Health & Wellness

Drinking hot water regularly can provide numerous benefits for your body and mind.

Hot water helps to

• increase blood flow,
• improve digestion,
• reduce inflammation,
• and flush out toxins from the body.

It can also help to reduce stress and fatigue, while aiding in weight loss and boosting immunity. Drinking hot water can even help to relieve congestion, sinus pain and headaches.

Benefits of Drinking Hot Water

Relieve nasal congestion

Drinking hot water can be a great way to help relieve nasal congestion. Hot liquids help naturally thin and cut down on mucus buildup, leaving you breathing easier. This process helps to keep your nasal pathways clear, allowing for unrestricted airflow. Additionally, the vapor that rises when drinking or inhaling the steam of a cup of hot water can act as an inhalant and provide a decongesting effect. The benefits of drinking hot water are such that they should be considered when trying to find relief from nasal congestion.

Aid Digestion

Drinking hot water benefits digestion and can help people feel more comfortable after consuming a meal. The heat of the water can encourage relaxation of the muscles in your intestines, facilitating the movement of food through your digestive system. Studies have shown that this simple behavior is beneficial for those who suffer from occasional constipation and may even reduce symptoms associated with IBS and other gastrointestinal illnesses. Keeping hydrated is also essential to aid digestion, so you may consider sipping hot water throughout the day. This can be especially helpful after large meals as it helps encourage proper nutrient absorption from food. Drinking hot water certainly comes with benefits and can help keep digestion running smoothly.

Improve Central Nervous System Function

Hot water is an effective way to improve our central nervous system function. The benefits of consuming hot water can be increased mental clarity, improved sensory functions, better circulation and even enhanced levels of energy. Not only does drinking hot water help to promote a healthy state of being, but it has also been known to improve digestion and keep inflammation in check as well. Drinking 8-12 glasses a day can be helpful for increasing the benefits experienced from consuming hot water. As an additional bonus, drinking hot water is relatively inexpensive too!

Helps Weight Loss

Drinking hot water can have benefits for those looking to lose weight. The benefits of this simple but often overlooked practice include improved digestion, increased metabolism, and appetite suppression. Hot water helps to break down large pieces of food in the stomach more easily which can lead to quicker digestion and uptake of key nutrients in our body. Additionally, it aids in raising the metabolic rate temporarily giving a boost that can aid in burning calories over the long run. Finally, drinking hot water can act as a natural appetite suppressant by making you feel fuller with fewer calories consumed.

Cures Cold and Cough

Cold and cough season has arrived, and many of us are searching for ways to find relief. One oft-repeated home remedy to consider is drinking 8-10 glasses of hot water each day. It's safe, inexpensive, and benefits our bodies in multiple ways -- helping to break down mucus and reduce inflammation to soothe a sore throat or stuffy nose. Hot water with lemon or honey can add an additional layer of benefits for those who want to get better even faster. Keeping the body hydrated is key for proper hydration and boosts defense against infections. So if you're feeling under the weather, reach for a mug of steaming hot water and give your immune system its best chance at recovery!

Helps to Detox

Drinking hot water benefits the body in many ways, especially when it comes to detoxification. Not only is hot water a great way to keep hydrated and flush out toxins that can build up in the body, but it's also thought to help stimulate circulation, reduce bloating, and improve digestion. Increasingly, people are experimenting with adding lemon or other ingredients to hot water for additional benefits. Lemon juice helps increase alkali-acid balance, while other ingredients like herbs, garlic, spices and fresh fruit offer improved benefits related to detoxification. Whatever your preferences are, adding hot water into your daily routine offers impressive benefits when it comes to cleansing the body from impurities.

Enhances Circulation

Drinking hot water has long been known to have benefits for our physical and mental health, with one of the most beneficial effects being an increase in circulation. Hot water encourages improved blood flow throughout the body, allowing oxygen-rich blood to reach every organ and extremity. Hot water also helps heal wounds faster and can even reduce the chance of colds and flus by speeding up the immunological functions of white blood cells. Drinking warm to hot water on a regular basis yields benefits over time such as increased energy levels, improved metabolism, and reduction in cardiovascular issues. If you want to get more out of your days, enhance your circulation by drinking hot water!

Relieves Menstrual Cramps

Experiencing menstrual cramps can be incredibly disruptive, but luckily, there are solutions! One of the easiest and most effective ways to reduce discomfort is by drinking hot water. Doing so can help to alleviate painful symptoms such as cramping and muscle spasms, as well as improving general body aches and pains. Additionally, benefits may include increasing blood flow, thus decreasing fatigue. This simple and natural method is a worthwhile approach for those looking for quick relief from the pain-causing effects of menstruation with minimal effort.

Relieve Constipation

Constipation is an uncomfortable condition that affects countless people and can cause cramping, bloating, straining, and overall discomfort. Fortunately, there are various lifestyle changes you can make to relieve constipation and promote regular bowel movements. One of the most effective methods to ease constipation is drinking hot or warm water. Not only does the warmth of the water stimulate your digestive system by generating more saliva which helps with digestion, but it also helps relax abdominal muscles which encourages food waste to move out of the body more easily. Additionally, drinking at least 8 cups of water per day will help ensure your body has enough liquids required for optimal digestion!

Keeps You Hydrated

Staying well hydrated is essential for overall health and wellbeing. Drinking plenty of water can help your body stay healthy and functioning properly. One of the benefits of drinking hot water is it can help improve digestion, aid in weight loss, boost immunity and decrease inflammation. Additionally, it may increase blood circulation, reduce stress levels and pamper your skin with a moisturizing effect. It has been known to also soothe sore throats in wintertime and have calming benefits on both the mind and body. Turning up the temperature on your next drink of water is easy to do – simply heat it until it’s comfortable and enjoy!

Decrease Stress Levels

Practicing daily self-care is an excellent way to reduce stress and promote overall wellbeing. One great way to do this is to drink hot water regularly. In traditional Chinese medicine, hot water benefits the digestive system due to it's ability to increase circulation and aid in hydration, among other benefits including flushing out toxins. Drinking hot water has also been linked to decreased levels of stress hormones like cortisol, which can contribute positively to mental health. As such, adding a cup or two of hot water into your daily routine can help naturally reduce stress!

Relieve Symptoms Of Achalasia

Achalasia is a medical condition that affects the lower esophageal sphincter, and can make it difficult to swallow food and drink. People suffering from achalasia can find relief by drinking hot water. Hot water will help relax the affected muscles of the lower esophageal sphincter, allowing you to better digest food and improve swallowing ability. Additionally, hot water has benefits for your overall health such as eliminating toxins stored in fat deposits, promoting healthy skin, balancing pH levels in your body, boosting circulation and improving sleep quality. If you suffer from achalasia symptoms, consider making drinking hot water part of your daily routine for its benefits both on digestion and overall wellbeing.

Conclusion

Hot water has a plethora of benefits that range from improving circulation to promoting weight loss. If you're looking for a delicious and healthy way to start your day, try adding some hot water to your morning routine. You just might be surprised at how much difference it makes.

Reference:

• instacare.pk/blog/benefits-of-drinking-hot-water

منیزیم (magnesium) یکی از مواد معدنی بسیار مهم است که تقریبا در 300 واکنش بیوشیمیایی بدن نقش دارد. بر اساس برخی برآوردها، حدود 90 درصد افراد دچار کمبود منیزیم هستند. متاسفانه، کمبود این ماده معدنی به سادگی از طریق آزمایش قابل‌ تشخیص نیست. به همین دلیل، آشنایی با علائم کمبود منیزیم اهمیت زیادی دارد.

Magnesium, an abundant mineral in the body, is naturally present in many foods, added to other food products, available as a dietary supplement, and present in some medicines (such as antacids and laxatives). Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis.

It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.

منیزیم در جلوگیری از کلسیفیکاسیون (تجمع کلسیم در بافت) سرخرگ‌ها و در نتیجه سلامت قلب و عروق نقش مهمی دارد. این ماده، از طریق افزایش تاثیر ویتامین D به جذب بیشتر کلسیم و در نتیجه سلامت استخوان‌ها کمک می‌کند. علاوه بر این، در تولید انرژی، سم‌زدایی، فعالیت عضلات و اعصاب، هضم پروتئین، کربوهیدرات و چربی‌ و همچنین عملکرد انتقال‌دهنده‌های عصبی مثل سروتونین نقش دارد.

از رایج‌ترین دلایل کمبود منیزیم می‌توان به افزایش استرس، مصرف زیاد شکر و کافئین و همچنین فلوراید موجود در آب لوله‌کشی اشاره کرد

علائم اولیه کمبود منیزیوم در بدن

کاهش اشتها، سرگیجه، ضعف و خستگی اولین علامت‌های کمبود منیزیوم در بدن هستند. بدن برای جبران کمبود منیزیم دفع آن را از طریق کلیه‌ها کاهش می‌دهد؛ بنابراین جذب منیزیم در روده‌ها افزایش می‌یابد و این مسئله سبب بروز یبوست در فرد می‌شود.

علائم ثانویه کمبود منیزیوم در بدن

لرزش، گرفتگی و کوفتگی عضلات، مشکلات سیستم اعصاب مرکزی از جمله بی‌خوابی، بی‌قراری و اضطراب، فشار خون بالا، کمبود انرژی و خستگی، افزایش اسید معده، افسردگی خفیف، کاهش دمای بدن از مشکلات ثانویه مرتبط با کمبود منیزیم هستند.

در مواردی اشخاصی که کمبود منیزیوم دارند کم حوصله، حساس در مقابل صدا، زودخشم و بدبین می شوند و اگر ادامه یابد شخص ممکن است دچار رعشه، بی خوابی، نبض نامنظم، ضعف عضلانی و گرفتگی پا و ران می شود.

و کمبود روز افزون منیزیم باعث ابهام فکری، آشفتگی های ذهنی، گم کردن زمان و مکان، زودرنجی، کم شدن مقاومت بدن در برابر پیشامدهای عصبی و حساس شدن به مسائل کم اهمیت و میل به ستیزه جویی می شود.

کمبود منیزیم حتی می تواند افراد را به ضعف عضلانی دچار کند، به طوری که قادر نیستند مجرای ادرار خود را کنترل کنند

Types of Magnesium Deficiency

The body depends on Magnesium to be readily available for a variety of metabolic and cellular functions. In fact over 300 enzymes require Magnesium to function.

According to widely known statistics it is unlikely that almost 50% of Modern western populations are getting adequate Magnesium levels from their diet. However even if your dietary uptake of Magnesium seems adequate there are other factors which need to be taken into account.

• Simple Magnesium Dietary Deficiency
• Poor Magnesium Absorption – people with sensitivities often find absorption of Magnesium difficult.
• Increased Magnesium Excretion – some types of medications will deplete Magnesium status.
• Increased Magnesium Demand – time of life, stress and physical activity impact Magnesium usage.
• Multiple Deficiency – more than of the one above.

It's important to note that it isn't strictly true that magnesium does help itchy skin or that a magnesium deficiency causes dry skin. However, one of the many skincare benefits of magnesium is that it can help reduce the inflammation caused by conditions which lead to dry and itchy skin, such as eczema.

The benefits of magnesium

There are many benefits of magnesium, here are some of our favourites:

1. Reduces skin inflammation

Many skin conditions can cause dryness and itchy skin. It’s important to note that it isn’t strictly true that magnesium does help itchy skin or that a magnesium deficiency causes dry skin. However, one of the many skincare benefits of magnesium is that it can help reduce the inflammation caused by conditions which lead to dry and itchy skin, such as eczema.

2. Alleviates muscle cramps

Magnesium for muscle cramps is becoming increasingly better known. Many include a magnesium cream or spray in their evening beauty routine, rubbing it into calves to prevent nighttime muscle cramps and spasms. Similarly, magnesium oil is often used in deep tissue massage, to help alleviate knots and aches and pains.

3. Reduces low mood

Magnesium is really important for brain function. Lower levels are associated with higher rates of depression. Having a diet rich in magnesium can help to reduce low mood.

4. Helps PMS symptoms

Premenstrual syndrome (PMS) and managing the cyclical issues brought about by your menstrual cycle often feature highly in women’s chosen beauty and wellness routines. Magnesium could be an important part of this. Not only does magnesium improve your mood, it has been shown to help with water retention and abdominal cramps.

5. Protects your skin eResearch by Navid Ajamin -- spring 2023

Magnesium helps to ensure your skin is armoured against external damage as it regulates cellular regeneration and repair. Everyday your skin is under attack from free radicals. This is one of the most important magnesium benefits for skin and hair because it actively helps your skin in terms of protection and recovery.

6. It’s calming

As well as easing low mood, magnesium is sometimes known as the sleep mineral. This is because it helps to alleviate muscle tension and daily stress, and can help to lull you into a good sense of bodily wellbeing for sleep.

7. Offers pain relief

Magnesium is a natural pain reliever. Partly because of its anti-inflammatory powers, it helps to alleviate pain systemically. Beyond this, it helps muscle recovery from overuse, particularly from sports injuries and exercise fatigue. Magnesium is so important in your soft tissues.

Indeed, during exercise, you need more magnesium. So having enough in supply is important. As such, many athletes will supplement magnesium and see this improve their performance.

8. Prevents and supports Type II Diabetes

Around half of people with Type II Diabetes have low levels of magnesium. Taking magnesium daily can help prevent problems, but can also help to reduce impairment to insulin’s ability to control blood sugar levels.

9. Lowers blood pressure

Research shows that magnesium supplementation can lower blood pressure. This tends to only be beneficial in those who have high blood pressure.

10. Migraine prevention

More evidence needs to be gathered here, but there’s good emerging data to support anecdotal evidence that magnesium could be useful for easing migraines, and that those who are deficient are more likely to struggle with painful symptoms.

With all of these wonderful benefits, it’s easy to see why more and more people are including magnesium in their skincare routine!

Magnesium deficiency can have neurological, muscular, cardiovascular and metabolic symptoms,

including: Constipation, Sugar cravings, Restless Leg Syndrome, Muscle cramping, High blood pressure (Hypertension), Anxiety, Depression, Insomnia, Behavioral disturbances, Lethargy, Impaired memory/thinking, Seizures, Fatigue, Sleep disturbances, Pain, Stress, Chronic back pain, Headaches, Migraines, Aggression, Brain fog

What are the symptoms of magnesium deficiency ?

Magnesium deficiency can cause:

• loss of appetite
• nausea and vomiting
• fatigue and weakness
• shaking
• pins and needles
• muscle spasms
• hyperexcitability
• sleepiness
• abnormal heart rhythms

What causes magnesium deficiency?

Magnesium deficiency in healthy people is rare but it can be caused by:

• a poor diet (especially in elderly people or those who don’t have enough to eat)
• type 2 diabetes
• digestive problems such as Crohn’s disease
• long-term vomiting or diarrhoea
• kidney problems
• long-term use of diuretics
• some medicines (for example, fluid tablets and medicines for ulcers or reflux) can cause low magnesium levels if taken for long periods
• alcoholism

مواد غذایی مانند ماهی، سویا، آووکادو، موز، بادام، تخمه‌ها، حبوبات، سبزیجات، ماست کم چرب، شکلات با درصد کاکائویی زیاد از منابع غذایی مناسب تأمین منیزیم برای بدن هستند. امروزه با توجه به کاهش کیفیت مواد غذایی، استرس، تغذیه نا‌درست، خیلی از افراد دچار کمبود این ماده معدنی پر‌اهمیت هستند. مصرف مکمل‌های غذایی منیزیم در دوزها و اشکال مختلف از قبیل پودر، کپسول و قرص، تولید و عرضه می‌شوند.

باید توجه داشت که مصرف بیش از ۵۰۰ میلی‌گرم منیزیوم در روز در قالب مکمل‌های غذایی مجاز نیست. در مواردی مانند کمک به افزایش انرژی، درمان بی‌خوابی، رفع یبوست، درمان افسردگی، گرفتگی عضلات، کوفتگی بدن، ریزش مو و پوکی استخوان می‌توان طبق تجویز پزشک از مکمل‌های منیزیم استفاده کرد. منابع گیاهی تأمین منیزیوم در صورتی که این مواد از خاک دارای منیزیوم کافی به دست آمده باشند شامل اسفناج، برگ چغندر، تخمه کدو، انجیر و آووکادو می‌شوند.

These are the average daily recommendations of magnesium in milligrams per day (mg/day).

• Infants (0-6 months): 30 mg/day

• Infants (7-12 months): 75 mg/day

• Children (1-3 years): 80 mg/day

• Children (4-8 years): 130 mg/day

• Males (9-13 years): 240 mg/day

• Females (9-13): 240 mg/day

Reference:

• mamanatural.com/magnesium-deficiency
• healthdirect.gov.au/magnesium-deficiency
• secretspa.co.uk/magnesium-benefits-for-skin
• ods.od.nih.gov/factsheets/Magnesium-HealthProfessional
• magnesiumguide.com.au/magnesium-deficiency-symptoms
• nourishedbeginnings.ca/blog1/magnesium-deficiency-in-kids-what-you-should-know

Paresthesia refers to a burning or prickling sensation that is usually felt in the hands, arms, legs, or feet, but can also occur in other parts of the body. The sensation, which happens without warning, is usually painless and described as tingling or numbness, skin crawling, or itching.

What are the symptoms of paresthesia?

Paresthesia can affect any part of the body, but it commonly affects the:

hands , arms , legs , feet

It can be temporary or chronic. The symptoms can include feelings of:

numbness , weakness , tingling , burning , cold

Chronic paresthesia may cause a stabbing pain. That may lead to clumsiness of the affected limb. When paresthesia occurs in your legs and feet, it can make it difficult to walk.

See your doctor if you have symptoms of paresthesia that persist or affect with your quality of life. It could be a sign that you have an underlying medical condition that needs treatment.

The symptoms of paresthesia are: Tingling or burning sensation. Skin-crawling feeling. The pallor of the skin in the affected area.

When paresthesia occurs in your legs and feet, it can make it difficult to walk. See your doctor if you have symptoms of paresthesia that persist or affect with your quality of life. It could be a sign that you have an underlying medical condition that needs treatment.

In many cases, paresthesia goes away on its own. But if any area of your body regularly goes numb or gets that "pins and needles" feeling, talk to your doctor. They'll ask about your medical history and do a physical exam. They also may recommend certain tests to figure out what's causing your paresthesia.

The stress response also heightens our senses and stimulates the body, especially the nervous system. These actions can cause a tingling, tingly, pins and needles, paresthesia sensation and feelings.

Paresthesia can be caused by disorders affecting the central nervous system, such as stroke and transient ischemic attacks (mini-strokes), multiple sclerosis, transverse myelitis, and encephalitis. A tumor or vascular lesion pressed up against the brain or spinal cord can also cause paresthesia.

Vitamin B-12 deficiency may cause “pins and needles” in the hands or feet. This symptom occurs because the vitamin plays a crucial role in the nervous system, and its absence can cause people to develop nerve conduction problems or nerve damage.

Vitamin B-12 deficiency may cause “pins and needles” in the hands or feet. This symptom occurs because the vitamin plays a crucial role in the nervous system, and its absence can cause people to develop nerve conduction problems or nerve damage.

In the nervous system, vitamin B-12 helps produce a substance called myelin. Myelin is a protective coating that shields the nerves and helps them transmit sensations.

People who are vitamin B-12 deficient may not produce enough myelin to coat their nerves. Without this coating, nerves can become damaged.

Problems are more common in the nerves in the hands and feet, which are called peripheral nerves. Peripheral nerve damage may lead to tingling in these parts of the body. eResearch by Navid Ajamin -- spring 2022

Several reasons can cause paresthesia. So, the possibilities are extensive. However, here I will try to list some of them so that you can grab some information about it. Some of the possible reasons behind the cause of paresthesia are:

• Migraines
• Higher intake of drugs
• Consumption of alcohol
• Disorders related to the central nervous system
• Undernourishment
• Low blood sugar often referred to as hypoglycemia
• Higher levels of vitamin D in your body
• The weak immune system, etc.

It is complicated to list all of the causes here, but these are some main reasons that can cause paresthesia. However, apart from all the causes as mentioned above, it can also ne caused due to ischemic attacks, multiple sclerosis, encephalitis’s, etc. which all are caused due to the something that is affecting the CNS that is the central nervous system of our body. Furthermore, the paresthesia can also happen due to the vascular lesion in the brain or the tumor. Specific problems related to the damage or any problem in the nerves can also cause you to experience the tingling and burning sensation in your limbs.

Possible causes of numb fingers while sleeping

There are several reasons why you can feel numb fingers while sleeping night after night. These reasons are given in order from the most to least common:

• Sleeping in a bad position

• Carpal tunnel syndrome

• Cubital tunnel syndrome

• Peripheral neuropathy (diabetes and alcohol abuse)

• Cervical Spondylosis

• Raynaud's disease

• Vascular diseases

• Stroke

• Multiple sclerosis

• Medication Side Effects (Chemotherapy)

• Vitamin B12 Deficiency

What causes numbness and tingling?

Many things can cause numbness and tingling, including some medications.

Things that we do every day can sometimes cause numbness, including sitting or standing in one position for a long time, sitting with your legs crossed, or falling asleep on your arm.

These are all examples of pressure being put on nerves. Once you move, the numbness will get better.

There are numerous conditions that can cause you to feel numbness and tingling, such as:

• an insect or animal bite
• toxins found in seafood
• abnormal level of vitamin B-12, potassium, calcium, or sodium
• radiation therapy
• medications, especially chemotherapy

Sometimes, a specific injury can produce numbness or tingling, such as an injured nerve in your neck or a herniated disc in your spine.

Placing pressure on a nerve is a common cause. Carpal tunnel syndrome, scar tissue, enlarged blood vessels, infection, or a tumor can all place pressure on a nerve. Likewise, inflammation or swelling of the spinal cord or brain can place pressure on one or more nerves.

Damage to the skin via a rash, inflammation, or injury is another reason for numbness or tingling. Conditions that can cause this type of damage include frostbite and shingles (a painful rash caused by the chickenpox virus).

Some diseases produce numbness or tingling as a symptom. Examples of these diseases include:

• diabetes
• neuropathy
• migraine
• Raynaud’s phenomenon
• multiple sclerosis
• stroke or transient ischemic attack (mini stroke)
• seizures
• hardening of the arteries
• underactive thyroid (hypothyroidism, Hashimoto’s thyroiditis)

Treatment of Paresthesia

• Anti-inflammatory medications such as ibuprofen or aspirin are recommended if the person's symptoms are mild. People with more difficult paresthesia might be administered antidepressant medications such as amitriptyline.

• Simply changing your position or moving around can relieve temporary paresthesia. If your symptoms are severe and don't go away, they may signal another medical problem. A doctor can help figure out what's causing the discomfort.

• ...

Paresthesias is classified based on the time the odd sensation lasts.

A short-lived sensation of our foot falling asleep or sensation of pins and needles in our soles for a few seconds is called temporary paresthesia. This most commonly occurs due to undue pressure on a nerve and the sensation disappears completely when the pressure is relieved.

When these odd sensations are experienced repeatedly and they last for longer periods of time, they indicate an underlying pathology. They are known as chronic paresthesias and they should be investigated further.

Reference:

• medicalnewstoday.com/articles/324265#tingling
• healthline.com/health/numbness-and-tingling
• carpalrx.com/numb-fingers-while-sleeping
• medindia.net/symptoms/paresthesias.htm
• healthline.com/health/paresthesia

نداشتن فعالیت های ورزشی و کم تحرکی موجب پیری زودرس و انواع کسالت و بیماری ها میشود

Common in men and women :بیماری هایی نظیر

• بیحالی و تنبلی inaction and laziness
• خمودگی و افسردگی inaction and depression
• چاقی مفرط excessive obesity
• بی نشاطی impotence
• پوکی استخوان Osteoporosis
• بیماری های گوارشی Digestive diseases
• کاهش یا افزایش فشار خون Decrease or increase blood pressure
• چربی خون زیاد High blood fats
• غلظت خون Blood concentration
• کاهش میل جنسی Decreased libido
• اختلالات اضطرابی Anxiety disorders

نکته مهم اینکه در خمودگی و بی تحرکی اندام های بدن بدرستی نمی توانند فعالیت معقولی داشته باشند و در نتیجه به مرور سموم در بافت ها تجمع میکنند و بالاخره انسان پس از مدتی دچار بیماری هایی میشود. تحرک کافی و ورزش و نرمش موجب میشود که فشار اندکی به استخوان ها وارد شود و همین امر موجب جذب کلسیم بیشتری شده و شخص را از دچار شدن به پوکی اشتخوان محافظت میکند...

در هر صورت تحرک و ورزش باید متناسب با سن و سال و تغذیه فرد باشد تا نتیجه خوبی در بر داشته باشد

What are the health risks of an inactive lifestyle?

Having an inactive lifestyle can be one of the causes of many chronic diseases. By not getting regular exercise, you raise your risk of

• Obesity
• Heart diseases, including coronary artery disease and heart attack
• High blood pressure
• High cholesterol
• Stroke
• Metabolic syndrome
• Type 2 diabetes
• Certain cancers, including colon, breast, and uterine cancers
• Osteoporosis and falls
• Increased feelings of depression and anxiety

Having a sedentary lifestyle can also raise your risk of premature death. And the more sedentary you are, the higher your health risks are.

Sedentary lifestyles increase all causes of mortality, double the risk of cardiovascular diseases, diabetes, and obesity, and increase the risks of colon cancer, high blood pressure, osteoporosis, lipid disorders, depression and anxiety.

According to WHO, 60 to 85% of people in the world—from both developed and developing countries—lead sedentary lifestyles, making it one of the more serious yet insufficiently addressed public health problems of our time. It is estimated that nearly two-thirds of children are also insufficiently active, with serious implications for their future health.

Compared with individuals who had not been exposed to sedentary behavior, individuals who were exposed to sedentary behavior had a 30% higher risk of experiencing dementia. Sedentary behavior was associated with several chronic diseases that were also associated with cognitive impairment and risk of dementia.

Reference:

medicalnewstoday.com

pmc.ncbi.nlm.nih.gov/articles/PMC7174309

See also:

• Physical inactivity a leading cause of disease and disability, warns WHO

Memory is the ability to normally recall the facts and events of our lives,

and this takes place in three stages:

Reasons for Sudden Memory Problems

• Stage 1: Encoding. This is when a person takes information in.
• Stage 2: Consolidation. This is when the brain takes the information it encodes and processes it so that it gets stored in certain areas of the brain.
• Stage 3: Retrieval. When a person recalls stored information in the brain.[1]

In its simplest form, memory refers to the continued process of information retention over time. It is an integral part of human cognition, since it allows individuals to recall and draw upon past events to frame their understanding of and behavior within the present. Memory also gives individuals a framework through which to make sense of the present and future. As such, memory plays a crucial role in teaching and learning.

There are three main processes that characterize how memory works.

These processes are encoding, storage, and retrieval (or recall).[2]

Memory disorders are disorders of cognition, the ability to reason, remember, make decisions and communicate. Our team has in-depth experience treating a wide variety of memory disorders, including dementia, Alzheimer’s disease, mild cognitive impairment, vascular cognitive impairment and hydrocephalus. eResearch by Navid Ajamin -- winter 2020

Memory disorders can be caused by one or more factors, including: [3]

• aging
• trauma
• substance abuse
• heredity (inheriting genes associated with Alzheimer’s or Huntington’s disease)
• narrowing of the arteries that provide blood flow to the brain
• cardiovascular disease
• untreated infectious or metabolic disease
• brain tumors
• vitamin deficiencies.

Some types of memory disorders can appear suddenly, while others may be present years before symptoms become apparent. A skilled neurologist can help determine whether the progression of a memory disorder can be slowed or even reversed entirely.

People have several different kinds of memory, including sensory, short-term, working and long-term.

Here's how they differ from each other, as well as how they're affected by Alzheimer's disease.

Sensory Memory

Sensory memory is a very brief (about three seconds) recall of a sensory experience, such as what we just saw or heard. Some compare sensory memory to a quick snapshot of what you just experienced that quickly disappears.

Short-Term Memory

Short-term memory is that brief period of time where you can recall information you were just exposed to. Short-term often encompasses anywhere from 30 seconds to a few days, depending on who is using the term.

Working Memory

Some researchers use the term working memory and distinguish it from short-term memory, though the two overlap.1 Working memory can be defined as the ability of our brains to keep a limited amount of information available long enough to use it. Working memory helps process thoughts and plans, as well as carries out ideas.

You can think of working memory as your short-term memory combining strategies and knowledge from your long-term memory bank to assist in making a decision or calculation.

Working memory has been connected to executive functioning, which is often affected in the earlier stages of Alzheimer's disease.

Long-Term Memory

Long-term memory encompasses memories that range from a few days to decades. In order for successful learning to take place, information has to move from the sensory or the short-term memory to the long-term memory.[4]

Stress, Anxiety, and Depression

Significant amounts of stress, anxiety, and severe depression can lead to short-term memory loss. Adding insult to injury, many people with these symptoms do not sleep well, adding sleep deprivation as a cause of short-term memory loss. While a mood disorder may be to blame, you may benefit from simply managing your stress and anxiety through therapy and other methods. Medications should be the last resort if you are having memory problems, as these can also cause short-term memory loss and may not remedy the root problem.[5]

Possible causes of reversible memory loss include: [6]

• Medications. Certain medications or a combination of medications can cause forgetfulness or confusion.
• Minor head trauma or injury. A head injury from a fall or accident — even if you don't lose consciousness — can cause memory problems.
• Emotional disorders. Stress, anxiety or depression can cause forgetfulness, confusion, difficulty concentrating and other problems that disrupt daily activities.
• Alcoholism. Chronic alcoholism can seriously impair mental abilities. Alcohol can also cause memory loss by interacting with medications.
• Vitamin B-12 deficiency. Vitamin B-12 helps maintain healthy nerve cells and red blood cells. A vitamin B-12 deficiency — common in older adults — can cause memory problems.
• Hypothyroidism. An underactive thyroid gland (hypothyroidism) can result in forgetfulness and other thinking problems.
• Brain diseases. A tumor or infection in the brain can cause memory problems or other dementia-like symptoms.
• Sleep Apnea. Untreated sleep apnea can cause memory problems that improve with appropriate treatment.

7 tips to improve your memory [7]

1. Be physically active every day

Physical activity raises blood flow to the whole body, including the brain. This might help keep your memory sharp.

For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity, such as brisk walking, or 75 minutes a week of vigorous aerobic activity, such as jogging. It's best if this activity is spread throughout the week. If you don't have time for a full workout, try a few 10-minute walks throughout the day.

2. Stay mentally active

Just as physical activity keeps your body in shape, activities that engage your mind help keep your brain in shape. And those activities might help prevent some memory loss. Do crossword puzzles. Read. Play games. Learn to play a musical instrument. Try a new hobby. Volunteer at a local school or with a community group.

3. Spend time with others

Social interaction helps ward off depression and stress. Both of those can contribute to memory loss. Look for opportunities to get together with loved ones, friends and other people, especially if you live alone.

4. Stay organized

You're more likely to forget things if your home is cluttered or your notes are in disarray. Keep track of tasks, appointments and other events in a notebook, calendar or electronic planner. You might even repeat each entry out loud as you write it down to help keep it in your memory. Keep to-do lists up to date. Check off items you've finished. Keep your wallet, keys, glasses and other essential items in a set place in your home so they are easy to find.

Limit distractions. Don't do too many things at once. If you focus on the information that you're trying to remember, you're more likely to recall it later. It also might help to connect what you're trying to remember to a favorite song or a familiar saying or idea.

5. Sleep well

Not getting enough sleep has been linked to memory loss. So has restless sleep and sleep that gets disturbed often. Make getting enough healthy sleep a priority. Adults should sleep 7 to 9 hours a night on a regular basis. If snoring disrupts sleep, make an appointment to see your health care provider. Snoring could be a sign of a sleep disorder, such as sleep apnea.

6. Eat a healthy diet

A healthy diet is good for your brain. Eat fruits, vegetables and whole grains. Choose low-fat protein sources, such as fish, beans and skinless poultry. What you drink also counts. Too much alcohol can lead to confusion and memory loss.

7. Manage chronic health problems

Follow your health care provider's advice for dealing with medical conditions, such as high blood pressure, diabetes, depression, hearing loss and obesity. The better you take care of yourself, the better your memory is likely to be. Regularly review the medicines you take with your health care provider. Some medicines can affect memory.

Reference:

1. webmd.com/alzheimers/features
2. bokcenter.harvard.edu/how-memory-works#
3. uchealth.com/memory-disorders/conditions
4. verywellhealth.com/types-of-memory-explained
5. betterhelp.com/advice/memory
6. mayoclinic.org/diseases-conditions/alzheimers-disease/in-depth/memory-loss/art-20046326
7. mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art-20046518

See also: What’s Causing Your Memory Loss?

The phrase “cold feet” doesn’t just refer to getting nervous before a big event like your wedding. Some people quite literally have cold feet, which either feel cold to them, cold to the touch, or both.

Many people will experience cold feet at some point in their lives.

Some causes are temporary and harmless, but others could indicate more serious health conditions.

What causes cold feet?

There are several different causes of cold feet. Sometimes, the simplest reason is a lack of warmth. If you’re in jeans and a t-shirt and your feet are bare, it makes sense that they may get cold first. However, there are other causes as well.

Poor circulation

This is one of the most common causes of cold feet. Poor circulation can make it difficult for enough warm blood to get to your feet regularly, keeping them cooler than the rest of your body.

Circulation problems can come as a result of a heart condition, where the heart struggles to pump blood through the body at a quick enough pace. Poor circulation can be the result of sitting too much from a sedentary lifestyle. If you sit at a desk all day for work, you may experience this. Smoking can also cause poor circulation.

Lack of iron in your diet. If you don’t consume and absorb enough iron, you may not have enough healthy red blood cells to transport oxygen around

Anemia

Anemia develops when you have a shortage of red blood cells. This is another common cause of cold feet, especially in severe cases of anemia. Iron-deficiency anemia can occur even in otherwise very healthy people. It can be treated relatively easily with changes in diet and by taking supplements.

Type 1 and type 2 diabetes

Diabetes can cause not only feet that are cold to the touch, but also feet that feel cold due to nerve damage. Other symptoms may include numbness or tingling in the feet. If you’re experiencing any symptoms of nerve damage in the feet, see your doctor, and take extra care to check them for cuts or injuries.

Hypothyroidism

This condition occurs when the thyroid is underactive and doesn’t produce enough thyroid hormone. This interferes with the body’s metabolism. Since metabolism controls both heartbeat and the body’s temperature, an underactive thyroid could contribute to reduced circulation and colder feet.

Other less common causes of cold feet include:

• peripheral vascular disease, or narrowing of the arteries due to plaques
• Raynaud’s phenomenon, where blood vessels spasm
• arteriosclerosis
• nerve damage from other causes

Vitamin B-12 deficiency

A vitamin B-12 deficiency can give you neurological symptoms including the feeling of cold hands and feet, numbness, or tingling.

Vitamin B-12 is found naturally in meat and dairy products, and is important for maintaining healthy red blood cells. Your body doesn’t make vitamin B-12, so you need to get it from the foods you eat.

Other symptoms of a vitamin B-12 deficiency include:

• fatigue
• movement and balance problems
• anemia
• pale skin
• shortness of breath
• mouth sores
• cognitive difficulties

What you can do

A blood test can indicate vitamin B-12 deficiency. Treatments can include your taking an oral supplement, receiving vitamin B-12 injections, and changes to your diet.

سردی پاها یکی از واکنش‌های طبیعی بدن به دمای پایین و هوای سرد است. وقتی بدن در یک محیط سرد قرار می‌گیرد، رگ‌های خونی درون "دوراندام‌هایی" از قبیل دست‌ها و پاها تنگ‌تر می‌شوند. این انقباض رگ‌ها باعث کاهش جریان خون به آن نواحی می‌شود که نتیجه‌ی آن کاهش میزان هدر رفت دمای بدن نیز است. بنابراین این اقدام یک اقدام ایمنی از سوی بدن است.

در توصیف "دوراندام" باید گفت: به بخش‌هایی از بدن گفته می‌شود که فاصله‌ی دورتری نسبت به ارگان‌های حیاتی بدن دارند. بنابراین کاهش جریان خون در دوراندام‌ها مثل پا و یا دست، به حفظ جریان خون و دما در ارگان‌های حیاتی و مهم‌تر کمک می‌کند.

البته این کاهش جریان خون اگر طولانی‌مدت شود، می‌تواند موجب کاهش اکسیژن در اندام مربوطه شود که شاید باعث تغییر رنگ آن عضو از بدن به رنگی متمایل به آبی شود. معمولاً این علائم در شرایط سرمای موقت، خطرناک نیستند و به‌محض افزایش دمای بدن دوباره به شرایط طبیعی بازمی‌گردند.

البته برخی افراد به سندروم رینود دچار هستند که در معرض سرما و یا استرس شدید قرار گرفتن،

موجب کاهش گردش خون بدن آن‌ها می‌شود و نتیجه آن تغییر رنگ، سرد شدن و یا بی‌حس شدن انگشتان دست یا پا است موضوعات مربوط به گردش خون نیز یکی از رایج‌ترین دلایل سردی پاها است. بدن افراد مبتلا به گردش خون ضعیف، همیشه در تلاش برای رساندن خون گرم کافی به دوراندام‌ها هستند و ممکن است مکرراً با سردی پاها و یا دست‌ها مواجه باشند.

سندرم رینود (Raynaud's Syndrome) یک اختلال عملکردی در سیستم گردش خون است که منجر به تنگی عروق خونی کوچک در نواحی انتهایی بدن، به‌ویژه انگشتان دست و پا، در واکنش به سرما یا استرس می‌شود. این واکنش باعث کاهش خون‌رسانی، تغییر رنگ پوست، درد، بی‌حسی یا سوزن‌سوزن شدن می‌گردد.

گردش خون ضعیف می‌تواند دلایل متفاوتی داشته باشد. داشتن سبک زندگی نشسته و نشستن‌های طولانی‌مدت می‌تواند منجر به کاهش گردش خون در پاها و حس سردی شود. همچنین استعمال مواد دخانی می‌تواند رسیدن خون به تمام نواحی بدن را با مشکلاتی مواجه کند. بنابراین احتمال سردی پاها در افرادی که مواد دخانی مصرف می‌کنند افزایش می‌یابد. کلسترول بالا می‌تواند باعث تشکیل پلاک‌ها در عروق خونی و متعاقباً منجر به کاهش گردش خون در بدن و پاها شود. این اتفاق نیز می‌تواند به احساس سردی پاها بیانجامد.برخی شرایط قلبی نیز ممکن است منجر به احساس سردی پاها شود بنابراین افرادی که دارای مشکلات قلبی هستند و یا در معرض بیماری‌ها و مشکلات قلبی قرار دارند و با سردی پا مواجه هستند بهتر است با پزشک خود در این زمینه صحبت کنند.

هنگام اضطراب، بدن هورمون آدرنالین را آزاد می کند. آدرنالین علاوه بر اینکه بدن را به حالت جنگ یا پرواز سوق می دهد، باعث می شود خون از قسمتهای کم اهمیت بدن مانند دست و پا برای محافظت از اندامهای اصلی شما دور شود. این ممکن است باعث احساس سرما در دست ها و پاهای شما شود.

بهترین گزینه برای درمان و پیشگیری از سردی پاها، مشورت با پزشک برای تشخیص عوامل و درمان مرتبط با مشکل است. البته برخی درمان‌های خانگی نیز برای سردی پاها وجود دارد که به بیان برخی از آن‌ها می‌پردازیم.

تحرک: یکی از ساده‌ترین راه‌ها بلند شدن و حرکت کردن است تا با این کار جریان خون به پاها افزایش یابد. افرادی که سردی پاهایشان ناشی از نشستن طولانی مدت است می‌توانند به راحتی با این روش پاهای خود را گرم کنند.

استفاده از جوراب یا پاپوش: استفاده از جوراب یا پاپوش در فضای داخلی می‌تواند یکی از راه‌های گرم کردن پا و جلوگیری از هدر رفتن حرارت پا به‌ویژه برای کسانی که در خانه خود فرش و یا سیستم گرمایش از کف ندارند باشد.

حمام پا: یکی از سریع‌ترین راه‌ها برای گرم کردن پاهای سرد این است که آن‌ها را داخل آب گرم بگذاریم. فرو بردن پاها در آب گرم به مدت ۱۰ الی ۱۵ دقیقه برای حفظ جریان خون گرم تازه برای پاها کافی به نظر می‌رسد. استفاده از این روش قبل از خواب به نظر بسیار مفید و کارآمد می‌آید و همچنین به کاهش تنش و آرامش عضلات نیز کمک می‌کند.

البته افرادی که دچار دیابت هستند و قند خون خود را به‌خوبی کنترل نمی‌کنند بهتر است از این روش استفاده نکنند چراکه ممکن است بی‌حسی در پاهای آن‌ها مانع حس دمای بالای آب و موجب سوختگی ناخواسته پاها شود.

پدهای گرم‌کننده و یا کیسه آب گرم: افرادی که به دلیل سردی پا نمی‌توانند بخوابند، می‌توانند از پدهای گرم‌کننده یا کیسه آب گرم در پایین تخت خواب خود استفاده کنند تا محیط گرمی به‌وسیله‌ی آن‌ها برای پای خود ایجاد کنند. از این روش برای تسکین درد عضلاتی که در طول روز فعالیت زیادی داشته‌اند نیز می‌توان استفاده کرد.

نکات اضافی برای رفع سردی پاها:

• هنگام نشستن روی صندلی اجازه ندهید که پاهایتان آویزان بماند.چهار پایه ای زیر پای خود بگذارید.
• فعالیت های هوازی مانند پیاده روی یا دوچرخه سواری را برای افزایش گردش خون مناسب و جلوگیری از سرد شدن پاها امتحان کنید.
• در فصول سرما جوراب های گرم و راحت بپوشید.
• اگر سیگاری هستید آن را ترک کنید زیرا ممکن است باعث ضعیف شدن گردش خون شود.
• به طور مداوم کلسترول ، فشار خون و قند خون خود را بررسی کنید.
• غذا های غنی از اسید های چرب امگا3 مانند ماهی سالمون، گردو، تخم کتان، دانه کدو تنبل را برای جلوگیری از عروق مسدود شده و گردش خون ضعیف مصرف کنید.
• از درمان هایی مانند یوگا و یا طب سوزنی نیز میتوانید استفاده کنید.
• شکلات تلخ سرشار از آنتی‌اکسیدان است که جریان خون را در دست ‌وپا افزایش می‌دهد.
• زنجبیل باعث افزایش گردش خون می شود و می تواند با سرما مبارزه کند. بعلاوه می تواند خطر لخته شدن خون را نیز کاهش دهد.

Reference:

• trevorlanepodiatry.com.au/what-can-cause-cold-feet
• healthline.com/health/cold-feet-and-hands#causes

A sleep disorder, or somnipathy, is a medical disorder of the sleep patterns of a person. Some sleep disorders are serious enough to interfere with normal physical, mental, social and emotional functioning. Polysomnography and actigraphy are tests commonly ordered for some sleep disorders.

Disruptions in sleep can be caused by a variety of issues, including teeth grinding (bruxism) and night terrors. When a person suffers from difficulty falling asleep and/or staying asleep with no obvious cause, it is referred to as insomnia.

​How much sleep do people need? [3]

between 7 and 9 hours

Individuals vary in their sleep needs but most adults require between 7 and 9 hours a night to feel properly refreshed and function at their best the next day. Many try to get away with less sleep. There are some who are genuine short sleepers while others may require considerably more than the average requirement.

Sleep disorders are conditions that prevent a person from getting restful sleep and, as a result, can cause daytime sleepiness and dysfunction. There are approximately eighty different types of sleep disorders. About 70 million Americans suffer from them.

Sleep disorders are broadly classified into dyssomnias, parasomnias, circadian rhythm sleep disorders involving the timing of sleep, and other disorders including ones caused by medical or psychological conditions.

The most common sleep disorder is insomnia. Others are sleep apnea, narcolepsy and hypersomnia (excessive sleepiness at inappropriate times), sleeping sickness (disruption of sleep cycle due to infection), sleepwalking, and night terrors. Management of sleep disturbances that are secondary to mental, medical, or substance abuse disorders should focus on the underlying conditions.[1]

10 Common Types of Sleep Disorders and How to Identify Them

Sleep disorder is a layman term used to describe any trouble with sleeping or staying asleep. Sleeping disorders are ubiquitous and people may experience disruption in sleep due to a number of medical conditions and physical or psychological factors.

Some of the common types of sleep disorders are:

1. Snoring Possibly the most common sleeping disorder, snoring refers to the difficulty in keeping the throat open during sleep. As the throat muscles relax, they close the narrow and eventually close the airway. Snoring the sound the air maikes as it tries to squeeze in through the closing airway. So, is snoring bad? While snoring is not considered a medical condition in itself, it can be an indicator of a bigger underlying disorder—sleep apnea.
2. Sleep Apnea This refers to a medical condition where a person experiences intermittent cessation of breathing during sleep. These brief periods of stopped breathing, or apnea episodes, lead to reduction in oxygen level in the blood, causing a person’s body to be jerked awake. The obstruction in breathing may be due to a blocked upper airway, known as Obstructive Sleep Apnea (OSA). It can also be due to the failure of the brain to signal breathing, known as Central Sleep Apnea (CSA). In worst cases, it can lead to heart attack, stroke, or sudden death. Treatments and therapies options like CPAP are available to treat this condition.
3. Insomnia Insomnia is one of the most common sleep disorders and is characterized by an inability to sleep. People face difficulty in falling and staying asleep. They take a long time to fall asleep, or to get back to sleep if awakened during sleep. If the condition occurs thrice a week and continues for three months, it is called chronic insomnia and requires appropriate treatment, including intake of sleeping pills and cognitive behavioral therapy for insomnia (CBTI). Prolonged sleep deprivation caused by insomnia can increase a person's risk of Alzheimer’s.
4. Restless Legs Syndrome As the name suggests, this condition is marked by uncontrollable sensations in legs—such as pins and needles, or bugs crawling up the leg—with a pressing urge to move. The sensations usually subside with movement of the legs either through walking or stretching. There are many factors that can lead to RLS, the most prominent being anemia, pregnancy, and obesity. Medication and adequate intake of iron can help treat this condition.
5. Circadian Rhythm Disorders When a person's biological clock (circadian rhythm) falls out of sync with the external environment, circadian rhythm disorders can set in. These are usually caused due to blindness or in people working in night shifts, or frequent travelers experiencing jet lag. These conditions can be treated with exposure to natural light at the correct time in order to restore the sync and normal sleep cycle.
6. Narcolepsy This is a neurological disorder which affects a person's control over sleep and wakefulness. People experiencing excessive sleepiness during the day, cataplexy, sleep paralysis, and hypnagogic hallucinations are considered suffering from narcolepsy. People suffering from narcolepsy are at risk of falling asleep at inappropriate times—such as while driving—which can prove fatal. Treatment may include stimulants, antidepressants, and xyrem.
7. Parasomnias These disruptive sleep disorders manifest through abnormal sleep behavior including sleep walking, sleep sex, rapid eye movement, and so forth. These behaviors are goal-directed and occur while the person is still asleep. Parasomnias can occur due to a number of causes and can be treated through medicines such as melatonin.
8. Sleep Paralysis This is a dangerous sleep disorder where a person is unable to move their body when waking up from sleep. The person is awake but temporarily unable to move or talk. This generally lasts for a few seconds to minutes. Sleep paralysis happens when parts of rapid eye movement (REM) sleep occur while you're awake. And in many cases, it is a very occasional event that occurs in someone who is otherwise healthy. Hallucinations may accompany this condition. Treatment of sleep paralysis can be done through counseling and medication.
9. Chronic Fatigue Syndrome The main characteristic of chronic fatigue syndrome (CFS) is prolonged fatigue that does not subside even after full rest. The condition worsens with any mental or physical activity and can lead to considerable impact on daily activities. It can be caused due to viral infection, psychological stress, or a combination of factors, and is often difficult to diagnose. Currently, there is no cure for this, but treatment can relieve symptoms. Making lifestyle changes, sticking to a sleep routine, and practicing methods to conserve the patient’s energy can help treat this condition.
10. Seasonal Affective Disorder This is a mood-related condition, which is often associated with depression or excessive sleep. It occurs when natural light fails to reach the suprachiasmatic nucleus in the brain, such as during winters. Its treatment may include light therapy (phototherapy), medications and psychotherapy. eResearch by Navid Ajamin -- summer 2020

SAD can also be developed for opposite patterns where the affected feel depressed in summers. In either case, symptoms may start out mild and become more severe as the season progresses. And if left untreated, can lead to serious complications.
People experiencing any of the symptoms of sleep disorder must seek evaluation by a qualified health provider. Timely intervention can prevent the problem from magnifying and increases the chances of complete recovery, leading to better health.
Most health providers inquire about the sleep issues a person faces. Therefore, it is a good idea to keep a sleep diary with details about the issues that a person faces.

Reference:

1. en.wikipedia.org/wiki/Sleep_disorder
2. resmed.com/in/en/consumer/blogs/types-of-sleep-disorders.html
3. sleephealthfoundation.org.au

See also:

• Why sleep is essential for health
• How to sleep better: for parents
• 20 Tips for How to Sleep Better

Fatigue can occur with many different mental and physical health conditions. Some causes can be serious. You may be able to relieve fatigue with lifestyle changes to exercise, diet, and sleep.

If you’re experiencing fatigue, your activities and other lifestyle choices may be the root cause. For example, fatigue can result from:

• physical exertion
• lack of physical activity
• lack of sleep
• being overweight or obese
• periods of emotional stress
• boredom
• grief
• taking certain medications, such as antidepressants or sedatives
• using alcohol on a regular basis
• using illicit drugs, such as cocaine
• consuming too much caffeine
• not eating a nutritious diet

Physical health conditions

Many medical conditions can also cause fatigue. Examples include:

• anemia
• arthritis
• fibromyalgia
• chronic fatigue syndrome
• infections, such as cold and flu
• Addison’s disease, a disorder that can affect your hormone levels
• hypothyroidism, or underactive thyroid
• hyperthyroidism, or overactive thyroid
• sleep disorders, such as insomnia
• eating disorders, such as anorexia
• autoimmune disorders
• congestive heart failure
• cancer
• diabetes
• kidney disease
• liver disease
• chronic obstructive pulmonary disease (COPD)
• emphysema

Chronic fatigue syndrome (CFS) is a debilitating disorder characterized by extreme fatigue or tiredness that doesn't go away with rest, and can't be explained by an underlying medical condition. CFS can also be referred to as myalgic encephalomyelitis (ME) or systemic exertion intolerance disease (SEID).[1]

There are three types of fatigue: transient, cumulative, and circadian:

Transient fatigue is acute fatigue brought on by extreme sleep restriction or extended hours awake within 1 or 2 days.

Chronic fatigue syndrome (CFS) is a complicated disorder characterized by extreme fatigue that can't be explained by any underlying medical condition. The fatigue may worsen with physical or mental activity, but doesn't improve with rest. [3]

serious symptoms often accompany CFS, such as: eResearch by Navid Ajamin - spring 2017

- chills
- headaches
- muscle pain
- night sweats
- enlarged lymph nodes
- frequent sore throat
- feeling unrefreshed after sleep
- loss of memory or concentration
- tender lymph nodes in your neck and armpits
- multi-joint pain without redness or swelling
- joint pain that moves from one spot to another
- digestive disorders like irritable bowel syndrome (IBS).[2]

When all body systems start to fall down and crumble, this is a sign that you are pushing yourself beyond your physical limits; you are drained and exhausted in the literal and figurative sense of the words… It is like you have been running on empty for a long time and your body is refusing to cope with further demands and extra responsibilities.

Tips to help you cope with fibromyalgia:

• Include regular exercise in your daily routine.
• Start with gentle exercises and gradually build your stamina and endurance.
• Try to get good amount of deep sleep as it will help you cope with fatigue and pain.
• Ventilate your home of any strong smells.
• Avoid harsh temperatures or wear glares inside or outside your home if bright lights tend to irritate you.
• For those experiencing hypersensitivity, use headphones to eliminate loud noise.
• Apart from taking energy-boosting supplements, you need to take food rich in minerals and vitamins. Adequate amount of nutrients can provide you with energy. Take foods rich in vitamin D, magnesium, vitamin B and Omega 3 fatty acids.[4]

It's not known what causes CFS/ME, but there are a number of theories – for example, it may be triggered by an infection, or certain factors could make you more likely to develop the illness.

Suggested causes or triggers for CFS/ME include:
- viral infections, such as glandular fever
- bacterial infections, such as pneumonia
- problems with the immune system
- a hormone imbalance
- mental health problems, such as stress, depression and emotional trauma
- your genes – CFS/ME seems to be more common in some families[5]

Reference:

1.healthline.com 2.draxe.com 3.mayoclinic.org 4.speedyremedies.com 5.nhs.uk

See Also: 10 Signs and Symptoms of Fibromyalgia You Should Know

Do you . . .

• feel irritable or sleepy during the day?
• have difficulty staying awake when sitting still, watching television or reading?
• fall asleep or feel very tired while driving?
• have difficulty concentrating?
• often get told by others that you look tired?
• react slowly?
• have trouble controlling your emotions?
• feel like you have to take a nap almost every day?
• require caffeinated beverages to keep yourself going?

If you answered “yes” to any of the previous questions, you may have a sleep disorder.

Sleep is an important part of your daily routine—you spend about one-third of your time doing it. Quality sleep – and getting enough of it at the right times -- is as essential to survival as food and water. Without sleep you can’t form or maintain the pathways in your brain that let you learn and create new memories, and it’s harder to concentrate and respond quickly.

Hypersomnia is a pathological state characterized by a lack of alertness during the waking episodes of the day. It is not to be confused with fatigue, which is a normal physiological state. Daytime sleepiness appears most commonly during situations where little interaction is needed.

The main symptom of hypersomnia is excessive daytime sleepiness (EDS), or prolonged nighttime sleep, which has occurred for at least 3 months prior to diagnosis.

Sleep drunkenness is also a symptom found in hypersomniac patients.It is a difficulty to transition from wake to sleep. Patients suffering from sleep drunkenness report waking with confusion, disorientation, slowness and repeated returns to sleep.

It also appears in non-hypersomniac persons, for example after a too-short night of sleep. Fatigue and consumption of alcohol or hypnotics can cause sleep drunkenness as well.It is also associated with irritability: people who get angry shortly before sleeping tend to suffer from sleep drunkenness.

According to the American Academy of Sleep Medicine, hypersomniac patients often take long naps during the day that are mostly unrefreshing. Researchers found that naps are usually more frequent and longer in patients than in controls.Furthermore, 75% of the patients report that short naps are not refreshing, compared to controls.

Sleep is important to a number of brain functions, including how nerve cells (neurons) communicate with each other. In fact, your brain and body stay remarkably active while you sleep. Recent findings suggest that sleep plays a housekeeping role that removes toxins in your brain that build up while you are awake.

Everyone needs sleep, but its biological purpose remains a mystery. Sleep affects almost every type of tissue and system in the body – from the brain, heart, and lungs to metabolism, immune function, mood, and disease resistance. Research shows that a chronic lack of sleep, or getting poor quality sleep, increases the risk of disorders including high blood pressure, cardiovascular disease, diabetes, depression, and obesity.

Anatomy of Sleep eResearch by Navid Ajamin -- summer 2013

Several structures within the brain are involved with sleep.

The hypothalamus, a peanut-sized structure deep inside the brain, contains groups of nerve cells that act as control centers affecting sleep and arousal. Within the hypothalamus is the suprachiasmatic nucleus (SCN) – clusters of thousands of cells that receive information about light exposure directly from the eyes and control your behavioral rhythm. Some people with damage to the SCN sleep erratically throughout the day because they are not able to match their circadian rhythms with the light-dark cycle. Most blind people maintain some ability to sense light and are able to modify their sleep/wake cycle.

The brain stem, at the base of the brain, communicates with the hypothalamus to control the transitions between wake and sleep. (The brain stem includes structures called the pons, medulla, and midbrain.) Sleep-promoting cells within the hypothalamus and the brain stem produce a brain chemical called GABA, which acts to reduce the activity of arousal centers in the hypothalamus and the brain stem. The brain stem (especially the pons and medulla) also plays a special role in REM sleep; it sends signals to relax muscles essential for body posture and limb movements, so that we don’t act out our dreams.

The thalamus acts as a relay for information from the senses to the cerebral cortex (the covering of the brain that interprets and processes information from short- to long-term memory). During most stages of sleep, the thalamus becomes quiet, letting you tune out the external world. But during REM sleep, the thalamus is active, sending the cortex images, sounds, and other sensations that fill our dreams.

The pineal gland, located within the brain’s two hemispheres, receives signals from the SCN and increases production of the hormone melatonin, which helps put you to sleep once the lights go down. People who have lost their sight and cannot coordinate their natural wake-sleep cycle using natural light can stabilize their sleep patterns by taking small amounts of melatonin at the same time each day. Scientists believe that peaks and valleys of melatonin over time are important for matching the body’s circadian rhythm to the external cycle of light and darkness.

The basal forebrain, near the front and bottom of the brain, also promotes sleep and wakefulness, while part of the midbrain acts as an arousal system. Release of adenosine (a chemical by-product of cellular energy consumption) from cells in the basal forebrain and probably other regions supports your sleep drive. Caffeine counteracts sleepiness by blocking the actions of adenosine.

The amygdala, an almond-shaped structure involved in processing emotions, becomes increasingly active during REM sleep.

You may be resting when you sleep, but there’s a lot going on behind the scenes. What’s happening varies depending on which part of sleep you’re in -- rapid eye movement (REM sleep) or non-REM sleep -- and even which stage of non-REM sleep you’re in.

Body Temperature
It tends to go up and down a little during the day, and the same is true at night, although while you’re sleeping it can be 1 to 2 degrees lower than in the daytime. Body temperature starts to fall as bedtime approaches, paving the way for a good night’s sleep. Your body also tends to lose heat, which helps you fall and stay asleep. That’s one of the reasons experts say you shouldn’t exercise close to bedtime: Exercise heats you up. We sleep better when we’re cooler. Your temperature starts to rise toward morning, preparing your body for wakefulness.

Breathing
During the day, your breathing changes a lot. It all depends on what you’re doing and feeling. During non-REM sleep (about 80% of an adult’s sleeping time), you breathe slowly and regularly. But during REM sleep, your breathing rate goes up again. That’s the time we typically dream. Breathing also becomes more shallow and less regular during this sleep phase. Some of it may be due to throat muscles relaxing. It may also be due to less movement of the rib cage during REM sleep. Whenever you’re sleeping, your oxygen levels are lower and your carbon dioxide levels are higher because your level of breathing goes slightly down.

Coughing
Most people don’t cough much while they’re asleep, especially not during REM sleep. Sleep shuts down your cough reflex. If you do cough while asleep, chances are you’re not getting good rest. It may also be a sign of a sleep disorder. A chronic cough is a symptom of obstructive sleep apnea. That’s when your throat muscles relax and block your airway for brief periods of time. If you think you have this, see your doctor. They can suggest treatments to help.

Heart Rate, Blood Pressure, and Blood Flow
Just like breathing, your heart rate and blood pressure are different during sleep. And they change depending on what phase of sleep you’re in. Heart rate and blood pressure go down and are steadier during non-REM sleep. During REM sleep, they rise and are more varied, similar to daytime patterns. Changes in blood flow during this sleep period can also cause sexual responses (erections in men and an engorged clitoris in women). As daybreak approaches, both heart rate and blood pressure inch back up. You chance of having a heart attack is higher at this time.

Brain Activity
It’s basically naptime for the nerve cells in your brain as you dip into non-REM sleep. They do send out a few messages, but nothing much. But like so many other bodily functions, brain activity goes up during REM sleep, sometimes even more than during the day. Blood flow to the brain and the metabolism in your brain also go up during REM sleep.

During sleep, the brain limits physical movement. It keeps you from acting out on your dreams. Flailing your arms and legs around while you’re sleeping could be dangerous.
Your brain also uses your sleep cycles to consolidate memories. So staying up all night to cram for a test might be counterproductive.

Other Changes
Your body is busy repairing cells and finishing digestion.

During a good night’s rest, you may not get up to go to the bathroom. That’s because your kidneys make less pee while you sleep.

Growth hormone production surges. Your body makes more thyroid hormones.Levels of cortisol, sometimes called the “stress hormone,” go down when you first fall asleep, then go up again right before you wake up. Levels of melatonin, one of the main chemicals involved in the sleep-wake cycle, do just the opposite: they rise to make you sleepy when the sun sets and ebb at daylight.

Reference:

• ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-sleep
• en.wikipedia.org/wiki/Hypersomnia
• webmd.com/sleep-disorders
• helpguide.org/topics/sleep.htm

See Also: Sleep and memory

Wet dreams are a healthy and natural part of sleep and don't typically require you do anything

A wet dream is when a guy ejaculates (or "cums") while he's sleeping. During ejaculation, semen (the fluid containing sperm) comes out of the penis and this is what you noticed on your underwear or pajama pants. Wet dreams usually happen during dreams that have sexual images.[1]

Wet dreams begin during puberty when the body starts making more testosterone, a male hormone. Some guys may feel embarrassed or even guilty about having wet dreams. But they're are a normal part of growing up and you can't stop them from happening. Most guys have wet dreams at some point during puberty, and even sometimes as adults. Wet dreams usually happen less as guys get older, though.

Are wet dreams a sign of stress?

It is stated that men experience more wet dreams when they are stressed. So you need to relax and sleep peacefully and spend some hours of your day to chill yourself. Ensure to get enough sleep, eat well, and exercise regularly to ensure that wet dreams do not take place.

For women, it refers to sexual arousal during sleep that leads to vaginal wetness and awaking to experience an orgasm. However, some women sleep through their climax. The ones who have orgasms while sleeping are not able to say with certainty if they had orgasm during their sleep or not but this is perfectly normal.[8]

Signs of precocious puberty in both boys and girls include:

• a rapid growth spurt
• development of pubic and underarm hair
• acne
• adult body odor

Signs in girls

For girls, other precocious puberty symptoms include:

• start of menstruation
• breast development

Signs in boys

For boys, the other signs of precocious puberty are:

• enlarged testicles and penis
• growth of facial hair
• spontaneous erections and ejaculations
• a deepening voice [7]

Types of Puberty Disorders:

• Delayed puberty – puberty hasn't started by age 13.
• Precocious puberty – puberty begins too early, before age 7 or 8 in girls.
• Contrasexual pubertal development – development of male characteristics in females.
• Premature thelarche – breast development without any other signs of puberty.
• Premature menarch – periods start without any other signs of puberty
• Premature adrenarche – appearance of pubic hair without any other signs of puberty[6]

What are the 3 types of puberty?

There are three types of precocious puberty that may affect a child:

• central precocious puberty (the most common type)
• peripheral precocious puberty
• incomplete puberty

Central precocious puberty occurs when sex hormones are released too early.[5]

A nocturnal emission, informally known as a wet dream, sex dream, nightfall or sleep orgasm, is a spontaneous orgasm during sleep that includes ejaculation for a male, or vaginal wetness or an orgasm (or both) for a female. Nocturnal emissions are most common during adolescence and early young adult years, but they may happen any time after puberty. It is possible for men to wake up during a wet dream or simply to sleep through it, but for women, some researchers have added the requirement that she should also awaken during the orgasm and perceive that the orgasm happened before it counts as a wet dream. Vaginal lubrication alone does not mean that the woman has had an orgasm.[2] eResearch by Navid Ajamin -- summer 2013

8 Stages of Puberty in Girls

1. Body Growth: One major change you may notice is growing faster than you did during childhood. This is known as a growth spurt. First, you may notice your feet and hands getting bigger. Next, the arm and leg bones grow, making you taller. You may gain some weight to match the increase in your bone size. This may be an awkward time until the rest of the body catches up, but once it does, your body will be more proportional.
2. Breast Development: At first you may notice what feel like little buds, or swellings, under your nipples. After that, your breasts will gradually get bigger and fuller and may become a little sore. Wearing a bra will be important so you can have the proper support for your breasts. Check out the Bra Guide to find your size. Also, it’s important to remember that every girl is different. How large or small your breasts become depends on the physical genetic traits in your family. Full bre*st development typically takes 2-3 years.
3. Body Hair: Soon you will find new hair growing in new places. Curly hair will start growing in the pubic area (the area that extends from your lower stomach to between your legs). In some girls, pubic hair may appear before bre*st development. At first, this hair is soft, and there’s not much of it. Later, the hair grows longer and becomes a little curly. Although it starts growing between the legs, it eventually covers the entire pubic area and may include the upper, inner thighs. This usually takes 2-3 years. A few months after pubic hair begins to grow, hair will also grow under your arms.
4. Body Sweat: Your sweat glands will become larger and more active, causing you to sweat more. This may happen even before your breasts develop. Once this happens you will want to wear an antiperspirant/deodorant to help reduce sweating.
5. Skin and Hair Changes: During puberty, the pores in your skin produce more oil, especially on your face. This can cause acne. You may have to wash your hair and face more often now that you’re going through puberty. It would be a good idea to create a daily skin care routine to meet the needs of your changing skin.
6. Genitals Develop: Your genitals, or private areas, also grow and change during puberty. Your outside parts (the vulva) are enclosed by two sets of “lips.” The larger lips have hair. The inner, smaller lips don’t. These increase in size a little bit. Inside your body, the v*gina is getting longer and the uterus is getting bigger.
7. Discharge Occurs: Discharge is a clear or cloudy fluid produced by your body to moisten and cleanse the vagina. Before you start your period, you’ll probably notice yellow or white stains inside your underwear. This is natural moisture from the vagina. It’s perfectly normal, and it’s a sign that menstruation will likely start in six to 18 months. Sometimes, vaginal discharge can become white, clumpy, thick or milky. In this case, you might have a yeast infection. Talk to your parents or doctor if you have any questions.
8. First Period Starts: All of these changes lead up to the start of your first period. You may not be sure what’s normal, but there’s no need to worry. When you first start menstruation, it can be unpredictable for the first two years. It typically takes 1-2 years for cycles to develop, so you may not be regular for a while.Every girl develops differently and at her own pace, so don’t be discouraged. These changes usually happen in the order listed above, but this may not be the order that they happen to you — and that is totally OK! No matter what order all these changes happen, just know you’re on your way to becoming a woman — and that is an awesome thing!

A nocturnal emission/ wet dream are common during adolescence ages, early young adult years or any time after puberty. Some people do wake up during a wet dream while some don’t wake up, but sleep all through just to wake up later and discover that they have ejaculated.Some wake-up and end it with masturbation while some get disturbed about it and prefer to seek solutions from both the medics and spiritualists.Based on research, many Medical scientists have several postulations to support a nocturnal emission as a natural thing that shouldn’t get anyone bothered. They claim its one of the ways by which the Human Body System {HBS} eases its self of sexual stress.But from the religious angle, mostly the Africans believe that there can be more to a wet dream than meets the eye (maybe diabolic!). Many religions hold the view that nocturnal emissions rob a male of his virility or are polluting.[3]

Wet dreams are when men ejaculate (release sperm) and women release fluid from their vaginas while sleeping. They are also known as nocturnal emissions. They are sometimes considered orgasms associated with dreams. Men may wake with the contraction of orgasm and the wetness of semen on their clothes or bed. Wet dreams may occur throughout your lives after puberty. But they're more common during your teenage years or during periods of sexual abstinence (not having sex).About 38% of teenage boys experience a wet dream before learning what it is.Higher levels of sex hormones may play a role. During sleep, the blood flow to your sexual organs might be increased. For men, they may occur with or without an erection. Men can have erections during REM sleep, a common cause of waking with morning wood.Not all boys or men have wet dreams. They might not notice it if they don't wake up or ejaculate. For similar reasons, women might be unaware if it happens to them.

What is nightfall for girls?

A nocturnal emission, informally known as a wet dream, sex dream, nightfall or sleep orgasm, is a spontaneous orgasm during sleep that includes ejaculation for a male, or vaginal lubrication or an orgasm (or both) for a female.

Does nightfall affect mental health?

While this process is a normal part of male physiology, experiencing excessive nightfall can lead to a range of problems such as weakness, loss of concentration, tiredness, dullness, and depression.

Wet dreams can be a result of stress in some (but not all) situations. Dealing with stress and unwinding before night may help you avoid them.

Nocturnal emissions happen after stressful dreams in REM sleep which activate the sympathetic nervous system hence leading to ejaculation. Nocturnal emissions can start as early as age nine and are most common during adolescence and early young adult years, but they may happen any time after puberty. It is possible for men to wake up during a wet dream or simply to sleep through it, but for women, some researchers have added the requirement that she should also awaken during the orgasm and perceive that the orgasm happened before it counts as a wet dream. Vaginal lubrication alone does not mean that the woman has had an orgasm.

What Happens in the Brain During a Wet Dream?

Wet dreams are primarily a neurological phenomenon that involves the interaction of several parts of the brain. The process starts in the hypothalamus, a critical area of the brain that primarily releases hormones and manages essential physiological functions.

Can hormones cause wet dreams?

These so-called nocturnal emissions can also happen because of hormone levels and even light stimulation of the genitals. People of all sexes who have gone through puberty can experience wet dreams, though they are most common in the teen years. They don't happen to everyone, but are a perfectly normal occurrence.

Can your period give you vivid dreams?

The increase in progesterone causes your body temperature to rise, which can lead to night sweats, hot flashes, and vivid dreams and nightmares.

How to prevent wet dreams?

Some find wet dreams embarrassing. If you’re one of those women, maybe these tips could help you prevent them:

Take your mind off anything erotic. Take your mind off erotic thoughts and anything sexual. Doing other things such as reading a wholesome book or watching a movie that has nothing sexual before your bedtime might help keep your mind off sex and prevent you from orgasming in your dreams.

Relax. Get into new activities and hobbies that relax your mind and body.

Although wet dreams are more common among men, especially teenage boys, women can also have them — it’s totally normal. There’s nothing you should worry about if you get wet dreams. They’re not a sign of an underlying condition, and they’re not harmful to your health.

Reference:

1. kidshealth.org/en/teens/expert-wet-dreams.html
2. en.wikipedia.org/wiki/Nocturnal_emission
3. rexchimex.com/2016/07/wet-dreams-is-it-natural-or-spiritual.html
4. verywellhealth.com/what-is-a-wet-dream-and-what-does-it-mean-3015090
5. my.clevelandclinic.org/health/diseases/21064-precocious-early-puberty
6. texaschildrens.org/health/disorders-puberty
7. healthline.com/health/precocious-puberty
8. timesofindia.indiatimes.com/life-style/health-fitness/photo-stories/do-women-have-wet-dreams-too
9. doitright.ph/yes-women-can-have-wet-dreams-to
10. verywellmind.com/what-happens-in-your-brain-during-a-wet-dream

See also:

• Puberty facts: 10 things that your child needs to know about puberty

• Science shows for the first time how puberty makes learning harder

• Teaching My Daughter Not To Be Ashamed Of Puberty

• Everything you need to know about wet dreams

• Emotional Changes During Puberty

هر روز بین 6 تا 8 لیوان آب بخورید تا سالم باشید؛ این توصیه ای است که همه ما شنیده ایم اما به تازگی دانشمندان اعتبار آن را زیر سوال برده اند.به نقل از گاردین، این توصیه که هر شخص باید هر روز 8 لیوان آب بنوشد هیچ پشتوانه علمی ندارد و درصورتی که فردی آن را رعایت نکند خطری متوجه او نیست.

از سوی دیگر، نوشیدن بیش از حد آب نه تنها برای بدن مفید نیست بلکه ممکن است خطراتی هم به همراه داشته باشد

Drinking lots of water is healthy in most cases. The urge to drink too much may be the result of a physical or emotional disease. Excessive thirst may be a symptom of high blood sugar (hyperglycemia), which may be due to diabetes. Excessive thirst is a common symptom.When you drink too much water, your kidneys can't get rid of the excess water. The sodium content of your blood becomes diluted. This is called hyponatremia and it can be life-threatening.Keep in mind that excessive water intake can be dangerous. Drinking too much can disrupt your body's electrolyte balance or low levels of sodium in your blood.

این عامل سبب می شود، میزان سدیم موجود در خون به طور خطرناکی پایین بیاید. به اعتقاد دانشمندان سیستم تنظیم آب بدن در انسان به قدری پیچیده و دقیق است که در زمانی خاص نیز با تشنگی به شما اعلام می کند که نیاز به نوشیدن آب دارید. به این ترتیب بهتر است فقط هنگام تشنگی و در زمانی که بدن تان به آب نیاز دارد اقدام به نوشیدن این مایع حیات بخش کنید.

How much water should you drink based on weight?

As a general rule of thumb, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day. For example, if you weigh 200 pounds, it is recommended you drink 100 ounces of water if you are performing non-strenuous activities.

Women should have about 2 litres (8 cups) of fluids a day, and men about 2.6 litres (10 cups). Women who are pregnant or breastfeeding need more fluid each day than other women.

Mineral, structured, and pure spring water are some of the healthiest water you can drink because they're clean and contain all the essential minerals your body needs. Filtered water removes contaminants but might also remove essential minerals.

In adult men, about 60% of their bodies are water. However, fat tissue does not have as much water as lean tissue. In adult women, fat makes up more of the body than men, so they have about 55% of their bodies made of water.

5 litres of liquid is excessive and can lead to depletion of important minerals like potassium sodium, calcium and magnesium leading to electrolyte imbalances. Some people even develop a condition known as 'water intoxication'. So try and be moderate with your liquid intake.

Here are 50 reasons to start sipping now.

1. Prevents dehydration. Water equals hydration, so this one’s pretty much a given.
2. Flushes out toxins. Forget juicing, water is the ultimate at flushing out toxins. Amp it up by throwing in a lemon wedge to increase its benefits.
3. Clears complexion.As important as it is to moisturize, glowing skin is the result of hydrating your body from the inside.
4. Heals dull skin. Your skin will look brighter and you’ll look more awake.
5. Prevents chapped lips. Say goodbye to dry lips because no lip balm compares to the power of water.
6. Fights ashiness. Slathering on body lotion isn’t the only solution to those ashy legs.
7. Weight loss. It’s zero calories, duh!
8. Increases metabolism. Kick start your mornings with a glass of cold water for a metabolism boost.
9. Aids digestion. Bye bye constipation.
10. Reduces the risk of disease. It basically prevents any damage to your major organs, so we’d say it’s pretty important.
11. Relieves headaches. Migraines are never fun. It’s often the result of dehydration so take a sip of some H2O.
12. Prevents cramps. Water actually helps your period, so drink up.
13. Regulates body temperature. Yes, water is responsible for your body temperature. That’s why we sweat!
14. Boosts immune system. No one likes getting sick, and drinking water is the most basic way to stay healthy.
15. Increases energy. Get those arms pumping, legs marching, eyes blinking, fingers typing… You get the point.
16. Maximizes workouts. If you haven’t already, make water your workout pal.
17. Balances fluids. Yin and yang those body fluids.
18. Prevents high cholesterol. Just another one of water’s many benefits!
19. Restores electrolytes. Ditch the sugar and opt for some water instead.
20. Regulates kidney function. They need water’s help to filter the waste in your body, so give ‘em some love and hydrate yourself.
21. Prevents kidney stones. The number risk for kidney stones is lack of water intake. So drink up,
22. Reduces hangover symptoms. We love a GNO, but not so much the hangover that follows. Alcohol dehydrates your body, so drink water liberally.
23. Increases brain function. It’ll get those creative juices flowing.
24. Improves mood. Who doesn’t want to feel happier?
25. Elevates alertness. If simply drinking water is going to heighten our senses, then count us in.
26. Fights high blood pressure. Strokes, blood clots, and heart disease are just some of the effects of hypertension.
27. Protects joints. It doesn’t take the slightest bit of elbow grease to drink water.
28. Prevents hemorrhoids. Yikes, that’s never fun.
29. Relieves congestion. The next time your voice is sounding nasally, chug some H2O.
30. Decreases the risk of heartburn. If you’ve never experienced it, consider yourself lucky.
31. Improves heart health. Happy heart, happy life!
32. Maintains pH balance. Our pH levels should be between 7.35 and 7.45 to prevent illnesses and water keeps our pH levels happy and healthy.
33. Prevents osteoporosis. This is basically when your bones become fragile and brittle making them more prone to breakage. Ouch.
34. Aids breathing. Your body naturally loses water when you breathe, so stay hydrated.
35. Improves body functions. Whether you love cycling, running, or yoga, water will make sure you get the most out of your workout.
36. Treats backaches. Regularly drinking water helps cushion your joints!
37. Prevents rheumatoid arthritis. If our joints didn’t function properly, we’d all be waddling around like penguins.
38. Fights bladder infections. The color of your pee is a good indicator of whether or not you’ve been drinking enough water!
39. Reduces risk of ulcers. Even if you have a high pain tolerance, ulcers are on another level.
40. Improves ability to think. Treat your brain right and you’ll be surprised what it can do for you.
41. Relieves fatigue. Yeah, that sounds pretty good.
42. Transports nutrients throughout your body. There’s no point in eating clean if you’re not getting the most out of those nutrients.
43. Serves as an appetite suppressant. One step closer to our summer bod? We’re in!
44. Reduces the symptoms of asthma. The simple act of breathing might be overlooked, but you’ve got water to thank for that.
45. Prevents premature wrinkles.Well, we know one thing’s for sure. Water’s probably the most affordable anti-aging miracle worker out there.
46. Regulates levels of saliva. Your saliva breaks down your food so it’s pretty crucial that it’s able to do its job.
47. Fights tooth decay. No one likes paying a visit to the dentist.
48. Beats bad breath. The strongest mint has no chance against sipping on water throughout the day.
49. Relieves swelling. If you find that you wake up with puffy eyes or a bloated face, you probably didn’t drink enough water the night before.
50. Aids relaxation. Water and chill, anyone?

Reference:

• pennmedicine.org/updates/blogs/health-and-wellness/2015/may/how-much-water-do-you-need-each-day
• fabfitfun.com/magazine/benefits-of-water
• betterhealth.vic.gov.au

Oral health refers to the health of the teeth, gums, and the entire oral-facial system that allows us to smile, speak, and chew. Some of the most common diseases that impact our oral health include cavities (tooth decay), gum (periodontal) disease, and oral cancer.

Cavities (Tooth Decay)

Cavities are caused by a breakdown of the tooth enamel by acids produced by bacteria located in plaque that collects on teeth, especially along the gumline and in the crevices on the chewing surfaces of the teeth. Eating and drinking foods high in carbohydrates cause this bacteria to produce the acids that can cause the outer coating of the tooth (enamel) or root surface to break down (demineralize).

Although cavities are largely preventable, they are one of the most common chronic diseases throughout the lifespan.1 Untreated tooth decay can lead to abscess (a severe infection) under the gums which can spread to other parts of the body and have serious, and in rare cases fatal, results.

• More than half of children aged 6 to 8 have had a cavity in at least one of their baby (primary) teeth.
• Up to 10% of children aged 2 to 5 have untreated cavities.
• More than half of adolescents aged 12 to 19 have had a cavity in at least one of their permanent teeth.
• One quarter of adults aged 20 to 64 have untreated cavities.
• More than 90% of adults have had a cavity.

Community water fluoridation and school dental sealants programs are both cost-saving, proven strategies to prevent cavities.

4 Tips to Prevent Toothaches.

Do you want to know how to prevent toothaches and tooth pain?

Try following these tips for proper oral care:

1. Brush regularly with a fluoride-containing toothpaste.
2. Floss at least once a day.
3. Visit your dentist regularly.
4. Eat a healthy diet and reduce your intake of sugary foods.

Reference:

• orajel.com
• cdc.gov/oralhealth/conditions/index.html