6 Surprising Sleep Wreckers

Do you wake up in the morning feeling more tired than you did when you went to bed? If so, something is disturbing your sleep. But do you know what it is?

Some reasons for sleep loss are obvious -- espresso nightcaps, wailing newborns, and insensitive neighbors playing the drums. But the causes of sleep loss aren't always so clear.

"People often don't have any idea what's disturbing their sleep," says Thomas Roth, PhD, director of the Sleep Disorders Center at Henry Ford Hospital in Detroit. "There's a lot of mis-attribution. They assume it's one thing, but it's actually something else entirely."

Why such confusion? “People often wake up in the night without realizing it," Roth tells. "You can be awake one or two minutes at a time in the night and you won't remember it the next day."

While some of these unremembered wake-ups are normal, too many will leave you chronically exhausted. And many common causes of sleep loss result in just this sort of brief, hard-to-catch awakening -- making it even harder to sort out the cause.

Here are six surprising causes of disturbed sleep.

Sleep Wrecker 1: Pets in Bed

While lots of people let their pets snuggle in bed with them for comfort, evidence suggests that animals in bed make it harder to sleep.

According to a survey by the Mayo Clinic Sleep Disorders Center, 53% of people who sleep with pets say that their animals disturb their sleep. Animals just don't have the same sleep and wake cycles that we do. So 3 a.m. to your cat might seem like an excellent time to start pouncing on your feet. Even more subtle disturbances -- the clanking of the tags on your animal's collar as it shuffles around -- can wake you up.

If you're feeling chronically exhausted, take a break from the interspecies slumber parties to see if it makes a difference with your disturbed sleep.

"Really, there are other places for your dog to sleep besides your bed," says Jodi A. Mindell, PhD, professor of psychology at St. Joseph's University in Philadelphia and author of Sleep Deprived No More. If you can't bear to kick your pets out of the bedroom, which is the ideal, at least set up a new spot for them on the floor.


Sleep Wrecker 2: Alcohol and Nightcaps

As a cause of sleep loss, this is often a surprise to people. Doesn't drinking make you drowsy? Isn't that why people have nightcaps? Isn't that why college parties always end with everyone passed out on the floor?

But the body's response to alcohol is more complicated than you might think. "Alcohol affects the rhythm of sleep," says Mindell. "It acts as a sedative at first, but then a few hours later when blood alcohol level drops, it will wake you up again."

To prevent your glass of wine from waking you up later, stop drinking two to three hours before bedtime.


Sleep Wrecker 3: Undiagnosed GERD

People who have GERD -- gastroesophageal reflux disorder -- often find the nights difficult. Once they're lying down, the acid can back into the esophagus, causing heartburn and pain. Some try to sleep propped up on pillows to cope.

"Acid reflux is a biggie when it comes to disturbed sleep," says Ronald Kramer, MD, a spokesperson for the American Academy of Sleep Medicine and specialist at the Colorado Sleep Disorders Center in Englewood, Colo. "Whenever I see a person with sleep problems, I always screen for it."

What you might not know is that GERD doesn't always cause such dramatic symptoms. Some people might only have one constant symptom: disturbed sleep.

"Even if you rarely have pain, the acid can still be waking you up at night," says Kramer. GERD can cause other nondescript symptoms too, like chronic cough. If you have GERD that’s interrupting your sleep, getting treated for it is important. Not only will treatment help you sleep, but it will reduce the risk of serious health problems later.

Sleep Wrecker 4: Medicine, Vitamins, and Supplements

Some of the most common causes of disturbed sleep are in your medicine cabinet, but you might not suspect them at all. Common drugs, like steroids for asthma and beta-blockers for high blood pressure or heart problems, can keep you up at night.

Despite being called "narcotics," so can opioid drugs for pain. While they relieve pain quickly -- and can make you feel drowsy in the process -- they can also lead to sleep apnea.

Botanical supplements can cause sleep loss, too. Supplements like ginseng and guarana are stimulants. Even vitamins aren't free of risk.

"Vitamins B6 or B12 can give people vivid dreams, and that can wake people up," says Mindell. "It's much better to use those in the morning."

If you're having chronic sleep problems, go to your doctor with a list of all the medicines, vitamins, and supplements that you use. Ask if any of them could be causing your sleep problems.

Sleep Wrecker 5: Pain -- Even Mild Pain

Just about any painful condition can cause disrupted sleep. Headaches, back pain, arthritis, fibromyalgia, and menstrual pain are all common causes.

What you might not realize is that the pain doesn't even have to be particularly severe to cause sleep loss. In fact, it doesn't even have to wake you up.

Pain signals sent out by your body can fragment your sleep, reducing the amount of time you spend in deep, restorative sleep. You might not wake up, but your sleep will be less restful.

"People with chronic pain often wake up feeling more tired than they were when they went to bed," says Roth.

Even if you have only mild chronic pain, it's worth checking it out with a doctor.


Sleep Wrecker 6: Being Exhausted -- as Opposed to Sleepy

Here's a common scenario. You come home from a long day at work, completely exhausted. You stumble into the bedroom, fully expecting that as soon as your head hits the pillow, you'll be out.

But somehow, that's not what happens. 45 minutes later, you're still staring at the ceiling. What's gone wrong?

"Contrary to what people think, being exhausted doesn't necessarily make people sleep better," says Roth. "There's actually a big difference between being exhausted and being sleepy." Roth points out that if you ran 50 miles and then dropped down in bed, you would unquestionably be exhausted. However, your body might be far too revved up to sleep.

Regardless of how worn out you feel, always take some time to unwind. "Don't rush to bed after a stressful day," says Roth. Instead, spend some time sitting quietly first. It could save you lots of tossing and turning later.


Or Is It a Sleep Disorder?

Of course, you could also have an undiagnosed sleep disorder, one of the common but hardly surprising wreckers. About 40 million people in the U.S. suffer from sleep disorders, conditions that can seriously interfere with the quality of your rest.

For instance, periodic limb movement disorder (PLMD) causes your legs to jerk rhythmically while you're asleep, disturbing restful sleep. Sleep apnea causes snoring and brief interruptions in your breathing, which can also wake you from deep sleep.

Since these conditions only manifest themselves when you're asleep, you might not know you have the symptoms. Many people have sleep disorders for years before they're diagnosed.

Or your partner may have the sleep disorder -- disturbing your sleep as well.

"If your spouse is snoring and kicking in the night, neither of you are going to sleep well," says Mindell.

There are plenty of other causes of disturbed sleep -- a bedroom that is too hot or too cold, shades that don't block enough light, noises that can be muffled by a sound machine, hot flashes during menopause. Figuring out what might help can take some trial and error.

The important thing is to take action. If you're having trouble sorting out what could be causing your disrupted sleep, ask your doctor or schedule an appointment at a sleep clinic.

You should also take time to think more seriously about sleep and how much you're getting. Do you need four or five cups of coffee to get through a typical day? Do you always have to sleep in on the weekends? Do you tend to fall asleep immediately as soon as you get into bed? Those are typical signs of sleep deprivation, says Roth.

"People learn about nutrition and exercise in grade school, but nobody teaches us anything about the importance of sleep," says Roth. "As a society, we need to accept that better sleep has to be a priority."

This article was originally published on webmd.com

Quitting Smoking - Planning Your Strategy to Quit

When it comes to quitting smoking, some people find it helpful to plan ahead. Others don't. Do what works for you.

If you prefer to plan ahead, start by asking yourself some questions. Are you a goal-setter? How confident do you feel that you will succeed at giving up smoking? Asking yourself these questions is one way to prepare yourself for quitting.

Know your reasons. Your reason for wanting to quit is important. Maybe you want to protect your heart and your health and live longer. Or maybe you want to spend your money on something besides cigarettes. If your reason comes from you-and not someone else-it will be easier for you to try to quit for good.

After you know your reasons for wanting to quit, use these five keys to quitting: get ready, get support, learn new skills and behaviors, get and use medicine, and be prepared for relapse.

1. Get ready

Contact your doctor or local health department to learn about medicines and to find out what kinds of help are available in your area for people who want to quit smoking. Telephone helplines operated by your state can also help you find information and support for quitting smoking.

Here are some other ways to get ready to quit smoking:

Set your goals. To achieve a long-term goal like quitting smoking, you may find it helpful to break the task into smaller goals. Every time you reach a goal, you feel a sense of pride along the path to becoming tobacco-free. Use this personal action plan to help you reach your goals.

Set your goals clearly. Write down your goals, or tell someone what you are trying to do. Goals should include "by when" or "how long" as well as "what." For example: "I will keep a smoking journal for 1 week, starting tomorrow."

Set a quit date, and stick to it. This is an important step. Choosing a good time to quit can greatly improve your chances of success. Avoid setting your quit date on high-stress days, such as holidays.

Reward yourself for meeting your goals. Quitting smoking is a difficult process, and each small success deserves credit. If you don't meet a goal, don't punish yourself. Instead, hold back on a reward until you achieve your goal. For example, give yourself something special if you succeed at stopping for longer than you have before.

Pace yourself. You may want or need to quit slowly by reducing the number of cigarettes you smoke each day over the course of several weeks. Set a comfortable pace. Certain activities won't be temptation-free for many months after you quit.

Be realistic. You may feel very excited and positive about your plan for change. Be sure to set realistic goals-including a timeline for quitting-that you can meet. For example, your goal could be to cut back from 20 cigarettes a day to 10.

Make some changes. Get rid of all cigarettes, ashtrays, and lighters after your last cigarette. Throw away pipes or cans of snuff. Also, get rid of the smell of smoke and other reminders of smoking by cleaning your clothes and your house, including curtains, upholstery, and walls. Don't let people smoke in your home. Take the lighter out of your car. Try some methods to reduce smoking before your official quit date. Use a smoking journal to keep track of what triggers urge you to use tobacco. This gives you important information on when it's toughest for you to resist.

If you have tried to quit in the past, review those past attempts. Think of the things that helped in those attempts, and plan to use those strategies again this time. Think of things that hindered your success, and plan ways to deal with or avoid them.

2. Get support

You will have a better chance of quitting successfully if you have help and support from your family, friends, and coworkers. Others sources of support include:

Your doctor. He or she can help you put together a plan of medicines and nicotine replacement therapy (NRT) that works for you. This could be the nicotine patch, or maybe the nicotine patch with gum for those times you need something more.

Phone support. Telephone counselors can help you with practical ideas. Often they are people who have quit smoking themselves.

You can also find online and phone support along with quit-smoking programs that you can attend. People who use telephone, group, or one-on-one counseling are much more likely to stop smoking than people who try to quit on their own.


3. Learn new skills and behaviors

Since you won't be smoking, decide what you are going to do instead. Make a plan to:

Identify and think about ways you can avoid those things that make you reach for a cigarette (smoking triggers), at least at first. Try to change your smoking habits and rituals. Think about situations in which you will be at greatest risk for smoking. Make a plan for how you will deal with each situation.

Change your daily routine. Take a different route to work, or eat a meal in a different place. Every day, do something that you enjoy.

Cut down on stress. Calm yourself or release tension by reading a book, taking a hot bath, or digging in your garden.

Spend time with nonsmokers and people who have stopped smoking.

Start seeing yourself as a person who is making healthy choices.


4. Get and use medicine

You will double your chances of quitting even if medicine is the only treatment you use to quit. Your odds get even better when you combine medicine and other quit strategies, such as counseling.

You won't have to take medicines forever-just for as long as it takes to help you quit. And remember that no matter how much it costs to buy medicines to help you stop smoking, it's still less than the cost of smoking.


5. Be prepared for relapse

Most people are not successful the first few times they try to quit smoking. If you start smoking again, don't feel bad about yourself. A slip or relapse is just a sign that you need to change your approach to quitting. Make a list of things you learned. And think about when you want to try again, such as next week, next month, or next spring. Or you don't have to wait. If you're still motivated to quit, you can try again as soon as you want.

If you slip or smoke a little, don't give up. Talk to someone who has quit smoking, or to a counselor, to get ideas of what to do. If you are taking medicine or using nicotine replacement, keep doing so unless you go back to regular smoking.

Quitting smoking is hard, but it can be done. To stay motivated, keep reminding yourself why you want to quit smoking. Make a list of your reasons to quit and the benefits you expect from quitting. Put your list of reasons on your bedroom dresser, in your wallet, or on the refrigerator. Review it whenever you are struggling with the quitting process. Add to your list whenever another reason or benefit occurs to you.

If you have tried to quit smoking before, remember that most people try to quit many times before they are successful. Don't give up.

This article was originally published on webmd.com

Colon and Rectum Cancer – What you should know and How to reduce your risks

Introduction – The incidence is rising!

Colorectal cancer is the number one cancer diagnosed for males in Singapore and number two cancer diagnosed for females in Singapore (Singapore Cancer Registry, Interim Annual Registry Report, Trends in Cancer Incidence in Singapore, 2006-2010). Colorectal cancer cases have increased because of the aging population (chance of getting colorectal cancer increases with age) and also more people are going for screening.

Screening for colorectal cancer is effective because it almost always starts as a small benign growth, known as polyp, in the wall of the colon or rectum and, over a few years grows bigger to become a cancer. (Fig.1)

Fig. 1

Who is at risk?

The risk factors for colorectal cancer are:
• Age over 50 years (but can occur at any age)
• Personal history of colorectal polyps or colorectal cancer
• Personal history of ulcerative colitis or Crohn's disease
• Family history of colorectal cancer
• Genetic syndrome, Hereditary Non-Polyposis Colorectal Cancer (HPNCC) and Familial Adenomatous Polyposis (FAP)
• Physical inactivity
• Low-fibre and high-fat diet
• Obesity
• Excessive alcohol drinking
• Smoking

What are the signs and symptoms of colorectal cancer?

Usually, people with early stages of colorectal cancer may not experience any symptoms. Thus it is important to go for screening even if there are no symptoms. The common symptoms of colorectal cancer are:
• Blood in the stool
• Unexplained weight loss
• Change in bowel habits (diarrhoea or constipation)
• Bloating and feeling of fullness
• Stools that are narrower than normal
• Nausea and vomiting
• Persistent abdominal pain

How is the diagnosis made?

The diagnosis is usually confirmed with a colonoscopy and biopsy of the cancer. 

Fig. 2

Colonoscopy is an outpatient procedure using a flexible endoscope to examine the inner walls of the colon and rectum. The procedure takes about 20 to 30 minutes under sedation and should be done in a hospital by

a trained doctor. If a polyp or growth is seen during colonoscopy, the some tissues are taken out and send to the laboratory to check if it is benign or cancerous. Fig. 2 shows colon cancer as seen during colonoscopy.

Once diagnosis is confirmed, special scans such as CT or PET scans may be ordered by the doctor to study the extent of the disease.

Stage and Prognosis (Fig. 3)

Stage I (5 year survival rate more than 90%)
Cancer cells are found in the mucosa (innermost layer) and submucosa of the colon wall and may also be found to have spread up to the muscle layer of the colon wall.

Stage II (5 year survival rate 60-75%)
Cancer cells are found to have spread through the muscle layer to the serosa (outermost layer) of the colon wall or nearby organs.

Stage III (5 year survival rate 40%)
Cancer cells have spread nearby lymph nodes

Stage IV (5 year survival rate very low))
Cancer cells have spread to organs like lungs, liver and ovary or a distant lymph node.

Fig. 3

How is colorectal cancer treated?

Treatment for colorectal cancer includes surgery, chemotherapy and radiotherapy which may be used alone or in combination.

In surgery, part of the colon or rectum where the cancer is noted will be removed.(Fig.4) After surgery, most patients can lead an active lifestyle and defecate through their anus like normal individuals.

Fig. 4

In chemotherapy, a drug is used to kill the cancer cells before or after surgery. Possible side effects of chemotherapy are nausea and vomiting, loss of appetite, fatigue, hair loss and diarrhoea.

In radiotherapy, x-rays are used to kill the cancer cells before or after surgery. Possible side effects of radiotherapy are diarrhoea, bleeding and fatigue.

How do I reduce my risk of colorectal cancer?

Family history risks, genetic predisposition and risk associated with age cannot be modified except by going for screening. (see screening recommendations below). 

There are however some modifiable factors we can control:

• Avoid or stop smoking

• Exercise regularly

• Maintain a normal body weight (body mass index <25)

• Eat a high fibre, low fat diet

• Avoid excessive alcohol

• Go for screening 

Screening recommendations

Colorectal cancer is curable if detected early. 

Go for colorectal screening if you are 50 years and above even with no symptoms. If you have a history of colorectal polyp or colorectal cancer do not forget to have regular follow-up with your doctor. If you have a family history of colorectal cancer, you should go for screening at least 10 years earlier than the age when your relative was diagnosed with colorectal cancer. 

The recommended screening tests for colorectal cancer are fecal occult blood test and colonoscopy which should begin at the age of 50 years for people with no symptoms and no family history. If you have symptoms described above, consult your doctor early. 

Fecal occult blood test screens for blood in stool that cannot be detected by the naked eye. It is easy and painless as the person just need to submit a stool sample to the laboratory.

The best method is colonoscopy. It is an outpatient procedure using a flexible endoscope to examine the inner walls of the colon and rectum.

This article was contributed to Tab A Doctor by,

By Dr Kum Cheng Kiong, General Surgeon, Center of Screening and Surgery

 

25 Amazing Nutrition And Health Benefits Of Bananas

Today let us embark on a journey towards discovering one of the fruits that most of us love, but don’t know much about. I am talking about a Banana; don’t most of us just love this delicious fruit? You bet!

However, there are some weight watchers who will raise their eyebrows if I tell them that this fruit should be part of their diet. They will soon know why this awesome fruit deserves to be loved and eaten. And for all those people who are NOT inspired to eat this soft, rich creamy, delicious, beneficial fruit packed with nutrients and essential vitamins, the following should induce you to so.

First let us look at the nutritional value of bananas. Bananas are loaded with several nutrients.
Natural sugars: glucose, fructose and sucrose,

Vitamins and minerals: vitamin B6, vitamin C, Vitamin A, potassium, dietary fibre, biotin, carbohydrates, magnesium, riboflavin and manganese.

Here is a more detailed nutritive value table on Banana

Principle	Nutrient Value	Percentage of RDA
Energy	90 Kcal	4.5%
Carbohydrates	22.84 g	18%
Protein	1.09g	2%
Total Fat	0.33 g	1%
Dietary Fiber	2.60 g	7%
Vitamins
Folates	20 µg	5%
Niacin	0.665 mg	4%
Pantothenic acid	0.334 mg	7%
Pyridoxine	0.367 mg	28%
Riboflavin	0.073 mg	5%
Thiamin	0.031 mg	2%
Vitamin A	64 IU	2%
Vitamin C	8.7 mg	15%
Vitamin E	0.10 mg	1%
Vitamin K	0.5 µg	1%
Electrolytes
Sodium	1 mg	0%
Potassium	358 mg	8%
Minerals
Calcium	5 mg	0.5%
Copper	0.078 mg	8%
Iron	0.26 mg	2%
Magnesium	27 mg	7%
Manganese	0.270 mg	13%
Phosphorus	22 mg	3%
Selenium	1.0 µg	2%
Zinc	0.15 mg	1%
Phyto-nutrients
Carotene-α	25 µg	–
Carotene-ß	26 µg	–
Lutein-zeaxanthin	22 µg	–

Health Benefits of Bananas

Now let’s take a quick look at the banana health benefits:

1. It gives instant surge of energy:
It does this by converting the natural sugars into energy instantly and this is one of the reasons sportsmen consume it during intervals. Bananas are an excellent breakfast for kids and adults as it provides required energy throughout the day. This probably the most popular health benefit of banana.


2. It helps keep blood pressure under control:
Research indicates that potassium keeps blood pressure under control and improved consumption of calcium, potassium and magnesium can also help decrease high blood pressure. Bananas are rich in potassium, calcium & magnesium, so it is a healthy option for keeping blood pressure in check.


3. It helps lower cholesterol:
It is said that Pectin which is a soluble fibre in banana helps to lower Cholesterol levels. According to researchers, fibres that are water soluble such as pectin, psyllium, beta-glucan etc., lower the LDL Cholesterol without disturbing the HDL cholesterol.


4. It supports renal health:
Bananas being a rich source of potassium, if consumed regularly in moderation, promote renal health. The International Journal of Cancer states that Bananas being a rich source of antioxidant phenolic compounds, if consumed together with cabbage and root vegetables protect renal health.


5. Banana improves nerve function and enhances brain power:
Banana is a rich source of B vitamins and therefore perks up nerve function. Potassium, in banana keeps the mental faculties vigilant and boosts learning abilities.


6. It decreases the risk of stroke:
Studies indicate that regular intake of bananas in daily diet helps reduce the occurrence of stroke and this is due to the high amount of potassium.


7. Bananas Reduce the Risk of Cancer:
Rich in antioxidants and dietary fibre, consumption of bananas reduce risk of various types of cancer especially bowel cancer.


8. It helps build healthy bones:
Probiotic bacteria present in bananas is said to have astonishing ability to absorb calcium in the body. Hence, consuming bananas help in building better bones.


9. Banana enhances digestive ability:
It is very rich in the substance known as fructooligosaccharide which acts as a probiotic (friendly bacteria). It stimulates the growth and activity of probiotics in the colon and produces enzymes that enable absorption of nutrients thus enhancing the digestive ability and preventing unfriendly bacteria from harming the body.


10. Bananas helps combat stomach ulcers:
Certain substances in bananas stimulate the cells which make up the stomach lining, this enables production of a thicker protective mucus barrier against stomach acids. Also the substance known as protease inhibitors in banana, help getting rid of bacteria in the stomach that produces stomach ulcers, thus protecting against damage of stomach and ulcer.


11. Bananas help in Diarrhoea treatment:
Raw bananas are astringent in nature and are effective in treatment for diarrhoea. They also regulate fluid balance.


12. Bananas relieve from constipation:
Pectin found in Bananas, help to alleviate constipation and improves bowel function.


13. Bananas help in curing piles:
Since bananas help regulate bowel movement they help cure piles.


14. Bananas help regulate anaemia:
Bananas are good for Anaemic patients as they contain high levels of iron which help regulate the haemoglobin levels in the body.


15. Bananas help alleviate heartburn:
The antacid substance in banana gives immense relief from heartburn


16. Bananas prevents allergies:
The presence of benign amino acids in banana helps combat allergies.


17. Bananas help withdraw smoking urge:
Vitamins B6 and B12 along with magnesium and Potassium in Bananas helps recover from nicotine addiction


18. Bananas help recover from hangover:
Bananas when blended with honey and yoghurt cures hangover.


19. Bananas enhance weight Gain:
The combination of milk and bananas enhances weight gain. Bananas provide the body with necessary natural sugars and milk provides protein.


20. Bananas Benefits for Weight Loss:
Bananas contain loads of fibre and low amounts of fat and they are also easily digestible. A banana of 100 grams contains approx. 90 calories. And taking into consideration all its benefits it will not hurt including it into your diet. So dear weight watchers don’t eliminate banana from your diet completely.


21. Bananas Prevent Insomnia:
Bananas are rich in amino acids known as Tryptophan. This substance triggers production of melatonin (sleep hormone) which induces sleep. Eating banana a few hours before bedtime ensures a peaceful night’s sleep.


22. Bananas promotes healthy skin:
Bananas contain vitamin C a potent antioxidant which helps produce collagen, a protein found in the skin. This protein keeps skin soft and supple and eliminates fine lines and wrinkles, and protects the body from attack of free radicals which cause premature ageing. Additionally, bananas contain vitamin B6 known as pyridoxine which promotes healthy skin.


23. Bananas promote healthy scalp and hair:
Bananas contain potassium, natural oils, carbohydrates, vitamins and help in softening hair, protecting its natural elasticity, prevents split ends and breakage. Additionally, they enhance shine, growth, and help in controlling dandruff.


24. Bananas reduces mosquito bite:
Itching and swelling caused by mosquito bites can be reduced by rubbing the inside of a banana on it.


25. Other benefits of bananas:
Bananas curbs morning sickness. Snacking on bananas at regular intervals helps preventing it.
Vitamin B6, serotonin, tryptophan, dopamine, etc., in bananas help combat symptoms of PMS, erratic mood swings, and depression.

We should say a banana a day keeps the doctor away, shouldn’t we?

This article was originally written for stylecraze.com

Top 10 Benefits of Dark Chocolate

1. Sugar free chocolates reduce Tooth Decay

Cocoa is naturally bitter. Sugar is used as a sweetener which is one of the causes for tooth decay. Chocolates that do not have additives like sugar have anti-bacterial agents that fight tooth decay. So prefer chocolates which are sugar, caramel and nuts free.


2. Good for the brain
Chocolates contain brain stimulating agents like theobromine and caffeine. They dilate and enhance the blood flow to the brain. Also the Flavonoids in them improve blood circulation for upto 2 hours after consuming those yummy chocolates. Also, they are said to improve memory.


3. Anti-depressant

Serotonin is a natural anti-depressant that is contained in the dark chocolates. Chocolates have a tendency to release endorphin giving you a feeling of pleasure and happiness. So enjoy the pleasure of your favourite dark chocolate when you feel low.


4. Delays aging

If you do not want those ugly wrinkles or lines on your face, eat chocolates. This can be a sweet way to delay your evidence of aging. The antioxidants contained in cocoa help delay aging.


5. Lowers blood pressure

Several studies have proven that chocolates lower blood pressure. The nitric oxide produced by the antioxidants is responsible to lower high blood pressure. Dark chocolates also contain magnesium and copper that keeps the blood pressure constantly normal.


6. Lowers cholesterol

It is a fact that chocolates have a tendency to lower the LDL, bad cholesterol and enhance the good cholesterol in your body. Yes, eating dark chocolates everyday can reduce LDL by 10% in your body.


7. Good for heart

Eat a bar small bar of chocolate everyday for a healthy heart. Dark chocolates reduce the risk of cardiovascular diseases. They prevent the risk of heart attacks, block in arteries and coronary diseases.


8. Good for pregnant women

Pregnant women who eat dark chocolates are proven to have happier babies than those who do not eat them. Eating small quantities of dark chocolates everyday can prevent a serious complication known as pre-eclampsia, where the blood pressure soars during pregnancy and excess protein is passed out into the urine.


9. Longer life

Eating chocolates often can increase your life time by a year! This is all the more a good reason to eat chocolates. Studies have proved that, people who consume dark chocolates everyday have a longer life and lower number of health diseases.


10. Fights cancer

Just like red wine, blueberries, garlic, and tea. Chocolates have cancer fighting contents. The sweet treat contains cancer-fighting antioxidants such as catechins and phenols, as well as flavonoids. So feast on these yummy bars that may help to prevent deadly cancer.

This article was originally published on http://www.vergeindia.com

5 Healthier Alternatives to Soda

1. Water

Okay, so this may seem like the obvious beverage of choice, but I actually know several people who drink very little, if any, pure water because they drink so much soda. I personally find water to be the most refreshing drink, but many people need to add something to it to make it palatable. If water just isn’t your thing, try adding some of your favorite berries, citrus or other fruits to it for more flavor. You may also want to start with drinks like lemonade if you still need something sweet.


2. Tea
Tea is my favorite flavored beverage of choice these days. If you can stand to drink it unsweetened, it’s even healthier, but even if you must add sugar at least you’re doing so without unnatural sweeteners, colors,etc. You can also use more natural sweeteners like honey, stevia or xylitol. If you need a caffeine fix, black and green varieties usually contain caffeine and also healthy antioxidants. If you prefer to leave the caffeine behind there are also several herbal teas, like my favorite, peppermint.


3. Coffee
It seems like every year there’s a new study out on whether coffee is good or bad for you. I don’t really side one way or the other. I do usually prefer tea over coffee, anyway. However, sometimes I just need a good dose of caffeine to get through the day and enjoy iced coffee throughout the year. Since I would usually turn to cold soda instead, I now opt for iced coffee with a bit of vanilla, honey and milk.


4. Make it Sparkly
Everything is better sparkly, right? …no? Well, trust me on this one. One of the biggest things that has helped me keep my beverage consumption natural is making my own soda. I make my own flavored simple syrups, fruit juice, tea, ciders, etc. to flavor the soda. Then mix with store-bought seltzer water (make sure it’s not flavored)

. Since when I want soda it’s usually more for the carbonation than the taste, this is the perfect fix.


5. Better Store-Bought Choices

At some point we’re all out and about with friends and family, on the road, etc. where we don’t have access to our natural beverages arsenal when that craving hits. Instead of reaching for your old soda pal, become familiar with some better store-bought choices. Look for sodas, teas and waters sweetened with natural sweeteners. Always double check the ingredients as labels can be misleading! 

This is an excerpt from an article originally written for www.smartsavvyliving.com.

When You Don't Have The Stomach For It.

Constipation and abdominal pains are the most common symptoms of elderly people seeking treatment.

Constipation is when the frequency of stool is less than three times a week, and it is estimated that between ¼ and ⅓ of elderly people suffer from constipation. Constipation is more common in the elderly mostly because older people carry out less physical activity due to joint or heart problems, and this lowers their metabolism. The lack of fibre in one’s diet and also reduced water intake can lead to constipation.

The presentation of abdominal pains in the elderly can be slightly different – it tends to present itself later and can be less localised compared to those who are younger so they will need to undergo a more thorough and intensive examination. The causes of acute abdominal pains in elderly people can be similar to younger people.

It can be caused by acute appendicitis, gall stone disease or gastroenteritis,pancreatitis, internal malignancies and by perforated organs like bowels and stomach.In addition to abdominal pains, elderly people should look out for a change in bowel habits, loss of weight and appetite.

An immediate check-up is advisable when a person has any of these symptoms.For constipation, the symptoms include hard stool,the need to strain when passing motion and incomplete evacuation.

TREATMENT

There are various ways to tackle constipation.Firstly, the doctor has to identify if it is primary constipation, constipation of no specific reason or constipation that is due to an underlying disease like diabetes,colonic stricture because of cancer,lack of thyroid hormones, and anorectal problems.

Once the necessary tests are conducted and can as certain that the constipation is not a cause for any underlying disease, doctors will then advise patients on the importance of regular bowel movements,to drink more water, to eat a diet that is rich in fibre like fruits, vegetables and bran, and do light exercises.If the constipation still continues,then laxatives will  be prescribed.

Abdominal pains in the elderly should not be taken lightly. More often than not, these pains can lead to something more severe, plus there is a higher chance of finding abnormalities in them so it is best to get it checked as soon as possible.

This article was contributed to Tab A Doctor by,
Dr Chan Yee Ming, Gastroenterologist, Sime Darby Medical Centre

Listen to Your Heart

Heart disease is the number one killer among men in the majority of developing and developed countries.The most common type of heart disease that affects men in Malaysia is known as coronary artery disease, with the main symptom being angina pectoris. The condition is the result of narrowing of the artery that supplies blood to the heart muscles.

This disease is more prevalent in men and occurs earlier by two decades compared to women. Men tend to develop it in their 40's but most women will only develop it in their 60's after menopause.

As a result of coronary artery disease,one tends to develop chest pains,abnormal heart rhythms and ultimately, heart failure if left untreated.

Common lifestyle habits that promote heart disease include lack of regular exercise, a poor diet and being overweight, including the greatest risk factor of all – diabetes. Between 70 and 80 per cent of diabetics succumb to heart disease.

The best way to prevent heart disease is to exercise regularly to maintain a good body weight, especially for those who have a family history of diabetes. It is a common misconception that too much sugar intake leads to diabetes. It is the excessive weight gain caused by the lack of exercise and a poor diet that triggers the diabetes in a person with family history.

Tightness or constricting discomfort in the chest when performing exercise or undergoing strenuous activities, which goes away once the activity is stopped should trigger alarm bells as this is a clear indication of heart disease. This is known as angina pectoris medically. This should not be taken lightly and warrants an immediate visit to the doctor.

Symptoms of Coronary Artery Disease
- Tightness at the front of the chest that occurs with strenuous activity, which goes away once the activity is stopped (angina pectoris).
- At the same time the pain or discomfort may radiate to the jaw.
- The pain or discomfort may also radiate to the inside of the arms, from the armpits to the two small fingers.

Misconceptions of Heart Disease
- Pain in the arm.
- Numbness in the arm.
- Pain in the shoulders.
- Pain in the neck.

Non-Modifiable Risk Factors for Heart Disease
- Male
- More than 40 years old
- Family history of heart disease

Modifiable Risk Factors for Heart Disease
- Diabetes
- High blood pressure
- Cigarette smoking
- High levels of cholesterol
- Obesity
- Lack of exercise

Reduce Your Risk Factors
- Stop smoking – It is better to stop sooner than later as it takes up to 10 years to reverse the risk of cancer in a person.
- Regular screening –Men entering their 30's should start taking precautions against all disease, including cardio metabolic diseases and cancer. Men entering their 40's should get screened for all diseases. Men who get heart attacks and strokes in their 50's risk severely damaging their end organs.

This article was contributed to Tab A Doctor by, Dr Ahmad Nizar Jamaluddin, Cardiologist, Sime Darby Medical Centre

The Truth about Men

Men – powerful, strong, virile,protecting and providing for the family.

But are men really stronger? It is now common knowledge that men’s life expectancy is lower than women’s. According to the UN World Population Prospects 2011 Revision released by the United Nations Department of Economic and Social Affairs,Population Division, the average life expectancy of Malaysian men is about 71 years, while in women it is closer to 76 years.

“One of the biggest problems is that men don’t tend to use healthcare, even if it is just consultation with their GP,” says Dr Peter Ng Eng Pin, consultant urological surgeon at Sime Darby Medical Centre Subang Jaya. “Men’s attitudes tend to be ‘I have to be really ill before I see the doctor’ or ‘it’s just a minor illness, I can fight it off myself’. But men must realise that they are not invulnerable.

”It seems that taking care of their health is just not part of the big picture when it comes to men. Dr Ng compares this with women, who are more detail orientated and thus notice the little changes and problems that can crop up from time to time. Unfortunately for men, health is all about the little details, and so they tend to lose out by not paying attention.

In Malaysia, men above the age of 45 years do tend to have the awareness that they should go for general checkups and screenings. In a normal clinical assessment, the doctor will note down your bio metrics, take your health and family history, check on current complaints and do a general systems review of your body.

If there are symptoms or risk factors present, the doctor will recommend screenings for heart disease, hypertension,diabetes or osteoporosis (in older men).

Men below the age of 45 years usually do not require annual screenings,unless they lead an excessive lifestyle,or there is family history of a disease.For example, if your father had a heart attack in his 40s, it is a good idea for you to get a full check up and screen for heart disease, cholesterol or hypertension before you reach that age. It is highly likely that you have the same health problems that your father had, even if the symptoms are not yet present.

This article was contributed to Tab A Doctor by,
Dr Peter Ng Eng Pin, Urologist, Sime Darby Medical Centre

Achy Breaky Joint Issues

Have you been ignoring the discomfort in your knees when you walk down the stairs or go for your evening jog?

Our joints well-oiled mechanisms that keep our limbs moving and functioning as they should. Like all mechanisms, they can experience wear and tear over time, resulting in intense pain.

Sore and swollen joints are the hallmark condition of Osteoarthritis or OA – the most common form of arthritis that primarily affects our knees, and other weight-bearing joints such as the hips and spine.

A degenerative joint disease, OA is characterised by the progressive loss of cartilage, which eventually leads to the smooth surface of the cartilage becoming rough and causing irritation to the joint. In advanced stages of the disease, the cartilage wears out completely, exposing the underlying bones, causing them to rub against each other.

According to the National Center for Biotechnology Information (NCBI), more than 10% of the U.S. adult population had clinical OA in 2005, and in 2009, OA was the fourth most common cause of hospitalization. About 90% of the American population is said to have some features of OA in their weight-bearing joints by the age of 40.

OA is common in Asia, though early awareness is still lacking. In Malaysia, it is estimated that about 20% of the population will have OA by the age of 60. Derived from Greek words osteo, arthro and it is which mean bone, joint and inflammation respectively Osteoarthritis can also affect the non-weight bearing joints like the shoulder, elbow, wrist and fingers. The early features of OA are pain, swelling and stiffness of the joint that can last for days or up to weeks. Over time, these episodes will become more frequent, last longer and the symptoms become more intense.

These are two types of OA – primary, without any predisposing cause; or secondary, caused by underlying conditions such as previous joint injuries or trauma. Regardless of type, if left unattended, OA can result in continuous pain even while resting, as well as loss of mobility and deformity of the joint.

Not just the old folks

While arthritis and joint ailments are typically linked to older people, trends indicate that there has been a spike in incidents of OA among the younger population (in their 40s or below) around the world.
High-impact physical activities, such as running, hiking and playing traditional field sports on hard-court surfaces such as futsal, can increase the risk of developing OA. However, you may not need to hang up your boots just yet.

“Ironically, the majority of knee replacements I do for end-stage arthritis are for those who have never exercised a single day in their lives; while there are septuagenarians running marathons without a hint of arthritis in their knees,” says Dr. Siva Kumar Ariaretnam, Consultant Orthopaedic Surgeon at Sime Darby Medical Centre Ara Damansara and Sime Darby Medical Centre ParkCity, the two new hospitals under the SIme Darby Healthcare Group.

“Weight-bearing exercise is a necessary component of any exercise regime. Doing low impact exercises like swimming and cycling alone are great for cardiovascular well-being, but can hinder adequate bone mineralization leading to brittle bones. So, often a balanced exercise regime with a good mix of low and high impact exercises is advised,” he adds.

According to Dr. Siva,obesity and heavy manual labour are also known aggravating factors for knee OA. However, primary OA is often congenital (predisposed based on family history). This is where early detection plays a role in delaying or preventing the need for surgery altogether.

“Often there are foot abnormalities that contribute to OA of the knee and even the spine. These, if recognised and corrected early with the use of simple and inexpensive foot orthotics, can go a long way in protection your joints. Muscle imbalances in the knee can also be corrected with simple everyday exercises that can be done while sitting at your desk or standing.”

Even for those beyond the early to moderate stages of OA, all is not lost, assures Dr. Siva.

Besides proper footwear and insoles, the correct use of supplements can help a great deal in protection your joints. Knee braces have also been used successfully for years for sports and manual labour, in an attempt to avoid or delay surgery.

He also cautions against the vast majority of untested, and in some cases harmful, herbal remedies in the market, instead recommends clinically-proven traditional anti-inflammatory remedies that are derived from staple Asian Kitchen condiments, which actually work.

There are also various “biologic therapies” that can be administered as injections into the knee in the advanced stage, which help alleviate the pain and in some instances heal the damaged tissues in the knee.
However, once OA has reached an advanced stage surgery becomes a necessity.

Minimally Invasive surgery

The good news is – unlike 20 years ago, today’s technological and medical advances have opened up various minimally-invasive surgical options that do not impede one’s ability to continue working or maintaining a robust and active lifestyles afterward, making it a viable option for patients of any age.

An emerging technology that has taken the world by storm is Patient Specific Instruments (PSI). Using a CT or MRI scan of the joint, a cutting jig that is custom-made to the patient is fabricated, which fits the exposed knee like a piece of a puzzle.

“PSI reduces about 9 steps and an average of 19 minutes of surgery, without compromising the outcome. It can be performed significantly faster and more accurately than conventional surgery, providing greater overall benefits to the patients,” explains Dr. Siva, who successfully performed the first case of United States Food and Drug Administration (US-FDA) approved PSI surgery in Southeast Asia, right here in Malaysia, more than two years ago.

Its benefits are seemingly endless. PSI technology addresses many of the issues of conventional surgery and of CAS (Computer Assisted Surgery), and avoids the added risk of infection, fractures and vascular injuries.

“In addition, PSI allows minimally invasive surgery to be performed, reducing the cuts in the muscles and tendons that move the knee. This enables a majority of patients to bend their knee even as they are being wheeled out of the operating room, and walk within 6 hours of surgery with little or no pain!

This in turn reduces the risk of deep-vein thrombosis and its associated pulmonary embolism, which are rare but potentially fatal complications of surgery associated with delayed mobilization,” he adds

Better than cure

Before we resign ourselves to the fact that our joints will one day wear out, let us first look at some precautionary measures to keep Osteorthritis at arm’s length.

For Example, maintaining an ideal body mass index (BMI) and ensuring that you are not overweight or obese, is important in preventing stress on your joints.

A healthy lifestyle is also important, but exercises should be tailored according to age and physical fitness. Ensuring you do the appropriate exercises, including weight-bearing exercises, is as important as ensuring that you exercise regularly.

Dr. Siva adds that those who do experience aches and pains in their joints more than once, or for a prolonged period, should not delay in seeking their doctors’s opinion at once.

Identifying the early signs or symptoms of OA is important to ensure that we obtain necessary and immediate attention. Some common symptoms may include:

- Pain in a joint during or after use, or after a period of inactivity.
- Tenderness in the joint, especially when waking up in the morning or after a period of inactivity
- Loss of flexibility and difficulty using the joint
- Grating sensation when using the joint
- Bone spurs, which appears as hard lumps, that have formed around the affected joint
- Welling (effusion) in the affected joints, in some cases.

This article was contributed to Tab A Doctor by,
Dr Siva Kumar, Orthopaedic Surgeon, Sime Darby Medical Centre