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Archive for April, 2010

Can’t Get no Sleep?

19 Apr



Can’t get no sleep? Well you are not alone. It is a known fact that more than a third of adults complain of sleep problems, yet insomnia remains under recognized and inadequately treated.

There are several factors hindering the appropriate recognition of insomnia and its appropriate management. They include lack of physician education about insomnia and also the belief that sleep complaints are not important – amongst both patients and physicians.

It was indicated in a recent survey that more than 40% of adults rely on sleep aids to sleep. More shockingly it was revealed that insomnia sufferers would turn to sleep aids first whether over-the -counter or prescribed, before considering drug-free alternatives.

The pharmaceutical industry is one of the most profitable organizations in the world, making more than $550 Billion dollars worth in sales in 2004 alone! A majority of their profits come from prescription medication. What some people don’t realize is that these are profit driven businesses and that more money goes into advertising than the research they put into developing drugs.

Their advertising campaigns consist of images of happy, smiling people leading fulfilling and healthy lives. We are often blinded from the truth. We see these fancy adverts and think ‘I want that!’ The emotional attachment to these adverts is exactly what these big corporations want.

They are not interested in your health or your well being. Do they ever tell you about the possible adverse drug reactions? I doubt it, otherwise you would probably know about the estimated 100,000 deaths in the US each year from adverse drug reactions alone.

Using prescription or over-the-counter sleep aids for the short term can help restore sleep rhythm. However, they should not be relied upon especially for the long term sufferer as excessive use can cause ‘rebound’ insomnia.

Roughly 3.45 hours a day is spent watching TV for the average American. We are consistently exposed to big corporation advertisements selling the dream of a better healthier life. In fact many prescription drugs are becoming household names because of their successful advertising campaigns.

Prolonged use of prescription medication in the long term will break down your body’s natural sleep cycle and make sleep very difficult. It may also affect the amount of deep sleep you attain during the night as most major sleeping pills interfere with normal brain wave patterns and activity.

You may find that you wake up feeling groggy, drowsy or tired. Other Side effects include excessive sweating, headaches, blurred vision, dizziness and palpitations. Sleeping pills may help you get to sleep but with continual use your body will build tolerance, and you may find that you need to increase your dose to attain the same affect.

In a recent survey it indicated that only 63 percent of medical schools were including structured sleep medicine sessions in their curricula. More shockingly in a recent study, only 10 percent of primary care physicians rated their sleep knowledge as good. Furthermore there is a common belief among physicians that treatments are not effective or cause more problems.

If you absolutely have to take something, then consider natural sleep remedies first. Standardized Valerian extract is a safe and non-addictive sedative that works by calming the mind and body. Hops and Lemon balm are also soothing remedies which can help you drift off to sleep.

Although natural sleep remedies contain natural ingredients it may interfere with prescription medication or may not be suitable for you. Professional medical advice should be sought when considering alternative remedies and sleeping aids.

If you can’t get no sleep then it is important to tackle the underlying cause and not just the symptoms. This is why many people fail at beating insomnia. If you suffer from insomnia, consider alternative therapies and practices such as hypnotherapy and acupuncture to relieve your insomnia. These often tackle the root cause of insomnia and are more effective and long term solutions.

 
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Effective Treatment For Arthritis

18 Apr



Arthritis is an inflammatory and painful condition of joints that most people suffer from across the globe. Most people are under a notion that there is no treatment for arthritis once it has occurred. Even medical experts have claimed that there is no effective treatment available for arthritis once it strikes. There are several medications topical creams and oils available for relieving the symptoms of arthritis.

However, a recent research and medical claims have proved that arthritis can be effectively treated. In fact, there are several exercises and medicines available on the market, these days for treating arthritis. If you are not aware of the treatment options available for arthritis, here is detailed information on all types of treatment options that can be opted for treating different types of arthritis.

Most of the medications for arthritis aim towards reducing the arthritis symptoms, delaying the progression of the disease, preventing joint damage, reducing deformities, preserving mobility, reducing deforming chances and preserving range of motion.

People who observe early symptoms of arthritis usually like to go for over the counter or not prescription medication such as topical creams, traditional methods such as massages, ice, heat and pain relief medicines without consulting a medical expert.

Medical experts feel that if a joint pain, swelling or stiffness persists for more than two weeks, you must rush for medical help. It is only a doctor who will diagnose arthritis. Remember that an accurate diagnosis it is very important to initiate the right treatment.

Visit a rheumatologist or an arthritis specialist who will prescribe you the best treatment options after analyzing your condition.

Some common drugs used to treat arthritis:

- COX-2 Inhibitors

- NSAIDs (Nonsteroidal anti-inflammatory drugs)

- Pain medication or analgesics

- Corticosteroids

- DMARDs (disease-modifying anti-rheumatic drugs)

- Biologic response modifiers or biologies

It is important to ask your doctor for prescriptions of medication for arthritis rather than deciding one on your own.

-Other treatment options for arthritis:

a) Injections into a joint

This is also a common procedure for treating arthritis. You would find a wide variety of injections that can be giving to the joint locally. The five common types of injections available include Synvisc, Supartz, Hyalgan, Orthovisc and Euflexxa.

b) Natural Treatments

These are really common and popular among people because there are no side effects. The treatment options include Biofeedback, Tai Chi, Acupuncture, Chiropractic, Acupressure, Massage, yoga, meditation, magnets and supplements such as chondroitin, fish oil, MSM, glucosamine etc.

c) Complimentary medications
These are alternative medications that can be used interchangeably. These include regular work out, stress management and eating a nutritious diet.

d) Surgical options

A joint surgery is considered a last option when it comes to arthritis treatment. There are several options available under this treatment category such as resection, partial knee replacement, arthrodesis, osteotomy, synovectomy, and revision joint replacement.

e) Pain relief

Arthritis pain can be really troubling. It can even interfere in our daily life. Several pain relief techniques and medications are available these days to help people with arthritis.

 
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Are There Side Effects To the Flu Shot?

18 Apr



Signs are up everywhere advertising for flu shot clinics. The Center for Disease Control (CDC) recommends that you should get either a flue shot or use the flu vaccine nasal spray once a year. However lately there has also been a lot of controversy surrounding the shot. Professionals have differing opinions about the flu shot as to whether everyone should have one or not due to the side effects it may cause. In oder to make a personal decision for yourself here are the facts. The flu is a greater risk to those people who have a weakened immune system, this is includes very young children and the very elderly as well as anyone who has a compromised immune system. Therefore, there is no debate between the medical professionals that all in this group get the flu shot yearly. However; due to the side effects that are possible and the complications that can arise, it is not always right for everyone.

Typical side effects can include fever, body aches and soreness, swelling at the site of the shot. The nasal spray may cause a runny nose, headache, sore throat or cough. There have been recent studies that have shown a potential link between the flu shot and autism. Because of this study, many have opted out this year from getting the flu shot. The truth is that a preservative that is used to preserve the vaccine contains thimerosal. Thirmerosal is known to be a neurotoxin, simply this means that in large enough dosages (which are not even close in a single flu shot) could cause mercury contamination and severe illness. Most that offer the flu shots however, also offer a preservative free option but you may need to ask them if they can supply you with one.

Flu shots contain dead influenza for almost two weeks after receiving a flu shot, antibodies provide protection against some strains of the influenza virus develop in the body. Currently there is no flu shot available that provides protection from the avian influenza strains of the virus.

Since some people can develop severe side effects it is also recommended that you should consult with a physician first. An example of why a person should contact their physician is that not many know that the shot contains eggs, so if you are highly allergic, you should not take the shot as it can cause you to develop Guillain-Barre syndrome. This is a disease that which the body damages its own nerve cells that can result in permanent nerve damage. The best action is that of protecting yourself from the risk of contracting the flu and other viruses by practicing good health habits such as frequent hand washing, not touching mouth or nose after touching a public surface and avoiding those who have active colds or flu’s. Ensuring that every person has proper nutrition, getting rest and regular exercise will also strengthen a body and help it to ward off any bacterial virus.

Because of the number of side effects, the controversy surrounding the flu shot, the best advice to follow is talk to your health care provider before having the flu shot to determine if it is the right decision for you.

 
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Reactions to Flu Shots

16 Apr



Some people are concerned about adverse reactions to flu shots and health organizations like the Center for Disease Control and Prevention, commonly referred to as the CDC try to belay these concerns by saying that adverse reaction to flu shot vaccinations is rare. Common reactions to flu shots include swelling, soreness and redness at the point of injection, body aches and low grade fever. The common reactions to flu shots are not of major concern; it is the rare adverse reaction to flu shot vaccinations that make some people wary of taking one.

Many researchers and doctors believe that severe reactions to flu shots occur because of thimerosal, a preservative that is 59% mercury. All flu shots contain some thimerosal; even those that are preservative free contain trace amounts. Mercury is a neurotoxin, meaning that it damages or destroys nerve and brain cells. Researchers believe that they have established a link between mercury and autism. It is believed that an increase in autism over the last several years is an adverse reaction to flu shot and other childhood vaccinations.

Some researchers and doctors believe that an increase in Alzheimer’s is an adverse reaction to flu shot vaccinations, again because of mercury and other metals that are used in manufacturing. According to one doctor’s research, people who had five consecutive influenza vaccines between the years 1970 and 1980 were ten times more likely to develop Alzheimer’s than individuals who had none, one or two. Since Alzheimer’s does not develop immediately after a vaccination, researchers are unable to prove that it is an adverse reaction to flu shot ingredients. In fact the CDC states that there is “no convincing evidence” that mercury has caused any reactions to flu shots other than redness, soreness and swelling at the point of injection. Their view is that these minor reactions to flu shots are due to allergies in certain people, but that mercury in flu shots poses no danger to the general public and that the benefits of the flu vaccine outweigh any risks.

Still, the CDC does advise that some people should not take the flu shot or the nasal spray vaccine. Anyone who is allergic to chicken eggs could have adverse reaction to flu shot vaccinations, because chicken eggs are used to grow the influenza viruses. The CDC advises that allergic reactions to flu shots will occur within the first hours after receiving the shot and could include accelerated heart rate, breathing problems, hoarseness, wheezing, hives, paleness, weakness or dizziness. Any adverse reaction to flu shot vaccinations should be reported to a physician and he should file a Vaccine Adverse Event Reporting System form.

For more information about adverse reactions to flu shots and for general information about influenza, the common cold and other viruses, visit www.immune-system-booster-guide.com.

 
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Fibromyalgia Syndrome and Food Allergies

15 Apr



The chronic condition fibromyalgia affects an estimated 6 million Americans. Nobody knows precisely what causes it, and that includes researchers, scientists and doctors. Some people believe that food allergies are to blame. There are those researchers who agree that there are some valid points to the theory; particularly in regards to the relationship between delayed pattern food allergy and non-specific pain syndromes like fibromyalgia.

Triggering causes are a reference point when discussing intermittent flare ups in conditions that have symptoms that are mild one day and the next day severe. Why the difference in intensity of symptoms from day to day? One possible explanation is food sensitivities to staple food substances such as meat, eggs, milk, coffee and wheat.

Interestingly, one symptom described by those not yet to be diagnosed with fibromyalgia, which comes out after the diagnosis, is that they first noticed something was wrong after having digestive system problems. This hints at the connection between food sensitivity or allergy and fibromyalgia.

Another syndrome of symptoms are also known to be connected to food allergies. Not connected at all to the digestive system, this include confusion, aches, skin rashes, irritability, drowsiness, lack of energy, headaches, depression, mental fogginess, muscle pains and weight fluctuations. These symptoms are more associated with the immune system then with a food delay pattern allergy.

Scientists have also seen a connection to immune system functions common to both food allergies and fibromyalgia symptoms. This includes complaints such as nonstandard entry into the bloodstream of food molecules, activation of specific immune cells and release of certain chemicals active in immune cells. This is due to the immune system’s ability to recognize foods that are toxic and harmful.

There are multiple different symptoms seen in fibromyalgia, and there can be different expressions of food allergies according to the different conditions. Case in point, with fibromyalgia people often experience connected circumstances like asthma and irritable bowel syndrome, both of which can be linked with food allergies. All in all, it is not hard to see why a cause for fibromyalgia has not yet been pinpointed.

 
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Arthritis Pain Relief – Getting Help Now Naturally

14 Apr



I finally found relief from my arthritis pain, naturally, and you can too. Arthritis sufferers today are always seeking relief from their arthritis pain.

As a result of arthritis, the bone just beneath the cartilage undergoes changes that lead to a bony overgrowth and the tissue that lines the joint can become inflamed, the ligaments can loosen and the associated muscles can weaken. Osteoarthritis affects joints in a different way depending on their location in the body, causing various arthritis symptoms. Unlike some other types of arthritis, like rheumatoid arthritis, osteoarthritis is not systemic – it does not spread throughout the entire body.

Proteoglycans are the large molecules that help to make up cartilage; they bond to water, which ensures a high-fluid content in cartilage. Cartilage contains a very high percentage of water, but it decreases with age. Cartilage is slippery tissue that coats the end of the bones.

Aging cells could be a factor in the development of arthritis and specifically osteoarthritis. Some possible causes of arthritis include lesser known: bleeding disorders, like hemophilia, that cause bleeding to occur in the joint; disorders such as avascular necrosis, that block the blood supply closest to the joint; and conditions like hemochromatosis, which causes iron to build-up in the joints. Genetic factors are thought to be involved in about 50 percent of osteoarthritis cases in the hands and hips and a somewhat lower percentage of cases in the knee.

A recent study in Great Britain touted the beneficial effects of cod liver oil in osteoarthritis; relieving pain and stiffness, and starting to reverse the destruction of joint cartilage within just 24 hours. Natural arthritis treatment is usually a better choice because it’s non-invasive and usually anti-inflammatory if living foods are consumed. Nutrition experts say it takes a combination of supplements, not just one supplement to relieve arthritis pain, build cartilage, etc.

Make all-fruit smoothies using a base of two bananas, add one cup of frozen or fresh blueberries and mango chunks or substitute any other fruit and add an energy boost of two tablespoons of organic virgin coconut oil if you like; add one or two leaves of kale for even more super nutrition. If you really want to get rid of your arthritis pain forever it may take a radical change in your diet and an ongoing commitment to it. I started eating a diet of living foods (fruits, raw veggies, raw nuts and raw seeds) which caused my arthritis to disappear and therefore relieve me of arthritis pain; this should be tried for at least 30 days; it would eliminate any foods that might be culprits.

With natural arthritis treatments there will be fewer, if any, side effects or adverse reactions. An acid diet, that is any foods that are not alive, is considered to be inflammatory to the joints.

Dried Montmorency tart cherries seem to be helpful as a natural treatment for arthritis pain for many people. For a natural approach and natural treatment for arthritis make an appointment with a naturopathic doctor – a naturopath; ask around for referrals in your area.

Keep a basket of arthritic treatment aids for arthritic hands (Thera-putty, hand grips, Taiji Chinese chime balls, etc.) to use at bedtime or while watching television. Exercise is good for any joint affected by osteoarthritis. Fight arthritis through plenty of movement and exercise! Your body has 147 joints that are in motion every day of your life; keep them moving!

A good exercise routine is the key to beating arthritis and keeping arthritis pain at bay; so keep moving as much as possible. Stretching and warming up the joints should always be the first step in your exercise routine to make your joints more flexible, but be careful in the morning; you may need an hour or more of moving around first; you can start by moving your limbs around in your bed a few minutes before you get out of bed. Whatever you do, keep moving; don’t sit when you can stand, don’t stand when you can walk or walk in place.

Drugs commonly used for arthritis pain can cause ulcers, heart disease, liver or kidney damage. Let your doctor and pharmacist know about any other drugs, herbs or other supplements you’re taking, to ward off any bad or adverse drug reactions that might occur from the combining of different drugs or supplements. If you’re planning to take any of the non-prescription NSAIDs for arthritis, make sure you understand what bad effects they can have on the stomach, liver and kidneys; discuss this with your family doctor or rheumatologist.

Knowing more about arthritis and osteoarthritis and how it works will ultimately help contribute to relief of your arthritis pain. And stopping the progression of arthritis as well as stopping your pain should be your number one goal. Once you understand the facts about arthritis and the possible causes and remedies and treatment approaches you can take, you’ll be on your way to recovery and pain will go away forever.

 
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Is There Possibly A Natural Cure For Aids?

11 Apr



Back in the days when Aids was talked about every day (about 5 + years ago), it seemed logical that by now they would have found a cure. As recent as last week, on national TV, I was shocked to find out that in a survey amongst our youths in colleges and high schools, that they practiced unprotected sex because they’re under the impression that Aids can now be cured or at the very least controlled.

It seems to me that someone has failed in ‘public awareness’. First and foremost, I doubt if our youths even understand what ‘Aids’ stands for. The translation is ‘Acquired Immuno-Deficiency Syndrome’. Let’s leave out two words, Acquired and Syndrome, and focus on Immuno-Deficiency. The word ‘Immuno’ stems from the word ‘Immune’ and ‘Deficiency’ speaks for itself. So broadly speaking, your immune system is deficient or not strong enough to ward off diseases, many diseases, but the most common associated with Aids, being some form of cancer.

The HIV virus, which is the virus that is depleting your immune system, basically allows one to catch anything as as simple as a common cold which doesn’t go away, develops into different variations of pneumonia, candida, other forms of diseases, including sarcoma cancer etc. It is said that symptoms of Aids vary from diarrhea, sudden loss of weight, fevers and rashes, swollen glands etc.

It still amazes me today, that given the statistics on Aids around the globe, much of which can be found on the internet, that people in general still don’t understand why the variations of sicknesses from one country to another. Before 1993, on or about the year they finally labeled the problem, the predominant disease in a certain country was associated with that countries lifestyle. As the HIV virus gained strenght, obviously you had more people getting sick of that same disease, whether it was pneumonia in Africa or cancer in the USA, because more people’s immune system was being affected by the mutating HIV virus.

Now of course, this is just my view and I’m no medical doctor or researcher. I’m just a very arguementative, logical, and analytical person who hates BS, when it comes to issues of the general public’s awareness and welfare. Aids is not even a disease per say. It is a virus which affects the immune system in such a way that the human body becomes more susceptible to getting all forms of known diseases. In other words, one person having sarcoma cancer without the HIV virus is said to have ‘cancer’, while the other with sarcoma with the HIV virus is said to have Aids, which brought on his sarcoma!

Is this confusing to you? It should be since it even baffles the medical community and researchers on Aids. But here is what most people don’t know, because it is not extensively being made known or getting enough attention as it should. Experts agree, including the co-founder of Aids, that increasing ‘glutathion’ levels in your cells naturally, builds-up your immune system. They also said, that in experimental research and clinical studies, high levels of ‘glutathion’ in your cells demonstrated convincing results in the treatment of major diseases, including aids, cancers, and high-grade bacterial infections. Actually, studies with advanced cancer patients in Canada and Japan confirmed earlier studies which demonstrated significant reductions in the size and incidence of malignant tumors.

Now, that tells me that someone is purposely withholding information to the general public, at least on a wide scale. I’m not at liberty, short of being threatened or sued, to disclose any more information online. But your guess, I’m sure, is an accurate one.

 
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Arthritis and Home Maintenance

11 Apr



Every home owner knows that those home maintenance projects never end. If you have arthritis, however, the pain and stiffness involved in completing those projects may cause them to become overwhelming. Here are some techniques to use so you can keep up with those basic home maintenance jobs without putting strain on your joints.

First, make sure your joints are loosened up and in shape for a project before attempting it. This is especially important if you are planning on beginning a task first thing in the morning, as your joints may take an hour or longer to loosen up after you get out of bed. Before you start a task, make sure you have taken your medication, completed your stretching exercises, eaten breakfast, or done whatever it is you do to get yourself in shape for the day.

Next, be sure to follow work simplification and energy conservation principles as you work. Take frequent short rest breaks before you get tired. This will allow you to pace yourself through larger jobs and let you get more done. Gather all the tools you need for a job before you begin to eliminate running back and forth, causing you to expend extra energy. Sit to work when possible to conserve energy. Push or pull heavy objects when possible instead of lifting them, using a wheeled cart if you have access to one. These are just a few examples of work simplification and energy conservation principles. Please refer to my articles, Arthritis and Work Simplification and Arthritis and Energy Conservation for more information about these techniques.

Joint protection is the next important principle to follow during home maintenance tasks. Be sure to keep your joints in neutral positions as you work whenever possible. When you do need to turn or twist your body to complete a task, do not hold that position for a long time, as this places strain on the joint involved.

When working on home maintenance projects, make sure to keep your back straight and in line. Bend at your knees when lifting heavy objects, keeping your back straight. If you must carry a heavy load, hold the heavy load close to your body with your forearms under the load. Spread your fingers out to distribute the weight across the joints of your hands. By using this lifting and carrying technique, the strain of the work is distributed across many joints, decreasing the overall strain and reducing pain and swelling after the job is done.

Using hand tools can also place strain on joints. When using long handled tools, make sure to protect your back by keeping it straight and using your knees to bend. When using smaller tools, keep your wrist in neutral when possible (thumb pointed up). If you need to use a twisting motion, try to twist toward your thumb. If you are using hand tools to dig or work on flooring, place a pad under your knees.

Ergonomic tools are a great way to protect your joints while working on home maintenance projects. These tools are designed to keep your joints in line as you work, reducing the strain on your body. You don’t have to think about your body position as much because the tool is designed to do it for your. Ergonomically designed hand tools, power tools, garden tools, contractor tools, even snow shovels are readily available through larger home and garden centers. If you do not know what ergonomically designed tools look like, read the labels on tools and look for words like “ergonomic handle”, “ergonomically designed”, “shock reduction”, and “antivibe” (reduces vibrations from impact).

Finally, if a home maintenance project is just too large, don’t be too proud to ask for help. If you don’t have family or friends you can rely on to assist you with heavier work, contact your local school, church, or community organizations. These places may be able to put you in contact with individuals willing to volunteer to assist you with home maintenance projects. It is much better to ask for a little help then to permanently injure yourself attempting a job that is too large for one person.

Therefore, while keeping a home maintained can be cumbersome when you have arthritis, by following these techniques to protect your joints and simplify your tasks, you can manage these jobs. By following these principles you will get more done throughout your day.

 
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Cancer – How Do Women Get It?

08 Apr



How much do we really know about cancer? It is a common knowledge that this kind of disease do not pick any particular person, may you be a commoner, a rich dude, a beggar, or simply just someone. Cancer is a bunch of diseases in which the cells are aggressive, invasive or metastatic. Awareness of these kinds of diseases won’t kill us. Here are some tips on how to deal with cancer that may occur in women.

Let us identify the different kinds of cancer that occurs in women.

breast cancer cervical cancer endometrial cancer gestational trophoblastic tumor ovarian cancer uterine sarcoma vaginal cancer vulvar cancer all the other types of cancer

I know right now you’re thinking, what am I talking about, it is all a blur. You may tell yourself, wow that’s a lot of cancer to deal with, and even ask how do we get it? Can we even prevent from having it? I will be giving brief discussions on how to deal with this diseases and how we get it.

Breast Cancer

This is the most common cancer that we usually hear that occur in women today. This cancer forms in the tissues of the breast, most commonly the ducts and the lobules. And this just does not occur in women alone; guys could also have this in rare occasions.
Some factors that may increase the risk of getting breast cancer:

hormone replacement therapy ionizing radiation obesity alcohol major inheritance susceptibility

Tips to prevent or decrease the risk of having breast cancer:

exercise strenuously early pregnancy breast-feeding some interventions selective estrogen receptor modulators aromatase inhibitors prophylactic mastectomy fenretinide

do screenings
mammography clinical breast examination Self-breast examination which is recommended to be done every month two weeks before a woman’s period.



Cervical Cancer

This occurs in the tissues of the cervix. Usually this is slow-growing kind of cancer and is often asymptomatic that is why we can never know that we already have it unless we get our pap’s smear done. Ladies, let’s be aware of the use of pap’s smear, this can help us prevent or have an early diagnosis of a starting cancer. Once you are sexually active, a woman should at least get a pap’s smear done once a year. Sexually active woman are more prone to get cervical cancer because of the human papillomavirus that we could get during intercourse.

There are some ways to prevent this such as:

abstaining from sexual activities sing barrier protection or spermicidal gel during intercourse Refrain from cigarette smoking because it is also one of the trigger that increases the risk of cervical cancer, may you be a passive or an active smoker Reproductive behavior such as having more children or high parity also increases the risk the use of oral contraceptives for a long period of time may contribute to the increase susceptibility to cervical cancer.

Endometrial Cancer

This occurs in the linings of the uterus. Adenocarcinoma is the most common type of endometrial cancer. Unlike in breast cancer, hormonal therapy helps in decreasing the risk of having endometrial cancer mostly in women under postmenopausal stage. Oral contraceptives decrease the risk of this cancer as well, weight reduction would also help, and quitting from smoking might help too.

The bottom line of all these is being aware of ones health. Read on it and learn more.

 
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Does Sleep Really Affect Your Weight?

07 Apr



Diet and Exercise is Not Enough
Research proves that quality sleep is paramount in a diet and exercise slimming regimen. As the world struggles with an epidemic of obesity, it is also struggling with an epidemic of sleeplessness. In American alone, an estimated 75% of the population does not obtain quality sleep, according to a 2005 poll conducted by the National Sleep Foundation. In order to help with slimmer waistlines and better overall health, sleep may be the missing ingredient.

This may sound contrary to conventional thought regarding dieting – eating fewer calories than can be burned off in a 24 hour period and burning calories through movement. But it also requires a period of recovery from such movement. Weightlifters are fully aware of the need to take a day to rest in between intense weight-lifting workouts in order to properly build muscle. A new study suggests that the body needs quality sleep in order to more efficiently burn calories. The results were presented at the International Conference for the American Thoracic Society.

Study Specifics
The weight loss study conducted in America’s premier veterans’ hospital, Walter Reed, found that sleep was the key to reaching a healthy body mass index (BMI). Fourteen Walter Reed nurses volunteered to be human guinea pigs. They wore pedometers and arm bands that measured their activity levels. By measuring vital body statistics such as temperature and body position, researchers were able to determine the activity level of each nurse.

The nurses were divided into ‘short sleepers’ (those who obtained only a few hours of sleep per night) and ‘long sleepers’ (those who slept eight hours per night.) The ‘short sleepers’ were more obese, with an average BMI index of 28.3, however, the ‘long sleepers’ only had an average BMI of 24.5. But the pedometers showed that ‘short sleepers’ took over 14,000 steps per day, while ‘long sleepers’ only needed 11,300 per day. The nurses that walked more and slept less also weighed more.

The study researchers stressed that more studies should be done to further clarify the role sleep has in weight loss. The head of the researchers, Arn Eliasson, MD, theorized that stress may be the main reason that ‘short sleepers’ are both overweight and tired. Stress can figure into disturbing sleep. The Mayo Clinic notes that people suffering from a depressive disorder often develop insomnia because the patients become too worried to sleep.

The Purpose of Sleep
Sleep still remains a mystery to science. Although the lack of sleep can soon trigger headaches, disorientation and hallucinations, just why does the body rely upon it so much that it needs to spend a third of its life in sleep mode? Scientists still do not know. The prevailing theory is that sleep helps the brain process the new experiences of each day.

A recent theory challenges this assumption, stating that sleep is for the benefit of the entire body and helps keep an individual sufficiently adaptable for survival, no matter how much the environment changes. This theory is from the Director of the Center of Sleep Research, Professor Jerome Siegel. Sleeping does slow down the body’s metabolism. Sleep seems to be the body’s way of constantly assessing where the body’s energies should be concentrated. Sleep is thus a full diagnostic of the body.

Cutting off this diagnostic means that the body is constantly confused as to where best to spend its precious amounts of resources, such as the type stored in fat. Fat is a calorie bank that is broken down during times of scarcity. Since homo sapiens are thought to be approximately 195,000 years old, fat was a necessary component of survival. It is only in the last hundred years or so that most humans have had constant access to food.

Diet and Exercise Affects Sleep
Studies such as the one conducted at Walter Reed do not mean that all that an obese person requires to slim down is to obtain eight hours of sleep per night. Diet and exercise are just as important to getting quality sleep as quality sleep is to diet and exercise. Regular exercise helps tire the body and assist in falling asleep. Dietary choices can assist the body to become drowsy or to stay up all night. With quality sleep, the body has the energy required to exercise and make wise food choices.

The National Sleep Foundation claims that insomnia is the symptom of an underlying illness requiring treatment. The National Sleep Foundation recommends that any person experiencing insomnia for one month should see a doctor. Vigorous exercise should be avoided right before sleep, because the body would be too stimulated to relax.

Sleep Aids
Treating weight loss and sleep problems is a very complex matter that requires a multi-faceted approach. The National Sleep Foundation recommends keeping a diary of diet, exercise and sleep habits to share with a doctor to obtain the best treatment. Using stress management techniques before bed can help shut off thoughts and worries. Medications may also be prescribed for short term use.

Patients shy away from sleep aid medications because there is a risk of dependency. Reputable doctors put a patient on a schedule to gradually add the medication and then wean the patient off of it. There are several promising herbs such as valerian root and chamomile that can help the body relax, although their effects are not as powerful as prescription medications, neither do they carry the same side effects.

One promising over the counter treatment is the hormone melatonin (N-acetyl-5-methoxytryptamin.) This hormone helps the circadian rhythms to function optimally. It is often available at airports because of its reputed benefits in alleviating jet lag. But all herbs and vitamins can cause side effects. For example, melatonin may cause nightmares and people with ragwort allergies will have the same allergic reaction to chamomile. No matter what sleep aid is taken, the patient needs to diet, exercise and learn non-chemical ways of managing stress. Eventually, the pounds will be shed.

 
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