Have you ever wondered, why your colds tend to become 10 times worse at night? It is not that in the daytime you do not experience any of the symptoms but these symptoms become a real nightmare for you at night. Congestion, headache, and fever are the most common symptoms of a cold.
Are your Hormones Responsible for this?
As per the researchers, the human body is always on a 24-hour clock that is cardiac rhythm. There is a hormone imbalance during this time, it keeps on fluctuating, decreasing and increasing.
Cortisol performs various functions in our body. This hormone is released by the adrenal gland and helps in regulating blood sugar levels, metabolism as well as blood pressure.
Not only this but it also helps the body managing stress. Furthermore, cortisol keeps your immune system in check and helps to reduce inflammation. In simple words, it prepares your body to fight off sickness and infections.
A higher amount of cortisol circulates in your blood at day than night time. It suppresses your immune system. Whit blood corpuscles help the body to fight the infections. This is the reason why white blood corpuscles are less active in the daytime.
During the night the amount of cortisol is less in blood. This makes your body quickly detect and fight the infection. As a result, it triggers and provokes the symptoms of the infection to become more clear like congestion, sweating, fever, and chills. Therefore, you feel much worse at night.
Day Versus Night
Other factors we should notice other than the hormone is the natural differences between day and night:
The position of your Body: Your body pressure continuously fluctuates and gravity plays a very important part on how your body adapts and feels. An inactive phase of the body can also make the symptoms of flu and cold more unacceptable and worse.
An upright body can make a huge difference in your symptoms, especially congestion and breathing. It helps in removing the mucus from the airway. During the daytime, people are usually in an upright position, while at night you lay on your bed to relax and sleep. To overcome this issue sleep with an extra pillow to raise your head further for sinus drainage.
Distractions: Many of us have heard our elders instructing one to rest during their sickness for a quick recovery, didn’t you? With such a busy life, there are very few people who can really concentrate on themselves.
As your one task is finished another comes up following you and there is no time to look upon your symptoms. However, at night most of us are relaxed and that is when your immune system starts its functioning at its peak. Do not stress out as it will increase your cortisol levels.
How to Fight Back your Illness?
Stay hydrated: With a lot of sleep, it is also necessary that you drink plenty of water. This helps to flush out the harmful bacteria which are attacking your immune system and will help in a fast recovery.
Be prepared: Try to keep your all essentials like tissue, water bottle, and medicines on your side table. By making rest your utmost priority and saving your energy you will do wonders.
Strengthen your immune system: You should have a strong immune system to fight off the infection from flu. There are many one things one can do to strengthen their immune system like drinking hot tea or coffee and by getting a lot of sleep.
The All India Institute of medical science has concluded in a study that individuals affected by dengue may not exhibit any signs of fever.
In a rather alarming revelation, the All India Institute of Medical Science (AIIMS) has published a case study whereby a 50-year-old individual complained of chronic fatigue without exhibiting any signs of fever. The doctors had to seek blood test reports to further investigate the matter.
The reports revealed an uncontrolled level of blood glucose, high blood acidity and critically low count of blood cells. In a desperate attempt to get answers the doctors tested the patient for dengue. The test bore positive result when the blood was tested for the NS1 antigen (a preliminary test for dengue virus) and the results were further affirmed with the detailed (RT-PCR) test for the dengue virus.
In the Journal of Association of Physicians of India, the AIIMS doctor who worked on the study said “…in an endemic area, dengue should always be kept as an important differential diagnosis in patients with leucopenia (low white cell count) and severe thrombocytopenia (low platelet count), even in the absence of fever. Especially during periods of the outbreak.”
The doctors further added that the patients who have are diabetic, old or have contracted an immunity compromising disease have a greater chance of not showing signs of fever.
Dr. Rommel Tickoo, a senior consultant at the Max Super Speciality Hospital added that patients who have undergone organ transplants or have been subjected to chemotherapy or other strong immune system compromising conditions are much more likely to exhibit the aforementioned signs.
He said, “I have come across at least two to three such cases in the last few months. Such patients present with general weakness, low blood pressure and low platelet count. Dengue test is needed if there is no other explanation for the symptoms, especially in outbreak period.”
Another senior consultant, Dr. Suranjit Chatterjee, from the internal medicine department at Apollo medical facilities said that he had not come across this rare condition where the patient is not feverish but has tested positive for dengue virus. But Dr. Chatterjee went on to add that he thought that the notion was very much possible.
Another independent study from Thailand showed that among the reported cases of dengue in Thailand more than 20% were afebrile (showed no signs of fever) but had other dengue-related symptoms. Severe dengue is one of the major causes of death among the newborns and children in Latin American countries and Asian countries.
Dengue is a rapidly spreading disease with around 390 million reported infections in a year. It can be fatal and is responsible for more than 25000 deaths worldwide annually. Another study shows that around 3.9 billion in 128 countries have greater chances of developing an infection by dengue viruses.
While trends show that tropical areas are more affected by dengue as the virus is carried by mosquitoes, this breakthrough in the detection of the virus will prove fruitful in controlling the disease and to save will help in saving countless lives throughout the globe.
Copper refers to a mineral that your body needs in small quantities for good health. It utilizes copper to form red blood cells, connective tissue, bone, and enzymes.
Copper is also essential for processing of cholesterol. It also helps in the proper functioning of your immune system. Cooper also helps in the process of growth and development in babies while they are still in the womb.
Your body only requires copper in small amounts. Yet, it is an extremely important mineral. Your body is not able to synthesize copper on its own. Therefore, it is essential for you to obtain it from external sources.
The recommended daily intake for copper is 900mcg for a healthy adult. However, if you are pregnant or breastfeeding, you must take1mg or 1.3 mg of this mineral, respectively.
But how can you take copper from external sources? The best way to do so is to eat food rich in copper.
Following are the top 8 food which are the best sources for obtaining copper.
Organ meats, for example liver, are very nutritious. They not only provide you with copper but also with a lot of other nutrients. These predominantly include vitamin B12, B2, choline, iron, and folate.
The liver is, in fact, the best source of obtaining copper. Consuming one slice or 67 grams of calf liver provides you with almost 10.3 mg of copper. This is almost 1144% of the daily intake for this mineral.
In order to add zest and flavor to the liver, it is better to pan-fry it. Add little onions in it for a better taste. You may also add it in stews and burger patties.
The liver is very important for getting copper. But this does not mean that you should start consuming it in excessive amounts. Eating too much liver can particularly harm certain individuals, especially pregnant females.
The liver has a high amount of vitamin A in it which can be harmful to fetuses. Therefore, it is important for women to control their intake of the liver.
Oysters refer to a type of shellfish which most of the people consider as a delicacy. People usually eat it in raw form or cook it according to their own preferences.
This type of seafood is low in calories and consists of many essential nutrients. Some of them include selenium, zinc, and vitamin B12.
In addition to this, oysters are an extremely amazing source of copper. 3.5 ounces or 100 grams of oysters contain 7.6 mg of copper. This turns out to be 844% of the total RDI for copper.
However, you must be cautious about eating too many oysters or any other type of shellfish. This is because they are high in cholesterol and may be harmful to you.
However, it is very unlikely for dietary cholesterol to increase the quantity of cholesterol in the blood. It can only occur if you have any rare genetic condition which predisposes you to this.
Be sure that raw oysters may cause food poisoning. Therefore, they are not safe for pregnant females or people with compromised immune systems.
Spirulina refers to a powerful food supplement which comes from blue-green algae or cyanobacteria. It emerged as an important health food after NASA used it for astronauts during space missions.
Every gram of spirulina is extremely nutritious. One tablespoon or 7 grams of this food contains only 20 calories but has 4 grams of protein. It fulfills 25% of the RDI for vitamin B2, 11% for iron, and 17% for vitamin B1.
The same amount of spirulina can also fulfill 44% of the RDI for copper too.
You can mix spirulina in water in order to form a greenish drink. If you are not a fan of its usual taste, you may add it to smoothies, stock, or cereal to mask the taste.
Shiitake mushrooms refer to a kind of edible mushrooms. With a strong umami flavor, these mushrooms are indigenous to East Asia.
15 grams or 4 dried shiitake mushrooms contain 2 grams of fiber, 44 calories, and a bulk of nutrients. These include manganese, folate, zinc, selenium, and vitamins B complex and D.
This portion also helps to knock out about 89% of the RDI for copper.
Nuts and Seeds
Nuts and seeds are small powerhouses full of nutrition. They are rich in protein, fiber, and healthy fats, in addition to a lot of different nutrients.
Different varieties of nuts and seeds usually contain different nutrients. However, most of them usually contain a whole lot of copper in them.
For example, 28 grams or 1 ounce of cashews or almonds have 67% and 33% of the RDI, respectively.
In addition to this, one tablespoon or 9 grams of sesame seeds can fulfill 44% of the RDI for copper.
You may also enjoy seeds and nuts as a standalone snack. Sprinkle it on the top of a salad or use it in baking casserole or bread.
Lobsters refer to large, muscular shellfish which lives on the seabed. They have succulent flesh which makes them perfect for making bisques, and soups. You may also consume them separately.
Lobster meat is usually high in protein, low in fat, and contains a lot of minerals and vitamins. The most prominent of them include vitamin B12 and selenium.
Lobster is also an excellent source for obtaining copper. In fact, using 3 ounces or 85 grams of lobster will give you 178% of the RDI for copper.
Interestingly, lobster can provide you with high cholesterol even though it is low in fat.
However, dietary cholesterol does not affect blood cholesterol very often. So it must not be a concern for most of the people.
Leafy greens, for example, spinach, Swiss chard, and kale can be extremely healthy. They consist of a variety of nutrients such as calcium, fiber, vitamin K, and folate. Moreover, they are low in calories.
A lot of leafy greens also contain good amounts of copper. For example, 173 grams or one cup of cooked Swiss chard can provide 33% of the RDI for copper.
The same amount is also provided by 180 grams of cooked spinach.
There are different ways to add leafy greens into your daily food. You can eat them raw in the form of a salad or add it into a stew. You may also consume them as a side to a lot of meals. This will boost their copper and nutrient content.
Dark chocolate consists of high amounts of cocoa solids and a way less sugar and milk than a regular chocolate. It is healthy for your body mainly because of its high fiber and antioxidant content.
One bar of dark chocolate can provide 200% of the RDI for copper. In addition to this, dark chocolate in balanced quantities can also decrease the risk of heart diseases.
However, do not overconsume this chocolate because it is still a high-calorie food.
The Bottom Line
Copper is extremely vital for your health and is present in a number of food items. Some of these food items include nuts, oysters, seeds, liver, lobsters, dark chocolate, leafy greens, and shitake mushrooms.
In order to prevent a copper deficiency, make sure to add these sources to your diet.
Do you know that your breast glands have their own microbiome? And just like the gut microbiome, diet can affect it.
Microbiome refers to the different varieties of living organisms such as fungi and bacteria, which popular your body. Their ecosystem is extremely important in order to maintain a good health.
It surprised the scientists that diet can also influence the microbiome present outside the intestinal tracts. They are of the viewpoint that diet can shift the microbiome in the gut. This can eventually help reduce the risk of breast cancer.
The scientists involved female monkeys to check how diet can affect their breast tissue. They fed one group of these monkeys with high-fat Western diet. For the other group, the scientists chose a plant-based Mediterranean diet
After 2 and a half years, which is equal to 8 years in the case of humans, scientists recorded results. The two groups showed important differences in bacteria present in the breast tissue.
The Mediterranean diet group showed 10 times more Lactobacillus in their mammary gland. These bacteria are extremely useful in slowing down the growth of breast tumors. Moreover, the cancerous tumors of the breast have low quantities of Lactobacillus than the noncancerous ones.
The Mediterranean diet group also showed more bile acid metabolites. This can also play an important role in reducing the risk of breast cancer.
Microbiomes tend to vary according to the places where a person lives. So, future studies must focus on primates from varying regions of the world.
A lot of other studies are underway to check if probiotics or fish oil can affect these microbiomes.
Experts tend to appreciate the studies involving breast cancer and its links with diet. This is because such kinds of studies help encourage the patients to focus on diets.
But most of the experts also acknowledge the fact that breast cancer prevention is not a simple task.
Women in the United States have 1 in 8-lifetime risk of acquiring breast cancer. Some other risk factors of this cancer are beyond your control. These include risk factors like age and genetics.
It is crucial to perform studies but you must be careful about how you interpret conclusions. It is not just one thing but in fact a combination of them. Age is a major factor for breast cancer.
It is also important to remember that breast cancer is not a single disease.
This is what makes cancer research challenging and depressing. It is actually challenging that you are trying to encounter a wide range of diseases. Breast cancer is of so many different types. So, there are a lot of things which may affect its development.
Diet may play a small portion of this. So, the researchers must not let patients think that they can prevent breast cancer by adopting a certain diet. You can adopt these habits to reduce the risk. But this doesn’t mean that you should never screen for it and pretend that it can never happen to you.
Most of the experts, therefore, advise the patients to keep things simple.
Exercise, diet, and a moderate intake of alcohol are different factors to control. Only then can you decrease the risk of this cancer.
Weight control is also an important part of the regimen. Obese women tend to be at a much higher risk for breast cancer.
Switching to a Mediterranean Diet
The Mediterranean diet tends to focus more on whole grains and plants. This is in contrast to the western diet which is full of refined grains and white bread.
Whenever it is possible, choose fresh foods over processed ones.
It may be difficult to decide if something is processed or plant-based. Ask yourself if it is something that you would find in nature.
Simple dietary changes can help you in the long run.
For example, instead of eating pre-packaged breakfast, prefer a nut mix. Search for foods that do not have added sugar and sodium. Experts also recommend substituting high-starch foods like potatoes with veggies.
Eating fresh food is the best. But if you absolutely have to, canned or frozen veggies may also work.
A typical western diet plan includes lots of fatty red meat which may lead to inflammation. The Mediterranean diet, on the other hand, limits the red meat. It focuses more on poultry and fish.
The Mediterranean diet also consists of more omega-3 fatty acids. These fatty acids are rich in anti-inflammatory properties. Consuming fish like salmon, healthy oils, and nuts reduce your risk of cancer.
Eating less dairy and red meat can lower triglycerides, cholesterol and blood pressure. Moreover, the Mediterranean diet has a lesser amount of sodium and salt. This may also help you get a better hold on your blood pressure.
It is also better to replace white bread with whole wheat bread. But this may be a lot trickier.
It is important to acknowledge that honey wheat bread and plain wheat bread are different than the whole grain one. They are just like white bread in disguise. So prefer getting a 100 percent whole wheat with no flour enrichment.
Eating out frequently can also make things difficult. However, you can still manage to make some healthier tweaks.
When you order salads in a restaurant, always choose vinegar-based and oil-based dressings. Creamy dressings like ranch will not be of any use.
Olive oil consists of healthy fats and is an important part of the Mediterranean diet. It can help control inflammation.
Look for alternative options to potatoes. Instead of fries, always ask for a side salad or fresh veggies.
A typical American diet is full of prepackaged and processed foods. It is there to make lives easier but it does not improve health. So, every time you throw these things out of your life and add veggies and fruit, you are doing yourself a favor.
Are taller people really at a higher risk of getting cancer? A recent study claims that taller people are more prone to this disease. The past studies have also claimed this, so now should the lofty people be alarmed or should just ignore this? The experts have pointed out that the height only has a small contribution in cancer than the other factors such as smoking.
The theory behind this conclusion is tall people have many increased number of those cells which can turn cancerous. However, the hormone levels, stress, other illnesses have also a part in height and risk of cancer too. According to the report author Dr. Leonard Nunney, the chances of a person to get cancer totally depends on their exact height.
“If 50/500 average height women got cancer then 60/500 tall (178cm) women would be expected to get cancer. If you consider a very tall woman, say 6’2 (188cm), then you’d expect 67/500.” Report author Dr. Leonard Nunney.
He further said: “The effect of smoking is massive. Even a light smoker (about three per day) has a huge six times increase In lung cancer that is 50/500 becomes 300/500.”
What did the Study Say?
In accordance with the report published by the Royal Society, in the study men of 5ft 7in while women for 5ft 3in were studied, and people who are having a height above this average height are more likely to develop cancer. For every 4 inches above these heights the chances of developing cancer increases by 10%.
The data was compiled cautiously. It included the 4 authentic studies, Million Women Study was one one of those studies. It talked about 23 cancer types found in UK, Sweden, Austria, US, Norway, and South Korea.
All of these studies included 10,000 cases of cancer for every sex. 18 cancer types were found in both women and men, and out of which only 4 had no effect of height. These four of the cancers included stomach, pancreas, mouth/pharynx, and esophagus cancer. The cancers designated for the only a specific type of sex was only cervix cancer which seemed unaffected.
What do Experts Think?
According to experts, height is not only one factor which can determine the risk of cancer, but there are also many other. Plus height has only a little effect on this and it can not be changed like other factors such as body weight and diet.
The experts say in order to avoid cancer at best, make sure you are having a healthy lifestyle. George Hill from Cancer Research UK said: “The increased risk is small and theirs is plenty you can do to reduce the risk of developing cancer such as not smoking and keeping a healthy weight.”
“If you have more cells you have a greater risk of cancer. Tall people have a greater surface area, and therefore more melanocytes, and so, of course, they’re more likely to get melanoma.” Says Dr. O’Neill, a research group leader, MRC Laboratory of Molecular Biology.
According to Professor Tim Cole, a leading professor of medical statistics at University College London, tall people should not be so much concerned about these studies. “Being tall has quite a lot of benefits, so having one minus factor is not disastrous.” The taller you are the lesser are chances of you to develop diabetes, stroke or heart disease.
A kind of immune cell that has granules (little particles) with chemicals that can execute tumor cells or cells tainted with an infection. A natural killer cell is a kind of white platelet. Additionally called NK cell and NK-LGL.
These cells are a piece of our system of immunity, and we are fortunate we have them. They are our body’s first line of safeguard, the principal cells to react against infections and tumor cells.
NK cells are a piece of a gathering of lymphocytes called null cells.
In contrast to different lymphocytes, for example, T and B cells, they don’t need to locate their particular match to distinguish a trespasser.
Likewise, they don’t rely upon the memory of past pathogen contaminations to attack a cell. They are independent of both specificity and memory, permitting them the opportunity to respond to any tumor cell or cell contaminated with an infection.
This is the reason NK cells are absolutely the hero of our system of immunity. This hero of our immune system has a tool belt loaded up with mystery weapons called perforin and granzymes. They are covered up away inside the huge NK cells inside granules.
At the point when the NK cell meets its enemy, it ties to it and discharges perforin and granzymes, which cut openings in the layer of the tumor cell or cell contaminated with the infection. This eventually leads in cell demise by apoptosis.
Recognition of target
How does our ‘superhuman’ natural killer cell know when a cell is contaminated with an infection or has turned out to be harmful or cancerous? Just suppose that our natural killer cell vigilant flying around, cape surging in the breeze, exploring for trespassers.
All cells must wear an ‘identification’ to tell the system of immunity that they have a place. Natural killer cells flow through our bodies, checking ‘identifications’. This ‘identifications’ are known as a major histocompatibility complex atoms or MHC particles for short. Every single nucleated cell show class I MHC atoms on the membranes of their cells.
In case that a tumor cell or cell tainted with an infection is coursing in our framework, it will diminish its class I MHC atoms. As natural killer cells travel through our bodies, they tie to class I MHC atoms.
In case that the ‘identification’ is typical, the natural killer cell sees no risk and proceeds onward.
Where and how do human natural killer cells create?
Natural killer cells are accepted to be generally transitory or short-lived, and at any one time, there are likely in excess of 2 billion coursing in an adult. Thus, one would surmise that the site of human natural killer cell production delivering such tremendous quantities of cells to keep up homeostasis would be self-evident.
While unmistakably natural killer cells are a piece of the hematopoietic framework and are gotten from CD34+ hematopoietic ancestor cells (HPCs), the site(s) of development and particulars of the procedure are just currently starting to rise.
Human T cells create in the thymus and human B cells create in the bone marrow, and the formative intermediates for every one of these 2 lymphocytes populaces can isolate in situ from their individual maturational destinations.
Interestingly, endeavors to portray the full natural killer cell formative pathway from CD34+ HPCs inside the bone marrow (or in the thymus) have not been effective. A first sign that development of natural killer probably won’t happen entirely in the bone marrow originated from the perception that a subset of natural killer cells, named CD56 bright for their high-thickness surface articulation of CD56, could be segregated from lymph nodes and tonsils
CD56 bright natural killer cells are moderately predominant in SLT in comparison with their more abundant CD56 dim natural killer partner found in bone marrow, spleen and blood. It had been proposed that this CD56bright natural killer populace was less developed than the CD56dim subset, and enactment of SLT CD56bright natural killer cells expanded articulation of natural killer receptors that are normal for the CD56dim subset.
A one of a kind populace of CD34+CD45RA+ pre-natural killer cells was next found at low frequencies in bone marrow and in blood, however, was observed to be exceptionally and specifically improved in SLT, making this the principal CD34+ subset portrayed in these tissues.
Similar cells have accordingly been depicted in mucosa-related lymphoid tissue in the gut. This particular advancement of both CD34+CD45RA+pre-natural killer cells and CD56bright natural killer cells inside SLT in respect to blood, alongside abundance of dendritic cells (DCs) and other antigen presenting cells (APCs) that express membrane-bound IL-15,27 which is required for natural killer cell maturation, suggested that SLT might be a site for the development of natural killer cell in vivo. Read complete research here
Like T cells, the aggregate populace of human CD3−CD56+NKp46+ natural killer cells is phenotypically and practically heterogeneous.
Around 10% of natural killer cells found in blood (and almost 100% in SLT) have high surface thickness articulation of CD56 and can deliver bounteous measures of cytokines and chemokines close to initiation, yet these CD3−CD56brigh tNKp46bright cells have practically no capacity to precipitously execute tumor cell targets.
Interestingly, the dominant part of coursing human natural killer cells with low surface thickness or “diminish” articulation of CD56 and NKp46 have generally lesser capacity to create cytokines in light of actuation, while a few however not all can suddenly lyse vulnerable tumor cell targets.
Despite aggregating proof to help the thought that movement from CD56bright to CD56dim natural killer cells is likely the part of a continuum in their development, it additionally appears to be likely that CD56bright and CD56dim natural killer cells have moderately unmistakable and imperative jobs during the human resistant or immune reaction.
Every organ has specific natural killer cells to ensure it, with the womb having the most. Here, natural killer cells are set up to enable blood to supply advancement to the baby (fetus), and to perceive that remote cells coming into the body from the egg donations or father are friendly to the body.
However, in case that you have a higher number than ordinary of these natural killer cells, or they’re more forceful or aggressive than is common, they may assault as opposed to secure a pregnancy and cause a miscarriage.
In a few cases, large amounts of natural killer cells can avert implantation/pregnancy in any case. It is conceivable to treat ladies who have issues with either miscarriage or conceiving.
Would you still delay your exercises if science has proved not doing it as required can bring you much worse effects than a heart disease, smoking or diabetes can. We all know that doing exercise helps you to increase your lifespan but a new study published in the journal JAMA Network Open makes a one step further. They have found out that a sedentary lifestyle is worse for your health than smoking, diabetes and heart disease.
Researchers at the Cleveland Clinic learned more about the patients who took part in treadmilling test in between 1991 and 2014. They were around 122,000 patients. There are many studies who supports the idea of a healthy diet and regular exercise.
As per results, a better cardiorespiratory helped the patients to increase their life expectancy, while on the other hand weekly aerobic fitness gifted the patients with a lot of benefits. It was typically helpful for the patients above 70 and for those who are going through hypertension.
The study also showed that the risk of not exercising is much higher or is equal to the traditional risk factors. These traditional risk factors include smoking and diabetes.
“Aerobic fitness is something that most patients can control. And we found out in our study there is no limit to how much exercise is too much.” Dr.Wael Jaber, a cardiologist with Cleaveland Clinic and a leading member in the study.
The study got published in the Journal of the American Network Open on October 19th. There are hundreds of studies who have highlighted the importance of regular exercising. They not only emphasis on the need of exercising but also points out the fact that people all over the world are not doing sufficient exercising.
A recent study from the World Health Organization shows that there are around 1.4 billion people in the world who are physically inactive. This is making them a target of many health issues like diabetes. Research usually thought that the ultra exercise can lead one to death but studies have proved them wrong, this is not the case. “There is no level of exercise or fitness that exposes you to risk,” he said. “We can see from the study that the ultra-fit still have lower mortality,” said Wael Jaber.
According to a report in June by Centers for Disease Control and Prevention (CDC) only 23% of all Americans are getting enough exercise everyday. The guidelines by Centers for Disease Control and Prevention guidelines advise Americans to do at least a 150-minute moderate aerobic exercise a week. Moreover, the muscle strengthening exercises twice a week will further add to your benefits.
If you are concern about your health and are willing to give apart of your busy routine to improve your health, then go for exercising twice a week. A study conducted in May by the Institute for Exercise and Environmental Medicine at Texas Health Presbyterian Hospital and the University of Texas Southwestern Medical Center pointed out that doing exercising frequently that is 2 to 3 days a week can reduce the stiffening in middle-sized arteries.
Cannabis has a long history of its use as aid sleep. When you are frequently lacking in sleep, it may cause a mental and physical distress. The use of cannabis has historical evidence. But it also requires a caution for its use.
Even after so many positive user reviews, it is unclear that if it has sleeping benefits or not. There is no as such research on this subject.
Many states of the USA allow the healthcare professional to recommend cannabis as a part of treatment. This medical cannabis is used to treat various conditions. With time, more states are considering to position the use of cannabis as a medical treatment.
With this changed legislation on the status of cannabis, the question of efficacy becomes more highlighting. Here we will evaluate the role of cannabis as a sleeping aid and its significance with relevance to its debatable status.
Is cannabis really a sleeping aid?
Cannabis is more popular for its controversial status than its actual benefits. It is famous to bring a state of extreme relaxation and drowsiness that gradually induces sleep. The initial research on the sleeping effects of cannabis is documented in the 1970s.
There is rarely any high-quality research on it, mainly due to legal questions on its status.
Now the time is changing. These ongoing changes are helpful to remove controversies on the potential of cannabis. This attitude is changing and a greater number of public understands the medicinal uses of cannabis.
Cannabis has so many components that make up its composition. Two most discussed ingredients in cannabis are as follows.
Contrary to the popular myth, Cannabidiol or CBD is a non-psychoactive compound. It means it will not bring any hallucinations or high feeling to the user.
The second common compound in cannabis is called tetrahydrocannabinol or THC. This is somehow a psychoactive component, which may cause a high to the user.
Between these two components, the high-quality research targets CBD more. By far, CBD has shown numerous health benefits for its users.
Research on cannabis proves its benefits
There are several studies on cannabis to prove its potential benefits. For example, one of the studies on 147 participants (with or without sleeping problems) found that cannabis is a sleeping aid. In both investigation groups, cannabis reduced the time required to sleep by a person. This research is available online for detailed reading. Click here to access it.
Another research highlighted the therapeutic benefits of CBD in stress-affected people. The irregular sleeping habits of anxiety stricken people were improved especially for patients with posttraumatic stress disorder (PTSD). (Click here to read the complete research findings)
This research team explained that for PTSD, medical cannabis is allowed as a part of treatment in five states of USA. The same reason explains why cannabis use for medical reasons is a growing trend in the USA these days.
Contrary to this, an earlier study said that CBD makes the human mind more alert and THC plays a sedative role in cannabis. (Here is the link to this study)
Another study tells that daily use of cannabis affects the health in a negative way. It affects the sleep quality in adults that had no sleeping difficulties otherwise. Their usage of cannabis had no medicinal reasons though. (You can view the complete research by clicking here)
This gives rise to a mixed assumption. The researchers believe that a large-scale research is the need of time to evaluate the true impact of cannabis. Without this, any association of cannabis on health is vague.
Much of the information currently supporting cannabis for sleeping help is anecdotal evidence. The actual research on this subject is less. Therefore, it is strongly recommended for further investigate it to find its benefits.
There is also a chance that cannabis only helps people with sleeping problems i.e. insomnia. It may negatively affect people that don’t have any sleeping problem.
The most common way to use cannabis is to smoke it with tobacco. This particular method is carcinogenic. It also gives rise to an addiction to it, negatively affecting the health.
These harmful effects of cannabis particularly show up on people who are susceptible to anxiety or related mental health conditions.
If someone wants to use cannabis to induce sleep, consider that it is not a natural way. It has a high chance to lead a dependency on cannabis. If you want to try long term helps for sleeping difficulties, the best is to use natural methods. Such as
Going to bed at the same time every day of the week
Getting up at the same time every day of the week
Turning the lights off to induce sleep
Avoiding a noise source when in bed
Avoiding consuming large meals before bed
Avoiding caffeinated drinks before bed
The final word
When you plan to use cannabis for sleep, try to follow the most suitable method. The selection of a method varies from person to person. But it is better to consult a doctor to find out the best possible way to use medical cannabis. Pay special attention to it if you want to use cannabis as a sleeping aid.
Lastly, make sure to check your local laws about cannabis. If the laws allow you to use medical cannabis, feel free to try it. Only you need to know how and how much cannabis will work for you. In this regard, your local healthcare provider is of great help.
Apricot is a standout amongst the most beneficial fruits. People usually think that apricots were at first cultivated in China until the Persians found it. People also contradict on the point that it started in Armenia since the fruit has been developed there since ancient times. The popularity of apricots flourished when it found its way to the Mediterranean.
They were the Spanish explorers who introduced this fruit to Americans, where today it flourishes. What’s more, some of the researchers think that the apricot was growing in India in 3000BC.
Keeping the dispute of its origination aside, the advantages of apricot are accepted by everyone. Indeed, its cooked form is as prominent as its raw state. The dried form of this fruit is loved by all people, and it is also a major part of Iran’s worldwide trade.
Turkey, France, Greece, Italy, Spain, Russia, and the USA are known as the major producers of apricots. Apricots are a yellowish-orange fleshy fruit which has tiny hairs on its outer skin giving them a soft furry texture. The best thing about this fruits is that you do not need to peel it before eating.
Apricots have heaps of advantages and are known to be one of the healthiest fruits. 100 grams of fresh apricots approximately contains:
• 12% of vitamin C
• 12% of vitamin A
• 6% of potassium
• Calories below 50
Following are some astonishing apricot benefits you really need to know:
1. Rich in Vitamin A
Apricots are loaded with retinol, commonly known as vitamin A. Vitamin A is fat soluble and is famous for providing an improvement in vision. In addition to this, it keeps the immune system in check, looking for your skin simultaneously.
Retinol and Beta Carotene (additionally present in apricots) likewise lessens the odds of you developing an eye disorder called Neovascular ARMD. It is a serious eye disorder in which a person loses its vision with age.
2. A Great Source of Fiber
Whether you eat this fruit dried, or fresh, apricots are a decent wellspring of dietary fiber. Given that the retinol in apricot is fat soluble, the fruit breaks down in the body quickly, and the imperative supplements are effectively consumed by the system.
What’s more, it helps in the digestion of fatty acids. This makes sure your digestion is in order. It also protects your body from different gastrointestinal problems by wiping out the Intestines regularly.
3. Beneficial for Your Heart
Given that they are a rich source of fiber, thus it reduces the bad cholesterol content in the body. This in return keeps your heart healthy. Also, in the meantime, it increases the content of good cholesterol.
Potassium found in this fruits keeps in check the electrolyte levels of our system, making sure your heart functions properly. You should make sure to eat a couple of fresh apricots consistently, or a bunch of dried ones.
4. Moneybox of Antioxidants
Ripe apricots are natural wellsprings of antioxidants. If eaten regularly, it makes you get rid of harmful toxins which you built up over time. Antioxidants thus additionally kill free radicals that harm our cells.
A plant which contains iron in them has non –heme iron. Apricots are one of them. This type of iron makes sure that it takes time to get absorbed in the body. Its longer stay in the system increases the chances of preventing anemia. People usually suggest that you should take some vitamin C alongside it to have a better absorption of the non-heme iron.
6. Enhances Your Skin
The mixture of Vitamin C, A, and phytonutrients makes sure to keep your skin in check. Furthermore, did you know that the apricots are loaded with antioxidants which helps in slowing down the aging process? So in order to keep your skin healthy always try to have some apricots every day.
7. Diet Friendly
The dietary fiber in the fruit enhances your digestive system, which increases your digestion. What’s more, it is usually suggested that you eat a couple of apricots as a snack when you are feeling extremely hungry, and are on a diet. It keeps your stomach full yet still doesn’t add superfluous calories.
Make sure to wash your mouth after you have eaten the dried variant of apricot. Dried fruits contain more sugar, and obviously, you don’t want to carry any cavity.
8. Strengthens Your Bones
Calcium is an essential element needed for the formation and development of bones. Apricots are also a rich source of calcium too. An interesting and important thing to note down is without enough potassium in the body, the calcium cannot be absorbed and disposed of properly. Well, a great is that apricot is a rich source of both the nutrients.
As per the United States Department of Agriculture, a 100-gram serving of apricot contains:
• 48 calories
• 1.40 grams protein
• 0.39 grams fat
• 11.12 grams carbs
• 2 grams fiber
• 9.20 grams of sugar
How to Add Apricots in Your Diet?
Like most scrumptious fruits, the apricot can be eaten in different ways. The dried and the fresh form are the most effortless. For a good start, you can dice apricots and add them to your morning oats. You can also go making a dip or a spread by mixing it with yogurt. Apricots are additionally used in jams and preserves. And if you are able to find out a low no sugar recipe you can have them without feeling guilty.
Apricot tarts, pies, crumbles and cakes are famous, however, did you know you can also make use of apricots by including them in your plate of mixed greens for an additional flavor? The fruit runs well with green leaves, feta, and almonds. And all you have to do is to complete the serving of mixed greens with a balsamic dressing!
Dried apricots are obviously simple and easier to store, as long as you don’t hold it under an excessive amount of light. However fresh apricots should be used quickly as the skin may get wrinkled, and the fruit will start to lose its effectiveness.
There is rarely any day you scroll down without seeing an article describing the harmful effects of many common habits. There is always a chance you will see something on how eating right before bed or anything similar is bad for you every other day.
Even though such things are now known by the majority of the people, unhealthy habits are still found in every other person which is why articles on such matters are still being written. One of such practices is sitting too much.
When did you find out that sitting all the time is bad for?
That was probably a long time ago during childhood. Since early ages, children are taught that eating processed foods and snacks and lying down too much in front of the television is extremely bad for the health.
One of the common problems of today is that teenagers and kids do not have enough physical activity in their lives even if television is not watched as much nowadays and social media is the main culprit along with gaming consoles.
However, there are many people in the United States today who live a sedentary lifestyle which means they have little to no exercise with a poor diet filled with foods low in nutrition and high in empty calories.
Why has this happened?
Such lifestyles have become common due to two main factors, the first one being related to diet. Not many people know what is actually healthy and what is not. Since switching diets requires a lot of effort, most people do not do it as well.
Secondly, the abundance of ultra-processed foods, snacks loaded with chemicals, trans fats, and sugary carbohydrates are seen more often on the shelves in superstores as they form a huge part of the American Standard Diets.
The second reason sedentary lifestyles are prevalent is lack of time and overworking. Young adults in schools or work typically do not even have the time to think about relaxing or taking care of themselves as it is considered as wasting time.
In this process, they do not give attention to their physical activity, their diets, and spend a lot of time sitting in their classes, offices, or working at homes. The long office hours might just be the main reason behind spinal problems in older adults.
To combat this trend, a lot of people have given up sitting and starting following the trend of standup desks.
What is this trend?
The standup desk practice is nothing new and has been there for quite a long time ever since doctors and health professionals suggested standing up in the middle of work for better posture and less pressure on the spinal cord.
It has also been advertised in various health-related campaigns as many studies have shown its health benefits. However, the trend is often questioned and many people may think it actually has no effect on the health.
Can the standup desk way advantage you in any way?
An analysis published in the American Journal of Preventative Medicine in 2015 studied 54 surveys on the mortality rates, time spent sitting, and many other factors to observe the effects of sitting on life expectancy.
The researchers in the study found that sitting more than three hours led to early death and decreased life expectancy. The conclusion was that reducing the hours spent sitting can result in successfully avoiding premature death and promulgation of an active lifestyle.
In addition, standing during working was also supported by researchers at the University of Queensland in Australia through their research that showed that standing around two hours a day improved cholesterol and blood sugar levels.
Sitting too much and having no physical activity has been in general related to many different health conditions such as diabetes, obesity, increased risk for cardiovascular diseases and that too, not only in adults but also in children.
Standing for at least two hours during work or school can provide many benefits and it may as well lead to better performance at work.
Yes, you read that right. A study published in IIE Transactions on Occupational Ergonomics and Human Factors shows that standing helps in better work.
The research compared the sitting habits of 167 workers for more than six months and concluded that the employees who did more work standing up were 45 percent more productive than those who did not stand up for long or not at all.
So, should you stand a lot during work?
While standing at work or any activity can improve your spinal health and bring many other advantages, it does not mean you go over the top and keep on standing for hours and hours. Too much of anything is bad.
In addition, standing up may be healthy but it is certainly not a cure for your sedentary lifestyle. You also need to improve your diet and include a physical activity in any form. Starting with small changes is the key to a major shift.
You can begin by walking around 30-40 minutes and cutting out all of the processed, oily, and sugary foods little by little from your diet. In this way, you will gradually start working out and have nutritious food in your diet as well as a better overall health.