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Avoid These 5 Things for a Healthy Sleep Cycle

Avoid These 5 Things for a Healthy Sleep Cycle

If a person struggles to maintain a good night’s sleep or wakes up feeling exhausted and worn out, it might be due to unhealthy sleep patterns. An unhealthy sleep cycle can affect your overall mental and physical health. Hence, you must be aware of lifestyle habits interrupting your sleep cycles. Avoiding heavy meals and excessive gadget use may help you sleep better. Some things must be avoided to keep your body balanced for healthy sleep.

Importance of a healthy sleep cycle
Adults must sleep 7 to 9 hours every night unless otherwise advised by a healthcare professional. Not having enough sleep can lead to heartburn, irritability, impaired judgment and memory, and decreased ability to fight infections. Regular sleep helps regulate hormones that control hunger, satiety, and mood. Here are a few reasons you must get adequate sleep at night:

Physical health
During sleep, your body repairs and rejuvenates itself, which is essential for proper immune function, hormone regulation, and maintaining a healthy body mass. Poor sleep patterns can lead to various health conditions, such as cardiovascular disease, diabetes, heartburn, unhealthy BMI, and a weakened immune system.

Mental health
Good sleep can improve mood, reduce stress and anxiety, and enhance cognitive function (thinking, remembering, and decision-making). In contrast, chronic sleep deprivation is linked to an increased risk of mental health issues like anxiety.

Safety
Poor sleep can impair our ability to function properly, which can be dangerous. Sleep-deprived individuals are more likely to be involved in accidents and make errors in judgment, particularly while driving or operating heavy machinery.

Things to avoid for a healthy sleep cycle

Caffeine
Caffeine can be a great refreshment when a person feels tired, but regular caffeine intake late at night can negatively impact your health. However, long-term caffeine intake has been associated with health issues such as insomnia and disrupted sleep cycles.

Caffeine is a stimulant that interferes with your ability to fall and stay asleep. It is found in coffee, soda, and some types of chocolate. You must avoid consuming caffeine before bedtime to ensure it doesn’t interfere with sleep.

Not only does caffeine disrupt your body’s cognitive functions, but also it can lead to unpleasant heartburn, which will throw off your natural balance. Caffeine also negatively impacts hormones such as cortisol and adrenocorticotropin (ACTH), which help regulate the sleep cycle.

Spicy foods
Excessive intake of spicy food can harm one’s health, potentially disrupting your sleep cycle. Capsaicin, the active compound in red-hot chili peppers, has been scientifically proven to cause inflammation and body temperature fluctuations, making it difficult to fall asleep. The compound also increases alertness and energy levels and raises blood pressure, further impairing sleep quality.

Eating too many spicy foods can also lead to heartburn or worsen existing gastrointestinal conditions, resulting in discomfort that could make it hard to get adequate rest at night. Consequently, spicy foods reduce the amount of REM sleep (a sleep cycle phase when dreams occur). It makes it difficult for your body to recover fully overnight.

Therefore, avoiding or limiting the intake of spicy foods is crucial for a healthy sleep cycle and staying physically fit and mentally strong.

Large meals
Eating a large meal close to bedtime can cause digestive discomfort and make it harder to fall asleep. It can cause heartburn, linked to the inability to fall asleep or stay asleep through the night. Therefore, it is important to keep meal sizes moderate so that the body isn’t overburdened by digesting too much food at once. Moreover, you won’t be kept awake from heartburn issues at night, which will eventually help you develop a healthy sleep cycle.

Hence, it is best to eat several small meals throughout the day rather than one large meal, which is often linked to fatigue and tiredness.

Blue light
Whether working on your laptop or scrolling your social media feed, excessive screen time puts your sleep cycle at risk. The blue light from electronic devices, such as smartphones and tablets, can affect the production of melatonin – the sleep hormone – making it harder to fall asleep. Thus, it is recommended to avoid using electronic devices for at least an hour before bedtime or to use devices with a night mode that reduces the amount of blue light reaching your eyes.

However, for those who cannot entirely avoid blue light, glasses may help prevent it from directly hitting your eyes. Taking steps to safeguard yourself from blue light will benefit your physical and mental health in the long run.

Stressful activities
Engaging in stressful activities such as work or intense exercise close to bedtime can make it harder to fall asleep. Lack of proper rest can lead to poor heart health, heartburn, and difficulty concentrating. Taking time to relax and unwind from the day’s activities may help you prepare for a good night’s sleep by calming your heart rate and mind. Activities like yoga or light reading can help wind down at night for better rest. Listening to soft music and journaling about the day may also help you fall asleep quickly.

A healthy sleep cycle is essential for maintaining overall physical and mental health. The benefits of a good night’s sleep go far beyond simply feeling well-rested. Sleep is a necessary process for our body to repair and regenerate itself. By changing lifestyle habits and keeping the things mentioned above in check, one can ensure one gets the required amount of sleep needed by the body. However, it is always best to consult your healthcare provider before making any significant changes to your lifestyle habits. By prioritizing good sleep hygiene, you can improve the quality and quantity of your sleep, leading to a happier, healthier, and more fulfilling life.

In addition to improving sleep quality, a healthy sleep cycle can prevent excessive daytime sleepiness. So, one may have to make positive lifestyle changes to manage drowsiness during the day. Here, regular exercise, even a 15-minute walk, can give one an energy boost for the day and help them sleep better at night. Further, adequate exposure to sunlight could work wonders for the body’s internal clock. Staying hydrated and following a strict bedtime routine can also help in managing excessive daytime sleepiness.

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Foods to Eat and Avoid for Optimal Kidney Health

Kidneys help filter waste from the blood and dispose of it off the body via urine. They also help balance the electrolyte and fluid levels in the body. But, conditions like high blood pressure and diabetes may intervene with their ability to work as required. Furthermore, damage to the kidney might also result in chronic kidney disease. Hence making changes in your meal plan is a vital aspect of treatment. You can prevent damage to these organs by following a kidney-healthy meal plan. Below, we will address some foods to eat and avoid for better kidney health. Foods to eat Cauliflower Cauliflower is a nutritious vegetable. It's an excellent source of folate, Vitamins B, K, and C. It's rich in anti-inflammatory compounds like indoles, a fiber source. In addition, you can use mashed cauliflower as a replacement for potatoes. For example, a cup of cooked cauliflower has 40 mg of phosphorous, 176 mg of potassium, and 19 mg of sodium. Sweet potatoes They are relatively similar to white potatoes but have more fiber content, resulting in them breaking down more gradually. Hence, you will experience a less spike in insulin levels. Sweet potatoes are also rich in vitamins and minerals like potassium that help balance the sodium levels in the body and lower their impact on the kidneys. But, since sweet potatoes have a high potassium content, people on dialysis or those with CKD should curtail the intake of this vegetable. Red bell peppers They are rich in flavor and low in potassium, but that is not the sole reason they are considered a hit among people with kidney disease. Red bell peppers have Vitamin C and A sources and are also high in fiber, folic acid, and B6 vitamin content. In addition, red bell peppers are also suitable because they have lycopene, an antioxidant that shields against some cancers. You can eat them raw with a dip, mix them into your salad, or enjoy them as an appetizer. Some people also like roasting bell peppers and using them as a topping for lettuce salads or sandwiches. Olive oil It contains healthy fat and has anti-inflammatory properties. Since it is monosaturated fat, it stays stable even at higher temperatures as you cook. Thus, switching to extra virgin olive oil can give you more antioxidants while you still enjoy your favorite dish. Green vegetables Leafy veggies like spinach, kale, romaine, arugula, and cabbage are hydrating, low in calories, and have high antioxidant and vitamin content. If you wish to be cautious about your mineral levels, you must opt for cabbage and arugula, which are nutrient-rich and lower in sodium, potassium, phosphorous, and calcium. In addition, kale and spinach have a high potassium content, which is ok for people seeking to improve their kidney health, but best for those already dealing with chronic kidney disease. Blueberries They are called superfoods because they are rich in antioxidants and are a low-calorie Vitamin-C and fiber source. You can stock them in abundance from your local grocery store or farmer’s market. You can also shop for frozen berries in the off-season and enjoy healthy smoothies. People with kidney diseases can also eat other berries like raspberries, cranberries, and strawberries. Apples Apples are low in potassium and rich in fiber when you eat them with peel. They also have a natural anti-inflammatory effect and are ideal for your kidneys. Foods to avoid Soda Soda has zero nutritional benefits and instead has high sugar content. It only adds to the extra calories. Some studies link high soda consumption to conditions like kidney disease, osteoporosis, dental problems, and metabolic syndrome. If you opt for their lower calorie alternative like coke zero, even that will do you no good, as it has no nutritional value and contains artificial sweeteners and additives. Hence, you must omit soda and opt for healthy beverages like water. If you do not enjoy plain water, add a slice or two of fresh fruit for added flavor. Avocados Avocadoes are known for their many nutritious qualities. They are rich in antioxidants, fiber, and heart-healthy fats. Even though consuming avocado is often considered healthy, people with kidney disease must avoid it as avocados have a high potassium content. An average-sized avocado has about 690 mg of potassium. If you love the taste and do not want to eliminate it, you can reduce the portion size to only 1/4th of the avocado. In addition, it will lower potassium intake.  Salty foods Sodium or salt is one of the most prevalent inclusions in foods you consume daily. However, their density is higher in processed foods. Salt results in water retention and may cause blood pressure, lung, and heart disease. Healthy kidneys work towards maintaining the correct fluid balance in the body. So, if your kidneys do not function as desired, the fluid balance may be disturbed. Hence, you must curtail sodium-rich foods like processed foods, packaged items, and soy sauce. When cooking meals at home, opt for low-sodium alternatives. You can replace salt with spices and herbs and keep the salt shaker off the table. Dairy Dairy products like yogurt, cheese, ice cream, and milk are rich in protein, calcium, and other vital nutrients. They also contain potassium and phosphorous. People with stage three kidney disease might want to curtail their potassium, phosphorous, and protein intake, which is high in dairy. So, you can instead reach out for dairy alternatives like rice, soy, or almond milk as they have lower potassium, phosphorous, and protein content than cow’s milk. Bananas Though naturally low in sodium, bananas' potassium content is significantly high. So, to ensure your kidney disease does not aggravate, monitor your potassium intake, and it might be challenging if the banana is your staple. Conclusion Whatever you eat or drink will affect your health regardless of any health issue. Therefore, maintaining a healthy weight and following a balanced meal plan are prerequisites to staying fit and controlling blood sugar levels. A kidney-healthy meal plan is less about eliminating certain foods but following portion control and finding a balance of proteins, carbohydrates, and fats.

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5 Most Common Digestive Disorders

Bloating, gas, abdominal pain, and diarrhea are usually symptoms of digestive conditions. These diseases vary from mild to severe and are pretty challenging to diagnose. That is why it is essential to understand what signs to look for and when to seek the help of a professional healthcare expert. This post lists the five most common digestive conditions and the signs and discomforts people may experience when affected by them. Ulcerative colitis Ulcerative colitis is a digestive condition that leads to inflammation and ulcers in the colon (large intestine) and the rectum. While the disease’s exact cause is unknown, it is thought to be linked to a combination of genetic, environmental, and immune system factors. A person’s risk of developing ulcerative colitis increases if they have a family history of the disease, have been diagnosed with autoimmune disorders in the past, or are dealing with certain infections. Ulcerative colitis patients can go through periods of remission and relapse. Moreover, the severity can range from mild to severe. In severe cases, one may experience complications like intestinal bleeding, bowel obstruction, and an increased risk of colon cancer. Therefore, it is crucial to diagnose the problem on time. A few symptoms to watch out for are fever, fatigue, diarrhea, rectal bleeding, dehydration, and abdominal pain and cramping. Managing ulcerative colitis typically involves a combination of doctor-recommended treatments, lifestyle changes, and, in severe cases, surgery to remove the colon. Gallstones Gallstones are solid deposits in the gallbladder, a tiny organ in the upper right of the abdomen that helps digest fats. The stones can vary in size and number and can be composed of various substances, such as cholesterol, bilirubin, and calcium salts. The risk factors for gallstones include having a family history of gallstones, following a sedentary lifestyle, and certain health conditions like diabetes, cirrhosis, and Crohn’s disease. Additionally, pregnant women are more likely to develop gallstones. A few symptoms of this disorder are jaundice, fever, nausea, vomiting, indigestion, and abdominal pain. Depending on the severity, doctors may recommend treatments to dissolve the stones or surgery to remove the gallbladder. In some cases, nutritional and lifestyle changes may be necessary to manage the symptoms after removing the organ. Cirrhosis Cirrhosis is a severe and chronic health condition that affects the liver. It causes irreversible scarring in the organ as fat and collagen replace functional cells. The ailment is mainly caused by poor lifestyle habits and specific health conditions that damage the liver. Unfortunately, cirrhosis does not improve with time; it worsens, leading to compromised health and potential risks like heart failure and cancer.  This liver disease can lead to numerous symptoms like fatigue, loss of appetite, nausea, vomiting, confusion or difficulty concentrating, abdominal pain and tenderness, and swelling in the legs, ankles, or feet. One may also experience jaundice (yellowing of the skin and eyes), personality changes and mood swings, and easy bleeding and bruising. Cirrhosis can be best managed by visiting a health expert and using the remedies prescribed. Doctors usually do not treat the ailment directly but target the underlying cause. Lifestyle choices like eating nutrient-dense foods, exercising regularly, and avoiding unsafe health practices can help slow the disease’s progression and play a pivotal role in managing the symptoms in the long run. Crohn’s disease This condition can lead to inflammation in various body areas, but it most often affects the digestive tract. Crohn’s disease causes the immune system to attack healthy cells in the tract, leading to inflammation, ulcers, and other complications. Inflammation can occur anywhere along the digestive tract, from the mouth to the anus, but it most commonly affects the small intestine and the beginning of the large intestine. A few common symptoms of Crohn’s disease are diarrhea, abdominal pain and cramping, fatigue, reduced appetite, rectal bleeding, abscesses (collection of pus), nausea, vomiting, and joint pain and inflammation. Gastroesophageal reflux disease (GERD) GERD is a prevalent digestive condition that occurs when stomach acid moves upward into the esophagus, causing heartburn and indigestion. Individuals can relieve the symptoms with simple treatments but lifestyle changes, such as eating smaller meals and elevating the head while sleeping, can also help prevent stomach acid from traveling upward.  GERD can lead to more severe health conditions, including breathing complications, esophagus damage, and even cancer, if left untreated. Therefore, anyone with symptoms should speak with their healthcare provider as soon as possible for proper treatment. A few indicators are chest pain, burning sensation in the throat, difficulty swallowing, heartburn, and indigestion. How to prevent digestive conditions? Here are some tips to prevent these disorders and keep the digestive system healthy: Eat healthy meals A nutrition plan that includes various fruits, veggies, whole grains, lean proteins, and healthy fats can help promote digestive health. Avoiding high-fat, high-sugar, and processed items is also advisable. Stay hydrated Drinking enough water and other fluids may help the digestive system function properly. One must aim to drink at least eight glasses of water per day. Exercise regularly Regular physical activity can promote digestion and relieve constipation. Experts recommend at least 30 minutes of activity five days a week. Manage stress Stress can affect digestion, so finding ways to manage stress, such as exercise, meditation, or relaxation techniques, can be beneficial. Limit caffeine consumption Caffeine in tea and coffee can irritate the digestive system, so limiting or avoiding these beverages may be helpful. Probiotics Probiotics are beneficial bacteria that live in the gut and promote digestive health. They can also be acquired by eating foods high in probiotics, such as yogurt or kefir. Digestive conditions can significantly impact a person’s quality of life by triggering numerous symptoms, from cramping and abdominal pain to changes in appetite and nausea. Understanding the indicators of each condition can ensure timely diagnosis by a health professional. Often, serious diseases require further investigation into their causes and treatments. Therefore, one must learn as much as possible about their symptoms and not delay approaching an expert.

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