Ways to Have a Good Night Sleep

Sleep is certainly not only for the weak because it is something that everyone needs and demands. In order for you to function well, you must have a good amount of slumber. Sleep is a stage of complete relaxation in order for the mind and body to recuperate. If you deprive yourself of sleep, you will certainly feel weak and confused. This would cause you to exhibit a decreased perception of the reality and low cognitive ability.

There are many factors why you may lack sleep. It can be due to your shifting work schedule, insomnia, and other forms of sleep disorders. Or maybe you just have a hard time getting yourself to bed early. Well, if you’re experiencing sleep deprivation of any cause, we can help you with that. There are ways that you can do in order to enhance your sleep or attain enough amount of resting period. The following tips will help you through.

Ways to Have a Good Night Sleep

Avoid drinking any caffeinated food or beverages before sleeping

Caffeine has a shocking effect on your system. So drinking a cup of coffee or consuming anything that contains caffeine is not recommended if you want to have a good slumber at night. You may drink milk or consume dairy products at night instead and shift drinking coffee during daytime since it can increase your alertness and attention.

Keep screens out from your sight

Glows and lights from electronics have the ability to signal your body to rouse when you’re trying to shut down. Considering that, it is best to keep these items off or away from you when you are about to hit the snooze. A dark or mid-light room is conducive for sleeping.

Reduce distractions in your bedroom

Your bedroom is a place made for you to rest, and it would be beneficial for your body to associate it with a calming setting, free of things that will keep you alert and awake. So make sure your television, radio, computer, mobile gadget, among other things, are out of sight. This way, you will not be tempted to use them and focus simply on sleeping.

Ways to Have a Good Night Sleep

Do some relaxing techniques

Relaxing techniques like taking a fresh bath, reading books, or getting a massage before you go to bed are just some of the things that will hasten drowsiness. These will aid your body to shut down and be prepared for a good quality slumber.

Ways to Have a Good Night Sleep

A sufficient amount of sleep is vital for the body to maintain optimum health. So if you have any struggles in sleeping, these tips will definitely help you through. Having a better sleep and having long hours of sleep have a huge difference. If you are going to choose between the two, opt for a better sleep. With better quality of sleep, you will feel energized enough to face another day. But if your sleeping problem has gone worst, then maybe you need to see and consult your doctor. He might prescribe some meds or provide some medical interventions for your case.

Public Health: Rape Culture Awareness

A young man murdered 7 people because he became frustrated of being rejected by women in whom he felt he deserved to have sex with.

The rape culture exists nowadays. If you do not have the slightest idea about what it is, then let me define it for you. Rape culture is the attitude that men deserved to have anything from women. Men deserve sex; therefore, women must be willing to award tit to them. Because of this mentality, women who deprives men of sex deserves the violence that may come upon them.

Public Health: Rape Culture Awareness

According to CDC, sexual violence is one of the main problems in the US. Note that, sexual violence can happen to anyone regardless of gender; but more often than not, the victims are usually female.

Mass murder of women is common. To name some, there was the Montreal Massacre, the gym shootings, and the Amish school shootings. Mass murder happens whether the targets are both sexes; however, when it is targeted to women, it is considered to be the most extreme form of rape culture in the society.

Instances of Rape in Women

According to the Bureau of Justice Statistics, 40% of the female murder victims are usually killed by an intimate partner. Note that the leading cause of death in most pregnant women is related to violence from the intimate partner. More often than not, the partners use weapon to kill the other. An estimate of about 96% that experience domestic violence are attributed to women; about 3% of them reports that the abuser was female.

This does not mean, however, that men don’t get raped or victimized by domestic violence. About 1% of men have been raped; however, this crime is not as widespread as those that are inflicted towards female. Hence, domestic violence laws are usually geared towards women.

Uncovering the MERS Mystery

Middle East respiratory syndrome (MERS) virus is on the headline now as it has infected about 500 people and more since it was first recognised in the year 2012. Now it has spread to sixteen countries, among which is the US, where roughly a quarter of its victims died.

Uncovering the MERS Mystery

There are three cases that have been noted in the US. According to authorities, it includes a man who might have been infected during his first contact with the first recognized case in the US in the previous month. The other two cases involved health staff from Saudi Arabia (wherein the virus was said to originate and spread recently) who came to the US.

It is definitely a great concern knowing that a traveler carries the virus, and it is even more worrying to know that he has infected somebody else. However, the two infected travelers, including the third man, have attained complete recovery. At least, this news is relieving to hear. And a more reassuring news is that on Tuesday at the Orlando Hospital, seven health care workers who had been identified to have contact with the second sick man had been said to be clear of any signs and symptoms of the virus and could report back to work.

Uncovering the MERS Mystery

Currently, there is neither a vaccine nor a treatment for MERS-COV. Yes, it is a member of the coronavirus family, which usually causes a bit more than just a simple cold. But studies that have been run today by researchers showed initial reports of more than 24 different drugs coming from the old category of chemo medications to malaria drugs that can treat the recently spreading MERS virus.

Matthew Frieman, together with his colleagues from the University of Maryland School of Medicine, has checked on the drugs that can treat MERS using a usual approach, screening the components in a library of known medications. If necessary, such drugs should be arranged immediately, rather than doing the time-consuming and cumbersome process of developing and testing first a brand new vaccine or medication.

The Spreading of Breast Cancer Can Be Prevented Through Dieting

According to recent studies, a low calorie diet can actually help in preventing an aggressive form of cancer from spreading throughout the body.

The Spreading of Breast Cancer Can Be Prevented Through Dieting

Scientists have found out that cutting back on calories can help reduce the likelihood of a certain type of breast cancer from spreading to the other organs of the body.

The scientists are currently looking at a triple negative breast cancer – which is one of the most life threatening type of cancer that is very aggressive and least responsive to the basic treatment. Today, this cancer affects women in a ratio of one is to five.

One theory is that going on a diet may help lessen the chance of cancer from spreading by strengthening the tissue that is surrounding the tumor.

A lot of breast cancer patients are treated with hormonal therapy to be able to stop the growth of the tumor and also through steroids which counteract the side effects of chemotherapy.

Now, both breast cancer treatments can really alter the metabolism of a person. As a result, it can trigger weight gain – in an average, a woman would gain 10lb during the first year of treatment.

According to previous studies results, it has shown that being overweight makes treatment of breast cancer less effective, and to those people who gain weight while on treatment have worse cancer outcomes.

That is why according to the study leader Dr. Nicole Simone (department of Radiation Oncology at Thomas Jefferson University, Philadelphia), it is really important to look at metabolism while treating cancer stricken women.

The current study involved feeding one group of mice one third lesser compared to the other group. And, Dr. Simone has found out that the diet turned on a programme has helped protect the mice from developing metastatic disease. It has been found out that the mice which were on a diet have decreased cancer cells production of microRNAs 17and 20.

The Spreading of Breast Cancer Can Be Prevented Through Dieting

The microRNAs 17/20 are molecules that have an important role in influencing the other parts of the body in forming many diseases. The researchers discovered that in breast cancer that is triple negative, these molecules are often increased.

According to Dr. Simone, when you restrict the calorie intake of the person, it actually boosts the effectiveness of the radiation therapy. That is why the new study is not set out to further check which molecular pathways play an important role in this effect.

The Spreading of Breast Cancer Can Be Prevented Through Dieting

The basis for Dr. Simone’s justification is when the doctor found out that the microRNAs have decreased the most when mice were in radiation therapy and have restricted calorie intake.

The Secrets to a Fitter and Healthier You

You probably have seen or read many successful weight loss stories on TV, the radio, or magazines. Individuals who were once obese have transformed into the best shape of their lives. Because of this, they don’t only look good but feel good about themselves as well.

The Secrets to a Fitter and Healthier You

Losing weight is definitely not a walk in the park. Honestly, it’s one challenging task, especially if you want to lose hundreds of pounds. Huge weight loss demands great lifestyle modifications that stick for several weeks to months. It simply requires a real and complete life transformation.

The Secrets to a Fitter and Healthier You

Yes, adhering to a healthy diet and regular exercise is needed. But these are not enough to get the extreme results you want. Are you into a huge life transformation? Well, here are some tips that could help you get on your way, none of which are about how much exercise you need and how proper a diet you should eat.

It’s all in the mind

Eating the right sets of food and exercising regularly are critical ingredients to any physical transformation, but a mental transformation is equally important as physical transformation. Successful people have positive and optimistic attitude towards life. Their goal is to be successful. They believe they can and work for it and finally achieve it. They put focus on what they can do in their new life and not what they can’t. They relish positive moments and just enjoy their journey.

Step out of your comfort zone

If you want real and great changes in your life, then learn to be comfortable about being uncomfortable. Let’s face the fact that your behaviors and your comfort zones are what made you who you are and where you are right now. If you find contentment with that, then keep doing what you’re doing. But if you want true transformation in your life, then be prepared for changes. Thus, it means embracing feeling uncomfortable.

Motivate yourself – this keeps you going

Complete transformation demands powerful drive. Such motivation comes from connecting your new lifestyle to your goal. It starts from knowing your deeper why and the purpose of your life. Is it about getting a better job, keeping up with your kids, or running your own business? Knowing how a new you can help you attain the things you want will be your driving force to keep you going and get it. Linking your passion to your new lifestyle will lead to permanent transformation. Successful transformers give time peeling the layer and determining why it is a must for them to shed off pounds, to understand better who they really are from the inside.

The Secrets to a Fitter and Healthier You

It’s only you who have the power to transform you. One of the most critical steps to any transformation is deciding to stop portraying the victim role. Realizing that you can do it is important to attain true changes in your life. Remember, things don’t just happen for you. You have to work for it.

Keeping Yourself Abreast with Women’s Health News

Health is not just the absence of diseases but the complete state of mental, physical, and social well-being. One of the contributing factors affecting health is gender. Women who are affected with social, mental, and cultural barriers may likely have cardiac diseases, communicable and non-communicable conditions, or HIV/AIDS, which can lead to disability or even death. Considering the many health conditions and factors that make you vulnerable as a woman, you must be aware of the things that could give you the risk of or prevent you from acquiring such.

Keeping Yourself Abreast with Women’s Health News

Being aware of the things that could affect your health as a woman is very important. With information concerning women’s health, you will learn the things you should and shouldn’t do in order to keep your well-being. This information can be acquired from various sources. With today’s highly modern living, everything has been made easily accessible.

Now you can get the latest and juiciest scoop about women’s health easily. You are not only limited to watching television, listening to the radio, or perhaps scanning every page of newspapers to keep yourself updated with issues concerning women’s health. With the involvement of the Internet in our everyday living, getting the news or information you need can be easily accessed with a few clicks and browsing. There are various news websites that you can visit. As long as you have a good web connection and a gadget that is supported by the Internet, you can keep yourself updated always.

Keeping Yourself Abreast with Women’s Health News

There’s no excuse for not being aware of your health. If you will do your part and be a responsible person, you can always look after your health. Gender health issues are very much important to consider. If you want to keep yourself healthy, then you better work for it.

Dieting – Vital Factor in Pre Term Pregnancy

According to a new report, expecting mothers who enjoy eating junk foods and sugary snacks are more prone to have premature babies than those who eat on a moderate level.

Dieting – Vital Factor in Pre Term Pregnancy

For the first time, a university research has confirmed that women who have poor diet prior to becoming pregnant are at high risk to have a premature birth.

Researchers from the University of Adelaide’s Robinson Research Institute looked further into the dietary patterns of more or less three hundred women from South Australia to gain better understanding of their diet before pregnancy.

The result of the research, which is published in The Journal of Nutrition, shows that a woman who is in a habit of eating foods that are rich in protein as well as fruits prior to conception have lesser chances of experiencing preterm birth. While those women who do not follow a diet and just ate foods that are high in fat and sugar or commonly known as the junk foods and takeaway foods, have fifty percent more likely to have a preterm birth.

According to Dr. Jessica Grieger, a post-doctoral Research Fellow from the Robinson Research Institute, a premature birth is the number one cause of infant diseases and deaths. It actually occurs in an average of one in ten pregnancies all over the world. Anything we can do to help understand more the conditions that influences the preterm birth is vital in aiding to improve the survival and long-term health results for children.

Dieting – Vital Factor in Pre Term Pregnancy

In their study, it is said that in order to lower the risks of preterm birth, the woman who is planning to get pregnant should stay away from junk foods and takeaways. Instead, she should eat protein-rich foods which include fish, lean meats and chicken as well as whole grains, fruits and vegetables.

Additionally, Dr. Geiger confirmed that women who enjoy eating mainly discretionary foods (example: biscuits, potato chips, cakes, and other foods high in saturated fat and sugar) were more prone to risking their baby in preterm birth.

Dieting – Vital Factor in Pre Term Pregnancy

That is why, according to her, it is important to always look out for your health and eat a healthy diet prior to pregnancy and taking the diet more seriously during conception to be able to get the best results for the mother and the baby.

She also added that diet is really a vital risk factor that can always be altered. It is never too late to do a positive change. And she hopes that their work will actually help reduce the number of neonatal deaths and improve the welfare of the children.

Knowing What You Eat: Healthy Snacks? Think Again!

Reading the labels is indeed important. However, a lot of us have sucked into food labels whole-heartedly on the effort to be healthy, and this keeps us blinded by these false promises seen on packages—“multigrain”, “fat free”, “vegan” and “gluten free”. Well, these are just promotion tags, merely part of marketing the product itself. If we’re not too cautious about the servings and ingredients, our health consciousness can end up breaking us. Though soda and chips are seen as the leading culprits of unhealthy snacks, little do we know that there are numerous “healthy” snack imposters, which we think are healthy for us but actually may harm our health.


This is one of the most favorite food snacks or breakfast of many since it is associated with healthy eating. However, it can be a real risk to your heart’s health. Granola contains trans fat and sugar, which are known to raise the risk of stroke and heart attack. Such snack is a form of carbohydrates that if cooked can produce heavy and indigestible molecules that the human endocrine, digestive, and eliminatory systems can’t handle, according to experts. Moreover, buildup of these molecules can be toxic in your system, resulting in heart disease and cold.

That said, you can still eat granola. Just make sure you pay time to read the ingredients and that you don’t mix it with artificial additives or corn syrup, yogurt or chocolate chips.

Knowing What You Eat: Healthy Snacks? Think Again!

Energy Bars

Energy, protein, or fiber bars entice those who want to consume more amounts of protein and fiber on their diet. However, these bars are usually filled with sweeteners, saturated fats, corn syrup, and other synthetic ingredients that can make you unhealthy rather than being fit. Maldotextrin and high fructose syrup are found often in both protein and energy bars and come from genetically modified organism (GMO) corn, according to nutritionists. Plus, these bars can affect the homeostasis of your hormone since most proteins are made from soy, which is 90% GMO.

Knowing What You Eat: Healthy Snacks? Think Again!


Fruit smoothies are definitely one nutritious drink. It cannot be denied how healthy such beverage is. But do you know it can be more harmful than good? If the main ingredient of a smoothie is a fruit juice, it contains more calories than fiber from the fruits. And due to the fattening creams and sugar added to the smoothies, its benefits tend to be negative. One can get as much as 600–1,000 calories, which is more than the amount you get from cheeseburger because of the excessive portion of vegetables, fruits, simple syrup, and sugars, according to Dr Oz. The best thing to do is to consume home-made smoothies rather than purchase premade ones from stores.

Knowing What You Eat: Healthy Snacks? Think Again!

The next time you want to have a healthy snack, think twice before you eat. Always keep your eye on the label!

Lisa Cantkier’s Story: From Cancer to Celiac Disease

When Lisa Cantkier was a toddler, she suddenly began to experience unexplained chronic diarrhea after meals which resulted to rapid weight loss, severe malnutrition, and chronic fatigue. Because of this, her parents took her to various specialists to help cure her sickness.

Lisa was then confined to a famous children’s hospital for almost two months during the times when she became increasingly sick; her stomach was bloated and her abdomen was distended. The doctors were confused of her illness that they diagnosed her with a terminal cancer. According to them, she only has a few weeks to live although they couldn’t really locate where the cancer was.

During one of her meals inside the hospital, she picked up a banana from her plate and ate it. That was the only time she had eaten without having diarrhea during her hospital stay. That moment, she thought that the banana had literally saved her life as it actually alerted the hospital staffs that her condition was something that is food-related. After that incident, she was put under the biopsy which confirmed that she has celiac disease; which means she had to adhere to a gluten-free diet to promote health and wellness.

Lisa Cantkier’s Story: From Cancer to Celiac Disease

Growing p

As a child, Lisa struggled socially as she felt different and out of place; it’s as if as though she doesn’t fit in with others especially during parties. However, fitting in is not as a big of a problem compared to her disease. Hence, she was labeled as the girl who ate foods that are weird and she was an easy target of rude comments since her peers never really understand her condition that time.

After years of hard work and adherence to various lifestyle changes pertaining to food, vitamins, minerals, and exercise, her overall wellbeing has begun to improve. Up until now, she tries to maintain a healthy diet and lifestyle to have an optimum wellbeing. She chooses to eat clean, whole, unprocessed foods and she stays away from refined sugar and grains.

How Injuries affect Endurance Athletes

It is a given fact that there are more endurance athletes – runners, swimmers, and cyclists – in the US today than any other types of recreational sports. In terms of injuries, these athletes may face a very challenging one; had they be in certain situation. Note that when other athletes suffer from injuries, most of them take the time off to heal before getting at it again; however, this is not the case for endurance athletes.

How Injuries affect Endurance Athletes

For endurance athletes, taking the time off does not only mean they are allowing time to heal the injury; it could also mean that they have setback from a couple of months intended for conditioning. As a matter of fact, one study showed that when runners take time off from their training, the amount of enzymes in their bodies that are responsible for endurance performance dropped to about 50%. Thus, in order for them to have the stamina they develop through conditioning or training, they must either use it continuously or they will lose it in a period of rest.

Tips for Endurance Athletes

  • Be sensitive to your body. Remember that prevention is always better than cure. Thus, if you experience any pain, then don’t just ignore it; rest it for a while or get some help from the doctor.
  • Wear and use appropriate sport gears. Use shoes that will fit you properly. As soon as you notice its wear and tear, then this suggests that you need to buy new ones. For cyclists, it is highly advisable that you check your equipment first. Make sure that the seat height is appropriate for you and the condition of your tires is excellent.
  • Do not hesitate to see a doctor. Most athletes seek the help of their family doctors for the evaluation of their injuries; however, if you are not satisfied with their approach, don’t hesitate to seek the advice of a specialist. Specialists have a unique therapy that is designed just for athletes like you.