and maybe even trick your brain into feeling a tad less achy. Who knew daydreaming could be so therapeutic?

Breathe In, Breathe Out: Relaxation Techniques for Pain Control

Deep breaths, my friend! Breathing exercises and relaxation techniques can work wonders in easing your body's tension and reducing pain. So, take a moment, inhale the good vibes, and exhale those pesky pains away.

7. Seeking Professional Help: When to Consult a Healthcare Provider

Listen to Your Body: Signs That Signal It's Time for Medical Attention

Your body has a way of letting you know when something's not right. If the pain is persistent, intense, or accompanied by other worrisome symptoms, don't hesitate to reach out to a healthcare provider. It's better to be safe than sorry!

Team Up for Pain Management: Working with Specialists

Sometimes, managing pain requires a team effort. Collaborate with healthcare specialists to create a comprehensive pain management plan tailored to your unique needs. With the right experts by your side, you'll be on your way to a more comfortable life in no time.

A Team Approach to Wellness: the Benefits of Multidisciplinary Pain Care

Why settle for one superhero when you can have a whole squad? Multidisciplinary pain care teams bring together experts from various fields to tackle your pain from all angles. With their powers combined, you'll be unstoppable in your quest for pain relief.

8. Maintaining a Holistic Approach to Wellness in Later Years

Building a Well-Rounded Routine for Overall Well-Being

It's all about balance, baby! Embrace a holistic approach to wellness by incorporating physical activity, healthy eating, stress management, and self-care into your daily routine. Your body will thank you for the love and attention, and you'll be strutting through your later years like a champ!

Closing Thoughts

In conclusion, prioritizing pain management and seeking relief from body aches and pains is crucial for women over 50 to maintain their well-being and independence. By incorporating a combination of effective strategies such as regular exercise, alternative therapies, mindful practices, and proper nutrition, older women can address their pain issues proactively and improve their overall quality of life. 

Remember, consulting healthcare providers when necessary and adopting a holistic approach to wellness can make a significant difference in managing and alleviating body pain as we age. Embrace these solutions to empower yourself in overcoming discomfort and enjoying a healthier, more active lifestyle beyond 50.

You may consult with us for health & fitness, disease prevention, natural care and health management. Contact at +91-9748354306. 

Constipation and Bowel movement - PART - II

 

Constipation treatment

Most cases of constipation are easy to treat at home with diet and exercise. Some cases require doctor recommendations, prescription medicine, or a medical procedure.

 

At home treatment includes:

• Diet: Eating a healthy diet with fiber and drinking plenty of fluids (water is the most helpful) can usually clear up constipation.

ü  High fiber foods include beans, dried fruits, fresh fruits and vegetables, whole-grain foods (choose brown rice or whole wheat bread instead of white), flaxseed meal, and powdered products containing psyllium. For example, 3 cups of popped popcorn has a little more than 3 grams of fiber. One cup of oatmeal has 4 grams of fiber. Adding fiber to each meal and snack will help you reach your goal for the day. Fiber supplements are helpful. Processed foods, such as desserts and sugary drinks, only make constipation worse.

ü  Men over the age of 50 should get at least 38 grams of fiber per day.

ü  Women over 50 should get 25 grams per day.

ü  Children ages 1 to 3 should get 19 grams of fiber per day.

ü  Children between 4 and 8 years old should get 25 grams per day.

ü  Girls between 9 and 18 should get 26 grams of fiber each day. Boys of the same age range should get between 31 and 38 grams of fiber per day.

• Bowel training: Teach your children to go to the bathroom when they have to. Holding it can lead to constipation. This also may be necessary for your elderly parents, if you are caring for them.

• Laxatives: This is over-the-counter medicine that helps you have a bowel movement. Laxatives should only be used in rare instances. Do not use them on a regular basis. If you have to use a laxative, bulk-forming laxatives are best. These work naturally to add bulk and water to your stools so they can pass easily. Bulk-forming laxatives can cause some bloating (when your stomach feels full) and gas.

·        Doctor recommended treatments:

• Mineral oil: Do not use this without your doctor’s recommendation. Your doctor may recommend using it if you recently had surgery and should not strain for a bowel movement. Do not use it regularly. It causes your body to lose important vitamins A, D, E and K.

• Enema: This is a liquid medicine. It is inserted into your anus to help with constipation. It is often used after a surgery or before some medical procedures.

• Prescription medicine. Your doctor will prescribe a medicine based on the reason for your constipation.

• Medical procedures. This is done to help remove stool from the intestine.

• Surgery: This is rare. It might involve removing a damaged intestine for serious reasons.

GOOD NEWS - Natural Remedies

Making smart food choices and adopting good habits can make a difference. Foods high in fiber may help keep your bowels working regularly.

 

Choose a Variety of Foods with Dietary Fiber

Dietary fiber may help promote health in a variety of ways. Fiber may help manage both cholesterol and blood glucose levels. Fiber may also speed up the transit of stool through the digestive system, which can help keep you regular.

 

 

The daily recommendation for dietary fiber is 14 grams for every 1,000 calories, which is about 25 grams for women and 31 grams for men per day.

 

Sources of dietary fiber include:

- Fruits, such as blueberries, raspberries, strawberries, pears, apples with skin on, prunes (dried or

  stewed) and raisins.

• - Unsalted nuts and seeds, such as almonds, peanuts, pecans and walnuts, as well as 
•    pumpkin, sunflower, flax and chia seeds.
• - Vegetables, such as green peas, broccoli, sweet potato, winter squash and pumpkin.
• - Whole grain foods such as brown rice, whole grain bread and rolls, whole grain pastas,
•    wheat bran and bran cereals.

In contrast, a low fiber eating pattern may contribute to constipation. Foods low in dietary fiber include refined grains, such as white bread and rolls, white rice, spaghetti and other pastas, cereals and baked goods made from white flour.

 

Become a Label Reader:

The amount of fiber in foods is included on the food label under the “Carbohydrates” heading. Your goal is to eat 100% of the recommended daily value of fiber. When selecting products:

1. Aim for foods with over 5% daily value dietary fiber per serving.
2. High fiber foods contain 20% or more dietary fiber per serving.

Increase Your Fiber Intake Slowly

Adding fiber too quickly may cause abdominal discomfort. If you have not been eating foods high in fiber, slowly increase your fiber intake. Increase your fiber intake slowly across five days. Be careful not to increase it by more than 5 grams each day. Follow this practice until reaching your desired intake.

Pair High Fiber Foods with Fluids

Drink plenty of water or other unsweetened beverages throughout the day. Fluids help keep your stool soft, which makes them easier to pass. Including prune juice in your daily eating plan may also help keep you regular. Starting the day with a warm beverage can be helpful, too.

 

If you don't consume enough fluids, high fiber foods may increase your risk of constipation. How much fluid you need depends on many factors including your age, gender, activity level and the climate where you live.

 

Get Moving

Being active may also help to keep your bowel movements regular. Individuals who do not participate in regular physical activity may be more likely to become constipated. Short, 10 to 15 minute walks after each meal can help keep your bowels working normally.