Sleep tips: 7 Steps to Better Sleep

You're not doomed to toss and turn every night. Consider simple tips for better sleep, from setting a sleep schedule to including physical activity in your daily routine.

Feeling crabby lately? Or simply worn out? Perhaps the solution is better sleep.

Think about all the factors that can interfere with a good night's sleep — from pressure at work and family responsibilities to unexpected challenges, such as layoffs, relationship issues or illnesses. It's no wonder that quality sleep is sometimes elusive.

Although you might not be able to control all of the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Start with these simple sleep tips.

No. 1: Stick to a sleep schedule

Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonize over falling asleep, you might find it even tougher to nod off.

No. 2: Pay attention to what you eat and drink

Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.

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

No. 3: Create a bedtime ritual

Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.

Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.

No. 4: Get comfortable

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. If you have children or pets, set limits on how often they sleep with you — or insist on separate sleeping quarters.

No. 5: Limit daytime naps

Long daytime naps can interfere with nighttime sleep — especially if you're struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 10 to 30 minutes and make it during the midafternoon.

If you work nights, you'll need to make an exception to the rules about daytime sleeping. In this case, keep your window coverings closed so that sunlight — which adjusts your internal clock — doesn't interrupt your daytime sleep.

No. 6: Include physical activity in your daily routine

Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.

No. 7: Manage stress

When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace to your life, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Before bed, jot down what's on your mind and then set it aside for tomorrow.

Know when to contact your doctor

Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.

This article was originally published on mayoclinic.com

Providing Support to a Family or Friend Diagnosed with Breast Cancer

There will always be an initial state of shock for most patients. Some may feel a sense of anger of what has happened. The most worrying state to be in is to be in the state of denial, where patients may refuse treatment. But generally, most will come to an acceptance of the illness and accept appropriate treatment.

After diagnosis, a comprehensive discussion of the treatment plan needs to be discussed with the patient. First of all, we need to stage the patient, that is, we need to do some imaging to ascertain if the disease has spread to other parts of the body. Following this, we need to decide if the patient should go for upfront surgery to remove the breast, or if the patient need some treatment, such as chemotherapy and targeted therapy to optimise the condition prior to surgery. 

With modern surgical techniques, surgery is not disfiguring as one would imagine. Depending on the type of surgery, there may also be an option for breast reconstruction which can produce good results. When a patient is undergoing chemotherapy, there may be a possibility of hair loss but this is only temporary.

The diagnosis of cancer and the treatment that one has to undergo is often a daunting experience for many. As a family or friend, it is important to provide emotional and moral support for the patient. I would try to avoid offering medical advice as this may confuse the patients. If the relative or friend is keen to know more, it is best to accompany patient to the treating physician and discuss. With the availability the internet, patients and relatives have easy access to information about medical conditions but often these information are misinterpretated or misconstrued. Hence, my advice is just to be sensitive to the patient’s feelings and needs, lend them a shoulder to cry on, and offer a listening ear if necessary.

The diagnosis and treatment of breast cancer have evolved to offer treatment with lesser side effects and minimal disruption to patients’ lifestyle. When the patient undergoes surgery or chemotherapy, they may feel slightly more lethargic than usual, limiting their activities but this is a temporary problem. One’s appetite may be affected during chemotherapy and therefore we encourage food with more nutritional value. We advise everyone, not only breast cancer patients to maintain a healthy lifestyle of exercise, food consisting of more fruits and vegetables and abstain from alcohol and smoking.

Common Myths about Breast Cancer

Myth 1: All breast lumps are cancerous.

This is not true. About 80% of breast lumps are usually benign (non-cancerous). The important thing is to get it evaluated, and catch it early if it is truly something serious. It is also important to note that sometimes breast cancer may manifest as skin changes such as skin irritation, redness or dimpling, breast pain, nipple retraction (turning inward) and nipple discharge

Myth 2: Annual mammogram exposes one to too much radiation.

The radiation used in mammogram is very small. Any associated risks are minimal compared to the potential benefits that it can offer to detect breast cancer. Mammograms can detect lumps before they can be felt or noticed and the earlier cancer is detected, the better the chance of survival. All women should undergo a screening mammogram every year, starting from age 40.

This article was contributed to Tab A Doctor by,
By Dr Wong Chiung Ing, Medical Oncologist, The Cancer Centre, a subsidiary of the Singapore Medical Group

 

Types of Wounds

ABRASIONS – Abrasions are made when the skin is rubbed or scraped off. Rope burns, floorburns, and skinned knees or elbows are common examples of abrasions. This kind of wound can become infected quite easily because dirt and germs are usually embedded in the tissues.

INCISIONS – Incisions, commonly called cuts, are wounds made by sharp cutting instruments such as knives, razors, and broken glass. Incisions tend to bleed freely because the blood vessels are cut cleanly and without ragged edges. There is little damage to the surrounding tissues. Of all classes of wounds, incisions are the least likely to become infected, since the free flow of blood washes out many of the microorganisms (germs) that cause infection.

LACERATION – These wounds are torn, rather than cut. They have ragged, irregular edgesand masses of torn tissue underneath. Thesewounds are usually made by blunt, rather thansharp, objects. A wound made by a dull knife, for instance, is more likely to be a laceration than an incision. Bomb fragments often cause laceration. Many of the wounds caused by accidents with machinery are lacerations; they are often complicated by crushing of the tissues as well. Laceration
s are frequently contaminated with dirt, grease, or other material that is ground into the tissue; they are therefore very likely to become infected.

PUNCTURES – Punctures are caused by objects that penetrate into the tissues while leaving a small surface opening. Wounds made by nails, needles, wire, and bullets are usually punctures. As a rule, small puncture wounds do not bleed freely; however, large puncture wounds may cause severe internal bleeding. The possibility of infection is great in all puncture wounds, especially if the penetrating object has tetanus bacteria on it. To prevent anaerobic infections, primary closures are not made in the case of puncture wounds.

Heartburn is a form of indigestion

Heartburn or reflux happens when the contents of the stomach back up into the oesophagus, causing a burning sensation. Most healthy people experience heartburn from time to time. Pregnant women can also experience heartburn. Overweight people can suffer from constant heartburn, which often leads to complications. Antacid is a suitable treatment for healthy people, but severe heartburn requires medical attention.

Once food is chewed and swallowed, it is pushed by muscular waves down the oesophagus and through a sphincter (or muscle ring) into the stomach. Sometimes, even in healthy individuals, the contents of the stomach squeeze up through the sphincter and back into the oesophagus. This is called 'reflux' and feels like a burning sensation behind the breastbone


Overindulgence is often to blame

Occasional heartburn can be caused by:

• Eating a large meal
• Eating a large meal and then doing some kind of physical activity, like lifting or bending
• Too much coffee or alcohol
• Anxiety, which can make the stomach 'churn'
• Advanced pregnancy, when the womb pushes up against the stomach.

Treatment for heartburn

The oesophagus uses muscular contractions (called 'peristalsis') to squeeze swallowed food down into the stomach. However, food inside the stomach is only kept there by the force of gravity, so don't lie down after a big meal. Usually, taking an antacid and waiting is all the treatment needed for heartburn in healthy people.


Heartburn in overweight people

Persistent heartburn can be caused by obesity. The extra fat inside the abdominal wall reduces the amount of room for the stomach and small intestines. Any extra pressure on the stomach, such as stooping, forces the stomach contents up into the oesophagus. Weight loss may reduce the symptoms.


Gastro-oesophageal reflux disease

Frequent heartburn also called gastro-oesophageal reflux disease can also be caused by:

• A hiatus hernia – part of the stomach is pushed up through the diaphragm and stays there.
• Dietary factors – dietary fats, chocolate, alcohol and coffee may provoke heartburn because of their effect on the sphincter.
• Cigarettes – giving up smoking reduces the frequency of symptoms.
• Complications of gastro-oesophageal reflux disease
• Chronic exposure of the oesophagus to gastric juices can lead to:
• Oesophagitis – inflammation of the oesophagus.
• Ulceration – with bleeding, scarring and stricture ( narrowing) of the oesophagus.
• Barrett’s oesophagus – a premalignant condition of the lower lining of the oesophagus.

Risk reduction of gastro-oesophageal reflux disease

A person can reduce their risks by:

• Losing weight if necessary
• Trying not to increase abdominal pressure through bending or lifting
• Raising the head of their bed to avoid reflux while sleeping
• Making dietary changes and giving up smoking
• Seeking advice from their doctor.

Where to get help

• Your doctor
• Your pharmacist.

Things to remember

• Heartburn is caused by stomach contents backing up into the oesophagus.
• Eating a large meal or drinking too much coffee or alcohol are common causes.
• Overweight people with constant heartburn can have complications.

This article was originally published on http://www.betterhealth.vic.gov.au/

Osteoarthritis

Osteoarthritis is a degenerative joint disease, classified under mechanical degradation of joints and joints tissue. Symptoms of a person with osteoarthritis will include pain within the affected joint, stiffness, 'locking' of the knee and tenderness to the touch. When cartilage wears off due to wear and tear, the bone surfaces becomes more vulnerable to physical trauma (as the cartilages serve as 'shock absorbers'). This in turn

causes pain, and the patient will limit the movement of the joint, which causes muscle atrophy and ligamental laxity.

Treatments involves a mix of exercise therapy, lifestyle changes and modifications, and painkillers to lessen or manage the pain. If the pain experienced becomes overpowering, patients who have less risk often undergo joint replacement surgery such as hip replacement, knee replacement of the joint with osteoarthritis.

Osteoarthritis is a very common form of arthritis, and a big cause of long term impairment and disability.

Signs And Symptoms

Symptoms include pains (aching, pulling, burning) in joint and surrounding joint structures, loss of mobility and function, as well as decreased use. Sometimes movements will cause a cracking noise (known as crepitus), and accompanied by muscle spasms. Our patients also will often complain that the differences in weather e.g. moving from a cold room to a hot room or vice versa will result in a cramping ache.

OA often affects mobile and more weight bearing joints, such as the mobile hands, or the larger weight bearing hips and knees. As it progresses, the joints enlarge, becoming increasingly more painful and decreasing in mobility, as the day progresses. This distinguishes it from its related cousin,rheumatoid arthritis, that often gets better as time goes by.

In smaller joints such as the joints of the hands and fingers, Heberden's nodes can form on the end finger joint, and Bouchard's nodules can form on the joints just after the knuckles (refer to the picture by Drahreg01). They are not always painful, but they do restrict the movement of the fingers.

Causes Of Osteoarthritis

There are two types of OA classified: primary and secondary. Primary OA is the chronic degenerative disorder that is related by is not primarily caused by aging (some people in their 80+ or 90+ have no OA at all). Over time, the cartilages in our joints shrink, and becomes less resilient.

Secondary OA is caused by a variety of factors, but ends up with the same pathological results as of the primary OA. Some of the causes are listed here:
1. Joint disorders.
2. Diabetes mellitus.
3. Any/all forms of inflammatory/arthritic diseases.
4. Direct trauma.
5. Joint infections.
6. Ligamental laxity or instability.
7. Obesity.
8. Other syndromes such as marfan's syndrom and wilson's disease.

Treatments

A combination of treatment approaches and modalities for a more effective outcomes are recommended. Lifestyle changes and modification such as adopting a more active lifestyle of healthy eating, exercise and weightloss), coupled with painkillers are some of the long term solutions.
Physical therapy helps to improve function, increase strength and mobility, decrease pain and delay the need for surgery. The exercise therapy that is prescribed by physiotherapists is documented to be more effective than that of a pure pharmaceutical approach. Some of the targeting areas include balance training, gait correction re-training, and functional mobilization. Hand therapists often prescribe custom-made splints to prevent aggravation and deformities.

This article was contributed to Tab A Doctor by,
Ms Louise Yow, Physiotherapy, UrbanRehab Pte Ltd, Physiotherapy & Rehabilitation Specialists

Heat Exhaustion

Heat exhaustion is a heat-related illness that can occur after you've been exposed to high temperatures for several days and have become dehydrated.

There are two types of heat exhaustion:

1. Water depletion. Signs include excessive thirst, weakness, headache, and loss of consciousness.
2. Salt depletion. Signs include nausea and vomiting, frequent muscle cramps, and dizziness.

Although heat exhaustion isn't as serious as heat stroke, it isn't something to be taken lightly. Without proper intervention, heat exhaustion can progress to heat stroke, which can damage the brain and other vital organs, and even cause death.

Symptoms of Heat Exhaustion

The most common signs and symptoms of heat exhaustion include:

• Confusion
• Dark-colored urine (a sign of dehydration)
• Dizziness
• Fainting
• Fatigue
• Headache
• Muscle cramps
• Nausea
• Pale skin
• Profuse sweating
• Rapid heartbeat

Treatment for Heat Exhaustion

If you, or anyone else, has symptoms of heat exhaustion, it's essential to immediately get out of the heat and rest, preferably in an air-conditioned room. If you can't get inside, try to find the nearest cool and shady place.

Other recommended strategies include:

• Drink plenty of fluid (avoid caffeine and alcohol).
• Remove any tight or unnecessary clothing.
• Take a cool shower, bath, or sponge bath.
• Apply other cooling measures such as fans or ice towels.

If such measures fail to provide relief within 30 minutes, contact a doctor because untreated heat exhaustion can progress to heat stroke.

After you've recovered from heat exhaustion, you'll probably be more sensitive to high temperatures during the following week. So it's best to avoid hot weather and heavy exercise until your doctor tells you that it's safe to resume your normal activities.


Risk Factors for Heat Exhaustion

Heat exhaustion is strongly related to the heat index, which is a measurement of how hot you feel when the effects of relative humidity and air temperature are combined. A relative humidity of 60% or more hampers sweat evaporation, which hinders your body's ability to cool itself.

The risk of heat-related illness dramatically increases when the heat index climbs to 90 degrees or more. So it's important -- especially during heat waves -- to pay attention to the reported heat index, and also to remember that the heat index is even higher when you are standing in full sunshine.

If you live in an urban area, you may be especially prone to develop heat exhaustion during a prolonged heat wave, particularly if there are stagnant atmospheric conditions and poor air quality. In what is known as the "heat island effect," asphalt and concrete store heat during the day and only gradually release it at night, resulting in higher nighttime temperatures.

Other risk factors associated with heat-related illness include:

• Age. Infants and children up to age 4, and adults over age 65, are particularly vulnerable because they adjust to heat more slowly than other people.
• Certain health conditions. These include heart, lung, or kidney disease, obesity or underweight, high blood pressure, diabetes, mental illness, sickle cell trait, alcoholism, sunburn, and any conditions that cause fever. People with diabetes are at increased risk of emergency room visits, hospitalization, and death from heat-related illness and may be especially likely to underestimate their risk during heat waves.
• Medications. These include diuretics, sedatives, tranquilizers, stimulants, some heart and blood pressure medications, and medications for psychiatric conditions.

Check with your doctor to see if your health conditions and medications are likely to affect your ability to cope with extreme heat and humidity.


Preventing Heat Exhaustion

When the heat index is high, it's best to stay inside in air conditioning. If you must go outdoors, you can prevent heat exhaustion by taking these steps:

• Wear lightweight, light-colored, loose-fitting clothing, and a wide-brimmed hat.
• Use a sunscreen with an SPF of 30 or more.
• Drink extra fluids. To prevent dehydration, it's generally recommended to drink at least eight glasses of water, fruit juice, or vegetable juice per day. Because heat-related illness also can result from salt depletion, it may be advisable to substitute an electrolyte-rich sports drink for water during periods of extreme heat and humidity.
• Take additional precautions when exercising or working outdoors. The general recommendation is to drink 24 ounces of fluid two hours before exercise, and consider adding another eight ounces of water or sports drink right before exercise. During exercise, you should consume another eight ounces of water every 20 minutes even if you don't feel thirsty.
• Avoid fluids containing either caffeine or alcohol, because both substances can make you lose more fluids and worsen heat exhaustion. If you have epilepsy or heart, kidney, or liver disease; are on fluid-restricted diets; or have a problem with fluid retention, check with your doctor before increasing liquid intake.

This article was originally published on WebMD.

9 Amazing Benefits of Coffee

Hippocrates said, "Let food be thy medicine and medicine be thy food." Just about every nutrition-related professional I know has that quote displayed somewhere in their office, probably to convince reluctant patients that a really smart guy a really long time ago predicted that food could actually heal the body. When most people read this quote, they are envisioning lots of plants, lots of whole grains, and yes, what my patients call "cardboard" -- food that's good for our bodies but not our taste buds (taste buds can be trained, by the way, to enjoy foods you never thought you would). 

But I bet no one is envisioning a huge cup of Joe, are they? The fact is, due to its worldwide popularity, coffee is probably the greatest source of antioxidants in the global diet. And while having lots of it isn't recommended for everyone, for some of us, it may just be the superfood of the century. Here are nine reasons to start the day with this healing drink.

It may lower your risk of death.

We're all going to die eventually, but coffee appears to lengthen the "when" for individuals with certain chronic conditions such as heart disease and diabetes, according to a large 2012 study. In fact, the study found that the more coffee (three or more cups a day), the lower the risk of death regardless of whether participants drank caffeinated or decaffeinated coffee. Findings were similar to another large study published in 2008.

It helps make your reproductive systems happy.

Guys, if you're looking for a drink to lower your risk of prostate cancer, and ladies lower your risk of endometrial cancer, then keep that coffee habit going! A 2011 study found that men consuming at least six or more cups a day reduced their risk of prostate cancer by 20 percent! Another study published in the Journal Cancer Epidemiology, Biomarkers and Prevention found that women who drank more than four cups of coffee a day had a 25 percent lower risk of endometrial cancer.

It can help lower your risk of developing Type 2 diabetes.

A 2012 study found that a compound in coffee actually helped to block a substance in the body called human islet amyloid polypeptide that may play a role in the development of diabetes. Further studies have demonstrated that caffeinated coffee consumption is linked to decreased diabetes risk as well.

It helps protect your brain.

Coffee drinkers are more likely to resist development of dementia and Alzheimer's later in life according to a 2009 study . Another study done on rats found that just the smell of coffee helped to reduce stress that was associated with loss of sleep. So, if you're smiling next time you roll out of bed and walk toward the coffee pot, there may be a reason why!

It could help you recover after colon surgery.

If you've ever had surgery, you know one big sign of recovery is the return of bowel function. One study found that coffee consumption helped to speed this recovery sign when compared to water drinkers.

It's great for your skin.

Drinking coffee may help you to ward off the most diagnosed form of skin cancer! A study in the journal Cancer Research that looked specifically at the caffeine in coffee demonstrated that coffee drinkers had a lower risk of developing basal cell carcinoma.

It may help to reduce your risk of oral cancer.

Although studies on coffee consumption and decreased risk of cancer are limited, a recent large study found that individuals who drank four or more cups of coffee a day had a 50 percent lower risk of death from oral cancers in a 25-year time frame.

It may help you strengthen your muscles -- and your DNA.

A study in the journal Cell Metabolism found that caffeine actually had a similar effect to our DNA molecules in our muscles as exercise (now, this does not mean you can stop exercising). The study looked specifically at DNA changes of muscles in sedentary individuals and found that positive effects from coffee were similar to effects derived from exercise. The most interesting factor in the study was the fact that these positive changes were seen rather quickly.

Earlier, I mentioned that consumption of loads of coffee is not recommended for everyone. While you may automatically think that patients with heart problems avoid the java, studies have actually been mixed. In fact, some studies actually show benefit of coffee consumption for heart patients. So who should lay off the beans? Individuals that are pregnant or going through IVF treatments should avoid consumption of coffee. Additionally, individuals struggling with insomnia or depression should also limit coffee intake. Last but not least, keep the coffee cup out of your children's hands and let them experience the wonders of coffee when they get older.

This article was originally published on Huffpost Healthy Living.

STRAIGHTEN YOUR TEETH – without braces!

Would you like to get your teeth into shape?

There are many adults who are unhappy with the arrangement of their teeth and would really like to

straighten them. But what holds them back is the thought of wearing braces and metal wires. Now, there is a system of straightening teeth without braces or wires.

The system, called Invisalign, uses a series of custom-made, transparent, removable aligners that fit over the teeth – like contact lenses for the teeth! Each aligner is worn for 2-3 weeks and is designed to move the

teeth a little at a time. This American technology uses a patented computer system to design and manufacture the clear aligners.

The main advantages of Invisalign are that the aligners are:-

► Clear – people don’t need to know you are straightening your teeth
► Removable – you can eat whatever you want and it is easy to clean your teeth.
► More comfortable – no sharp braces or wires to get used to

Invisalign is suitable for adults who have mild to moderate irregularities of their teeth. It is particularly suitable for those who have had treatment with braces in their teens but experienced some mild relapse. With the

Invisalign Lite package, their teeth could be straight again in as little as 7 months!

If you want to know whether Invisalign treatment is appropriate for your condition, you need to have an orthodontic consultation. At this consultation, your records like X-rays, photographs and moulds of your teeth will be made by the clinic. These records will be sent to the Invisalign Laboratory and in a few weeks, a computerised simulation of how your teeth will move during treatment, and the expected end-result, will be sent to the clinic. Only after the clinic and you have reviewed the treatment results -- and you agree to it -- will the Invisalign aligners be manufactured.

The aligners need to be worn about 20-22 hours a day. i.e. they are only removed for eating and cleaning. Each aligner needs to be worn for a minimum of 2 weeks before changing to the next aligner in the sequence. Patients need to be reviewed by the dentist every 6-8 weeks to ensure that the teeth are moving according to plan. As there are no wires to change or adjust, each appointment is usually much faster – and less painful.

And here’s another benefit: If you want a brighter smile, the aligners can be used with teeth whitening gel so that you get your teeth whitened as you straighten them!

This article was contributed to Tab A Doctor by,

Dr. Asha Karan, Smile Makers Dental Clinic 

10 Morning Mood Boosters

Have you ever noticed that what happens during the morning hours often sets the tone for the rest of the day? When things go smoothly, you tend to feel more relaxed and ready to face whatever the day may bring. However, when things get bumpy before you’ve even managed to get dressed, you’re more likely to remain grumpy until bedtime. While some hassles can’t be avoided, you can make mood-enhancing decisions during the a.m. hours that will set the stage for the next 16 or so. We spoke with the experts and combed the latest research for 10 pick-me-ups that will have your mood rising like the morning sun. Try one (or all!) of them for a happier and healthier you.

1. Pick one “spoil-me” task to do.
When you wake up, give yourself 30 seconds to think of at least one nice thing you can do for yourself that day…and then do it. When Alice Domar, PhD, psychologist and coauthor of Live a Little! Breaking the Rules Won’t Break Your Health, was in Los Angeles for a book tour one winter, she woke up much earlier than usual. But instead of fretting about lost zzz’s, she realized with excitement that she could score some fresh fruit at the nearby farmer’s market, which would’ve been impossible if she were back home in Boston. That impromptu side trip kept her mood lifted throughout the day.

2. Eat a well-balanced meal.
Start your morning with a nutritious mix of complex carbohydrates and proteins that will last you until lunch, such as oatmeal or toast with peanut butter (include a sprinkle of cinnamon, which one study linked to improved mood and alertness, for an extra boost). Other research found that a moderate amount of caffeine (200 mg, or the amount in about two cups of coffee) elevated mood and mental sharpness, so enjoy some joe or black tea with your breakfast.

3. Get some fresh air.
Head out for some “green exercise”—physical activity performed in an outdoor setting—even if you only have a few minutes to spare. Researchers found that people experienced an enhanced mood and higher self-esteem after just five minutes of various types of green exercise, including walking and gardening. The study also found that exercising near water amplified the effects, so if you live near a lake, river or waterfall, even better.

4. Listen to the sounds of nature.
Capture the benefits of the great outdoors, even if you can’t get outside, by listening to recorded nature sounds. In a recent study, participants recovered from a stressful situation more quickly when they listened to a recorded combination of running water and bird sounds. Open your window in the morning so you can hear Mother Nature’s music as you get ready, or invest in an alarm clock that eases you awake with nature sounds.

5. Focus on feeling good.
Right after waking up, Robyn McKay, PhD, a psychologist based in Tempe, Arizona, and founder of the Smart Girl-Modern Goddess coaching program, recommends taking five deep breaths and making the decision to feel good for the day. “Imagine that, even when you encounter frustrations and surprises, you will remember to breathe and respond mindfully—rather than react mindlessly—to your circumstances,” she says. Dr. McKay also suggests that, throughout the day, you “take five deep, intentional breaths and remind yourself of your decision to feel good.”

6. Drink hot chocolate.
A recent study found that sipping a drink containing cocoa flavonols improved participants’ moods and levels of alertness—even as they worked on a series of challenging math problems. So go ahead and savor some hot cocoa made with lowfat or skim milk and dark chocolate. The protein and carbs in the milk will help keep your blood sugar levels stable until lunch, which will help you hold on to your mood momentum.

7. Take a moment to assess yourself.
Don’t jump out of bed right when you open your eyes in the morning. Instead, take five minutes to pay attention to your body and notice if you feel any stiffness, then do some light stretching while breathing deeply, suggests Lynn Louise Wonders, LPC, RPT-S, RYT, a psychotherapist and yoga teacher in Marietta, Georgia. She notes, “Before racing off to the hundred things on the day's to-do list, it can be tremendously beneficial to claim these five minutes to tune in to your body and your breath. You'll find that you are more ‘present’ and better equipped to deal with the busyness of the day ahead.”

8. Envision the negative. 
You’ve probably heard that gratitude is a mood elevator, but here’s a surprising twist to that tactic: Think about a positive event from your life—how you got your dream job or met your ideal partner, for instance—and then imagine what your life would be like if the event hadn’t happened. Though it seems like this would have the opposite effect, it actually improved the mood of one study’s participants more so than simply thinking of the positive event itself.

9. Breathe in some mint. 
Researchers found that sniffing peppermint enhanced mood and attention while also fighting fatigue. Try keeping a bottle of peppermint essential oil or bag of peppermint tea on your nightstand so you can inhale the positive scents right as you wake up. Another happiness helper is chewing gum, which elevated the moods, alertness and attention spans of another study's participants. Pop a piece of peppermint gum after breakfast for a double-duty perk-up.

10. Smile.
There’s one thing you can do just about anywhere: Smile. “Remember,” says Dr. McKay, “smiling is a simple way to change your mood—and the mood of those around you, too.” So spread your good-mood wealth by baring those pearly whites as often as possible in the morning as well as throughout the day.

This article was originally published on WebMD.

Are you losing more hair than you should, and what can you do about it?

There are many reasons why you are losing your hair. The loss can be sudden or you can lose hairs slowly, over a period of time. Normally one can lose up to 100-150 strand of hair a day and this is normal. The hair goes through a hair cycle and after 3-5 years a strand of hair goes into the resting phase and after 3 months this hair is replaced with a new hair. This hair fall is normal.

Unfortunately, the new hair will be shorter and thinner than the preceding cycle and hence after a few years you will notice less hair. This loss follows a pattern - in males there is a receding hairline and thinning at the crown, whereas in females there is thinning at the crown. This type of hair loss is related to age, genes and androgens. The treatment is usually hair tonic or oral medication and sometimes laser hair stimulation.

If you are losing hairs suddenly or the loss is significant (ie more than 150 hairs a day) you may be suffering form another type of hair loss called telogen effluvium, This is commonly seen after childbirth, 3 months after a stressful event, for example, an illness, surgery or psychological stress. This hair loss is often seen after crash dieting too. Although the fall is significant, telogen effluvium is a reversible condition. Once the trigger factors are gone, the hairs will re-grow on it’s own and recover in 3 months after you first notice the fall.

A third reason why you are losing hair could be related to a medical condition such as thyroid disease or anaemia or due to certain drugs including ant cancer drugs. Treatment, would be to remove the cause of the hair fall if possible.

If you are experiencing hair fall and you think it is more than your usual shedding, see a dermatologist who can help you with the diagnosis and the treatment.

This article was contributed to Tab A Doctor by,
Dr Joyce Lim, Dermatologist, Joyce Lim Skin & Laser Clinic