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Sleep Apnea – Foods To Help You Get A Good Nights Sleep

Sleep apnea is one of the many sleep disorders that can disrupt a good night’s rest and result in fatigue during the daytime. The condition forces your body to breathe intermittently throughout the night, and the most common type of sleep apnea occurs due to a blocked air passage that causes multiple short pauses in breathing without you even realizing it.

Sleep Apnea – Foods To Help You Get A Good Nights Sleep
Often, these short breaths are also accompanied by loud snoring.

There are three types of this condition: obstructive sleep apnea, central sleep apnea, and complex sleep apnea. In addition, the severity of the symptoms varies depending on the type of condition, which also affects the method of treatment. Having said that, some dietary and lifestyle changes can help you effectively manage the symptoms associated with sleep apnea. For starters, a healthy overhaul of your diet to accommodate the following foods will help you sleep well at night:

  • Foods with complex carbohydrates
    Whole foods are great sources of complex carbohydrates that are both good for overall health and help induce deep sleep. Research shows that low blood sugar levels can result in poor sleeping habits as it affects the body’s natural process of producing serotonin, a hormone that contributes to the feeling of wellbeing and happiness, both of which are crucial for good rest. So, avoid white bread, baked sugary goods, and refined pasta and switch to whole-grain bread, cereals, and pasta, along with brown rice or even barley for meals during the day. These sources of complex carbohydrates are also rich in fiber and help promote digestive health. Additionally, if you crave a bedtime snack, opt for whole-wheat crackers or popcorn as they have high fiber and complex carbs.
  • Melatonin-rich foods
    Quite similar to serotonin that triggers optimal REM sleep, melatonin regulates your biological clock and tells your mind and body when it’s time to go to sleep or wake up. Melatonin is available both naturally and in the form of supplements, but dietary sources are recommended to help regulate your sleep cycles. Rice, barley, and oats are excellent wholesome sources of the hormone, and you can also add corn, asparagus, broccoli, cucumber, tomatoes, and olives to your daily diet to boost melatonin levels. Fruits like cherries, grapes, and pomegranates, along with a variety of nuts and seeds, including walnuts, peanuts, mustard seeds, flax seeds, and sunflower seeds, are rich in melatonin. All these foods replenish the vital sleep-wake hormone naturally, enabling you to overcome sleep disturbances and disorders like sleep apnea.
  • Foods rich in tryptophan
    Tryptophan is an amino acid that is converted into serotonin by the body, which then converts into melatonin. It means that this vital nutrient found in proteins helps you sleep better by naturally increasing your melatonin levels. You can easily include protein-rich foods in your daily diet to increase your intake of tryptophan.
    As it’s present in most household staples, simply include more dark green and leafy vegetables like asparagus, spinach, broccoli, turnip greens, onions, and seaweed. Fruits like avocados, peaches, apples, and bananas are also an important part of a healthy diet to counter the effects of sleep apnea. Meats and seafood are also rich sources of the dietary protein, and a variety of legumes, nuts, and seeds also help increase the tryptophan levels in your body. If you have been diagnosed with sleep apnea, consume dairy products like milk, cheese, and yogurt regularly as they are loaded with the amino acid and induce better sleep. Also, tryptophan is one of the leading reasons behind the suggestion of having a glass of warm milk before bedtime.
  • Calcium-rich foods
    It’s common knowledge that calcium is a crucial compound for bone health, but along with that, this nutrient helps promote the production of melatonin from tryptophans. That’s right, foods rich in calcium can help convert this common nutrient found in proteins into one of the crucial hormones to ensure better sleep. Melatonin plays a key role in transforming the mind and body from a complete state of wakefulness to sleep by relaxing the body and promoting wellbeing. And the best part? Calcium-rich foods are commonly available. So, if you have been diagnosed with a sleep-related disorder like insomnia or even sleep apnea, switch to a calcium-rich diet.
  • Dietary sources of magnesium
    Magnesium triggers a biological reaction in the body that deactivates the effects of adrenaline. Simply put, the nutrient helps power down the body and invoke a state of restfulness. A natural relaxant present in many foods, clinical research suggests that optimum levels of this mineral in your body help improve sleep. Bananas and avocados are good sources of dietary magnesium, and you can also add leafy greens with legumes to your diet, along with seafood and dairy products like yogurt. Also, don’t forget to add a handful of almonds, cashews, pecans, or Brazil nuts to your daily diet to get quality sleep at night.
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Health & Wellness

An Overview Of Colon Polyps

An overview of colon polyps Colon polyps are small clumps of cells formed on the lining of the colon. The majority of these polyps tend to be harmless, but with time, there are certain polyps that can easily grow into colon cancer. This is a serious condition, especially when found in the later stages. Almost any individual can develop colon polyps. People who are over 50 years of age are at an increased risk of suffering from this condition. Even smokers and overweight individuals or people with a family or personal history of colon polyps might be at an increased risk of suffering from this condition. Colon polyps – causes are slightly known, but this condition rarely causes any symptoms. Therefore, for individuals who are at risk of developing the condition, it is important to have screening tests on a regular basis. These will include a colonoscopy. Polyps found in the early stages can conveniently be removed. They can be removed completely in a very safe manner. Regular screening is the best step for the prevention of colon polyps. What are the colon polyps – causes? Doctors do not exactly know the causes of colon polyps, but they are of the view that polyps are a result of abnormal tissue growth. The human body develops healthy cells in a periodic manner, thus replacing the old cells that tend to be damaged or are no longer required. The division and growth of these new cells is regulated. However, there are cases when the new cells develop and then divide before they are actually needed. It is this excessive growth that results in polyps. Packaged red meat is also one of the most common colon polyps – causes. Fiber deficiency in the body. High-fat diet taken in excessive amounts. Smoking cigarettes. Obesity is also one of the major colon polyps – causes. Inherited conditions such as Gardener syndrome, familial adenomatous polyposis, and Peutz-Jeghers syndrome might also put an individual at an increased risk of having colon polyps. What signs and symptoms do colon polyps show? Majority of the individuals suffering from colon polyps do not show any symptoms. They are actually unaware of the fact that they have polyps, because they feel very well. Bleeding from the rectum is one of the most common symptoms of colon polyps. Blood in the stool can also be a sign of colon polyps. Blood might make stool look black, or there can be red streaks in stool. A feeling of tiredness due to anemia and not having sufficient iron in the body are common symptoms. It is the bleeding from the polyps that can result in an iron deficiency and anemia. Several other health issues might also result in these signs. Nevertheless, if rectum bleeding or blood in the stool are everyday phenomena, a consultation with a doctor is vital. How can colon polyps be prevented? Knowing the colon polyps – causes can help prevent the condition. However, there are other important steps that can be followed in trying to prevent this condition. They are as listed: Regular screenings. Lifestyle changes can also be of help in doing away with the colon polyps – causes, and, consequently, prevent them. Adopting healthy habits such as eating fruits, whole grains, and vegetables and reducing fat intake can help in the prevention of colon polyps. Limiting the intake of alcohol and quitting tobacco. Staying active physically and maintaining a healthy body weight is also important. When should one see a doctor? A general physician must be consulted in case of the following: Blood in the stool Abdominal pain Changes in bowel habits for more than a week It is important for one to have a word with their physician regarding their intake of vitamin D and calcium. This is because studies have proved that increasing the intake of food items rich in vitamin D and calcium can help prevent the recurrence of polyps. However, this is not completely clear. It is important to consider all the options, especially if one is at a very high risk of suffering from colon polyps.
The Types Of Colon Polyps And Their Prevention
Health & Wellness

The Types Of Colon Polyps And Their Prevention

The types of colon polyps and their prevention Growths that occur on the inner lining of the colon (large intestine) and usually protrude into the colon are known as colon polyps. They form when the genetic material within the cells that line the colon changes and becomes abnormal. Under normal circumstances, the immature cells that line the colon multiply, mature, and then die in a timely fashion. On the other hand, the genetic changes in the lining cells prevent the cells from maturing, and they don’t die. Resultantly, immature and genetically abnormal cells start accumulating in the colon, eventually resulting in the formation of polyps. This article intends to raise awareness about colon polyps, its types, symptoms, diagnosis, the colon polyps – causes, and more. What are the types of colon polyps? Inflammatory colon polyps : Also known as false polyps, it is mostly found in people who have inflammatory bowel diseases (IBD), such as Crohn’s disease or ulcerative colitis. These polyps are inflammatory manifestations of IBD, are benign, and are unlikely to become cancerous. Adenomatous colon polyps : Also known as adenomas, this type of colon polyps make up about 70% of all polyps found in the colon. They can become cancerous, but the process takes years. Hyperplastic colon polyps : The term hyperplasia means fast growth, which indicates an abnormal increase in the number of cells resulting in the gross enlargement of the colon polyp. Despite the rapid growth, hyperplastic polyps have a low risk of turning cancerous. Villous adenoma : This type of colon polyp has a greater potential of becoming cancerous. It is estimated that approximately 30 percent of villous adenomas develop into a malignancy. These polyps require surgery for the removal of their cauliflower-like protrusions. What are the causes of colon polyps? Experts are not sure about the colon polyps – causes. However, the causes are believed to be a mix of environmental and genetic factors that result in an abnormal tissue growth. What are the known risk factors of colon polyps? Age : The risk of developing colon polyps tends to increase with age. Family history : A close relative with colon cancer or polyps raises the risk. Sex : Men have a slightly higher chance of developing polyps. Race : Black men and women have a higher risk. Alcohol : Alcohol consumption is closely linked to colon cancer risk and is known as one of the colon polyps – causes. Red meat : If not had in moderation, red meat can serve as one of the colon polyps – causes. Having too much red meat increases the risk of colorectal cancer as well. Lack of dietary fiber : A good intake of fiber has many benefits, including colon benefits. It decreases the risk of colon cancer. Smoking : Smoking increases the risk of all types of cancers, and colon polyps or cancer is no exception. Obesity : Obese people are at higher risk of developing colon polyps and cancer. How are colonic polyps diagnosed? The following tests help diagnose colon polyps: Colonoscopy Sigmoidoscopy Barium enema CT colonography Stool test What are the symptoms of colon polyps? Change in stool color Rectal bleeding Iron deficiency Anemia Change in bowel habits Abdominal pain Blood in the stool Fatigue How common are colon polyps? They are very common. They increase in prevalence as people age. If one has colon polyps, they are more likely to develop polyps elsewhere in the colon later. Only a small proportion of polyps cause symptoms or signs, which usually are the result of bleeding from the polyp. How can colon polyps be prevented? Adopt healthy habits : Adopt healthy habits and increase the intake of fruits, vegetables, and whole grains. Limit fat intake, alcohol consumption, and quit tobacco. Stay physically active and maintain a healthy weight. Avoid all the estimated colon polyps – causes. Seek advice if at high risk : If there’s a family history of colon polyps or its other risk factors affect one, seeking prompt medical advice and counseling is important. With regular colonoscopies, one can prevent the colon polyps – causes from developing, and hence preventing the colon from developing.
Carcinoid Neuroendocrine Tumors – Prognosis And Life Expectancy
Health & Wellness

Carcinoid Neuroendocrine Tumors – Prognosis And Life Expectancy

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What Are The First Signs Of Liver Damage
Health & Wellness

What Are The First Signs Of Liver Damage

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What Are The Causes And Symptoms Of External Hemorroids
Health & Wellness

What Are The Causes And Symptoms Of External Hemorroids

What are the causes and symptoms of external Hemorrhoids? Hemorrhoids, popularly known as ‘Piles,’ are enlarged or swollen blood vessels near the lower part of the rectum or anus. The inflamed veins are caused due to excessive pressure on the veins or extra strain during bowel movements. Hemorrhoids are very common in men as well as women in their middle age. There are no major hemorrhoids – symptoms however these can be very painful and may cause severe itching and bleeding. What are the types of Hemorrhoids? There are various types of hemorrhoids that are classified based on the way they are caused: Internal hemorrhoids – In this type of condition, the swelling of the blood vessels is inside the rectum area. It may not cause discomfort however it may get painful during bowel movements and may cause bleeding. It may also at time protrude outside the anal opening and cause irritation. External hemorrhoids: In this condition, the swelling is around the skin of the anal area or the lower rectum area. It usually causes painful bowel movements and irritation due to itching. Thrombosed hemorrhoids: In this type of a situation there is generally a blood clot formation inside the hemorrhoid which is very distressing. What are the symptoms of external hemorrhoids? The external hemorrhoids – symptoms are: The bowel movements may not be very painful but contain blood every time you pass stool. It may even stain the tissue paper or undergarments. Severe and uncontrollable itching around the anal area. Intolerable pain in the rectum area during and after bowel movements. Discomfort while sitting or walking, along with pain and itching. Swelling of blood vessels in or around the anal fissure which may even protrude sometimes outside the anal opening. Lump in and around the anal area which is often sensitive, tender and painful may be a symptom of a thrombosed hemorrhoid. How is it caused? Every single person has hemorrhoids, it is only when they have swelling or inflammation it becomes troublesome and painful. The exact and precise cause for hemorrhoids is still not known. The increase in the pressure around the lower part of the rectum can cause swelling and inflammation in the blood vessels which may cause hemorrhoids and its symptoms. There are many other causes that lead to recurrent hemorrhoids which are: Strain or injury during bowel movements: This may happen due to constipation or pressure to pass the bowels. Diarrhea: It is also one of the causes of hemorrhoids. Chronic Constipation: The pressure put by the patient during constipation may lead to the swelling of the blood vessels. Injury to the spinal cord can also strain the veins leading to hemorrhoid formation. Pregnancy: Can lead to hemorrhoids as it tends to put pressure on the veins in the lower rectum area due to the enlarged uterus thereby causing swelling or inflammation. Sitting for prolonged periods in a place, plane, car or bus journey may put pressure on the lower rectum or anal area which may cause the blood vessels to get enlarged or swell thus leading to hemorrhoids. Irregular bowel movements: Can cause hemorrhoids due to strain or pressure during the bowel movements. Obesity can cause hemorrhoids Low fiber diet: Fiber in diet enables the smooth functioning of the digestive tract however low fiber may affect the smooth functioning of the digestive system which may lead to piles and enlarged veins in the rectum area. Inappropriate posture: Due to various reasons can lead to hemorrhoids as it may put pressure on the lower area of the rectum and anal opening. Family history: Many a times hemorrhoids are caused due to genetics as the person may have inherited it from his/her family. What are the treatment options? In most of cases of hemorrhoids, you can opt for self-treatment or home remedies as these aid in the problem going away. However, in the severe cases, medical intervention such as surgical procedures or medicines may be required for the person to recover fully. A medical intervention is the best way to manage the symptoms of hemorrhoids and nip the condition in the bud as soon as possible.
Home Remedies To Relieve Pain And Discomfort Due To Hemorrhoids
Health & Wellness

Home Remedies To Relieve Pain And Discomfort Due To Hemorrhoids

Home remedies to relieve pain and discomfort due to hemorrhoids Hemorrhoids are also known as “piles” as they are swollen or inflamed veins in and around the anus region of the body that cause severe pain, along with distress and bleeding. The swelling is caused due to increased pressure around the area or due to an injury during a bowel movement. It is a very common condition that may occur in the middle ages for both men and women. However, there are numerous options available to treat it. Many people can get relief from hemorrhoids by following major lifestyle changes and precautions; in severe cases, surgical intervention may be required. Who is at risk of hemorrhoids? People in their 50s are generally likely to get hemorrhoids; otherwise, people who can be at risk are as follows: Pregnant women Obese people Constipation Those sitting for long periods on the toilet seat Those who have low fiber intake in their regular diet Those with an injury caused by a bowel movement What are the symptoms? The various symptoms of hemorrhoids are these: Painless bleeding during bowel movements Severe itching around the anus Discomfort and unbearable pain while sitting Swelling or inflammation around the anal region How is hemorrhoids diagnosed? Hemorrhoids are generally diagnosed by looking at it visually. The other ways to test and detect hemorrhoids include those listed here: Digital rectal examination : In this test, the doctor will first check the anus canal and rectum visually and then decide to go for the digital rectal examination. The doctor will use their finger with gloves and insert it in the rectum to feel any abnormalities or growths for identification of hemorrhoids. Sigmoidoscopy : It is a test done by the doctor when the internal hemorrhoids are difficult to diagnose as they are often soft to be felt during the rectal exam. Sigmoidoscopy is done using a small camera around the anal canal area or the lower part of the rectum. Colonoscopy : This is done by the doctor to detect hemorrhoids in cases when the patient is detected with some other digestive disorders, when there is a risk of colorectal cancer, or when the patient has been through colonoscopy recently. In this test, the patient is given medicines before the test to feel drowsy and relaxed. The doctor inserts the camera with a tube into the lower end of the rectum right up to the other end to be able to see the internal parts in the camera for a specific examination. What are some prevention measures for hemorrhoids? There are various ways to avoid getting hemorrhoids, which include these: Sufficient amount of water intake Regular exercise Fiber included in the diet Active life Avoiding constipation Eating moderate food that is easy to digest What are the home remedies to treat hemorrhoids? Hemorrhoid cures and treatment can also be done using popular home remedies, which are as mentioned: Eating fiber-rich food : The regular diet should include fruits, vegetables, grains, and lots of liquids. This will help avoid acidity and will help in smooth digestion. This will also help avoid any injury to the blood vessels in the rectum area. Aloe vera : This is an incredible natural product that is beneficial to mankind in numerous ways, and it is also helpful in treating hemorrhoids. Application of aloe vera will help in reducing the irritation and itching in the rectum area. Sitz bath : This treatment is advised by the doctor to help the patient with hemorrhoids. It involves sitting in warm water for 15-20 minutes for 3-4 times a day to get relief from pain. Cleanliness : The physical practitioner will also give directives to keep the area clean and dry to avoid any further infections. Avoid perfumed or chemical-based products and keep the area dry as much as possible. Soothing wipes : Soft wet wipes can be used to clean and soothe the area from swelling. Stool softeners : In the form of liquids or tablets, these can be advised by the doctor to avoid constipation and help in easy and quick bowel movements, which will help in getting relief from pain. Cold compress : Ice packs or cold compresses to the rectum or anal area will help in relieving swelling and inflammation of the blood vessels. Witch hazel : This can be applied directly to the affected area to help reduce pain and itching.