Can you give me some tips for a good sleep?

We can do many things to have good sleep. Every individual is different and so everybody must find their right way for this. The general information gives you what to d and what not. In this changed and quick world a good sleep becomes more and more important.

The tips for a good night sleep include:

• No long afternoon sleep. If you sleep it should not be more than 20 min
• Go to bed at the same time every night
• Avoid excess coffee after dinner. You may not have problems with coffee for many decades, but the problem can start from a day to the other. In many cases a strong coffee in the afternoon can affect the sleep.
• Avoid excess alcohol
• Avoid smoking as nicotine is a stimulant
• Do your exercises in the morning, not before you go to bed
• Your bedroom must be dark, external lights can also disturb your sleep
• Mattress and pillows must be comfortable. The bedroom must be clean and ventilated good. You must also know which temperature is good for your sleep.
• Don’t work till you go to bed. Relax with good music and warm bath.
• Don’t eat much before you go to bed. You need 2 to 3 hours gap between dinner and sleep.
• Don’t drink too much water before you go to sleep
• If you are hungry groundnuts are the best. But, don’t eat much. If you want to drink milk, take warm milk, but always with a piece of bread or toast. Only milk can increase the production of the acid in the stomach and bad for your sleep.
• About your tomorrow’s work you can think in the morning and not before sleep
• If you have health problems consult with your doctor and don’t wait for weeks.
• Low hemoglobin and iron values in the blood can also be a reason for sleeplessness. If necessary to control this talk to your doctor.
• Turn off your television

We all know we can sleep well if we are happy. Try to reduce your stress and this also you can learn.

Wish you a good sleep every night!

Mental Illness - An Introduction

Mental illness is any disease or condition affecting the brain that influences the way a person thinks, feels, behaves and/or relates to others and to his or her surroundings. Although the symptoms of mental illness can range from mild to severe and are different depending on the type of mental illness, a person with an untreated mental illness often is unable to cope with life's daily routines and demands.

The term "mental illness" actually encompasses numerous psychiatric disorders, and just like illnesses that affect other parts of the body, they can vary in severity. As the term “mental illness” has acquired a pejorative connotation for many people, it is better to use the term “psychiatric illness/disorder”

Diagnostic and Statistical Manual – IV (DSM-IV) has categorized the disorder in the following categories.

o Anxiety Disorder
o Adjustment Disorder
o Eating Disorder
o Personality Disorder
o Mood Disorder
o Somatoform Disorder
o Psychotic Disorder
o Dissociative Disorder
o Sexual Disorder
o Impulse-Control Disorder
o Sleep Disorder

Mental Disorders are categorized according to their predominant features. This broad categorization encompasses a range of disorders. For e.g.,

o Anxiety Disorder includes
o Acute Stress Disorder
o Agoraphobia
o Generalized Anxiety Disorder [GAD]
o Obsessive-Compulsive Disorder [OCD]
o Panic Disorder (with or without Agoraphobia)
o Phobias (including Social Phobia)
o Post-Traumatic Stress Disorder [PTSD]

There are over 300 different psychiatric disorders listed in the DSM-IV. With continued research, more are named every year and some disorders are removed or re-categorized. It covers all mental health disorders for both children and adults.

Childhood disorders, often labeled as developmental disorders or learning disorders, most often occur and are diagnosed when the child is of school-age. Although some adults may also relate to some of the symptoms of these disorders, typically the disorder's symptoms need to have first appeared at some point in the person's childhood.

Based on symptoms and treatments, the disorders are broadly classified as adult, childhood, and personality disorders; some disorders may fall under more than one category.

Mental disorders can arise from a combination of sources. In many cases there is no single accepted or consistent cause currently established. A common belief even to this day is that disorders result from genetic vulnerabilities exposed by environmental stressors. However, it is clear enough from a simple statistical analysis across the whole spectrum of mental health disorders at least in western cultures that there is a strong relationship between the various forms of severe and complex mental disorder in adulthood and the abuse (physical, sexual or emotional) or neglect of children during the developmental years. Child sexual abuse alone plays a significant role in the causation of a significant percentage of all mental disorders in adult females, most notable examples being eating disorders and borderline personality disorder.

Studies have indicated that genes often play an important role in the development of mental disorders. Social influences have been found to be important, including abuse, bullying and other negative or stressful life experiences.

Diagnoses are made by psychiatrists or clinical psychologists using various methods, often relying on observation and questioning in interviews. Treatments are provided by various mental health professionals. Psychotherapy, Psychiatric medication, social interventions, peer support and self-help are the widely used methods for treatment.

Electroconvulsive therapy (ECT) is sometimes used in severe cases when other interventions for severe intractable depression have failed. Psychosurgery is considered experimental but is advocated by certain neurologists in certain rare cases.

Counseling (professional) and co-counseling (between peers) may be used. Psycho-education programs may provide people with the information to understand and manage their problems. Creative therapies are sometimes used, including music therapy, art therapy or drama therapy. Lifestyle adjustments and supportive measures are often used, including peer support, self-help groups for mental health and supported housing or supported employment (including social firms). Some advocate dietary supplements.

Psychiatric Medication is one of the major options. They include Antidepressants, Anxiolytics, Mood stabilizers, Antipsychotics and Stimulants.

World-wide more than one in three people in most countries report sufficient criteria for at least one mental illness at some point in their life. Women are found to have twice the rate of depression than men. Each year 73 million women are afflicted with major depression, and suicide is ranked 7th as the cause of death for women between the ages of 20-59.

Approximately 7% of a preschool pediatric sample was given a psychiatric diagnosis in one clinical study, and approximately 10% of 1 and 2 year olds receiving developmental screening have been assessed as having significant emotional/behavioral problems based on parent and pediatrician reports.

Peer Pressure & Handling Methods

Peer pressure is one of the tough issues parents and teenagers need to handle.

A peer is someone in one’s own age group. Peer pressure is the feeling that someone your own age is pushing you toward making a certain choice, good or bad.

Peers influence your life, even if you don't realize it, just by spending time with you. You learn from them, and they learn from you. It's only human nature to listen to and learn from other people in your age group.

Peers can have a positive influence on each other. Sometimes peers influence each other in negative ways. The difference between negative and positive peer pressure is the outcome. Peer pressure exists for all ages. No one is immune from peer pressure.

The level of peer influence generally increases as children grow, and resistance to peer influence often declines as children gain independence from the family or caregivers, and before they fully form an adult identity. Pre-school children tend to be the least aware of peer pressure, and are the least influenced by the need to conform. However with more social interactions outside the home and more awareness of others, the influence of peers increases. Pre-teens and teenagers face many issues related to conformity and peer pressure. They are pulled between the desire to be seen as individuals of unique value and the desire to belong to a group where they feel secure and accepted. The result is that often teens reject family or general society values, while feeling pressure to conform rigidly to the values of their peer group. An example of this phenomenon is seen when young people join gangs. In joining the gang they are rejecting the community's way of dressing and behaving. Yet to belong to the gang, they must conform to the gang's own style of dress, behavior, and speech.

The personality traits that put you at higher risk for falling in to the peer pressure trap include:

• low self esteem
• lack of confidence
• uncertainty about ones place within a given peer group
• no personal interests exclusive of one's peer group
• feeling isolated from peers and/or family
• poor academic abilities or performance
• fear of one's peers
• lack of strong ties to friends
• feeling that friends could turn on you

Handling Peer Pressure

If someone is pressuring you to do anything that's not right or good for you, you have the right to resist. You have the right to say no, the right not to give a reason why, and the right to just walk away from a situation.

Resisting pressure can be hard for some people because they

• are afraid of being rejected by others
• want to be liked and don’t want to lose a friend
• don’t want to be made fun of
• don’t want to hurt someone’s feelings
• aren’t sure of what they really want
• don’t know how to get out of the situation

It is tough to be the only one who says "no" to peer pressure, but you can do it. Paying attention to your own feelings and beliefs about what is right and wrong can help you know the right thing to do. Inner strength and self-confidence can help you stand firm, walk away, and resist doing something when you know better.

It can really help to have at least one other peer, or friend, who is willing to say "no," too. This takes a lot of the power out of peer pressure and makes it much easier to resist. It's great to have friends with values similar to yours who will back you up when you don't want to do something.

Have a parent or teacher advise you to "choose your friends wisely."

Even if you're faced with peer pressure while you're alone, there are still things you can do. You can simply stay away from peers who pressure you to do stuff you know is wrong. You can tell them "no" and walk away. Better yet, find other friends and classmates to pal around with.

If you continue to face peer pressure and you're finding it difficult to handle, talk to someone you trust. Don't feel guilty if you've made a mistake or two. Talking to a parent, teacher, or school counselor can help you feel much better and prepare you for the next time you face peer pressure.

Peer pressure is not always bad. It can help you analyze yourself and contemplate on your ways of life. Some of the practices that the masses follow may actually teach you the way of living. You may be able to change yourself for the better. Looking at what others do, can help you bring about a positive change in your way of thinking. If you can pick selectively, peer pressure can actually result in a positive change in your way of life.

Knowing what the masses follow exposes you to the world outside your home. You understand the things going on around you. You are exposed to a wide variety in human behavior. Exposure to peer pressure gives you an opportunity to think about their tastes and their outlooks towards life. It gives you a chance to choose the best from what the masses do.

If you are fortunate to get a good peer group, your peers can play a vital role in the shaping of your personality. Their way of looking at life may influence you to change for betterment. Some of your peers are your close friends, who do not pressurize you to do things but rather inspire you to change yourself. Your peer group may actually persuade you to bring about a constructive change in your personality. Peer pressure can lead you to make the right choices in life.

A strong support from family, an ability to differentiate between the positive and the negative and a skill to choose friends from the peers - this three-pronged strategy is the best way to keep away from negative peer pressure.

Can you tell me the important rules for a healthy life style?

It is very easy to follow a healthy lifestyle. There are only few rules that you must keep in mind. Healthy lifestyle does not mean sacrificing everything.

The important rules include:

1. Fresh foods are the best. Avoid all the junk foods, processed foods and foods where chemicals are added. It is better to eat wholegrain bread than white bread, cooked fish than fried fish and cooked meat than fried meat. Use healthy plant oils to cook and never and olive oil is good for salads. Avoid completely cheap fats and these contains mostly the unhealthy trans-fat. If you have less time you can cook soup from fresh vegetables and can freeze it in portions. Frozen vegetables are good, but here also you have to see the label for added chemicals to increase the deepness oft he colour. With frozen vegetables it is easy to make a good and healthy meal.
2. Do not count the calories always. Fats, carbohydrates, particularly refined sugar and food with hidden calories like fast food and snacks must be eaten in small quantities. Be careful with the amount of rice, noodles, potatoes and bread. You can eat any amount of fresh vegetables and fruits with only few exceptions like root vegetables or bananas.
3. You need not sacrifice your favourite chocolates, cakes, chips or anything you like. Now and then you can eat these also. If you eat more in a day next day you must be careful.
4. Fluid intake must be 3 to 4 litres. 70% of this must be drinking water. Fruit juices are very important. Two cups of tea or coffee in a day is not bad if you like. Avoid all cola and soft drinks. But now and then a glass of cola or soft drinks is allowed.
5. You must have some physical activity everyday.
6. You must reduce your stress whether it is coming from the family, friends or from your company.

You can make your own rules based on this to have a good and healthy lifestyle.

What are the reasons for grey hair?

Grey hair is a part of human aging process. There are many different factors which play a role in greying hair. Few get grey hair when they are young. Grey hair will not make us wise, but with increasing age it is possible. There is no connection to grey hair and wisdom.

What can we do against getting grey hair? We cannot do much because the primary cause is mostly genetics. But there are ways to stop or slow down greying.

Stress is an important factor to cause premature grey hair. We are extremely busy all the time. Stress starts from kindergarten and ends when we die. We have extreme stress in the school, college, office and family. The stress a woman or man gets when she/he sees her/his first grey hair is great. Many play mad and many spend a fortune to avoid further greying.

There are other factors to avoid premature grey hair and they include:

·        Avoid all sorts of stress

·        Have healthy diet

·        Have enough, regular sleep

·        Good lifestyle

·        Avoid smoking

·        Avoid party and other illegal drugs

·        Avoid excess alcohol

·        Enough physical activity

As you see it is in your hands to avoid premature grey hair.

In our society looking young is valued much. What to do if there is grey hair? Do not spend money in wonder creams or lotions and nothing will help. The best way is to dye your hair and this could be done always without any problem.  Be careful with the dyes and check before whether you have allergy with the chemicals there.  At any cost never keep the on your head than the given time for that dye. Wash generously many times with water till the dye is completely removed. Otherwise also there will be the chance for the allergy.

Grey hair is a part of our life. If you are mentally mature it will not disturb you at all.

What is the connection between chronic back pain and our soul?

Back pain is one of the most expensive health problems in every country. It costs the United States more than $90 billion a year. One third of the patients suffer from chronic back pain.

Apart from conventional treatment analgesics, muscle relaxants, anti-inflammatory drugs and opium-derivatives are mostly used drugs to manage the pain. The conventional treatment for chronic back pain is mostly disappointing.

We believe that persistent back pain is caused by structural alterations of the spine, muscle inflammation or problems in the nerves. But mostly spinal X-rays or Magnetic Resonance Imaging scans are normal in persons who suffer from chronic back pain. Are there any other factors which cause chronic back pain?

The other causes of chronic back pain include:

• Acute and chronic infections, e.g., influenza.
• Inflammation of pancreas or pancreatic cancer can cause severe pain in the middle of the back.
• Heart diseases may cause pain in the back between the shoulders or in the area of the left shoulder. Successful treatment heals the pain.
• Blocks of vertebral joints. Here a good chiropractor can help you.
• Persons with allergies including food allergies are prone to suffer back pain.

It is proven that your emotions can have an impact on your health. The body-cells, nervous system and brain regions can provoke and deal with emotions. Several studies show the stress in the job and family relationship correlate more closely to chronic back pain. That means the problems in our life has an effect on the back pain.

If your mind is healthy and you are in a position to master your life in all situations there will be no danger from this side for chronic back pain. Problems are there to solve and not to suffer always. You must have a positive approach to your life. As you see, it is in our hands to manage many situations rightly. This is the reason why many get pain relief with alternative and traditional medicine. Apart from conventional treatment analgesics, muscle relaxants, anti-inflammatory drugs and opium-derivatives are mostly used drugs to manage the pain. The conventional treatment for chronic back pain is mostly disappointing.

We believe that persistent back pain is caused by structural alterations of the spine, muscle inflammation or problems in the nerves. But mostly spinal X-rays or Magnetic Resonance Imaging scans are normal in persons who suffer from chronic back pain. Are there any other factors which cause chronic back pain?

The other causes of chronic back pain include:

• Acute and chronic infections, e.g., influenza.
• Inflammation of pancreas or pancreatic cancer can cause severe pain in the middle of the back.
• Heart diseases may cause pain in the back between the shoulders or in the area of the left shoulder. Successful treatment heals the pain.
• Blocks of vertebral joints. Here a good chiropractor can help you.
• Persons with allergies including food allergies are prone to suffer back pain.

It is proven that your emotions can have an impact on your health. The body-cells, nervous system and brain regions can provoke and deal with emotions. Several studies show the stress in the job and family relationship correlate more closely to chronic back pain. That means the problems in our life has an effect on the back pain.

If your mind is healthy and you are in a position to master your life in all situations there will be no danger from this side for chronic back pain. Problems are there to solve and not to suffer always. You must have a positive approach to your life. As you see, it is in our hands to manage many situations rightly. This is the reason why many get pain relief with alternative and traditional medicine.

What vegetables and fruits maintain or reduce the blood pressure?

Fibres and antioxidants of vegetables and fruits are capable of reducing the blood pressure. Comparatively the fibres and antioxidants of fruits are more effective than those of vegetables.

Celery is known to reduce the blood pressure, but it has also sodium which can increase the pressure. Take one to two stalks and this is enough.

Garlic is also important to reduce the blood pressure and the mechanism is dilation of the arteries. Onion and garlic have adenosine which is a smooth muscle relaxant. Raw or cooked, both are effective to control the blood pressure.

All leafy vegetables are good to reduce the blood pressure. All fruits are also good. 5 to 6 servings of fruits and vegetables are good in a day.

You must have a good lifestyle. Avoid alcohol and tobacco. Keep your weight normal. Have enough physical activity.

Above all, you must avoid all forms of stress. You must know how to manage your stress well. Avoiding mental stress reduces the blood pressure and keeps it normal.

I have too much stress. Can stress cause hair loss?

There are two types of hair loss if you have too much physical or emotional stress. This can be pregnancy, surgery, severe weight loss or gain or death of a family member.

In this condition large number of growing hair are pushed into a resting phase. In due course the affected hairs may fall out suddenly. You lose many hairs during combing or hair wash or taking bath. The hair can grow back once your stress is gone, but normally it takes time, may be many months.

The second condition of hair loss by intense stress is medically called alopecia areata. Here the white blood cells attack the hair follicle and this stops the hair growth. Within weeks the hair loss starts as a small round patch. But it may spread to the whole head. In some cases the body hair can also fall. Normally the hair grows back, but this problem can come repeatedly.

If you have this kind of hair losses go to your doctor immediately. Sudden hair loss may be caused by underlying health problems and these must be treated.

Stress can be managed well if you really want this. If you have problems take necessary help to reduce your stress.

Is drinking water during or after meal good or bad?

First of all you must drink enough water, 2 to 3 litres everyday. If you sweat much or do hard physical work you have to drink more.

Drinking water during or after a meal will not make any problems for digestion. Indeed, water helps digestion. They will not dilute digestive juices or interfere with digestion. Water and other fluids help to break down the food in your stomach. It keeps also the digestive system healthy.

Eat enough fresh or frozen fruits and vegetables and whole grain products. Healthy life style and enough physical activity will keep your digestion good. Try to live a stress free life.

Do not drink water or eat your food very quickly. If you gulp lot of air with that you may get stomach problems.

So the direct answer is drinking water during or after meal is good.

What is your opinion about school children and drugs?

This is really a menace in our world. The parents want high marks from their children. The tension is too much for the children, many are not in a position to withstand this enormous stress.

Hundreds of thousands of doses of tranquillizers and other drugs are prescribed to children. But nothing will help including methylphenidate to increase their marks. The right food, love and time from their parents and the correct planning of the school and extracurricular works and activities are the best medicine to improve the situation but without any tablets.

Talk to your child and listen to your child, they are much more intelligent than you think, accept this and handle, the success will be mostly yours.

In some countries the paediatricians give cholesterol reducing tablets to obese children at the age of eight, nine or ten years. Here we should not forget the adverse side effects of the disappearance of the muscles if there is less physical activity. Your doctor must monitor the situation very closely; otherwise it is difficult to take the responsibility of such treatment.

Teach your children from the beginning what to eat and how to eat. If you also do not know, go to your dietician and learn it at first before teaching your children. We should keep it as subject even in the kindergarten. Could anybody tell me why such programs are not yet implemented?

We must be very careful with side effects because there are no clinical studies for children. So, the experience of your doctor is very important here.

I am 24 years old woman; do I need food supplements like vitamins and minerals?

Eat normally with fresh vegetables and fruits. 4 to 5 Servings are good in a day. Use whole grains products. Lean meat is good and sea fish is preferred twice in a week. Eggs are also good food.

Eat nuts, seeds, pulses and beans everyday; 20 to 30 g nuts or seeds are good. Avoid processed food and excess milk and milk products. Avoid milled flour and sugar.

Avoid smoking and lead a healthy lifestyle. Learn how to manage stress. Regular physical activity is a must.

If you live like this you need no food supplements.

With increasing age the amount of food intake is reduced, but the micronutrients must be needed in the same amount. Here we must plan what is necessary and what is not. There also you have to consult your doctor.

When we become old food intake is reduced and here the food supplements may be necessary.

When you are older than 35 years then we have to think about vitamin B supplementation. Before you plan a baby folic acid supplement is good and necessary.

Food supplements may have side effects or they may interfere with the absorption of the other micronutrients. They may also interfere with drugs. Excess antioxidants can act as oxidants.

We have to analyse individually each person before we recommend food supplements. It is good for your health and you can save also lot of money.

Can you tell me about the tension headache?

There are more than 300 types of headaches and the most common one is tension headache. If you are under stress this headache comes again and again. This is not very serious, but it can be very painful.

The causes of tension headache are not known. Now it is thought that a change in brain chemicals may be a cause. Otherwise tension or spasms in the muscles of your neck face and head may be the usual causes.

The tension headache symptoms include:

• There is constant pain, but not throbbing. The pain or pressure is felt on both sides of your head
• Pressure which makes you feel like your head in a vise
• Pain at the back of your head, neck or temples

Tension headache comes back if you have stress. They can last 30 minutes to several days. Normally the pain is not severe and does not affect your day-to-day life. If the pain is severe and lasts long go to your doctor.

To prevent tension headache you must learn how to handle your stress. Sleep enough and regular physical activity is important. Eat healthy food on a regular schedule. Whatever you do, try to avoid straining of your eyes. So to say a healthy lifestyle is important.

Tension headache is treated with painkillers like paracetamol or aspirin and these are mostly prescription-free. If you take often painkillers there may be the possibility of getting rebound headaches which are different from tension headache. This type of headache starts when the effect of the painkiller is gone. It is possible that you get headache whenever you stop taking the medicine. For the chronic tension headache you must take stronger painkillers and consult your doctor for that.

Even with medicines you may have headache, but may have it less often. Here every individual is different.

Write a diary about the time, date and the happenings on that day so that later it is useful for your doctor to treat you.

Osteoarthritis

Osteoarthritis, also known as degenerative arthritis, is a type of most common arthritis which is caused by the breakdown and eventual loss of the cartilage of one or more joints. Cartilage is a protein substance which serves as a cushion between the bones and the joints.

Osteoarthritis commonly affects the hands, feet, spine and large weight-bearing joints, such as the knees and hips. It worsens gradually with time and no cure exists, but the treatments can relieve pain to lead an active life.

The general symptoms are pain in the joints, tenderness in the joint, stiffness, swelling, loss of flexibility of the joint and the hard lumps which may form around the affected joint.

It is not clear what causes osteoarthritis in most cases, but the factors may be including, the aging process, overweight, heredity, muscle weakness and joint injury or stress. Food, tension and environmental factors play always a vital role.

If you have swelling or stiffness in your joints for more than two weeks, go to your doctor and he will do the needful.

There is no known cure for osteoarthritis, but treatments and lifestyle can help to reduce pain and keep joint movements to manage your daily routine.

Alternative medicine could also help you, normally people try allopathy, if there is no positive result, and they go for the alternative medicines. I know many who are very happy with this.

Can you explain me dandruff? Is it infectious?

Dandruff is scaly dry skin that forms on and flakes off the scalp; it is a common problem affecting millions of human beings, from adolescence to adulthood. It is because of the very quick turnover of the cells there.

Dandruff is more common in men and persons mostly affected have oily skin and immune deficiencies. In few it is a problem of the right hygiene; illness, stress and hormonal changes can also play a role here.

The symptoms of dandruff are white, oily-looking patches on the scalp, which flakes off.

There is no known method to prevent dandruff, but you can control it by shampooing regularly and leading a healthy lifestyle, which includes a healthy diet and manageable stress. With right food and hygiene it is possible to be free from dandruff.

In extreme cases, your skin specialist may prescribe you a cream containing cortisone to manage it.

Dandruff is not an infectious disease.

Eating Disorders – Binge Eating, Bulimia and Anorexia Nervosa

Eating disorder is a pattern of disordered and harmful eating behavior. They develop partly in response to difficult life situations such as abuse or social pressures during adolescence. Genetic and Cultures are also considerable factors for eating disorder. According to a latest research, more than one in ten women suffers from eating disorder.

There are three main eating disorders: Binge Eating Disorder, Bulimia Nervosa and Anorexia Nervosa.

The following are some briefs about the above said three eating disorders.

1. Eating uncomfortably full in a very short period is Binge Eating.
2. A frequent episode of binge eating followed by frantic efforts to avoid weight gain is Bulimia Nervosa.
3. Anorexia Nervosa is irrational dread of becoming fat coupled with a relentless pursuit of thinness.

Each has a distinct pattern of disordered behavior. People with eating disorder may be depressed and may have obsessions.

BINGE EATING DISORDER


Consuming an unusually large quantity of food in a short period of time (less than 2 hours) uncontrollably, eating until they are uncomfortably full, is the prime symptom of Binge Eating Disorder.

Associated with these frequent binges are

• Intense feelings of being out of control and powerless to stop eating
• Disgust, shame and depression

However, unlike individuals with bulimia, binge eaters do not engage in compensatory behaviors, such as vomiting, exercising or misusing laxatives and diuretics. While this ultimately makes them physically healthier than their bulimic peers, they gain weight as a result of high-calorie food consumption. The weight of each individual is usually characterized as above average or overweight, and sufferers tend to have a more difficult time losing weight and maintaining average healthy weights. Unlike with Bulimia, they do not purge following a Binge episode.

The reasons for binge eating may be a way to hide emotions, to fill a void they feel inside and to cope with the daily stress and problems in their lives.

Binge eating is also called as compulsive overeating. It is estimated that 2% of adults have binge eating disorder. It is common among obese people and who have experienced yo-yo effect (a repeated cycle of weight loss followed by weight gain than the original weight). Binge eating is more common in women: almost 60% of women are affected.

Binge eaters may often suffer from diabetes-2, high blood pressure, high cholesterol, gallbladder disease, heart diseases, respiratory problems, menstrual irregularities, bone and joint deterioration, arthritis, and certain types of cancer.

Binge eating disorder can be successfully treated in therapy. Therapy can teach you how to fight the compulsion to binge, exchange unhealthy habits for healthy ones, monitor your eating and moods, and develop effective stress-busting skills. They are

Cognitive Behavioral Therapy: Focuses on the dysfunctional thoughts and behaviors involved in binge eating. The therapist helps one to recognize their binge eating triggers and learn how to avoid or combat them. This also involves education about nutrition, healthy weight loss, weight maintenance and relaxation techniques.

Interpersonal Psychotherapy: Focuses on the relationship problems and interpersonal issues that contribute to compulsive eating. The therapist will help one to improve their communication skills and develop healthier relationships with family members and friends. As they learn how to relate better to others and get the emotional support they need, the compulsion to binge becomes more infrequent and easier to resist.

Dialectical Behavior Therapy: Combines cognitive-behavioral techniques with mindfulness meditation. The emphasis of therapy is on teaching binge eaters how to accept themselves, tolerate stress better, and regulate their emotions. The therapist will address unhealthy attitudes they may have about eating, shape and weight.

BULIMIA NERVOSA


Bulimia nervosa is characterized by frequent episodes of binge eating, from twice a week to multiple times a day, followed by frantic efforts to avoid gaining weight.
During an average binge, a bulimic consumes 3,000 to 5,000 calories in one short hour. After it ends, the person turns to drastic measures to “undo” the binge, such as taking ex-lax, inducing vomiting, or going for a ten-mile run.

The illness came to prominence in the mid-1990s when Diana, Princess of Wales, admitted that she had been a sufferer.

The key features of bulimia nervosa are:

• Regular episodes of out-of-control binge eating
• Inappropriate behavior to prevent weight gain
• Self-worth is excessively influenced by weight and physical appearance

The medical complications related to bulimia are very serious. Many of the physical side effects are the result of chronic vomiting. Apart from weight gain, abdominal pain, bloating, swelling of hands and feet, chronic sore throat, broken blood vessels in the eyes, swollen cheeks and salivary glands, weakness and dizziness, tooth decay and mouth sores, ulcers, ruptured stomach/esophagus, loss of menstrual periods, chronic constipation from laxative abuse.... the list is long.

Since poor body image and low self-esteem underlie bulimia, psychotherapy is an important aspect of treatment. Many people with bulimia feel isolated and ashamed by their bingeing and purging, and therapists can help with these feelings. The treatment for bulimia is cognitive-behavioral therapy. Cognitive-behavioral therapy for bulimia involves two phases:

Phase-I: Breaking the binge-and-purge cycle – This focuses on stopping the vicious cycle of bingeing and purging and restoring normal eating patterns. Patients learn to monitor their eating habits, avoid situations that trigger a desire to binge, cope with stress in ways that don’t involve food, eat regularly to reduce food cravings, and fight the urge to purge.

Phase-II: Changing unhealthy thoughts and patterns – This focuses on identifying and changing dysfunctional beliefs about weight, dieting, and body shape. Patients challenge their “all-or-nothing” attitudes about eating, explore the connection between emotions and eating, and rethink the idea that self-worth is based on weight.

ANOREXIA NERVOSA


Anorexia nervosa is characterized by an irrational dread of becoming fat coupled with a relentless pursuit of thinness. The key features of anorexia nervosa are:

• Refusal to sustain a minimally normal body weight
• Intense fear of gaining weight, despite being underweight
• Distorted view of one’s body or weight, or denial of the dangers of one’s low weight

Anorexia is most common in adolescent girls and young women, with a typical age of onset between the ages of 13 and 20. But people of all ages —including men and children—can suffer from anorexia.

Persons suffering from Anorexia Nervosa can live with very restricted calories and it varies from person to person. It is medically possible because the body produces Endorphins which are morphine-like narcotic and strong painkiller. Endorphins mask the pain of starvation.

Karen Carpenter, an American singer was a victim of Anorexia Nervosa. She died at the age of 32 from heart failure due to anorexia. She went on a water diet to lose weight and to appear more attractive. She continued to diet even after losing 20 lbs, until her death at the age of 32. This disorder came to limelight when skinny and boney models started to die.

The effects of anorexia include loss of menstrual periods, lack of energy, feeling cold all the time, dry skin, constipation and abdominal pain, insomnia, dizziness, headaches, growth of fine hair all over the body and acne. Over some time anorexia causes hair loss, infertility, stunted growth, osteoporosis, heart problems, kidney failure, and death. Other effects of anorexia include tooth decay and gum damage from malnutrition and vomiting (here no vomiting, I think. Vomiting is given as the side effect of anorexia), and damage to the esophagus and larynx from acid reflux. Anorexia can also lead to depression, severe mood swings, and thoughts of suicide.

Therapy plays a crucial role in anorexia treatment. Its goals are to identify the negative thoughts and feelings about weight and the self that are behind the anorexic behaviors, and to replace them with healthier and less distorted attitudes. Another important goal is to teach the anorexic how to deal with difficult emotions, relationship problems, and stress in a productive, rather than a self-destructive, way.

Cognitive therapy: Focus is on increasing self-awareness, challenging distorted beliefs, and improving self-esteem and sense of control. It also involves education about anorexia.

Behavior therapy: Promotes healthy eating behaviors through the use of rewards, reinforcements, self-monitoring, and goal setting. Teaches the patient to recognize anorexia triggers and deal with them using relaxation techniques and coping strategies.

Family therapy: Examines the family dynamics that may contribute to anorexia or interfere with recovery. Often includes some therapy sessions without the anorexic patient—a particularly important element when the person with anorexia denies having an eating disorder.

Group therapy: Allows people with anorexia to talk with each other in a supervised setting. Helps to reduce the isolation many anorexics may feel. Group members can support each other through recovery and share their experiences and advice.

People who experience any level of depression any with low self-esteem are at a higher risk of developing an eating disorder. Kids who are particularly sensitive are also vulnerable for eating disorders. The onset of puberty in both boys and girls is a time to watch out for. This is when a pre-teen is likely to start obsessing with their appearance, overly caring what their peers think, and being confused about the changes in their bodies. A person who must have things done flawlessly, who sets their goals extremely high and who isn’t satisfied with anything but perfection, is setting themselves up for an eating disorder, particularly anorexia.

Eating disorders can be prevented by

• Teaching healthy coping mechanisms
• Developing positive relationships
• Spending quality time with the family – getting together for meals, making healthy food choices etc.
• Student advisors/teachers can make regular assesment of their wards and make note of their behavior and can boost their esteem.
• Having open talks with friends or people who are close to them regarding the pressures they endure or the abnormal eating habits they have developed

While handling people with eating disorder, one should know to shift their focus from body image to other things they really love. Reinforcing ideas about body image will not help. Children should be encouraged to take food in response to hunger. With unconditional love, children develop immunity to the perils of childhood and adolescence. Emphasising critical thinking, self assertion and self-esteem strengthens children to withstand pressures they experience to change and harm their bodies. An allround network connecting parents, teachers and friends can help children who are expressing problems with their eating and body image.

Posted by: Vanmathi Sakthikkumaran, Dr.K.Padmanaban

I have been trying to become pregnant for the last 3 years without success, which foods can help me in conceiving?

First of all, think of the psychological factors like stress in yours and your husband’s side. The stress has enormous effect in conceiving, moreover, excessive wish for a baby gives only negative results and this blocks your hormones as well as neurotransmitters.

As one of my colleagues put it in a simple manner, want to become pregnant, want to have a baby; then tell your husband you are not interested to have a baby now and you yourself forget about the baby, you conceive very quickly.

A general health, good nutrition and patience are important. Eat food rich in antioxidants and vitamin E. Foods rich in zinc and selenium are important for your husband.

Do not forget the physical activity, you both need this like walking, swimming or gymnastics are good. If you have any health problems, consult your doctor before you do these exercises.

Food, stress and sex: their relationship with infertility...

Food, stress and sex play a vital role to become pregnant. It is generally known to everybody; but how to manage them is not an easy task for many. In the recent weeks I have talked to a number of childless couple who are trying more than a year to become pregnant. We see the real situation here and it is interesting to compare with the literature.

Food – He eats bad and not getting all the essential nutrients from his food. We need all the essential minerals, vitamins and all the phytochemicals including anti-oxidants. Semen contains zinc and selenium in high concentrations. If his semen quality is bad, semen count is low and the motility of the sperm is not optimal, infertility is the result.

Eating many junk and processed foods makes her obese and this means fertility problems. This is also the case with extreme dieting. Irregular menstruation means problems in conceiving.

Healthy food is important for the husband and wife. These should be found exactly for the man and the woman. Right food has the capacity to do many wonders if you have little patience.

Stress – In women stress disrupts the communication between brain, pituitary and the ovary. This has a negative influence on the maturation of the egg and the ovulation. The production of neurotransmitters are so affected that the emotional part is completely changed negatively. In women the stress are physical, emotional and above all from the wish for a child.

In men the physical and emotional stress affects fertility. Sperm counts, motility of the sperm and the structure are altered due to stress. Impotence, difficulty in ejaculation or very quick ejaculations is the result. Stress disturbs the sleep and a restful sleep is not guaranteed. Stress brings depression, anxiety, uncontrolled anger and fatigue which are the problems of the persons suffering from infertility.

Stress is devil’s circle and it is sometimes impossible to come out without any help. The stress must be reduced; otherwise it leads to permanent infertility.

Sex – Stress-free sex is needed to have a baby. If you want to relax and enjoy sex, do not think of baby making, but think of love making. Finding the ovulation time gives more stress and the negative effects are more. Have sex very regularly, take time to enjoy your partner and there are sperm always when the ripe egg reaches the fallopian tube.

If a woman thinks about the baby before love making with her husband, she is already lost. This thought and the emotional stress makes her infertile.

All the pairs I have talked are having deficits in nutrients; they have physical as well as emotional stress from them and from their family. Sex is a routine for 5 to 10 minutes without any relaxation and that is also very late in the night. Stress and tiredness are not friends of love making.

If we mange to change to right food, control our stress and have a proper sex which brings enjoyment the chance of getting a baby very high. For this you need not take any medicines or hormones. Many will have a good chance here to become pregnant and rest could go for other therapies.

Extreme physical activities must be avoided by men and women and it can make infertile. But, normal physical activity is important. Quick walking for 30 min per day is enough.

Alcohol is an enemy for fertility.

Smoking including passive smoking must be avoided completely.

I have given you here the general information. Come to me and in my counseling I could make a tailor-made diet plan and methods to reduce your stress. Love making must also be real love making. The success will be yours…

Men’s Cosmetics

Men’s cosmetics, is it necessary? The cosmetics companies say yes because it is a big market for them. It is like half of the Asian women smoking for cigarette companies. Their argument is that the men’s skin is thicker and oilier and therefore has different needs. Many companies have developed specific lines of skincare for men.

Taking bath daily in the morning and evening is a must for men. A mild shampoo and a mild soap are good to remove the dirt and the dead cells on the skin. Shave after the bath or shower. Use a mild after shave lotion.

A moisturizer is always important. If the skin is very oily do not use the moisturizer. Toner and acne concealer powders are bad. The so called experts say after a good make up the men should not touch their face. It is a wit – if you watch somebody we touch our face several times in an hour – such wonderful unnatural suggestions for men to stop their reflex reactions.

A man can use deodorant only in his armpit and it is applicable to women also. All Deodorants contain Aluminum salts which remove the bad smell. Aluminum is a very dangerous metal. It gives problem to iron absorption and it is suspected that aluminum play a role in Alzheimer’s and Parkinson’s diseases. Very little deodorant is enough. Whole body deodorant is dangerous, never use it.

My advices to men include:

• Avoid exposure to excess sun. If you have a white skin you have to protect with SPF 15 cream or lotion. If you are brown it is not necessary. Even then avoid excess sun.
• The food you take must be healthy. You must eat lot of vegetables, fruits, pulses, beans, nuts and whole grains products. Avoid processed food and junk food. Make up can do only little for your skin but the real beauty of the skin comes from inside with you healthy life style.
• Physical activity is very important to your skin shape. Quick walking, skipping, gym, swimming, bicycling, or any team sport like soccer, basket ball or volley ball is good. You must do it every day.
• Think positively, avoid stress and treat problems as challenges.

The dose makes the poison. Too much of anything is never good. It is applicable to food, sweets, alcohol, tobacco, stress, fatigue and even for make up.

I have talked about the body smell of men with women in all continents. For them men’s hygiene is very important. But all like their partners’ body odour. So men decide what you want.

Sesame oil pulling makes and keeps your mouth and breath fresh which is highly appreciated by many women.

Food that reduce High blood pressure

What is normal blood pressure?

Several countries have fixed this 140/90 and World health organization gives 160/95 and the values above these indicate high blood pressure. Blood pressure is an important marker of heart health and it keeps also the heart healthy.


Which vegetables and fruits maintain or reduce the blood pressure?

Celery is known to reduce the blood pressure, but it has more sodium than other vegetables which can increase the pressure. Take one to two stalks and this is enough for a day.

Garlic is also important to reduce the blood pressure and the mechanism is dilation of the arteries. Onion and garlic have adenosine which is a smooth muscle relaxant. Raw or cooked, both are effective to control the blood pressure.

Fibres and antioxidants of vegetables and fruits are capable of reducing the blood pressure. Comparatively the fibres and antioxidants of fruits are more effective than those of vegetables.

Which is the function of vitamin C and magnesium?

Vitamin C and magnesium are the substances which remove the waste in the arteries so that they do not become narrower. Both, we have to take along with food, since human beings cannot synthesize vitamin C in our body. However many animals can do it, that is why the animals have very rare or no heart attack. One or two oranges and one banana a day is enough to get both.

What about the plant oils?

Olive oil, sesame oil and all the oils which are rich in monounsaturated or omega-3 polyunsaturated fatty acids are good to reduce the blood pressure. But, intake of oils is very important. Complete avoidance of oil will lead to heath problems.

Coconut oil has almost 90% saturated fatty acids, but out of that 70% are middle and short chain fatty acids and these are healthy. It is not necessary to avoid completely coconut or coconut oil. Sesame oil, coconut oil and groundnut oils are the best oil for our Indian way of preparing meals. The reason is they are heat stable.

100 g of any oil has approximately 890 kcals and so you must be careful with the daily oil intake.

Never forget, the dose makes the poison.

What role does calcium und potassium play in blood pressure?

Calcium is important to have normal blood pressure and it also functions as a natural diuretic to mild the effects of much sodium intake. Calcium supplement gives contradictory results, 80% benefit from the supplementation and 20% the blood pressure goes marginally up. Dairy products containing low fat and vegetables are also good sources of calcium. Talk to the dietician to know the position exactly.

Potassium can also reduce blood pressure and it is proved that low potassium diet increases blood pressure. The mechanism behind is that too little potassium in the blood lead to sodium retention and high blood pressure. Fruits, vegetables and fish are rich in potassium.

Why do physicians advise persons with high blood pressure to avoid salt and salty food items?

The problem is that sodium narrows our arteries, thus increases blood pressure. We cannot avoid sodium completely because it is an essential element and it is better to avoid very salty food like processed foods, pickles, chips, snacks and salted fish.

Why alcohol causes high blood pressure?

If you have high blood pressure it is advisable not to drink alcohol. If you drink more than a glass beer (180 ml) then the benefits of low sodium diet and also the medicines for high blood pressure are cancelled. Alcohol is not essential to our body, we can completely sacrifice it.

What about coffee?

For 70 to 80% of the persons who have blood pressure we cannot find the reason. Mental stress is also an important factor for blood pressure. Coffee with mental pressure increases the blood pressure surely. Wait 45 minutes after drinking coffee, measure your blood pressure and find out whether coffee fits to your blood pressure or not. Two cups of medium strong coffee may be consumed daily.

What about the normal risks like overweight?

Overweight, smoking, mental stress and less physical activity are the big risks for high blood pressure. Too much drinking of alcohol is also a risk factor. Try to avoid all these risks and with correct food you can decrease the blood pressure.

What about tobacco and its products?

Tobacco and its products are harmful and should be avoided completely. This is applicable to passive smoking also. Never smoke in a room where non-smokers are there, particularly children and pregnant.

What about non-vegetarian food?

You can eat, but not too much. Eat meat without visible fat. Poultry without skin is better. One of the best meats is Turkey meat without skin. All meat from animals including milk has enough saturated fats and cholesterol. At the same time, all plant food has no cholesterol.

Never accept this argument – ear meat, but you must sacrifice coconut.

What about weight reduction?

Reduce the weight, it is always good for everything. Enough physical activities are a must.

Have you forgotten anything important?

Yes, you must drink lot of water, 3 l to 4 l in a cold country and 4 l to 6 l in a hot country. If you do lot of physical work and sweat much, then you must drink more than 6 l water. I mean, more than 6 l fluid intake per day and out of that at least 70% must be pure drinking water.

Cardiovascular diseases of Heart and Blood Vessels - High Blood Pressure

The normal blood pressure is fixed 140/90 mmHg in several countries, but the World Health Organization has fixed 160/95 mmHg and the values above these indicate high blood pressure. Blood pressure is an important marker of heart health and it keeps also the heart healthy.

Although hereditary factors are there with our genes, we must learn many things from the experience of the others. We must see the food habit of people who are not getting heart diseases. Lifestyle plays an important role, smoking, excessive drinking, stress, too much of exercises and eating too much leading to weight increase are also risk factors. Kidney abnormalities, the large blood vessel leaving the heart, tumour of the adrenal gland and narrowing of certain arteries are big risk factors. Fortunately our doctors can treat this well. The right food can play a decisive role for the health of the heart.

In my experience we could not diagnose the reasons of high blood pressure around 90% of the patients. This is essential hypertension. Here tension plays a vital role. Tensions with partner, children, office problems, debts, mobbing and other unsolved problems are the normal problems. Fortunately, although doctors do not fully understand the causes of high blood pressure they have developed both drug and non-drug treatments effectively.

We try to get a basic overview of the cardiovascular disease and the conditions which can affect your heart and blood vessels; understanding all the different, possible types of it can be very confusing if you are not from the medical field or other health care professions.

The various diseases which fall under cardiovascular disease include:

• high blood pressure
• heart attack
• stroke
• coronary artery disease
• heart failure

The disease of heart and blood vessels are serious problems and it is the number one killer of men and women worldwide.

Cardiovascular disease is used most often to describe the damage caused to your heart or blood vessels by atherosclerosis, is a disease which affects your arteries and arteries are blood vessels which carry oxygen and nutrients from your heart to the rest of the body, moreover heart must also get enough oxygen and other essential nutrients.

Healthy arteries are flexible, strong and elastic but in course of years, too much of pressure makes the artery walls thick and stiff, sometimes restricting the blood flow and this process is called arteriosclerosis or hardening of the arteries. So, atherosclerosis is the most common cause of cardiovascular disease and an unhealthy diet with lot of saturated fats, overweight, lack of physical activity, smoking and excessive alcohol are the culprits normally.

Not all the diseases are caused by atherosclerosis and this include congenital heart disease, heart infections, heart valve diseases or the disease of the heart muscle, known as cardiomyopathy.